Gluten free diets have become increasingly popular in recent years, with more and more people choosing to avoid gluten for medical or lifestyle reasons. For those with celiac disease or gluten sensitivity, eating gluten free is a necessity to avoid adverse health effects. For others, going gluten free is a choice aiming for perceived health or dietary benefits.
Whatever the reason behind the diet, eating out while avoiding gluten can be a challenge. With many menu items containing gluten ingredients, it can be difficult to find safe options when dining out. Chain restaurants that offer gluten free menus can provide more choices when eating out gluten free.
What is Gluten?
Gluten refers to the proteins found in grains like wheat, barley, and rye. Some examples of foods that naturally contain gluten include:
- Bread
- Pasta
- Cereal
- Baked goods like cakes, cookies, muffins, and donuts
- Beer
Gluten helps give dough elasticity and helps baked goods keep their shape. It also gives a chewy texture to foods like pizza crust. For individuals with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that causes damage to the small intestine. This can lead to symptoms like diarrhea, abdominal pain, bloating, fatigue, and more.
The only treatment for celiac disease or gluten sensitivity is strictly following a gluten free diet by avoiding all foods and products containing gluten. Even small amounts of cross-contamination can cause issues for those who are sensitive. This makes eating out challenging when gluten is commonly used in foods at restaurants.
What Foods Are Gluten Free?
While gluten free means avoiding wheat, barley, and rye – there are still many nutritious and delicious foods that are naturally gluten free including:
- Fruits and vegetables
- Fresh meats, fish, and poultry
- Rice
- Quinoa
- Potatoes
- Beans and legumes
- Nuts and seeds
- Dairy products
- Corn
- Amaranth
- Buckwheat
- Millet
There are also specialty gluten free versions of popular foods like bread, pizza, pasta, cookies, and beer. When prepared properly and made from certified gluten free ingredients, these specialty foods can be included in a gluten free diet.
Gluten Free Menu Options at Restaurants
Many large restaurant chains now offer gluten free menus and options, making it a bit easier to eat out while avoiding gluten. Here are some tips for finding gluten free choices when dining out:
- Check online menus ahead of time. Many restaurants post their menus online detailing gluten free choices.
- Ask about prep methods. Request foods that are grilled, steamed, baked, or broiled rather than breaded or fried.
- Avoid croutons, breading, sauces, and gravies that may contain gluten.
- Request plain fresh meats, fish, poultry, vegetables, rice, potatoes.
- Ask about ingredients in sauces and dressings.
- Request food prep changes like serving sauces and dressings on the side.
- Let your server know you need to avoid cross-contamination.
- Check labels on packaged foods.
Major chains like Outback Steakhouse, Chili’s, Cheesecake Factory, PF Chang’s, and TGI Fridays now offer gluten free menus and options. While the choices may be more limited, you can usually find gluten free appetizers, entrees, and desserts at these restaurants.
Are TGI Fridays Potato Skins Gluten Free?
For those looking for gluten free appetizers at TGI Fridays, potato skins may seem like a good option. However, the answer on whether their potato skins are gluten free is complicated.
According to TGI Fridays website and nutritional information, most standard potato skin offerings contain gluten. The bacon cheddar potato skins, broccoli and cheddar potato skins, brisket potato skins, and loaded bacon potato skins are all prepared with flour in the potato skin batter. Flour contains gluten, meaning these menu items are not gluten free.
However, TGI Fridays notes that they can make accommodations for gluten free requests. They advise customers to ask for plain baked potato halves loaded with desired toppings to create a gluten free potato skin alternative. Toppings like cheese, bacon bits, chili, broccoli, sautéed mushrooms, and sour cream are naturally gluten free.
When ordering, be sure to confirm with your server that plain potato halves are used and cooked without butter or seasonings that could contain gluten. Also verify toppings are gluten free and request sauces and dressings to be served on the side. With special prep, a modified loaded baked potato can take the place of traditional potato skins for a gluten free appetizer option at TGI Fridays.
TGI Fridays Gluten Free Menu
While most standard potato skins contain gluten, TGI Fridays does provide other gluten free options on their menus. Some gluten free choices at TGI Fridays include:
- Gluten free dressing choices
- Wedge salad without croutons
- Salads with grilled chicken, shrimp, or salmon
- Grilled chicken breast
- Grilled salmon
- Grilled shrimp
- Steaks
- Burgers without the bun
- Plain baked potatoes or fries
Those with celiac disease or gluten sensitivity should still use caution when ordering. Be sure to check labels and ingredients, ask about prep methods, and request food be cooked without butter, seasonings, or sauces that may contain gluten.
TGI Fridays notes they have specific prep and cooking procedures to accommodate gluten free orders. When placing your order, be sure to clearly state you have a gluten allergy or celiac disease and need a completely gluten free meal.
Gluten Free Dining at Other Chain Restaurants
In addition to TGI Fridays, many other popular chain restaurants also offer gluten free menus and options:
Outback Steakhouse
Outback Steakhouse has an extensive gluten free menu with gluten free bread, chicken, seafood, steaks, combo platters, salads, dressing, and desserts. Gluten free menu items are noted online and in restaurants.
Texas Roadhouse
Texas Roadhouse identifies their gluten free menu options online. Gluten free choices include salads, grilled meats, ribs, and certain sides. They also offer gluten free rolls upon request.
Olive Garden
Olive Garden labels gluten free options right on their regular menus. Choices include soups, salad dressings, pasta, lasagna, chicken, shrimp, salmon, and desserts. Gluten free pasta is available upon request.
Red Robin
Red Robin has an allergen menu that identifies gluten free choices which include burgers, salads, grilled meats, and fries. They also offer gluten free buns.
Red Lobster
Red Lobster identifies gluten free appetizers, seafood entrees, desserts, and kids menu options on their online allergen menu. Choices include grilled and broiled shrimp, fish, and lobster.
PF Chang’s
PF Chang’s gluten free menu includes appetizers, entrees, and desserts. Some choices are Kung Pao chicken, Mongolian beef, lettuce wraps, sushi, and gluten free rice noodles upon request.
Cheesecake Factory
The Cheesecake Factory has over 50 gluten free choices which are identified by a “GF” symbol on their in-restaurant menus. Options include appetizers, salads, burgers, pizzas, pastas, entrees, and desserts.
Tips for Eating Gluten Free at Restaurants
If you follow a gluten free diet, with proper planning and questions, you can find safe menu options when dining out at most chain restaurants. Here are some useful gluten free eating tips:
- Check online menus first and look for gluten free labels or indicators.
- Call ahead to ask questions if information is unclear.
- Explain your dietary needs to your server as soon as you are seated.
- Request foods that are grilled, baked, broiled, poached – not breaded or fried.
- Ask about prep methods, seasonings, butter, and sauces.
- Request plain fresh meat, fish, vegetables without sauce or breading.
- Ask for certain ingredients to be left off like croutons, flour, sauce, gravy.
- Request sauces and dressing to be served on the side.
- Verify ingredients if you have any doubt about menu items.
- Be aware of cross-contamination with utensils, surfaces, toasters.
With an increasing number of people now eating gluten free, most restaurants are accommodating to gluten free requests. Do your research, ask the right questions, and know how to order to get the safest gluten free meal.
Should You Avoid Gluten?
Going gluten free is a medical necessity for those with celiac disease or non-celiac gluten sensitivity. But there is a lot of popular interest in going gluten free for potential health benefits among those not medically required to follow the diet.
So should you avoid gluten if you don’t have celiac disease or known gluten sensitivity? Here is some information on who needs to be gluten free and the debate over going gluten free for other perceived benefits:
Who Needs a Gluten Free Diet
Experts agree those with celiac disease or non-celiac gluten sensitivity require a 100% strictly gluten free diet to manage symptoms and avoid complications:
- Celiac Disease: An autoimmune disorder triggered by gluten that causes damage to the small intestine. Must adhere to a gluten free diet for life.
- Non-Celiac Gluten Sensitivity: Experiencing symptoms when consuming gluten, but lack celiac disease diagnosis. May benefit from gluten free diet.
- Wheat Allergy: Allergic reaction to wheat proteins, similar to other food allergens. Must avoid gluten containing grains.
- Dermatitis Herpetiformis: Severe skin rash triggered by gluten exposure. Treated with gluten free diet.
Those with a confirmed diagnosis requiring gluten avoidance should strictly follow a gluten free diet by avoiding all foods and products containing wheat, barley, and rye.
Gluten Free for Other Perceived Benefits?
What about going gluten free if you don’t have celiac disease or known sensitivity? There is a lot of popular press on potential benefits like weight loss, improved digestion, increased energy, better heart health, and reduced inflammation. However, research has been mixed.
Some studies have associated gluten free diets with health perks like improved cholesterol levels, better blood sugar control, and increased weight loss. But experts debate if these benefits are directly related to gluten avoidance or simply due to overall improved diet quality by eating more fruits, veggies, lean proteins, and fiber while cutting out processed foods that often contain gluten.
There is a lack of large scale studies showing clear benefits to avoiding gluten for those without celiac or sensitivity diagnoses. More research is needed on potential pros and cons of non-celiac gluten free diets.
Going gluten free does reduce intake of fortified grain products, prompting some experts to worry it may lead to certain nutrient deficiencies. There are also concerns that following a restrictive diet without medical necessity may negatively impact gastrointestinal microbiome diversity.
Consulting Your Doctor
So do you need to avoid gluten if you don’t have a diagnosed condition requiring it? The consensus is there’s likely no harm in trying it, but unclear if there are significant benefits.
It is best to talk to your doctor or registered dietitian if you are considering going gluten free. Self-starting a gluten free diet is not recommended if you have concerns about gluten sensitivity, as you should be tested for celiac disease while still consuming gluten.
Your doctor or RD can help determine if avoiding gluten is right for you based on your individual health history, risk factors, and needs. They can ensure you understand how to follow a gluten free diet safely and avoid potential nutrient deficiencies if eliminating gluten.
The Bottom Line
Gluten free diets are essential for managing celiac disease and gluten sensitivity. While gluten free eating has become popular for perceived benefits, there is debate on advantages for those without medical necessity.
Most major restaurant chains now offer gluten free options to accommodate special dietary needs, but individuals should still take precautions when eating out. Modified orders, ingredient questions, and special requests are important to ensure a safe gluten free meal.
The standard potato skins at TGI Fridays contain gluten and are not safe to eat for those requiring a gluten free diet. However, gluten free potato skin alternatives can be requested by ordering plain potato halves with gluten free toppings on the side. With modifications and care, those avoiding gluten can find menu choices at many popular restaurants.
