People with gluten sensitivity have a hard time eating out. There is always the danger of cross contamination when eating at a restaurant, if you are willing to take that chance, there are many options available. Many restaurants now post an allergen menu on their websites, and increasingly, restaurants are developing gluten free menus. Remember to talk to your server and let them know you are on a gluten free diet, and never assume, even steak can contain gluten if it’s been marinated in something like soy sauce. I have picked a few major chain restaurants and given you three dinner choices at each restaurant.
Chili’s has many options for gluten free, in addition to those I’ve given. You can check their allergen menu at
chilis.com for more options.
3 gluten free dinners from Chili’s:
1. Appetizer: Loaded Baked Potato Soup
Main Course: Gilled Salmon w/Garlic & Herbs (rice & seasonal veggies fine)
2. Appetizer: Dinner Salad, skip the croutons or tortilla strips, dressing either No Fat Honey Mustard or Low Fat Ranch
Main Course: Memphis Dry Rub Original Ribs, sides: corn on the cob and loaded mashed potatoes
3. Appetizer: Dinner Salad, skip the croutons or tortilla strips, dressing either Citrus Balsamic Vinaigrette or Honey Lime
Main Course: Monterey Chicken with Veggies & Mashed Potatoes, skip the gravy
Outback has a dedicated gluten free menu on site, ask your host/hostess when you are seated for the menu. Here are three of my picks.
3 gluten free dinners from Outback:
NOTE: For a salad, request that it be mixed in separate bowl, skip croutons, etc. Any dressing safe except Mustard Vinaigrette and Blue Cheese.
1. Appetizer: Grilled Shrimp on the Barbie
Main Course: Alice Springs Chicken, skip the fries, get baked potato instead
Dessert: Chocolate Thunder from Down Under
2. Appetizer: Seared Ahi Tuna
Salad: Dinner Salad
Main Course: Norwegian Salmon, skip the seasoning on the veggies, or order baked potato instead
Dessert: Chocolate Thunder from Down Under
3. Main Course: Rib eye with house side salad, dressed baked potato and seasonal veggies
Dessert: Chocolate Thunder from Down Under
P.F. Chang’s has a wide variety available gluten free. Check their allergen info on their website here .
3 gluten free dinners from P.F. Chang’s
1. Appetizer: Chicken Lettuce Wraps, let server know need gluten free sauce
Main Course: Chang’s Spicy Chicken
Dessert: Flourless Chocolate Dome
2. Appetizer: Egg Drop Soup
Main Course: Mongolian Beef with Garlic Snap Peas
Dessert: Flourless Chocolate Dome
3. Appetizer: Egg Drop Soup
Main Course: Cantonese Shrimp or Scallops
Dessert: Flourless Chocolate Dome
On The Border also has a gluten free menu online, you can find it here . This is one of those Mexican restaurants where you cannot have the chips.
3 gluten free dinners from On the Border
NOTE: Skip their chips, contain gluten
1. Appetizer/Salad: Dinner Salad with no tortilla strips, dressing either Chipotle Honey Mustard or Ranch
Main Course: Tomatillo Chicken with House Vegetables and Mexican Rice
2. Appetizer/Salad: Dinner Salad, with no tortilla strips, dressing either Fat Free Mango Citrus Vinaigrette or Smoked Jalapeño Vinaigrette
Main Course: Mesquite Grilled Steak Fajitas with corn tortillas
3. Appetizer/Salad: Dinner Salad with any of the above dressings
Main Course: Grilled Mahi Mahi Tacos
Applebee’s also has a gluten free menu online, you can find it here . There is not a wide variety of main courses, but plenty of sides to mix it up a bit.
3 gluten free dinners from Applebee’s:
Chips & Salsa are gluten free
1. Appetizer: Potato Skins
Main Course: Spicy Pineapple Glazed Shrimp & Spinach
Dessert: Hot Fudge Sundae Shooter
2. Appetizer: Queso Blanco Dip
Main Course: Chipotle Lime Chicken
Dessert: Hot Fudge Sundae Shooter
3. Appetizer: Potato Twisters
Main Course: Rib Eye Steak with Baked Potato, regular or loaded, and seasonal vegetables
Dessert: Hot Fudge Sundae Shooter
The Cheesecake Factory does not offer many items that are gluten free, they are known for pasta. Yet, if you find yourself at this restaurant, you can find a few gluten free items, there are one or two more I haven’t listed, you can find them all here .
3 gluten free dinners from The Cheesecake Factory
1. Appetizer/Salad: Greek Salad
Main Course: Lemon Herb Roasted Chicken with sautéed spinach and mashed potatoes
Dessert: Hot Fudge Sundae with either vanilla, chocolate, or coffee ice cream
2. Appetizer/Salad: Fresh Vegetable Salad with citrus honey or low cal mustard vinagrette dressing
Main Course: Fresh Grilled Salmon with Potato and fresh asparagus
Dessert: Bowl of ice cream
3. Appetizer/Salad: Arugula Salad with Thousand Island dressing
Main Course: Fresh Grilled Mahi Mahi with green beans and corn succotash
Dessert: Bowl of ice cream
RESOURCES: Chilis.com, Outback.com, PFChangs.com, ontheborder.com, applebees.com, cheesecakefactory.com
