Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause serious health issues. That’s why it’s important for those with gluten restrictions to know which menu items at restaurants are safe to eat.
Tijuana Flats is a popular Tex-Mex restaurant chain with over 130 locations across the Southeastern United States. The restaurant is known for its fresh, customized tacos, burritos, bowls and more. But an important question for gluten-free diners is: Are Tijuana Flats chips gluten free?
The Answer
Yes, Tijuana Flats chips are gluten free. According to the Tijuana Flats website, all of their tortilla chips are made from stone ground non-GMO corn and are fried in 100% non-GMO canola oil. The chips do not contain any wheat, barley or rye, making them a safe gluten free option.
More Details on Tijuana Flats’ Gluten Free Menu
In addition to gluten free chips, Tijuana Flats offers a variety of other gluten free menu options:
- Corn tortillas – used to make tacos, burritos, bowls, etc. The corn tortillas do not contain gluten.
- Cilantro lime rice – made without gluten ingredients
- Black beans – prepared without gluten
- Pinto beans – gluten free
- Chicken, steak, shrimp – plain grilled proteins are gluten free
- Fajita veggies – the mix of grilled onions, bell peppers and tomatoes is gluten free
- Chips and salsa – as noted above, chips are gluten free and salsas are made without gluten ingredients
- Guacamole – prepared fresh in-house with no gluten
- Queso dip – the cheese-based dip contains no gluten
So gluten-free guests have many options to create customizable, delicious Tex-Mex meals at Tijuana Flats. Just construct your entree using the gluten-free ingredients above. You can build tacos, burritos bowls, salads, nachos and more to suit your preferences.
What to Avoid
While Tijuana Flats has many gluten-free options, there are some items and preparations that do contain gluten:
- Flour tortillas – made with wheat flour so not safe for gluten free diets
- Breadings – the crispy chicken and fish are coated in breading that contains gluten
- Flour chips – the flour chips are made with wheat flour and not gluten free
- Sauces – some sauces like the sauce for the chimichangas contain gluten as a thickening agent
- Seasonings – certain seasonings have gluten-based ingredients
So while many menu items are naturally gluten free, some customizations like adding flour tortillas or sauces with gluten should be avoided if you’re following a strict gluten-free diet.
Gluten Free Dining Tips
Here are some tips for safely eating gluten free at Tijuana Flats:
- Build your order from the naturally gluten free ingredients listed above
- Avoid flour tortillas, breadings, flour chips, and sauces
- Check the gluten free menu guidelines on the Tijuana Flats website
- Ask your server for recommendations and to make sure your order avoids gluten
- Mention any gluten allergy or sensitivity when ordering
- Use corn tortillas, lettuce wraps, or bowls instead of flour tortillas
- Opt for fresh grilled proteins rather than crispy breaded meats
- Stick to salsas and guacamole for dipping instead of flour chips
By customizing your meal using gluten-free ingredients and following these tips, you can safely and deliciously dine at Tijuana Flats while maintaining your gluten free diet.
Cross-Contamination Risks
While Tijuana Flats makes an effort to accommodate gluten-free guests, it’s important to be aware of the risk of cross-contamination in their kitchens:
- Flour tortillas are cooked on the same grill as corn tortillas, so there’s a chance of gluten exposure
- Utensils and surfaces may come into contact with flour tortillas and other gluten ingredients
- Some ingredients are prepared and stored in shared spaces increasing contamination risk
- Employees may not be fully trained on gluten free prep procedures
So guests with celiac disease or severe gluten sensitivity should use caution when eating at Tijuana Flats. While menu items are designed to be gluten-free, the preparation methods mean there’s some degree of cross-contamination risk that highly sensitive individuals need to consider.
Gluten Allergy Dining
For those with celiac disease, a wheat allergy or extreme gluten sensitivity, the cross-contamination risks at Tijuana Flats may be too high. Here are some tips for safely eating with a gluten allergy:
- Call the restaurant ahead and ask about their kitchen protocols to minimize cross-contamination
- Speak to a manager when you arrive about your gluten needs and any additional precautions they can take
- Avoid going during busy times when kitchen staff is moving quickly between tasks
- Consider only eating fresh, naturally gluten-free foods like salad with no dressing or grilled proteins
- Be aware that risk of gluten exposure still exists even with precautions
Those with celiac disease or wheat allergies might want to exercise extreme caution or avoid Tijuana Flats altogether due to the likelihood of some cross-contamination.
Kids and Gluten Free Dining
Tijuana Flats can be a good gluten-free option for kids as well. The restaurant’s basic proteins, beans, rice, veggies, and corn tortillas can allow kids to customize safe gluten-free meals. Some tips for gluten-free kids dining include:
- Help the child stick to basic gluten-free ingredients when customizing
- Request corn tortillas and avoid flour tortillas
- Opt for grilled chicken, steak or veggies instead of breaded items
- Choose fresh guacamole, salsa or queso for dipping instead of flour chips
- Ask if small soft taco shells are available to avoid bigger corn tortillas
- Enquire about precautions staff takes to avoid cross-contamination with kids’ meals
With the right customizations and precautions, Tijuana Flats can be a kid-friendly place for gluten-free dining. But parents should be cautious due to cross-contamination concerns.
Gluten Free Options for Kids
| Item | How to Order Gluten Free |
|---|---|
| Taco | Corn tortilla shell, grilled meat, lettuce, cheese, guacamole |
| Quesadilla | Grilled cheese between two corn tortillas |
| Nachos | Chips with grilled chicken, cheese, beans, guacamole |
| Bowl | Rice, beans, grilled meat, cheese, guacamole, salsa |
Gluten Intolerance and Sensitivity
Those with gluten sensitivity or intolerance can also eat at Tijuana Flats safely by following a gluten free meal plan. Symptoms of gluten intolerance can range from digestive discomfort to headaches, fatigue and more. Avoiding gluten helps manage symptoms. Tips for dining with gluten intolerance include:
- Order corn tortillas, rice, grilled meats, salsa, guacamole
- Ask about ingredients and preparation to ensure no gluten
- Pass on flour tortillas, breaded items, and questionable sauces
- Watch for hidden gluten like in seasoning blends
- Be aware of cross-contamination risks
With the right choices, Tijuana Flats can be an option for those with gluten intolerance. But caution is still warranted.
Celiac Disease
Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is consumed. The condition requires adhering to a strict 100% gluten-free diet. While Tijuana Flats offers gluten-free menu options, the risks of cross-contamination are likely too high for most with celiac.
Those with celiac disease must avoid any trace amounts of gluten. So shared kitchen equipment, utensils, and ingredients make it difficult to fully eliminate gluten exposure. Individuals with celiac disease would be best finding a dedicated gluten-free restaurant for safer dining.
Gluten-Free Diet
For those simply following a gluten-free diet for overall health, Tijuana Flats can be a good option. Gluten-free living has gained popularity for potential benefits like more energy, reduced inflammation, and healthy weight maintenance. When dining gluten free, tips include:
- Check the menu online for gluten-free choices
- Build meals from basic fresh ingredients
- Ask about preparation procedures and ingredients
- Specify gluten-free when ordering
- Use corn tortillas instead of flour
- Opt for grilled proteins over breaded meats
By customizing orders and being an informed diner, those eating gluten free by choice can enjoy Tijuana Flats responsibly while sticking to their diet.
Conclusion
Tijuana Flats offers a variety of naturally gluten-free menu options like corn tortillas, grilled meats, rice and veggies. By customizing meals from these ingredients, most gluten-free guests can enjoy safe Tex-Mex fare. However, the risk of cross-contamination from shared kitchen equipment and ingredients means those with celiac disease or wheat allergies will need to exercise extreme caution when dining at Tijuana Flats.
Overall, with smart menu choices and awareness of preparation procedures, Tijuana Flats can be an accommodating gluten-free Tex-Mex option for certain gluten-free diners. Those with celiac disease or who are highly sensitive should take extra precautions when eating at Tijuana Flats due to unavoidable cross-contamination concerns in the restaurants’ kitchens.
