Gluten free diets are becoming increasingly popular, even for those without celiac disease or gluten sensitivity. For people with celiac disease, eating gluten can cause serious health issues, so it’s critical that they avoid it entirely. For others, going gluten free may provide health benefits or be a lifestyle choice. With the rising popularity of gluten free eating, many restaurants now offer gluten free options. However, it’s important to carefully check that menu items are truly gluten free when dining out. One restaurant chain that has many naturally gluten free menu items is Togo’s. In this article, we’ll take an in-depth look at Togo’s ingredients and preparation methods to determine what’s gluten free on their menu.
What is Gluten?
Before diving into Togo’s menu, let’s quickly cover what gluten is exactly. Gluten is a protein found in certain grains like wheat, barley, and rye. Here are some examples of foods that contain gluten:
- Bread, pasta, and baked goods made with wheat flour
- Oats (unless certified gluten free)
- Malt and malt flavorings
- Beer and ales
People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and experience symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, and more when they eat it. The only treatment for celiac disease is strictly following a 100% gluten free diet. People with gluten sensitivities may also need to avoid gluten as much as possible to feel their best.
So in determining if Togo’s menu is gluten free, we need to check all ingredients and preparation methods carefully to ensure no gluten is present.
Is Togo’s Sandwich Bread Gluten Free?
The centerpiece of any Togo’s sandwich is obviously the bread. Togo’s offers three main bread choices for sandwiches: white, wheat, and artisan. Unfortunately, none of these bread options are gluten free. They contain wheat flour, which has gluten proteins.
Some key things to know about Togo’s bread:
- The white bread contains enriched wheat flour as the main ingredient.
- The wheat bread also contains wheat flour, in addition to whole wheat grains.
- The artisan bread is made with unbleached, enriched wheat flour.
So all of Togo’s regular sandwich bread choices contain gluten. However, you can request a lettuce wrap instead of bread to make a sandwich gluten free. Togo’s sandwich meats, cheeses, and veggie toppings are gluten free, so getting a lettuce wrap is a great option when avoiding gluten.
Some Togo’s locations may also have gluten free bread available. If you have celiac disease or a serious gluten sensitivity, be sure to confirm with the staff that any gluten free bread option is kept completely separate from regular bread during preparation. Cross-contamination is a concern for those who cannot tolerate any trace amounts of gluten.
Gluten Free Salad Options at Togo’s
Fortunately, Togo’s salad menu has many naturally gluten free options to choose from. All salads can also be ordered without croutons to keep them gluten free. Here are some of the gluten free salad picks at Togo’s:
- Garden Fresh Salad – Base of lettuce and veggies.
- Chicken Caesar Salad – Romaine lettuce base with chicken breast, parmesan cheese, and creamy caesar dressing.
- Chef Salad – Lettuce base with sliced turkey, ham, and other veggies. Dressing choices are gluten free.
- Chicken Apple Walnut Salad – Chicken, apples, walnuts, feta cheese, and balsamic over lettuce.
- Southwest Chicken Salad – Chicken, avocado, corn, black beans, cheese, and chipotle ranch dressing.
- Mandarin Chicken Salad – Chicken, mandarin oranges, slivered almonds over lettuce.
- Banzai Chicken Salad – Chicken, napa cabbage, peapods, rice noodles, and peanut dressing.
All of these main salad offerings at Togo’s are naturally gluten free. The ingredients are fresh produce, lean proteins, nuts, seeds, and gluten free dressings. You just need to request no croutons on top.
Togo’s also lets you build your own salad. You can choose from a variety of gluten free bases like mixed greens, spinach, and romaine lettuce. Then top it off with veggies, proteins, nuts, seeds, and gluten free dressings of your choice. This is a great way to customize a fresh, gluten free salad from Togo’s.
Gluten Free Dressing and Sauce Options
In addition to salads, Togo’s offers a variety of gluten free condiment choices that can be added to sandwiches and wraps too.
Here are some of the gluten free dressing and sauce choices at Togo’s:
- Chipotle Ranch
- Balsamic Vinaigrette
- Caesar
- Honey Mustard
- Yellow Mustard
- Oil & Vinegar
- Buffalo Sauce
- Sweet & Smokey BBQ Sauce
- Pesto Sauce
All of these popular dressings and sauces at Togo’s are free of gluten-containing ingredients like wheat, barley, rye, and malt. But as always, confirm this by checking the ingredients listed in store if you have celiac disease or are highly sensitive. Manufacturing can change.
Some locations may also have additional gluten free dressing choices not listed here, so ask the staff for options. Oil & vinegar is also always a safe, simple gluten free choice.
Can You Get Gluten Free Soup at Togo’s?
Togo’s features a variety of hot soup options that rotate regularly with the seasons. Some gluten free soup choices you may find at Togo’s include:
- Tomato Bisque
- Clam Chowder
- Chicken Noodle Soup
- Broccoli Cheddar Soup
- Vegetable Soup
- Minestrone Soup
When ordering soup at Togo’s, be sure to confirm with staff that the soup of the day is gluten free. For example, Togo’s chicken noodle soup may contain glutenous egg noodles. Broths and thickeners used in soups can also contain hidden sources of gluten like wheat flour. So confirm the ingredients with staff each time you visit.
Some Togo’s locations may have gluten free corn bread available to accompany soups too. But again, check first as regular corn bread likely contains gluten.
Is the Togo’s Kids’ Menu Gluten Free?
Togo’s offers a few simple kids’ meal options that can be modified to be gluten free:
- Kids’ Meal with Turkey or Ham Sandwich – Order on gluten free bread or as a lettuce wrap.
- Kids’ Meal with Salad – Get one of the gluten free salad options.
- Kids’ Meal with Rice Bowl – White rice and grilled chicken breast are gluten free.
The sides that come with Togo’s kids’ meals like apple slices and yogurt are gluten free as well. So kids have a few different meal options to stay gluten free. Just watch out for choices like macaroni and cheese that inherently contain gluten.
Gluten Free Breakfast and Waffle Options
Many Togo’s locations also serve breakfast and have some gluten free-friendly morning menu choices.
Some gluten free breakfast options at Togo’s may include:
- Egg Sandwich without Bread – Eggs, cheese, and meat wrapped in lettuce.
- Yogurt Parfait – Yogurt, fruit, and granola if gluten free.
- Oatmeal – If gluten free oats and toppings.
- Fruit Cup – Fresh fruit is a gluten free choice.
- Hash Browns – Watch out for seasonings containing gluten.
Togo’s is well known for their waffles too. Unfortunately, their standard waffles are not gluten free because they contain wheat flour. Some locations may offer gluten free waffles, but contact the restaurant to confirm. Most gluten free waffles need to be cooked separately to prevent cross-contamination as well.
Overall, there are some good gluten free choices for breakfast at Togo’s like yogurt, oatmeal, and fruit. Be sure to confirm preparation details with staff especially when it comes to hot items like oatmeal and hash browns. Cross-contamination is a concern when gluten free and gluten-containing foods are prepped together.
Is Togo’s Sandwich Meat Gluten Free?
Togo’s offers several deli meat choices like turkey, ham, roast beef, tuna salad, chicken salad, and more. The good news is the deli meats themselves are gluten free at Togo’s. However, some additional points to keep in mind:
- Request meats and cheese sliced fresh to avoid cross-contamination. Pre-sliced meats may come into contact with bread in the same tray.
- Avoid any seasoned deli meat options. Seasonings and flavor injectors may contain gluten.
- Tuna salad, chicken salad, and egg salad contain mayonnaise and other added ingredients. Check with staff that no gluten containing add-ins are used.
- Get your deli meat sandwich in a lettuce wrap or on gluten free bread.
So while the core deli meats at Togo’s are gluten free, take some extra precautions when ordering to avoid cross-contact with gluten. Also keep in mind that ingredients in salads like tuna salad could have sources of hidden gluten like thickeners. Informing staff of your gluten free needs can help ensure your sandwich stays gluten free.
Other Menu Items to Watch Out For at Togo’s
While we’ve covered the many gluten free options at Togo’s, there are also some menu items that inherently contain gluten. Be sure to avoid these options if you are maintaining a gluten free diet:
- Submarine sandwiches – All sub rolls contain gluten.
- Wraps – Wheat tortillas contain gluten. Rice wraps may be available.
- Cheesesteak – Hoagie roll has gluten. Filling may also contain gluten.
- Club sandwich – Bread contains gluten. Fillings may also have gluten sources.
- BLT – Bread contains gluten. Mayonnaise and bacon could also have hidden gluten.
- Quesadillas – Flour tortillas have gluten. Fillings may too.
- Potato chips – Most are fried in oil with wheat flour.
- Chocolate chip cookies – Contain wheat flour.
- Oatmeal raisin cookies – Contain glutenous oats and wheat flour.
Unless gluten free versions of breads and tortillas are used, these menu options should be avoided on a gluten free diet. Be extra vigilant about chips, cookies and other bakery items which commonly contain sources of gluten.
Tips for Ordering Gluten Free at Togo’s
Here are some tips for getting a safe gluten free meal at Togo’s:
- Check the ingredients of menu items each time you visit, as recipes can change.
- Ask staff about gluten free preparation procedures and precautions in place.
- Request lettuce wraps instead of bread for sandwiches.
- Ask for foods like salad and deli meat to be prepared fresh to avoid cross-contact.
- Double check gluten free soup, breakfast, and kids’ meal options with staff.
- Confirm gluten free dressings and sauces available.
- Check that staff wash hands and change gloves when preparing your food.
- Speak up politely about your gluten free needs. Being your own advocate is key!
With some planning and open communication, you can enjoy tasty gluten free meals at Togo’s. Focus on the many fresh, naturally gluten free options available. Building your own salad or sandwich wrap are good choices. With vigilance about cross-contamination and hidden gluten sources, Togo’s can be a go-to for gluten free eaters.
Is Togo’s Gluten Free Menu Truly Safe for Gluten Intolerance and Celiac Disease?
For those with celiac disease and high sensitivity, there are some additional factors to weigh when considering Togo’s. Cross-contamination poses a high risk at restaurants using common prep areas and equipment for gluten free and gluten-containing items. Here are a few factors to determine if Togo’s is safe enough for your needs:
- How strictly does the staff follow gluten free prep procedures? Do they change gloves, wash hands, and avoid cross-contamination between areas and tools?
- Does the restaurant have designated zones, tools, and appliances just for gluten free cooking? Or do they use common areas increasing cross-contact?
- How knowledgeable is the staff about celiac disease and gluten sources? Can they answer your questions thoroughly?
- Do you feel comfortable that ingredients are truly gluten free based on staff knowledge and menu information?
- How sensitive are you to trace gluten? Even tiny amounts can make some people quite sick.
- Have you reacted negatively eating there before? How did you feel afterwards?
Considering these factors can help determine if Togo’s is the right option for your individual needs. Those highly sensitive may choose to avoid the risks associated with restaurants altogether and focus on preparing certified gluten free foods at home instead.
But with extra care taken cross-contamination and trace gluten, Togo’s can potentially be an option for gluten free diners including those with celiac disease. Being very familiar with the menu, asking questions, and building trust with staff is key to helping make the right gluten free choices at Togo’s.
Summary
In summary, here are some key takeaways on eating gluten free at Togo’s:
- Bread and tortillas at Togo’s contain gluten. Request gluten free or lettuce wraps instead.
- Many salad options are naturally gluten free. Get dressings and toppings without gluten.
- Soups and hot breakfast items may contain hidden gluten. Verify gluten free options with staff.
- Deli meats are gluten free but avoid pre-sliced options and request fresh prep.
- Kids’ meals can be customized to gluten free. Avoid inherently glutenous choices.
- Food prep spaces likely contain cross-contamination risks. Weigh your sensitivity and comfort level.
- Being knowledgeable about menu options, asking questions, and building rapport with staff is key.
With the right choices and precautions, those on a gluten free diet can enjoy sandwiches, salads, soups and more at Togo’s. Just be very mindful of preparation procedures and potential for cross-contact with gluten. Overall, Togo’s menu offers plentiful gluten free variety combined with tasty flavors.