For those with dairy allergies or intolerances, finding fast food options that are dairy-free can be challenging. Many popular fast food items like cheeseburgers, milkshakes, and ice cream are obviously off-limits, but dairy can sneak its way into foods you wouldn’t even expect, like french fries that are coated in milk-based batters or breaded with cheese. Thankfully, most major fast food chains now offer at least some dairy-free options. With a little planning and research, you can enjoy fast food even with dietary restrictions.
Why Avoid Dairy?
People choose to avoid dairy for a variety of reasons:
- Milk allergy – One of the most common food allergies, especially in children. Symptoms may include hives, vomiting, diarrhea, etc.
- Lactose intolerance – The inability to digest lactose sugars found in dairy. This leads to GI symptoms like gas, bloating, and diarrhea after consuming dairy.
- Casein allergy – An allergy to the proteins in dairy, particularly casein. Can cause similar reactions to a milk allergy.
- Vegan diet – Vegans avoid all animal products, including dairy.
- Personal preference – Some people simply prefer to avoid dairy products.
No matter the reason, it’s important for those with dairy restrictions to carefully read ingredient labels to identify any hidden milk-based ingredients. Even small amounts of dairy can cause reactions in those with allergies or intolerances.
Fast Food Chains with Dairy-Free Options
Here is an overview of some major fast food restaurants with menu items that don’t contain dairy:
McDonald’s
- French fries
- Hash browns
- Burgers without cheese
- Chicken sandwiches without mayo
- Salads without cheese or creamy dressings
- Apple slices
- Fruit & maple oatmeal without brown sugar
- Iced coffee
Burger King
- French fries
- Hamburger without mayo or cheese
- Grilled chicken sandwich without mayo
- Garden salads without cheese or dressings
- Apple slices
- Soft drinks
- Iced coffee/tea
Wendy’s
- French fries
- Baked potato plain
- Chili
- Frosty (uses soy milk)
- Salads without cheese or creamy dressings
- Apple slices
- Soft drinks
Subway
- Veggie sandwich without cheese
- Salads without cheese
- Chips
- Apple slices
- Soft drinks
Taco Bell
- Bean burritos
- Soft tacos without cheese
- Rice
- Chips & salsa
- Guacamole
- Pinto beans
- Soft drinks
Chipotle
- Burrito bowls
- Tacos
- Salads
- Chips & salsa
- Guacamole
- Sofritas (tofu)
- Rice
- Beans
- Soft drinks
Chick-fil-A
- Grilled chicken sandwich
- Grilled chicken nuggets
- Waffle fries
- Kale salad
- Fruit cup
- Lemonade
- Iced tea
Tips for Ordering Dairy-Free Fast Food
If you need to avoid dairy, keep these tips in mind when ordering fast food:
- Know the menu ahead of time and identify dairy-free options
- Ask about ingredients if you are unsure if an item contains dairy
- Order burgers and sandwiches without cheese
- Avoid buns/bread with milk or butter
- Get sauces, dressings, and creamy toppings on the side
- Opt for oil & vinegar salad dressings
- Stick to grilled chicken over fried
- French fries are usually dairy-free, but ask about what oil they are cooked in
- Double check kids meal options for dairy
- Be aware of cross-contamination from dairy ingredients used at the restaurant
Dairy-Free Substitutions
When customizing your order, here are some dairy-free substitutions you can request:
| Instead of… | Ask for… |
|---|---|
| Cheese | No cheese |
| Mayonnaise-based sauce | Ketchup, mustard, oil & vinegar |
| Creamy salad dressing | Oil & vinegar, vinaigrette |
| Milkshake | Fruit smoothie or frosty (if dairy-free) |
| Ice cream | Fruit popsicle, sorbet |
| Butter on bread | No butter |
| Sour cream | Guacamole, pico de gallo |
Ready-to-Drink Dairy-Free Beverages
If you want something other than water or soft drinks, many fast food places also offer pre-made dairy-free drinks including:
- Iced tea
- Lemonade
- Fruit juices
- Almond milk
- Coconut milk
- Oat milk
- Smoothies with non-dairy bases
- Frappes/fruit slushies
- Iced coffee (ask for dairy-free milk)
Check the nutrition info or ask if you are unsure if a pre-made beverage contains dairy. Some lemonades or fruit punches may have a milky ingredient.
Fast Food Desserts Without Dairy
Those with dairy restrictions don’t have to miss out on fast food desserts! Here are some dairy-free sweet treat options:
- Fruit popsicles
- Fruit cups
- Applesauce
- Oreo cookies (check labels)
- Sorbet
- Gelato (if dairy-free)
- Italian ice
- Frosty (if made with soy milk)
- Churros
- Cinnamon sticks
Again, always check with the restaurant directly if you are unsure about ingredients. Many fried desserts may be cooked in oil that also fries dairy-containing food.
Fast Food Chains to Avoid
Some fast food chains have very limited dairy-free options or use dairy in most menu items. Here are some places it may be best just to avoid if you need to strictly avoid dairy:
- Pizza chains like Domino’s, Papa John’s, etc. Dough, cheese, toppings often contain dairy.
- Ice cream shops like Baskin Robbins, Dairy Queen, etc.
- Coffee chains like Starbucks. Difficult to customize high dairy-content drinks.
- Italian chains like Olive Garden. Cheese is a primary ingredient.
- Smoothie chains like Jamba Juice. Use yogurt and milk as bases.
Of course, most chains will have something you can eat – it just may be limited to fries, a plain salad, or other basic unmodified menu items. Check allergen menus online or call ahead to scout your options.
Being Your Own Advocate
Dining out with food allergies or intolerances always requires being your own advocate. Don’t be afraid to ask servers direct questions about how foods are prepared and what ingredients they contain. A good server should be able to tell you what you need to know to make a safe selection.
Carry Safe Snacks
When selecting more restricted fast food choices, you may still feel hungry afterwards. Bringing safe snacks from home can help fill you up. Some dairy-free portable snacks include:
- Trail mix
- Fresh fruit
- Vegetables & hummus
- Nut butter sandwiches
- Popcorn
- Protein bars
- Plantain chips
- Dark chocolate
Just be mindful of nut allergies if sharing food with others.
Scope out Nutrition Info Online
Nowadays, most fast food chains provide allergen and nutrition information on their websites or menus. Do your homework before you head out so you already know smart choices. Many also have allergen menus you can reference.
Let the Staff Know
Don’t be shy – make sure to alert staff of any food allergies or restrictions when you order. Most fast food employees are accustomed to accommodating dietary needs. They’ll be able to walk you through options, substitutions, and preparation procedures.
Have Backups Nearby
Scope out any healthier fast casual or grocery stores near your fast food stop. If options end up being too limited, you can pick up a dairy-free salad, sandwich, or snacks nearby as a backup. Apps like HappyCow can help locate allergy-friendly eateries.
Bring Your Own Condiments
Carrying your own staples like dairy-free mayo, butter, or cream cheese can allow you to modify menu items to your needs. Just ask for a plain burger or sandwich then add them yourself.
Plan Ahead for Road Trips
Road tripping? Plan out where you’ll stop for convenient, allergy-friendly meals. Pack snacks, food, and even eating utensils to reduce cross-contamination. Call ahead to regional chains to verify they can accommodate dietary restrictions at that location.
Take Precautions
Keep in mind that despite the best efforts of restaurant staff, cross-contamination can occur from shared equipment and ingredients in common fryers or prep areas. If you have severe allergies, take the necessary medical precautions.
Enjoy the Company!
Focus more on enjoying time with your travel companions rather than the restrictions of your meal. Good company can make any dining experience more pleasurable.
Appreciate Increased Options
The growing dairy-free movement has encouraged most major chains to expand their menus. What was once a burger, fries or salad may now include soy yogurt parfaits, almond milk smoothies, vegan pizza, and beyond burgers. Appreciate the greater selections now available!
Conclusion
Dining out dairy-free doesn’t mean you’re limited to the sad salad bar. With flexible ordering, simple substitutions, hidden gems on the menu, and creativity, you can indulge in fast food along with your family and friends. Do your homework, ask questions, and enjoy the company more than the meal. Before you know it, grabbing fast food dairy-free will be a cinch!