Many diners wonder if Red Lobster’s famous Cheddar Bay Biscuits contain gluten. For people with celiac disease or gluten sensitivity, knowing the gluten content of menu items is crucial. So what’s the verdict on Red Lobster’s biscuits? Are they safe to eat on a gluten-free diet?
The Short Answer
No, Red Lobster’s Cheddar Bay Biscuits are not gluten-free. They contain wheat flour, which means they contain gluten. People following a gluten-free diet should avoid eating Red Lobster’s biscuits.
Ingredients in Red Lobster’s Biscuits
According to the ingredient list published on Red Lobster’s website, their Cheddar Bay Biscuits contain:
- Enriched bleached wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- Water
- Soybean oil
- Cheddar cheese (pasteurized milk, cheese cultures, salt, enzymes)
- Yeast
- Sugar
- Salt
- Baking powder
- Monosodium glutamate
- Garlic powder
- Artificial flavor
- Milk
- Buttermilk solids
- Whey
- Onion powder
- Disodium phosphate
As you can see, the very first ingredient listed is enriched bleached wheat flour. This indicates the biscuits contain gluten.
What is Wheat Flour?
Wheat flour is a powder made from grinding wheat grains. It’s a staple ingredient in many baked goods. Wheat flour contains gluten, a type of protein found in wheat, barley, and rye.
When flour and liquid are mixed together and kneaded, the gluten forms an elastic network that helps dough retain its shape. This gluten network is what gives bread and biscuits their chewy texture.
Why Wheat Flour Contains Gluten
Gluten is made up of two proteins, glutenin and gliadin, which are found naturally in certain cereal grains:
- Wheat
- Barley
- Rye
When flour from these grains is mixed with water, the glutenin and gliadin proteins bind together and form gluten. This gives the flour stretchiness and elasticity.
Since wheat flour contains glutenin and gliadin, it contains gluten when hydrated. This makes it unsuitable for people who need to avoid gluten for medical reasons.
Medical Conditions that Require a Gluten-Free Diet
There are two main medical conditions that require eating a 100% gluten-free diet:
Celiac Disease
Celiac disease is an autoimmune disorder. When people with this condition eat gluten, it triggers damage to the small intestine. This can lead to symptoms like diarrhea, abdominal pain, malnutrition, and weight loss.
Currently the only treatment for celiac disease is strictly avoiding all foods and products containing gluten. This allows the gut to heal.
Non-Celiac Gluten Sensitivity
Some people test negative for celiac disease but still react to gluten. This is called non-celiac gluten sensitivity. It can cause digestive upset as well as symptoms like brain fog, fatigue, joint pain, and skin rashes when gluten is eaten.
People with non-celiac gluten sensitivity must also follow a gluten-free diet to prevent symptoms.
Gluten Exposure Thresholds
For people with celiac disease or gluten sensitivity, even tiny amounts of gluten can cause issues. There are various guidelines on safe gluten thresholds for people requiring a gluten-free diet:
Codex Alimentarius Commission Standard
The international food standards published by the Codex Alimentarius Commission states that foods labeled as “gluten-free” must not contain more than 20 parts per million (ppm) of gluten.
FDA Gluten-Free Labeling Rule
In the United States, the FDA’s gluten-free labeling rules also set the maximum gluten threshold at 20 ppm for foods labeled as gluten-free.
Celiac Disease Foundations
Some celiac disease foundations advise more stringent thresholds than the FDA rule:
- Celiac Disease Foundation: under 5 ppm
- National Foundation for Celiac Awareness: under 10 ppm
This shows that certain gluten-intolerant individuals need to limit exposures as much as possible, beyond the 20 ppm cutoff.
Why Red Lobster Biscuits Contain Gluten
Now that we’ve looked at the ingredients and reasons for gluten avoidance, it’s clear why Red Lobster biscuits are not gluten-free:
- They are made with enriched bleached wheat flour, which naturally contains the gluten proteins glutenin and gliadin.
- When wheat flour comes into contact with water, gluten forms, giving stretch and structure to the biscuit dough.
- The wheat-based biscuits undoubtedly contain far more than 20 parts per million of gluten.
- Some celiac experts advise less than 5-10 ppm of gluten, which wheat flour would significantly exceed.
For all these reasons, Red Lobster’s biscuits are not considered gluten-free. People with celiac disease or gluten intolerance should avoid them.
Gluten-Free Options at Red Lobster
While their Cheddar Bay Biscuits are off-limits, the Red Lobster menu does offer some gluten-free choices. Options include:
Seafood Dishes
Most fish and shellfish dishes at Red Lobster are gluten-free. This includes simple grilled, broiled, steamed or sautéed seafood preparations. Sauces served with seafood are usually thickened with cornstarch instead of wheat flour.
Salads
Red Lobster salads like garden salads and Caesar salads are gluten-free when ordered without croutons. Their dressings are also gluten-free.
Sides
Some healthy gluten-free side dishes are steamed broccoli, steamed rice, and roasted vegetables.
Tips for Eating Gluten-Free at Red Lobster
Here are some tips for enjoying a gluten-free meal when dining at Red Lobster:
- Review the menu online first and identify gluten-free dishes.
- Tell your server you need to eat 100% gluten-free due to a food allergy.
- Request for sauces and dressings to be served on the side.
- Ask about ingredients and preparation methods if uncertain.
- Substitute side items like biscuits for extra vegetables or rice.
- Check that utensils and work surfaces are cleaned before preparing your meal.
- Make sure fried menu items are cooked in dedicated fryers.
With planning and clear communication, people avoiding gluten can safely eat at Red Lobster. Just be sure to resist those irresistible-smelling biscuits baking away up front!
Are Red Lobster’s Gluten-Free Menu Items Always Safe?
While Red Lobster offers some gluten-free choices, there are a few important things to keep in mind:
- Cross-contamination is possible in restaurant kitchens.
- Not all staff may be fully trained on gluten-free protocols.
- Ingredients and recipes can change without notice.
- Some menu items may only be gluten-free when modified.
Guests with celiac disease or gluten sensitivity should use caution when eating out. There’s no guarantee that gluten won’t make it into your food, even if a menu item seems safe.
Being your own advocate, asking questions, and sending food back if unsure is key to avoiding accidental gluten exposure when dining out.
Are Red Lobster’s Biscuits Gluten-Free in Other Countries?
Red Lobster locations outside the United States may use different biscuit recipes adapted to local tastes and ingredient availability. However, all Red Lobster biscuits are likely to contain wheat flour and be non-gluten-free.
Some celiac associations publish “Gluten-Free Restaurant Cards” in various languages that guests can show restaurant staff explaining their dietary needs. Using one of these cards when visiting an international Red Lobster can help ensure gluten-free menu choices.
Red Lobster Biscuit Nutrition Facts
Here is the nutrition information for one Red Lobster Cheddar Bay Biscuit:
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Fat | 8 g |
| Carbohydrates | 18 g |
| Protein | 3 g |
| Sodium | 310 mg |
The Red Lobster biscuits are high in calories, fat, and sodium. The carbs are also fairly high at 18g per biscuit. From a nutrient standpoint, those with celiac disease or gluten sensitivity aren’t missing out on much by not being able to eat them!
Gluten-Free Substitutes for Red Lobster Biscuits
Those who need to be gluten-free can recreate the experience of warm, fresh biscuits in a safely gluten-free way. Here are some substitutions:
Gluten-Free Flour Blend Biscuits
Substitute an all-purpose gluten-free flour blend for wheat flour. Bob’s Red Mill is a popular brand. Add cheese, garlic powder, etc to mimic Red Lobster’s recipe.
Cornmeal Biscuits
Ground corn is naturally gluten-free. Make biscuits using a blend of cornmeal, tapioca flour, milk, and baking powder.
Almond Flour Biscuits
Almond flour gives great texture to biscuits. Combine with egg, oil, baking powder, salt, and garlic powder. Cheese can also be added.
Should Red Lobster Offer Gluten-Free Biscuits?
Many gluten-free consumers wish that Red Lobster would create a gluten-free version of their famous Cheddar Bay Biscuits. However, some factors make this unlikely:
- Developing tasty gluten-free biscuits to match their original recipe would be challenging.
- Gluten-free flours likely perform differently and require equipment changes.
- Gluten-free biscuit production would require separate facilities and staff.
- The market may be too small to justify the costs.
While gluten-free Red Lobster biscuits would be appreciated by some diners, logistical and business considerations make it an improbable option for the chain.
Should You Tell Red Lobster to Make Gluten-Free Biscuits?
Those hoping Red Lobster will one day offer gluten-free Cheddar Bay Biscuits have a couple options:
- Contact Red Lobster directly via phone, email, social media, etc. Feedback from customers helps brands determine demand.
- Ask restaurant managers at local Red Lobster locations to pass your request up the chain of command.
- Start a petition or social media campaign asking Red Lobster to accommodate gluten-free diners.
While success is uncertain, communicating the desire for gluten-free biscuits is the best way to potentially make it a future reality at Red Lobster.
Conclusion
In summary, Red Lobster’s world-famous Cheddar Bay Biscuits unfortunately contain gluten due to being made with wheat flour. Gluten-free diners must resist the aroma from the biscuit ovens and opt for gluten-free menu items like seafood, salads, and some sides. While calls for gluten-free biscuits may persist, Red Lobster currently has no plans to create a gluten-free version.
So for both celiac and non-celiac gluten-sensitive individuals, Red Lobster’s biscuits are a tempting-but-toxic treat. Sticking to certified gluten-free foods is the only way those with gluten intolerance can stay well while enjoying dining out.
