Understanding Arby's Gluten-Free Options
For those on a gluten-free diet, finding safe options at a fast-food restaurant like Arby's can be a challenge. While Arby's specializes in sandwiches, there are several menu items that do not contain gluten ingredients. However, it is crucial to understand that all items are prepared in a shared kitchen, which means cross-contamination is a significant possibility. This is especially important for individuals with celiac disease or severe gluten sensitivities.
Meats and Protein Options
Arby's is known for its slow-roasted meats, and several of these are naturally gluten-free. The key is to order them without the standard bun. These items are excellent protein sources for a customizable, low-gluten meal.
- Roast Beef: The classic roast beef is gluten-free by ingredients. Order it alone or as a lettuce wrap if available. Note that any sauced versions on the menu should be handled with caution regarding potential cross-contamination.
- Corned Beef and Smoked Brisket: Both of these sandwich fillings are listed as containing no gluten ingredients. Like the roast beef, these should be ordered without the bread.
- Roast Turkey: The roast turkey is another solid, gluten-free protein choice.
- Bacon and Sausage Patty: Both the bacon and the sausage patty (for breakfast items) are listed as gluten-free.
Sides, Snacks, and Shakes
When it comes to sides, the options are more limited due to shared fryers. While some items don't contain gluten ingredients, the risk of cross-contamination is high for fried products.
- Crinkle Fries: By ingredients, Arby's crinkle fries are gluten-free. However, they are cooked in a shared fryer, making them unsafe for those with celiac disease.
- Curly Fries: It's important to note that Arby's famous curly fries do contain gluten and should be avoided.
- Tree Top Applesauce: This is a safe and reliable side option without any gluten ingredients.
- Milkshakes: Arby's offers several milkshakes that are gluten-free, including the vanilla, chocolate, and Jamocha flavors.
Condiments and Dressings
Many of Arby's sauces and condiments are free of gluten ingredients and can be used to enhance your modified meal. These include:
- Arby's Sauce®
- Horsey Sauce®
- Ketchup
- Mayonnaise
- Various Dipping Sauces (e.g., Bronco Berry®, Honey Mustard, Ranch)
How to Safely Order a Gluten-Free Meal at Arby's
For those with gluten sensitivity or celiac disease, proactive communication is essential for a safe dining experience. Here are steps to follow:
- Consult the Official Guide: Always review the most current Arby's allergen guide available on their website before ordering. This ensures you have the latest information on ingredients.
- Order Without the Bun: Explicitly request for your meat to be served without a bun. Asking for a bowl or a lettuce wrap is the best way to avoid accidental contact with bread.
- Specify Celiac/Allergy: Clearly inform the staff that you have a gluten allergy. While it may not prevent all cross-contamination, it can prompt them to change gloves or use clean utensils.
- Avoid Shared Fryers: If you have celiac disease, avoid the crinkle fries entirely due to the high risk of cross-contamination from the shared fryer. Stick to safer sides like applesauce.
- Choose Simple Sauces: While most sauces are ingredient-safe, ask for them in separate packets to minimize contact with other potentially contaminated items.
Gluten-Free at Arby's: A Menu Comparison
| Item | Gluten-Free Status (Ingredients Only) | Cross-Contamination Risk | Notes |
|---|---|---|---|
| Roast Beef Sandwich | No | High (Bun) | Standard sandwich contains a wheat bun and is not gluten-free. |
| Plain Roast Beef | Yes | Low-Moderate | Safe without the bun, but potential risk from handling on shared surfaces. |
| Curly Fries | No | N/A | Contain gluten ingredients and should be avoided. |
| Crinkle Fries | Yes | High (Celiac) | Fried in shared oil with gluten-containing items. |
| Reuben Sandwich | No | High (Bread) | Contains rye bread and should be avoided. |
| Vanilla/Chocolate Shake | Yes | Low | Generally considered a safe option, but check local procedures. |
| Applesauce | Yes | Very Low | Packaged item with minimal risk of cross-contamination. |
Conclusion
While Arby's might seem challenging for a gluten-free diner, careful navigation can lead to a satisfying meal. Options like plain roast beef and turkey, served without a bun, offer a solid foundation. Side choices are limited, with applesauce being the safest bet for those with severe sensitivities due to the cross-contamination risk from the shared fryer for crinkle fries. Always communicate your dietary needs clearly to the staff and consult the official Arby's allergen guide for the most accurate information. For the latest, most detailed allergen data, consider visiting the official Arby's Nutrition and Allergen Guides.
