Finding gluten-free breakfast options at fast food restaurants can be tough. If you have celiac disease or gluten sensitivity, you might feel like your choices are limited. But don’t worry! Many fast food chains do offer some tasty gluten-free breakfast items if you know where to look.
It’s important to be careful about what you eat. Fast food places usually share allergen information, but they don’t always have a set gluten-free menu. The FDA says “gluten-free” foods can have less than 20 parts per million of gluten, but getting that certification can be tricky in busy kitchens. So, just because you don’t see a gluten-free label doesn’t mean it’s safe.
We’ve done some digging and found six fast food restaurants that serve gluten-free breakfast options. Some meals are naturally gluten-free, while others just need a little tweak. Here’s what you need to know before your next breakfast run.
Jack in the Box
When you check out the breakfast menu at Jack in the Box, nothing looks gluten-free at first glance. But with a bit of customization, you can enjoy a great breakfast. For example, you can order items like the Sausage Croissant without the bread, served in a bowl instead. Just ask for scrambled eggs, sausage, and cheese, and you’ve got a meal that fits your needs.
If you want something more filling, try the Jumbo Breakfast Platter. Skip the pancakes and hashbrowns, as they may contain gluten, but still enjoy scrambled eggs with your choice of bacon or sausage. The best part? Jack in the Box serves breakfast all day, so you can indulge anytime!
Subway
Subway is often seen as a gluten-filled minefield due to its many bread options. However, some locations do offer gluten-free bread! Just ask the staff, and they can help make your breakfast sandwich gluten-free. If you have a serious sensitivity, let them know to change their gloves before preparing your meal. Just keep in mind they can’t guarantee a completely gluten-free environment.
At Subway, you can create a filling breakfast sandwich with eggs, cheese, and your choice of meat and veggies. Avoid sauces with gluten, like the Sweet Onion Teriyaki and BBQ sauce. Breakfast hours can vary, so it’s a good idea to check ahead before you go.
McDonald’s
McDonald’s does not market any items as gluten-free. Their kitchens are busy, and they can’t promise that gluten-free items won’t come into contact with gluten. If you can handle small amounts of gluten, you do have a few options for breakfast. Breakfast is typically served until 10:30 or 11 am.
The Fruit and Maple Oatmeal is a warm and satisfying choice. For something heartier, you can order the Big Breakfast. Just be sure to ask for it without the biscuit and hash browns, as they contain gluten. A safer option would be to grab pre-packaged apple slices for a quick snack.
Starbucks
Starbucks is great because they serve breakfast all day long! If you’re looking for a gluten-free treat, Starbucks has options for you. However, many of their muffins contain gluten, so it’s best to skip those. A crowd favorite is their Egg Bites available in several flavors, including Bacon and Gruyere. For something lighter, opt for the Egg White and Roasted Red Pepper variety.
Starbucks also has oatmeal, but beware of the granola; it contains gluten. If you’re not too sensitive, you might consider removing the granola. Otherwise, check out their pre-packaged snacks like Perfect Bars or Kind Bars for a quick gluten-free option.
Jamba Juice
At Jamba Juice, smoothies are a delicious way to get a gluten-free breakfast. Most smoothie options are gluten-free, and you can boost them with protein or other healthy extras. For something solid, try the Spring Veggie Egg Bake. Keep in mind that while oats are usually gluten-free, they may have cross-contamination risks, so check if you’re especially sensitive.
Jamba Juice reminds you to inform staff of your dietary restrictions. They serve breakfast items all day, typically opening between 7 am and 9 am.
