Gluten-free dining can be challenging, but more and more restaurants are catering to gluten-free diners. Shake Shack is a popular fast casual burger chain that offers gluten-free options. But is Shake Shack truly safe for those with celiac disease or gluten sensitivity? Here’s what you need to know about eating gluten-free at Shake Shack.
What is Gluten?
Gluten is a protein found in wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. Even small amounts of gluten can cause symptoms like abdominal pain, bloating, diarrhea and fatigue in gluten-sensitive individuals.
That’s why it’s critical for those avoiding gluten to be very careful about cross-contamination. If a gluten-containing food comes into contact with a gluten-free food, it can transfer traces of gluten over to the gluten-free item. This level of contamination is enough to cause issues for those who are highly sensitive.
What Menu Items Are Gluten-Free at Shake Shack?
The good news is that Shake Shack offers a variety of gluten-free options:
- Burgers – Get a burger wrapped in lettuce instead of a bun
- Hot dogs – Order a hot dog without the bun
- Chicken – Grilled or crispy chicken sandwiches without the bun
- Shroom Burger – This veggie burger is gluten-free when ordered without the bun
- Fries – Shake Shack fries are made without gluten-containing ingredients
- Shakes – Most shakes are gluten-free, but check flavor ingredients
- Concretes – Some concretes are gluten-free depending on mix-in ingredients
Those are the basic gluten-free options at Shake Shack. But there are a few more things to keep in mind when ordering.
How to Order Gluten-Free at Shake Shack
To ensure your meal is safely gluten-free, follow these tips when ordering at Shake Shack:
- Request a change of gloves – Ask the cashier to have the staff change gloves before handling your food.
- Avoid breaded items – Skip chicken tenders or chik’n bites since they are breaded and cooked in shared fryer oil.
- Check labels – Shake Shack has an allergen menu, so check it for the latest ingredient info.
- Beware of sauces – Many dipping sauces contain gluten, so ask about ingredients.
- Watch out for cross-contact – Be aware that gluten items share surfaces, fryers and prep areas.
- Ask questions – Talk to the staff about prep procedures if you have any concerns.
Shake Shack staff receive allergen training, so they should be able to walk you through the process of ordering gluten-free. But it’s always a good idea to double check ingredients and preparation when ordering.
Risk of Cross-Contamination
Even when ordering gluten-free menu items at Shake Shack, there is some risk of cross-contamination. Here are a few things to keep in mind:
- Shared surfaces – Gluten buns and breaded items share toasters, counters and prep areas.
- Shared fryers – Fries are cooked in common fryer oil with breaded menu items.
- Shared grills – Burgers and hot dogs are cooked on the same grills as gluten-containing grill items.
- Shared condiments – Condiment stations may introduce cross-contact.
While Shake Shack does have protocols in place to reduce cross-contact, trace amounts of gluten may get transferred to gluten-free foods during processing and cooking. The level of risk depends on your individual sensitivity.
Allergen Information from Shake Shack
On their website, Shake Shack states:
We do not have dedicated preparation or cooking areas in our kitchens for gluten-free preparation. As a result, we cannot guarantee that any menu item is completely free of gluten or any other allergens, and we assume no responsibility for guests with food allergies or sensitivities.
They recommend that guests with food allergies or celiac disease exercise judgement in consuming Shake Shack menu items. Speak to a manager about allergen protocols and specific ingredient information to make the best choice for your individual needs.
Reviews from Gluten-Free Diners
Here’s what some gluten-free diners have reported about their experiences eating at Shake Shack:
- “I’ve eaten at Shake Shack multiple times gluten-free. I order a burger wrapped in lettuce and fries and haven’t had any reactions.”
- “I have celiac and eat at Shake Shack a few times a month with no issues. I just get a burger or hot dog lettuce wrapped with fries.”
- “I react to small amounts of cross-contact and do seem to get sick occasionally when eating the fries. But I think it’s usually fine if I avoid the fried items.”
- “I have had reactions several times to the fries at different locations. It seems like a shared fryer issue.”
- “Eat there often and haven’t had any problems, but I know it’s not 100% gluten-free and there could be cross-contact.”
Experiences seem to vary based on individual sensitivity levels. Some more gluten-sensitive diners do report occasional reactions, especially to fries. But many gluten-free customers are able to eat safely at Shake Shack.
Is Shake Shack Gluten-Free Certified?
No, Shake Shack locations are not certified gluten-free. They serve gluten-containing menu items and do not have dedicated gluten-free prep areas in their kitchens. So there is a risk of cross-contact.
However, Shake Shack does train its employees on food allergies and gluten-free procedures. Staff members can help guide you through ordering gluten-free. But those with celiac disease or who are highly sensitive need to use their best judgement.
Tips for Eating Gluten-Free at Shake Shack
If you decide to eat gluten-free at Shake Shack, here are some tips to stay safe:
- Stick to basic burgers, hot dogs, grilled chicken or Shroom Burger without the bun.
- Order fries, but be aware they may contain traces of gluten from frying.
- Avoid breaded items like chicken tenders and chik’n bites.
- Check dipping sauces and shakes for gluten-containing ingredients.
- Ask for new gloves and clean utensils to reduce cross-contact.
- Time visits to avoid peak hours if you are highly sensitive.
- Know that gluten-free is not 100% guaranteed due to shared surfaces.
- Have a back-up snack in case you don’t feel comfortable eating.
While Shake Shack is not an ideal choice for highly sensitive celiac diners, it can work for those with minor gluten issues who are comfortable with some risk. But take precautions to stay safe.
Gluten-Free Fast Food Options
If the gluten-free options at Shake Shack don’t work for your needs, here are some other fast food chains that may be better choices:
In-N-Out Burger
In-N-Out offers burgers and fries that use separate fryers and prep areas from gluten items. Their kitchens are not gluten-free, but have stricter controls.
Chipotle
Chipotle has gluten-free tortillas and rice bowls. Some risk of cross-contact from shared lines and utensils.
Chick-fil-A
Grilled chicken nuggets and waffle fries are fried separately from gluten items. Salads and fruit cups are also safe gluten-free picks.
Five Guys
Burgers and hot dogs can be ordered in lettuce wrap. Fries are cooked in dedicated fryers separate from breaded items.
Wendy’s
Plain burgers and chili can be gluten-free. Salads and baked potatoes are also options. Shared equipment is a concern.
Panera Bread
Extensive gluten-free menu and allergen protocols. Not 100% gluten-free but good procedures in place.
Check the allergen info for each restaurant before visiting. But these chains generally have better dedicated spaces and protocols for safely preparing gluten-free orders.
Being Your Own Best Gluten-Free Advocate
When dining out gluten-free, remember that you need to be your own best advocate. Don’t be afraid to ask questions and customize your order. Some tips for safe gluten-free eating include:
- Research menu options and preparation ahead of time
- Explain that you have celiac or a serious gluten allergy
- Ask about ingredients, cross-contact and kitchen protocols
- Request fresh gloves, utensils and prep surfaces
- Customize your order to avoid gluten-containing items
- Politely double check orders to verify gluten-free
- Send back orders that are contaminated or have errors
- Thank helpful staff and managers for accommodating you
Dining out gluten-free means asserting your needs clearly. Don’t be afraid to ask questions or make requests, even if it feels awkward. Your health is worth it!
Is Shake Shack Safe for Gluten-Free? The Verdict
So is Shake Shack safe for gluten-free diners? Here’s a quick summary:
- Shake Shack offers gluten-free burgers, hot dogs, chicken, fries and shakes.
- There is a risk of cross-contact from shared surfaces, fryers and grills.
- Those highly sensitive may react, especially to fries.
- Shake Shack is not gluten-free certified and does not guarantee gluten-free.
- With precautions, many gluten-free diners eat at Shake Shack without issues.
- In-N-Out, Chipotle, Chick-fil-A offer safer gluten-free options.
- Assert your needs and use caution when ordering to stay safe.
While not gluten-free certified, Shake Shack does work for many gluten-free diners who are comfortable with some low risk of cross-contact. But those with celiac disease or who are highly sensitive should exercise extreme caution and may want to opt for a restaurant with better gluten-free procedures in place.
The Bottom Line
Navigating a gluten-free diet means being vigilant. There are risks any time you eat out, even when a restaurant offers “gluten-free” options. The staff at Shake Shack can guide you through ordering safely, but it’s up to you to assess your own level of risk. Many gluten-free customers are able to eat there without issues. But for those who are highly sensitive, another restaurant may be a better bet. Don’t be afraid to ask questions, customize your order and make the best decision for your individual gluten needs.
