Gluten Free & Dairy Free Fast Food Tips
Across almost every chain, DF + GF usually looks like:
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Pick grilled, not breaded.
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Breaded = wheat. Fried = often shared fryers with gluten.
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Red flags: parmesan crust, panko, cream sauce, white sauce, alfredo, roux, cheese-stuffed.
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Ditch the bun & flour tortilla.
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Ask for “no bun,” “lettuce wrap,” or “in a bowl” or corn tortilla
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Safest replacements:
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→ oil + vinegar
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→ olive oil + lemon
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→ salsa
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→ dry rubs not marinades
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→ mustard over creamy dressings
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Avoid: ranch, alfredo, gravy, cheese sauce, mayo blends, soy-based glazes (unless GF labeled).
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Skip cheese, sour cream, creamy ranchs/quesos
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These are the main dairy landmines.
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Request food be cooked in oil not butter, no breading no sauces when in doubt
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Salads & bowls are your best friends
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Check: no croutons, no crispy toppings, no cheese, and a DF dressing (vinaigrette, simple oil & vinegar).
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Use allergen + nutrition tools every time
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McDonald’s, Chick-fil-A, Chipotle, Panera, Taco Bell, etc all have nutrition + allergen calculators on their sites where you can toggle ingredients on/off.
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Assume cross-contact risk
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Every chain flags that fryers, grills, prep areas are shared; nothing is guaranteed celiac-safe unless they explicitly certify it.
If the restaurant has a gluten-free menu, start there, then make it DF.
GF tells you what’s safe grain-wise, then you remove dairy after.
Order flow:
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Pick GF item
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Ask if cheese/cream/butter is included
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Request dairy-free modification
Sides matter more than entrees.
MOST mistakes show up in sides.
Safest sides DF/GF:
• plain baked potato
• steamed veggies (no butter)
• side salad w/ oil + vinegar
• rice or sweet potato
• grilled asparagus or green beans
Avoid: mashed potatoes (usually milk), mac & cheese, pasta, creamed spinach.
When unsure, simplify order — lean protein + veg + a clean carb.
Very hard to go wrong with:
protein + produce + potato/rice
Lean, macro-friendly, allergen-safe.
Be unapologetically direct — modifications are normal.
Your order is not complicated — it’s prepared with awareness.
Good phrasing to use:
“Any dairy on this?”
“Is this breaded or floured before cooking?”
“Can this be grilled plain?”
You’ll get clearer answers asking directly vs guessing.
McDonald’s
Hamburger patty only (no bun, no cheese, no sauce)
Approx macros (1 patty):
100 cal – protein 7g / carb 3g / fat 7g / fiber 0g
Double hamburger patties (no bun, no cheese)
Approx macros:
200 cal – protein ~14g / carb ~6g / fat ~14g / fiber 0g
Side salad (no cheese, no croutons, no dressing)
Approx macros:
20–30 cal – protein 1–2g / carb 4–6g / fat 0–1g / fiber 1–2g
Apple slices (kids bag)
Approx macros:
15 cal – protein 0g / carb 4g / fat 0g / fiber 1g
Chick-fil-A
8-count grilled nuggets (DF + GF)
130 cal – protein 25g / carb 1g / fat 3g / fiber 0g
Market Salad with grilled nuggets (no cheese, DF dressing)
Approx macros (no cheese, light vinaigrette):
450–500 cal – protein 30–35g / carb 45–50g / fat 18–22g / fiber 5–7g
Cobb Salad with grilled nuggets (no cheese, no crispy toppings, DF dressing)
Approx macros:
400–450 cal – protein 30–35g / carb 20–25g / fat 20–25g / fiber 4–6g
Kale Crunch side + 5-count grilled nuggets
5-count grilled nuggets:
80 cal – protein 16g / carb 1g / fat 2g / fiber 0g
Kale Crunch (small):
120 cal – protein 3g / carb 12g / fat 7g / fiber 2–3g
Chipotle
Whole30 Salad Bowl (build: greens, carnitas or chicken, fajita veg, tomato salsa, guac)
Approx macros (1 bowl):
495 kcal – protein 27g / carb 19g / fat 34g / fiber 9g
Wholesome / grain-free lifestyle bowl (Supergreens, chicken, fajita veg, tomato salsa, guac)
Approx macros:
470 cal – protein 35g / carb 20g / fat 25–30g / fiber 20g
DIY DF & GF bowl (with carbs; greens + rice, meat, beans, salsa, guac; no cheese, no sour cream)
Approx macros (typical macro bowl):
700–800 cal – protein 35–45g / carb 60–80g / fat 20–30g / fiber 10–15g
Panera Bread
Fuji Apple Chicken Salad (no gorgonzola, no croutons, no bread side)
Approx macros (full portion, no cheese):
450–480 cal – protein 25–30g / carb 35–40g / fat 20–25g / fiber 4–6g
Green Goddess Cobb Salad with chicken (no cheese, DF dressing or oil + vinegar)
Approx macros (DF & GF version):
400–450 cal – protein 30–35g / carb 10–15g / fat 25–30g / fiber 4–6g
Wendy’s
Plain baked potato (no butter, no cheese, no sour cream)
Approx macros:
270 cal – protein 7g / carb 61g / fat 0g / fiber 5g
Grilled chicken breast (if available) + side salad (no cheese, no croutons, DF dressing)
Approx combined macros:
260–320 cal – protein 30–35g / carb 10–15g / fat 8–10g / fiber 3–5g
Subway
Oven roasted chicken breast chopped salad (no cheese, DF dressing or oil + vinegar)
Approx macros:
170 cal – protein 20–25g / carb 10–15g / fat 3–5g / fiber 4g
Turkey breast chopped salad (no cheese, DF dressing or oil + vinegar)
Approx macros:
150–170 cal – protein ~18–22g / carb 10–15g / fat 3–4g / fiber 3–4g
Protein bowl (meat + veg, no cheese, DF sauce such as oil + vinegar)
Example: oven roasted turkey and ham protein bowl
Approx macros:
200–300 cal – protein 25–35g / carb 10–15g / fat 5–10g / fiber 2–4g
Taco Bell
Cantina Chicken Bowl (modified DF/GF: no cheese, no sour cream, no avocado ranch)
Approx macros:
400 cal – protein ~25g / carb 45g / fat 10–15g / fiber 10g
Power Menu Bowl – Chicken (no cheese, no sour cream, no avocado ranch)
Approx macros:
420–450 cal – protein 25–30g / carb 40–50g / fat 15–18g / fiber 8–10g
Starbucks
Plain cold brew or brewed coffee (black)
Approx macros (grande):
5 cal or less – protein 0g / carb 0–1g / fat 0g / fiber 0g
Grande cold brew with almond milk (no classic syrup)
Approx macros:
15 cal – protein 1g / carb 1g / fat 1g / fiber 0g
Iced Americano with a splash of almond or oat milk
Approx macros (grande):
10–25 cal – protein 0–1g / carb 1–3g / fat 0–1g / fiber 0g
Rolled and steel-cut oatmeal (plain, water base, no toppings)
Approx macros:
160 cal – protein 5g / carb 28g / fat 2.5g / fiber 4g
FIVE GUYS
BURGERS (DF/GF)
Order: lettuce wrap or in a bowl.
Hamburger (2 patties, lettuce wrap)
Calories: 700
Protein: 40g
Carb: 0g
Fat: 55g
Fiber: 1g
Little Hamburger (1 patty, lettuce wrap)
Calories: 280
Protein: 20g
Carb: 0g
Fat: 22g
Fiber: 1g
ADD-ONS / PROTEINS (DF/GF)
Bacon (2 slices)
Calories: 80
Protein: 8g
Carb: 0g
Fat: 6g
Fiber: 0g
Extra Patty
Calories: 220
Protein: 20g
Carb: 0g
Fat: 17g
Fiber: 0g
TOPPINGS (DF/GF unless noted)
Lettuce, tomato, pickles, onions, green peppers, jalapeños, grilled mushrooms, ketchup, mustard, hot sauce, relish
Calories: 5–20 total depending on amount
Protein: 0–1g
Carb: 1–4g
Fat: 0–1g
Fiber: 0–2g
Not DF: mayo
GF but contains dairy: cheese
HOT DOGS (DF/GF)
Order no bun, in a bowl or lettuce.
Hot Dog (no bun)
Calories: 280
Protein: 20g
Carb: 2g
Fat: 21g
Fiber: 0g
Bacon Dog (no bun)
Calories: 360
Protein: 28g
Carb: 2g
Fat: 28g
Fiber: 0g
FRIES (DF/GF)
Cooked in 100% peanut oil in a dedicated fryer.
Little Fry
Calories: 530
Protein: 6g
Carb: 53g
Fat: 23g
Fiber: 3g
Regular Fry
Calories: 950
Protein: 12g
Carb: 131g
Fat: 41g
Fiber: 5g
Large Fry
Calories: 1,314
Protein: 15g
Carb: 178g
Fat: 57g
Fiber: 8g
MAIN PICK DF/GF ORDERS
1. High-Protein DF/GF Bowl
Little hamburger (1 patty) + extra patty + all veggies
Calories: 500
Protein: 40g
Carb: 5g
Fat: 39g
Fiber: 2g
2. DF/GF Bacon Burger Bowl
2 patties + bacon + lettuce + tomato + grilled onions
Calories: 780
Protein: 48g
Carb: 6–8g
Fat: 60g
Fiber: 2–3g
3. DF/GF Lighter Option
Little hamburger + all veggies
Calories: 300
Protein: 20g
Carb: 5g
Fat: 22g
Fiber: 2g
4. Treat-Yourself Balanced Option
Little fry + little hamburger
Calories: 810
Protein: 26g
Carb: 58g
Fat: 45g
Fiber: 4g
JERSEY MIKE’S
GF ROLL VS. BOWL (DF/GF)
Gluten-Free Roll (Udi’s)
Calories: 340
Protein: 8g
Carb: 64g
Fat: 5g
Fiber: 4g
Bowl (no bread, DF/GF)
Subtract 340 calories, 64g carb, 5g fat, 4g fiber from sandwich on GF roll.
PROTEINS (MOST DF + GF)
Turkey
60 cal | 13P | 1 carb | 1F | 0g fiber
Ham
70 cal | 11P | 2 carb | 2F | 0g fiber
Roast Beef
110 cal | 19P | 1 carb | 3F | 0g fiber
Chicken Breast (grilled style)
110 cal | 22P | 1 carb | 2F | 0g fiber
Tuna (DF but not GF due to breadcrumbs — avoid)
Prosciuttini
80 cal | 7P | 1 carb | 6F | 0g fiber
Capicola
90 cal | 8P | 1 carb | 6F | 0g fiber
Salami
100 cal | 6P | 0 carb | 8F | 0g fiber
Pepperoni
80 cal | 5P | 0 carb | 7F | 0g fiber
VEGGIES (ALL DF/GF)
Lettuce, tomato, onions, green peppers, banana peppers, jalapeños, pickles, spinach
Calories: 5–20
Protein: 0–1g
Carb: 1–4g
Fat: 0g
Fiber: 1–3g
SAUCES (DF/GF)
Olive oil, red wine vinegar, mustard, cherry pepper relish
Calories and macros depend on amount; fiber 0g
Avoid: mayo, ranch, chipotle mayo (may contain dairy depending on region)
TOP DF/GF SANDWICHES + MACROS (WITH GF ROLL)
1. Turkey & Veggie (GF + DF)
GF roll + turkey + lettuce/tomato/onion + vinegar/oil
Sandwich on GF roll
Calories: 440
Protein: 21g
Carb: 66g
Fat: 12g
Fiber: 5g
Bowl version (no roll)
Calories: 100
Protein: 13g
Carb: 2g
Fat: 7g
Fiber: 1g
2. Club Sub (DF/GF modified — no cheese, no bacon if DF strict)
GF roll + turkey + ham + veggies
Sandwich on GF roll
Calories: 490
Protein: 31g
Carb: 66g
Fat: 14g
Fiber: 5g
Bowl version (no roll)
Calories: 150
Protein: 23g
Carb: 2g
Fat: 9g
Fiber: 1g
3. Roast Beef DF/GF Sub
GF roll + roast beef + veggies + mustard
Sandwich on GF roll
Calories: 450
Protein: 27g
Carb: 65g
Fat: 10g
Fiber: 4g
Bowl version (no roll)
Calories: 110
Protein: 19g
Carb: 1g
Fat: 5g
Fiber: 1g
4. Chicken DF/GF Sub
GF roll + chicken breast + veggies + oil/vinegar
Sandwich on GF roll
Calories: 460
Protein: 30g
Carb: 66g
Fat: 11g
Fiber: 5g
Bowl version (no roll)
Calories: 120
Protein: 22g
Carb: 1g
Fat: 6g
Fiber: 1g
5. Italian DF/GF (modified — no cheese)
GF roll + salami + pepperoni + capicola + veggies
Sandwich on GF roll
Calories: 580
Protein: 24g
Carb: 64g
Fat: 28g
Fiber: 4g
Bowl version (no roll)
Calories: 240
Protein: 16g
Carb: 0g
Fat: 23g
Fiber: 0g
6. DF/GF “MIKE’S WAY” BOWL
Bowl + turkey + roast beef + onions + tomatoes + jalapeños + red wine vinegar + oil
Calories: 220
Protein: 32g
Carb: 4g
Fat: 8g
Fiber: 2g
BEST HIGH-PROTEIN DF/GF ORDER
Chicken + turkey bowl (no bread) + all veggies + vinegar + mustard
Calories: 210
Protein: 35g
Carb: 3g
Fat: 6g
Fiber: 2g
CAVA
WHAT TO AVOID FOR DF/GF
Pita, pita chips, falafel, tzatziki, Crazy Feta, dairy dressings.
Go bowl-style with greens or greens + grains.
DF/GF PROTEINS AT CAVA
Grilled Chicken
130 calories, 23g protein, 2g carb, 4g fat, 0g fiber
Grilled Steak
200 calories, 23g protein, 4g carb, 10g fat, 0g fiber
Grilled Lamb
220 calories, 21g protein, 1 g carb, 15g fat, 0g fiber
Roasted Vegetables
100 calories, 3g protein, 12g carb, 4g fat, 3g fiber
DF/GF TOPPINGS (VERY LOW CALORIE)
Lettuce, greens, tomatoes, cucumbers, cabbage, olives, onions, pickled onions, corn, herbs
Most toppings: 5–30 calories, 1–5 carb, 0–2g protein, 0–1g fat, 1–4g fiber
DF/GF DRESSINGS & SAUCES
Lemon Herb Tahini (DF/GF)
140 calories, 1Pg protein, 2 carb, 14g fat, 0–1g fiber
Olive oil + lemon
120 calories, 0g protein, 0 g carb, 14g fat, 0g fiber
Red pepper dressing (check location)
90 calories, 0g protein, 3-5g carb, 8-9g fat, 0g fiber
Avoid dairy-based sauces.
DF/GF BASES
Greens only
20 calories, 2g protein, 2g carb, 0g fat, 2g fiber
Greens + half grains
140–170 calories, 3-4g protein, 20–30g carb, 0–3g fat, 3–5g fiber
Full grains (brown or basmati rice)
210–240 calories, 4-5g protein, 40–45 carb, 3–4g fat, 3–4g fiber
DF/GF BOWLS
Steak Mezze Salad (DF/GF modified, no feta, no dairy)
Approx: 495 calories, 33g protein, 22g carb, 33g fat, 5–7g fiber
Chicken & Greens DF/GF Bowl
Greens + chicken + veggies + lemon herb tahini
Approx: 450–500 calories, 35–40g protein, 20–25g carb, 18–22g fat, 4–7g fiber
Greens + Grains Balanced DF/GF Bowl
Half greens, half grains, chicken or steak, veggies, lemon herb tahini
Approx: 600–750 calories, 30–45g protein, 40–55g carb, 20–30g fat, 6–10g fiber
Lean & Clean DF/GF Bowl
Greens + chicken + double veggies + olive oil/lemon
Approx: 400–500 calories, 30–38g protein, 15–25g carb, 15–22g fat, 5–8g fiber
High-Protein DF/GF Bowl (Keely's Favorite)
Greens + chicken + lamb + veggies + lemon juice + olive oil
Approx: 520–580 calories, 40–45g protein, 20–30g carb, 22–28g fat, 5–8g fiber
