Is there anything gluten and dairy free at Starbucks?

January 3, 2026 •

3 min read

According to a 2024 study, nearly 60% of people with dietary restrictions find eating out challenging, with major chains like Starbucks presenting a unique puzzle. For those navigating complex dietary needs, particularly the question of whether anything is truly gluten and dairy free at Starbucks, finding reliable options requires careful planning and communication.

Quick Summary

Starbucks offers many customizable drink options that can be made gluten-free and dairy-free by using alternative milks and avoiding specific sauces. Food choices are more limited and carry a high risk of cross-contamination, making sealed, pre-packaged snacks the safest option.

Key Points

Customize Drinks: Most espresso and tea drinks can be made gluten-free and dairy-free by selecting a non-dairy milk and avoiding risky toppings and sauces.
Pre-packaged is Safest: For food, prioritize sealed, pre-packaged items like the Marshmallow Dream Bar or certified snack bags to avoid cross-contamination risk.
Communicate with Baristas: Always inform your barista of your allergy to ensure they use clean equipment and exercise caution during preparation.
Check Labels: Don't rely on assumptions. Always check the ingredients list on packaged items for allergen statements.
Understand Cross-Contamination: Be aware that anything prepared in-store carries a risk of cross-contamination, especially for severe allergies like celiac disease.
Avoid Certain Sauces: Be cautious with seasonal or dessert sauces and toppings, as many contain dairy or gluten ingredients. Standard syrups are usually safe.
Oatmeal Requires Care: Plain oatmeal prepared with water is dairy-free, but cross-contamination with gluten is possible due to shared kitchen environments.

Navigating the Starbucks Menu with Dietary Restrictions

For many, a trip to Starbucks is a daily ritual. However, for individuals avoiding both gluten and dairy, this familiar coffee shop can seem like a minefield. While Starbucks does not operate with dedicated allergen-free equipment, it is possible to find safe and satisfying choices by understanding the menu and ordering strategically.

Gluten-Free and Dairy-Free Drink Options

This is where Starbucks offers the most flexibility. The coffee and tea bases are naturally gluten and dairy-free, but customization is key. Since November 2024, the surcharge for non-dairy milks has been dropped at corporate-owned stores, making customization more accessible.

Safe and Customizable Drink Bases

Brewed Coffee and Espresso: Plain brewed coffee, cold brew, and espresso shots are all safe. A Caffè Americano is simply espresso and hot water.
Teas: Plain hot or iced teas, such as Emperor's Clouds & Mist® or black tea, are a great base. Just be aware of potential cross-contamination from tea bag tongs.
Refreshers: The Mango Dragonfruit, Strawberry Açaí, and Pink Drink bases are all naturally free of gluten and dairy. The Pink Drink uses coconut milk, making it a ready-made option.

How to Customize Your Drink

Choose a Non-Dairy Milk: Select oat, almond, coconut, or soy milk. The oat milk used is certified gluten-free.
Add Safe Syrups: Standard syrups like Vanilla, Caramel, Hazelnut, and Mocha are typically dairy-free. Avoid sauces and toppings that contain dairy, such as caramel drizzle, caramel brulée sauce, and whipped cream.
Specify Preparation: Always inform your barista that you have an allergy. You can ask them to use a clean blender for Frappuccinos or a freshly washed steam wand for lattes to minimize the risk of cross-contamination.

Gluten-Free and Dairy-Free Food Options

Finding safe food options is more challenging due to Starbucks' shared kitchen and display cases. Most of the prepared foods contain allergens. Your safest choices are pre-packaged items with clear allergen labeling.

Pre-packaged Safe Snacks

Marshmallow Dream Bar: A long-standing gluten-free item, though check the label to ensure it’s also dairy-free.
Chips and Fruit: Look for sealed bags of potato chips (like Siete or Hippeas) or fresh fruit cups.
Nut Butter Cups and Bars: Justin's Peanut Butter Cups and certain Kind bars often meet both criteria. Always read the label.

High Cross-Contamination Risk Foods

Oatmeal: While prepared with water, it is prepared in a shared space. Celiacs should exercise caution.
Protein Boxes: The Chickpea Bites & Avocado Protein Box is dairy-free and gluten-free by ingredients, but always be aware of cross-contamination risks.
Egg Bites: The egg bites do not contain gluten ingredients, but they are made with cottage cheese, so they are not dairy-free.

Comparison of Gluten-Free and Dairy-Free Menu Items


Item	Naturally Safe (GF & DF)?	Customization Needed	Cross-Contamination Risk
Brewed Coffee	Yes	No	Low
Americano	Yes	No	Low
Iced Tea	Yes	No (Plain)	Low (Tongs)
Pink Drink	Yes	No	Low
Custom Latte	No	Yes (Non-dairy milk, safe syrup)	Medium (Shared equipment)
Custom Frappuccino	No	Yes (Non-dairy milk, no whip)	High (Shared blenders)
Marshmallow Dream Bar	Yes	No	Very Low (Sealed)
Plain Oatmeal	No	Yes (Water only)	Medium (Shared kitchen)

Conclusion

While the question "Is there anything gluten and dairy free at Starbucks?" might seem daunting, the answer is a cautious yes. Many delicious and safe options exist, especially in the drink category, provided you are willing to customize and communicate your needs to the barista. For food, the safest choices are the clearly labeled, pre-packaged snacks. For individuals with severe allergies, cross-contamination is a persistent risk with anything prepared in-store, so awareness and vigilance are essential. A safe and enjoyable trip to Starbucks is absolutely possible with a little extra preparation and careful ordering.

Resources and Further Information

For the most current allergen information, you can reference Starbucks' official allergen information or other reputable sources that track menu updates, such as Go Dairy Free: https://godairyfree.org/dining-out/dairy-free-starbucks.

Note: Starbucks’ official allergen statement from 2018 is still relevant: they cannot guarantee that any of their hand-crafted beverages or unpackaged food items are free from allergens due to shared equipment.

Frequently Asked Questions

Starbucks' Sous Vide Egg Bites are made without gluten ingredients but contain dairy (cottage cheese). Therefore, they are not dairy-free, making them unsuitable for those avoiding both.

Starbucks uses Oatly oat milk, which is certified gluten-free. This makes it a suitable non-dairy option for those with gluten sensitivities or celiac disease, although cross-contamination in the kitchen remains a risk.

Yes, but with modifications. Order a Crème-based Frappuccino, specify a non-dairy milk (like oat or coconut), and ensure no whipped cream, drizzles, or cookie toppings are added. Request a clean blender for preparation to minimize cross-contamination risk.

No, the standard Pumpkin Spice Latte sauce contains dairy. To get a dairy-free version, you must order a custom drink with a different, non-dairy syrup and a non-dairy milk alternative.

Starbucks does not offer any breakfast sandwiches that are both gluten-free and dairy-free. They previously offered a gluten-free sandwich but discontinued it.

For those with celiac disease or severe sensitivities, the safest food options are the individually packaged and sealed snacks, such as Hippeas, Kind bars, or Justin's nut butter cups, which typically have certified gluten-free labels.

Yes, Starbucks Refreshers, including the Strawberry Açaí, Mango Dragonfruit, and Pink Drink, are naturally gluten and dairy-free and are generally safe options.