Are TGI Fridays mozzarella sticks gluten-free?

TGI Fridays mozzarella sticks contain gluten, so they are not gluten-free. The breaded coating used on TGI Fridays mozzarella sticks contains wheat flour, which contains gluten. For people with celiac disease or gluten sensitivity, consuming the breaded coating would cause issues.

However, some locations may offer gluten-free mozzarella sticks that use a breaded coating without gluten ingredients. It’s best to check with your specific TGI Fridays location to see if they have a gluten-free option available.

What ingredients are in TGI Fridays mozzarella sticks?

The standard TGI Fridays mozzarella sticks contain the following ingredients:

  • Mozzarella cheese
  • Water
  • Wheat flour
  • Bread crumbs
  • Eggs
  • Salt
  • Spices
  • Garlic powder
  • Onion powder
  • Natural flavors
  • Yeast
  • Sugar
  • Parsley

The main gluten-containing ingredient is wheat flour. Wheat flour contains the proteins glutenin and gliadin, which together form gluten. This ingredient is used to coat the mozzarella sticks before breading and frying them.

Other potential sources of gluten

In addition to the wheat flour, the bread crumbs used to coat the mozzarella sticks may contain gluten. Bread crumbs are often made from wheat bread, which contains gluten.

The spices and natural flavors used in the coating may also contain gluten. These ingredient terms are generic, and the specific sources are not disclosed. Spices often contain wheat flour to prevent caking, and natural flavors can be derived from gluten-containing grains.

Why are the mozzarella sticks not gluten-free?

TGI Fridays mozzarella sticks contain gluten because wheat flour is added to the breading and coating used on the outside of the mozzarella sticks. This gives the coating a crispy, golden brown texture when fried.

Wheat flour:

  • Provides structure and binding to the coating
  • Creates a crispy texture
  • Browns nicely when fried
  • Provides a familiar, traditional flavor

Using wheat flour allows TGI Fridays to achieve the desired texture and appearance for their mozzarella sticks. Most customers expect a traditional wheat flour-based coating on fried mozzarella sticks.

Challenges of gluten-free batter

Gluten-free flours and grains don’t form the stretchy gluten network. This makes it more challenging to create a crispy, cohesive gluten-free breading for mozzarella sticks. Common issues include:

  • Batter falls off when frying
  • Coating has a gritty, crumbly texture
  • Sticks don’t brown evenly
  • Flavor and mouthfeel are inferior

Many restaurants choose to use traditional wheat flour coatings rather than tackle these challenges with gluten-free recipes.

Do any TGI Fridays locations offer gluten-free mozzarella sticks?

Whether a specific TGI Fridays location has gluten-free mozzarella sticks depends on the management at each individual restaurant. There is no chain-wide gluten-free mozzarella stick option.

Ways locations may offer gluten-free options:

  • Using gluten-free flour blends in the coating
  • Breading with cornmeal or other gluten-free grains
  • Frying bare mozzarella sticks with no breading
  • Serving mozzarella with a side of gluten-free dipping sauce

However, many TGI Fridays lack the ingredients, protocols, and kitchen prep space to offer gluten-free options. It’s essential to check with each location directly before dining.

How to check if your TGI Fridays has gluten-free mozzarella sticks

Here are some ways to find out if your local TGI Fridays can accommodate you with gluten-free mozzarella sticks:

  • Check the restaurant’s online menu listings for gluten-free options
  • Call the restaurant and ask to speak with a manager
  • Speak with the host/hostess or your server when you arrive
  • Speak with the kitchen manager

Be specific that you have celiac disease or gluten sensitivity and cannot have any cross-contamination. Inquire about their process for gluten-free preparation and cleaning of cooking surfaces and fryers.

What are some gluten-free alternative appetizers at TGI Fridays?

If gluten-free mozzarella sticks are not available, some gluten-free appetizer options at TGI Fridays include:


Most locations offer gluten-free chips with gluten-free salsa. Be sure to request corn tortilla chips cooked in a dedicated fryer and confirm ingredients in cheese sauce, beans, and other toppings.

Chicken Wings

Bone-in or boneless wings are usually gluten-free. Request wings to be cooked separately from breaded items. Sauces and seasonings should be gluten-free, but verify with restaurant.


Made with corn tortillas from dedicated fryer. Fillings like grilled chicken, steak, or shrimp with cheese are gluten-free. Verify ingredients in sauces.

Shrimp Cocktail

Shrimp with cocktail sauce is naturally gluten-free. Confirm restaurant uses gluten-free horseradish in cocktail sauce.

Is the marinara sauce at TGI Fridays gluten-free?

The marinara sauce served with TGI Fridays mozzarella sticks typically contains gluten. The restaurant’s ingredient statement lists wheat flour in the marinara sauce recipe.

However, some locations may have a gluten-free marinara sauce available:

  • Made without wheat flour as a thickener
  • Uses cornstarch or xanthan gum to thicken instead
  • Prepared separately to prevent cross-contact

Check with your location to see if they offer gluten-free marinara sauce. Do not assume marinara is safe without confirming with the restaurant first.

Potential sources of gluten in marinara sauce:

  • Wheat flour as a thickener
  • Contamination from cooking pots/utensils
  • Shared fryers or surfaces with breaded dishes
  • Gluten-containing spices and flavorings

What precautions should you take when dining at TGI Fridays with celiac disease or gluten sensitivity?

Here are some recommended precautions to stay gluten-free when eating at TGI Fridays with celiac or gluten sensitivity:

Research the menu thoroughly

Stick to simple, naturally gluten-free foods like grilled meats, fish, salads, and fruits/veggies. Avoid breaded and fried items.

Confirm gluten-free preparation

Ask about ingredients, dedicated fryers, and precautions to prevent cross-contact. Consider ordering first/early before contamination can occur.

Request food prep and serve precautions

Ask staff to change gloves, use sanitized surfaces, and serve your meal away from gluten-containing items passing through the kitchen.

Bring back-up snacks

Pack gluten-free snacks like bars or nuts in case the restaurant cannot accommodate your diet. This ensures you have a safe option.

Get sauces and dressing on the side

Request sauces in individual ramekins to ensure no contaminated double-dipping from shared containers. Verify ingredients before using.

Avoid gluten-containing beverages

Stick to pure wine, spirits, cider, and gluten-free beer. Skip beer and liquor with gluten-based additives.

Check labels on packaged foods

Review ingredient labels on packaged snacks, dressings, bottled beverages, etc. for gluten sources before consuming.

Should you trust TGI Fridays for gluten-free dining?

Pros Cons
Many gluten-free options available Risk of cross-contact with gluten ingredients
Dedicated gluten-free menus Limited grasp of gluten-free protocols at some locations
Nutritional info available Frequent menu changes and variation between restaurants
Can accommodate gluten-free requests High risk for airborne wheat contamination in kitchen
Offers gluten-free hamburger buns Fried items may risk contamination from oil

In general, most people with celiac disease or gluten sensitivity can safely eat at TGI Fridays with caution and by asking questions. But there is some risk due to shared kitchen equipment and potential cross-contact. Highly sensitive individuals may want to avoid it.

Tips for safe gluten-free eating at TGI Fridays

  • Stick to naturally gluten-free dishes
  • Ask detailed questions about food prep and kitchen protocols
  • Request fresh gloves and clean cookware
  • Emphasize your sensitivity and need to avoid cross-contact
  • Send food back if you notice gluten cross-contact

With accommodations from restaurant staff, TGI Fridays can be an enjoyable gluten-free dining option for less sensitive gluten-free guests. But it requires effort to stay safe.


TGI Fridays mozzarella sticks contain gluten and wheat in the traditional recipe. Gluten-free options may be available at some locations, but the only way to know is by contacting each restaurant directly and asking about their gluten-free preparation process.

With precautions, TGI Fridays can be an accessible option for gluten-free diners. But there is a risk of cross-contact. Celiac and highly sensitive guests need to weigh the risks and may prefer to avoid TGI Fridays and similar casual chain restaurants.

By understanding the menu items, asking the right questions, and being cautious, many gluten-free diners can enjoy TGI Fridays safely. But it requires effort to stay strict when dining out at restaurants with gluten-containing menus.

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