With gluten sensitivities and celiac disease becoming more prevalent, many people are looking for gluten free options when dining out or eating fast food. For those who love french fries, finding a gluten free variety can be tricky since many restaurants coat their fries in wheat-based batters or cook them in shared fryers.
Quick Answers
Here are some quick answers to common questions about gluten free french fries from major fast food chains:
– McDonald’s fries are not gluten free due to shared fryers with breaded items. However, McDonald’s in Spain does offer dedicated gluten free fries.
– Burger King fries are not gluten free due to shared fryers. However, some locations may offer dedicated fryers – check with your local restaurant.
– Wendy’s fries are not gluten free due to shared fryers. They do not currently offer any gluten free fry options.
– Arby’s fries are gluten free as they have dedicated fryers and fries are not coated. But check with your local Arby’s as practices may vary.
– Chick-fil-A fries are not gluten free due to shared fryers with breaded chicken items. They do not currently offer any gluten free fry options.
– KFC fries are not gluten free due to shared fryers. They do not currently offer any gluten free fry options.
– Five Guys fries are gluten free as they only use peanut oil and have dedicated fryers. There is risk of cross-contact though.
Major Fast Food Chains
Here is more detail on the gluten free status of fries from each major fast food chain in the United States:
McDonald’s
Unfortunately, McDonald’s french fries are currently not gluten free in the United States. While the fries themselves do not contain any gluten ingredients, they share fryers with breaded menu items like chicken nuggets and fish fillets, leading to cross-contact with gluten.
Some McDonald’s locations in Europe such as Spain do offer dedicated gluten free fryers and fries. But this option is not widely available in the US at this time. Those with celiac disease or gluten sensitivities should avoid McDonald’s french fries in the US due to the high risk of cross-contact.
Burger King
Like McDonald’s, Burger King fries are not gluten free at most locations due to being cooked in shared fryers with breaded Impossible burger patties and chicken items. The fries themselves do not contain gluten, but the shared fryer situation leads to unavoidable cross-contact.
However, some Burger King locations do offer separate gluten free fryers. If you have celiac disease or a gluten sensitivity, be sure to check with your local Burger King to see if they have dedicated fryers before ordering. But in general, Burger King fries should be avoided in the US.
Wendy’s
At this time Wendy’s does not offer any gluten free french fry options in the US. While their standard fries do not contain gluten ingredients, Wendy’s uses shared fryers for all menu items meaning cross-contact with gluten is likely.
Those who are highly sensitive should avoid Wendy’s fries. Hopefully in the future Wendy’s will implement dedicated gluten free fryers like some other major chains have. But for now Wendy’s fries are not safe for those with celiac disease or gluten sensitivities.
Arby’s
Unlike the options above, Arby’s standard fries appear to be gluten-free friendly. According to Arby’s, their fries have dedicated fryers separate from breaded products. And their fries do not contain any gluten ingredients.
However, because practices may vary from location to location, those with celiac disease or sensitivities should still check with their local Arby’s. Cross-contact is still possible if a restaurant fails to follow protocols. But overall Arby’s fries look promising as a gluten free option.
Chick-fil-A
Chick-fil-A’s fries are cooked in the same vegetable oil as their breaded chicken menu items. So while the fry ingredients themselves are gluten-free, cross-contact is unavoidable due to the shared fryers.
Some Chick-fil-A chicken is marinated in an egg/milk batter containing gluten ingredients. This adds greater risk of gluten exposure from cooking in the same oil. Those with celiac disease or gluten sensitivities should avoid Chick-fil-A fries and opt for a different side.
KFC
KFC fries are another variety cooked in shared fryers with breaded chicken items. So while the fry ingredients may not contain gluten, cross-contact results in the fries not being gluten free.
KFC also has not announced plans for dedicated gluten free fryers at this time. Your best bet is to avoid KFC fries if you have issues with gluten intake and choose a different gluten free side dish.
Five Guys
Of the major chains, Five Guys offers the most gluten-free friendly fry option. According to Five Guys, they only cook their fries in peanut oil in dedicated fryers separate from breaded products.
However, they still acknowledge the possibility of inadvertent cross-contact from cooking processes and restaurant conditions. Those with severe celiac disease should still exercise caution when eating Five Guys fries.
But overall Five Guys fries represent your safest fast food option if you’re trying to maintain a gluten free diet. Just be aware and check with your local restaurant on their kitchen practices.
Other Fast Food and Restaurant Options
Beyond the major nationwide fast food chains, some smaller chains and local restaurants also offer gluten free french fry choices cooked in dedicated fryers and not coated in wheat-based batters.
For example, In-N-Out burger uses separate potato cutters and dedicated fryers for their fries. Their fries are gluten free friendly though those extremely sensitive should still exercise some caution.
Smashburger uses french fry oil that is not used to cook any menu items containing gluten. However, kitchen cross-contamination is still possible.
Some local burger joints, like Bareburger chain restaurants, offer gluten free fried options cooked separately in canola oil. But be sure to check with your location on their latest practices.
Premium burger chain Elevation Burger uses separate blanching and frying oil for their gluten free fries. However, gluten free buns are toasted in the same toaster as regular buns.
And premium chain The Counter offers gluten free fries cooked in a separate fryer from their regular fries that are coated in wheat flour.
These represent just a sample of potential gluten free fry options available at some non-nationwide chains and local restaurants. Just be sure to ask about their latest gluten free cooking practices before ordering.
Gluten Free Fast Food French Fry Options
To summarize some of the best possible fast food gluten free french fry choices:
| Restaurant | Gluten Free Status |
|---|---|
| Arby’s | Dedicated fryers |
| In-N-Out | Dedicated fryers |
| Five Guys | Dedicated fryers |
| Smashburger | Separate fry oil |
| Elevation Burger | Dedicated fryers |
| The Counter | Dedicated fryers |
Of course, those with celiac disease or gluten sensitivities should always verify the latest restaurant practices and risk of cross-contact. But the chains above represent some of the safer fast food options for gluten free fries, based on their stated procedures.
Cooking Gluten Free French Fries at Home
To eliminate any risk of cross-contact with gluten, preparing french fries at home is an option. Here are some tips for cooking gluten free french fries yourself:
Ingredients
– Choose a high-quality potato variety like Russet or Yukon Gold for the best texture.
– Opt for potato starch instead of wheat-based flour for dredging fries before frying.
– Use heart-healthy oils like avocado, coconut, or olive oil for frying at 350-375°F.
– Season with gluten-free spices like salt, pepper, paprika, onion powder, garlic powder, etc.
Prep Tips
– Use a separate, thoroughly cleaned prep area and cookware to avoid cross-contact.
– Cut potatoes into uniform fry size and shape for even cooking.
– Rinse cut fries in cold water to remove excess starch until water runs clear.
– Allow fries to dry thoroughly before frying to improve texture.
Cooking Method
– For crispiest fries, fry twice at different oil temps (325°F then 375°F).
– Fry in small batches to allow oil to reheat quickly and prevent greasiness.
– Use a wire rack or paper towels to drain excess oil after frying.
– Sprinkle with salt and gluten free seasoning immediately after frying.
With the right ingredients and preparation, you can cook restaurant-quality gluten free french fries safely at home. And customize them to your taste and dietary needs.
Packaged Gluten Free French Fries
For added convenience, there are some decent store-bought frozen and packaged gluten free french fry options. Here are a few brands to look for:
| Brand | Details |
|---|---|
| Ore-Ida | Dedicated gluten free fry lines |
| Alexia | Uses separate fryer oil |
| Amy’s | Made in dedicated gluten free facility |
| Immaculate Baking | Certified gluten free fries |
Be sure to always double check labels and manufacturing details even on packaged fries labeled gluten free. Processes can change over time. Your safest bet is contacting the manufacturer directly with any questions if you have celiac disease or are highly sensitive.
Choosing Safe Gluten Free Dipping Sauces
While you may be able to find gluten-free fries, remember to also choose gluten free condiments and dipping sauces. Many dipping sauces and ketchup contain wheat flour or malt vinegar.
Some gluten free fry dipping sauce options include:
- Heinz gluten free ketchup
- Chick-fil-A zesty buffalo and barbecue sauces
- McDonald’s sweet chili sauce
- Raising Cane’s Cane’s sauce
- Most brands of mayonnaise
- Guacamole or hummus
When in doubt, ask for sauces and condiments on the side. And check ingredients before using any pre-made sauces from restaurants or store-bought brands.
Gluten Free Substitutes for French Fries
If you want a potato fix but need to avoid fries and the risk of gluten cross-contact, here are some alternative gluten free options:
- Baked potatoes
- Mashed potatoes
- Potato salad
- Hash browns or breakfast potatoes
- Potato chips/crisps certified gluten free
- Tater tots from gluten free brands
- Sweet potato fries (cook at home to be safe)
Potatoes naturally are gluten free. By preparing them yourself or choosing certified gluten free packaged varieties, you can enjoy potato dishes allergen-free.
Is Dextrin in French Fries Gluten Free?
Some brands of french fries contain an ingredient called dextrin. Dextrin acts as a stabilizer and binding agent in processed foods. But is dextrin gluten free?
Dextrin can come from multiple sources like corn, tapioca, or potato starch, in which case it is gluten free. But dextrin derived from wheat is not gluten free. Check the source if a product contains dextrin.
Many french fry brands using wheat-based dextrin will clearly label it “wheat dextrin” on ingredients lists. If the source is not specified, contact the manufacturer to determine if the dextrin is from corn or another gluten free source.
Certified Gluten Free French Fries
If avoiding any trace of gluten is critical for you, look for french fry brands and restaurants certified gluten free by one of these organizations:
- Gluten-Free Certification Organization (GFCO)
- Celiac Support Association (CSA)
- Gluten-Free Food Services (GFFS)
- National Celiac Association
- Celiac Sprue Association
These independent certifications evaluate manufacturing facilities for proper procedures to avoid cross-contact and confirm finished products have gluten levels under 10-20ppm.
While certification isn’t mandatory, certified gluten free products do provide peace of mind for celiac disease patients and others highly sensitive.
Conclusion
While many major fast food chains don’t accommodate gluten free needs, some restaurant brands do offer dedicated gluten free fryers and procedures. Chains like Arby’s, Five Guys, In-N-Out, and select local restaurants look like safest gluten free bets.
Cooking your own fries from scratch, choosing certified gluten free packaged brands, and verifying procedures with staff give those with celiac disease and sensitivities the greatest assurance. Avoiding shared fryers and wheat-containing batters reduces risk of exposure.
With the right precautions, some gluten free french fry options do exist. But diligence reading labels and asking questions is key for minimizing gluten consumption from any restaurant or store-bought foods.
