The Art of Ordering Gluten Free

The Art of Ordering Gluten Free

Let’s talk about how to order and stay gluten free when you go out to eat.

I’m on the go a lot {I mean, I have a one year old}, I go out to eat with my husband and with our friends, and I have one very strict rule… I do not eat gluten.  But I actually find it very easy to remain gluten free while I go out to eat.


When I first started eating gluten free I didn’t really understand a lot of where gluten is HIDING…because when you’re reading labels, it’s not just labeled gluten...that stuff is HIDING.


I only eat out at a restaurant once a week. There are a few restaurants where I live in Dallas area that I know and trust.  Their ingredients are legit, they take great care to make sure that their food is the highest quality, gluten free, soy free, etc.  But when I’m on the go, or out-and-about, it’s nice to know there are places that offer gluten free options readily available. Places like Panera and Chipotle. They both have good ingredients especially for fast food, and they do an awesome job at letting people know what is IN their stuff!


Now, having said that, here are some tips…

View an entire menu as a la carte. So let’s say a restaurant has fajitas with flour tortillas, but you see somewhere on the menu that they have something else served on a corn tortilla. Well just ask nicely if you could have your fajitas with corn tortillas! Of course they’re gonna say yes!  Maybe the entree you thought about ordering comes on a bun but you notice that in this other section they have sweet potato fries… so you get the sweet potato fries. Everything you can mix and match!

Ask right away. “Hey, by the way, do you know off hand “if any of these entrees are gluten free?” Just ask. You don’t have to say, “Hi, I eat gluten free” and be all weird about it.  Just say, “Hey, by the way, do you happen to know off hand if any of these entrees are gluten free?”  Maybe they do, maybe they don’t.  But asking right away is crucial.  Whenever I walk into a restaurant, my very first question when I walk in is this, “Hi, do you guys happen to have a gluten free menu?” No? Okay, no big deal… but I always ask.

Before you go, research online.  You have to know that you can look ahead of time, you’ve got good old Google!  So freaking easy.

You want to avoid things that say fried or crispy. Ya know, things like wontons, fried chicken, etc. That can be true of a sushi roll. If you are ordering a sushi roll but it says it has tempura or crispy in there, you can say, “Can you make it without that, please?”

Ask them to cook it “dry”. Dry means have them cook your meal without added seasoning. And here’s why…most restaurant seasonings have gluten hidden in them. For example...not too long ago I was at an event and they were having roast beef, chicken, green beans, and potatoes. So, I go up to the people and I’m like, “Hi, did you guys make the food?” And they’re like, “No, we had it brought in.” And I’m like, “Okay, cool.” Then I said, “I have some dietary questions. “I’m just curious, do you know what the ingredients were in the food?” And they’re like, “I know you’re good to go unless you’re gluten free”.  Then they proceeded to tell me that the seasoning used on ALL of the food had gluten in it.  So I said, “Perfect, thank you so much.”   The SEASONINGS, you guys, it’s hiding in the seasonings! It’s hiding in the soy sauce. It’s hiding in the seasonings. So, I always ask them to cook it dry.

Ask for dressing on the side. Or, if they have it, I’ll just take a little dish of olive oil and balsamic vinegar for my dressing. Because a lot of times gluten can be hiding in dressings too!


Where I think people really go wrong when they go out to eat is that they treat it like it’s their last meal that they’re ever gonna eat, like they can’t even imagine not having the crispiness or the bread, lol!   They can’t even imagine not having the bun on their burger because in their heads, it will be last burger they ever eat.  Try not to have a negative mentality about going out to eat, instead of using it as an opportunity to get super creative! 

Kimberlee M Follow

I live in Coppell, TX, which is a suburb right outside of Dallas. I’ve been married to my husband for almost 9 years but he was my high school sweetheart. We have a 1 year old daughter, Mckayla Ryan, and she’s a sassy little firecracker! I was always scared to be a mom, but now I couldn't imagine life without her and I look forward to giving her a sibling one day. I'm a true foodie at heart but I started taking my health seriously and finding new solutions without restriction after battling hypothyroidism for almost 8 years. I thought the life I was living was my "normal." I decided to fight back and come out on top...and I did just that! I have been completely med free for 3 years now and live an energy filled life to finally feel like myself again. It is my life mission to help other women and mommas do the same! My other life passions are all things music, equestrian horse riding, and spending time with family.

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