Eating at restaurants with gluten-free menu options makes dining out easier for people with celiac disease or gluten sensitivity. Red Lobster is one of the most popular chain restaurants in the United States, and many gluten-free diners wonder if they can safely eat the grilled shrimp there.
Is Shrimp Naturally Gluten-Free?
Shrimp are naturally gluten-free since they are animals from the ocean. Gluten refers to proteins found in cereal grains like wheat, barley and rye. Since shrimp do not contain grains, they do not contain gluten on their own.
The only way shrimp could end up with gluten is if it gets contaminated during processing or cooking. This contamination can occur if the shrimp comes into contact with foods that contain gluten.
How Red Lobster Prepares Grilled Shrimp
According to Red Lobster’s gluten-free menu and nutrition information, its grilled shrimp is gluten-free.
Red Lobster takes steps to avoid cross-contamination when preparing grilled shrimp. The shrimp are placed on a grill surface that gets cleaned prior to cooking. The shrimp are only seasoned with salt and pepper.
The grilled shrimp is not coated with any breading or seasoning mixes that could contain gluten. Red Lobster uses separate fryers to cook fried menu items that may be coated with wheat-based breading.
What the Experts Say About Red Lobster and Gluten-Free
Most experts and authority sites on gluten-free living list Red Lobster grilled shrimp as safe for people with celiac disease or non-celiac gluten sensitivity.
The Gluten Intolerance Group’s Restaurant Awareness Program has endorsed Red Lobster as a gluten-free friendly restaurant. This means the company has gluten-free menu training and protocols in place to avoid cross-contact.
Verywell Fit cites Red Lobster’s grilled shrimp as a good gluten-free choice when dining at the restaurant. Verywell Fit advises checking with your server to make sure no crumbs from breaded items contaminate your food during preparation.
Cross-Contact Risks
While the grilled shrimp is gluten-free as prepared, there are some risks of cross-contact at Red Lobster according to gluten-free experts. These risks include:
- Shared cooking equipment – Grills and utensils may be used for gluten containing menu items
- Shared fryers – Other fried seafood is cooked in common fryers
- Kitchen tools – Knives, cutting boards and other prep tools may touch wheat-based foods
- Crumbs – Airborne crumbs from fried foods or biscuits could land on your plate
These risks apply more if you have celiac disease versus a gluten sensitivity. Those with celiac need to avoid trace amounts of gluten. Someone with a milder gluten sensitivity can typically tolerate small amounts due to cross-contact.
Tips for Eating Grilled Shrimp at Red Lobster
You can take some steps to reduce the chance of cross-contact when dining at Red Lobster:
- Ask your server if the grill is cleaned before your shrimp is cooked
- Request that your shrimp is cooked fresh versus made ahead of time
- Order your shrimp as the first course, before others eat gluten-containing dishes
- Avoid sitting near the kitchen where airborne gluten could reach your table
- Ask for a manager to prepare your plate away from other glutenous dishes
What to Order with Grilled Shrimp
To complete your gluten-free meal at Red Lobster, consider pairing your grilled shrimp with these safe side dishes:
- Fresh steamed broccoli
- Rice pilaf
- Baked potato
- Steamed asparagus
- Salad with oil and vinegar dressing
Just check that these sides do not come in contact with biscuits or fried foods containing gluten.
Is Red Lobster Cheddar Bay Biscuit Mix Gluten-Free?
No, Red Lobster’s Cheddar Bay Biscuit mix contains wheat and barley, making it unsuitable for a gluten-free diet.
The biscuit mix cannot safely be eaten by those with celiac disease or gluten sensitivity. The wheat and barley-based ingredients include:
- Enriched bleached wheat flour
- Degerminated yellow cornmeal
- Barley malt extract
Those following a gluten-free diet will need to avoid this packaged biscuit mix, along with Red Lobster’s bread basket containing wheat dinner rolls.
Other Red Lobster Menu Items to Avoid
In addition to the Cheddar Bay Biscuits, here are some other Red Lobster menu items containing gluten grains:
- Beer-battered fish and chips
- Parrot Isle coconut shrimp
- Walt’s favorite shrimp
- Seafood stuffed mushrooms
- Langostino lobster-artichoke-and-seafood dip
If unsure about an item, check the restaurant’s online allergen menu for the most up-to-date ingredient information.
Full Gluten-Free Meal Options
You can create a full gluten-free meal at Red Lobster by combining the grilled shrimp with these safe menu picks:
Starter
- House salad with oil and vinegar dressing
- Caesar salad without croutons
Main Course
- Grilled shrimp skewer
- Grilled salmon
- Grilled lobster tails
- Wood-grilled fish
Sides
- Rice pilaf
- Broccoli
- Asparagus
- Baked potato
Dessert
- Vanilla bean cheesecake
- Strawberry shortcake
- Seasonal berries
Gluten-Free Dining Tips for Red Lobster
Follow these tips for a safe gluten-free experience when eating at Red Lobster:
- Review the gluten-free menu in advance and determine safe choices
- Inform your server of your gluten-free needs
- Ask about how food is prepped and cooked
- Request all sauces and dressings on the side
- Check your order before eating any food items
- Avoid stray crumbs from glutenous dishes like biscuits
Does Red Lobster Have Gluten-Free Pasta or Pizza?
No, at this time Red Lobster does not offer gluten-free pasta or pizza. Their menu focuses more on seafood dishes.
Those looking for gluten-free pasta or pizza may have to visit a different restaurant. Some Italian chains like Olive Garden have gluten-free pasta options. Many pizza chains allow you to order a gluten-free crust as well.
Is Red Lobster Crab Alfredo Gluten-Free?
No, the Crab Alfredo at Red Lobster is made with wheat flour in the creamy Alfredo sauce. So it is not safe for those with celiac disease or gluten sensitivity.
Some ingredients in the Red Lobster Crab Alfredo that contain gluten include:
- Alfredo sauce (wheat flour, food starch-modified)
- Fettuccine pasta (wheat flour)
- Pancetta (curing process may use wheat)
To enjoy a gluten-free Crab Alfredo, you would need to order grilled shrimp with broccoli instead and request an Alfredo sauce made without wheat flour.
Does Red Lobster Have a Dedicated Gluten-Free Menu?
Red Lobster does not have a separate gluten-free menu. However, they identify many dishes on their regular menu as gluten-free. You can also build your own gluten-free meal by selecting grilled seafood and gluten-free sides.
On the Red Lobster website and menus, look for items marked as “GF” for gluten-free. Their kitchen protocols and training help ensure these items are prepared safely for gluten-free diets.
You can also ask your server which menu items can be prepared gluten-free. They can identify dressings, sauces and sides that do not contain gluten.
Should You Trust the Gluten-Free Menu at Red Lobster?
According to celiac disease and gluten intolerance experts, those with celiac disease or gluten sensitivity can generally trust the gluten-free menu at Red Lobster.
The Gluten Intolerance Group restaurant certification program has vetted and endorsed their menu and gluten-free preparation practices. This indicates Red Lobster takes steps to avoid cross-contamination of gluten-free dishes.
Of course, there is always some risk eating at any restaurant with a shared kitchen. Those highly sensitive should take some precautions and verify food preparation with the staff when dining.
Conclusion
In summary, grilled shrimp served at Red Lobster is considered gluten-free according to the restaurant and food allergen authorities. The shrimp contains no wheat or gluten-based ingredients.
However, diners with celiac disease need to take some care to prevent cross-contact when ordering. Make sure to check in with your server about how dishes are prepared. Also consider dining hours and kitchen traffic.
Overall, grilled shrimp is a tasty gluten-free choice at Red Lobster. Pair it with their salads, sides and grilled fish to create a satisfying gluten-free meal.
