What comes to mind when you think about Arby’s? Maybe you think of the giant cowboy hat on its roadside sign or the “we have the meats” slogan on this fast-food chain’s commercials.
If you follow a gluten-free diet, you know how hard it can be to find restaurants that serve items that don’t contain this protein. You may wonder, what’s on Arby’s gluten-free menu?
There are various gluten-free items on the menu at Arby’s. A salad is certainly an option; however, there are workarounds if you’re craving the fast-food chain’s roast beef sandwich. You may need to tweak what you eat a bit to ensure that it’s gluten-free.
What Are The Gluten-Free Options?
Here is a quick glance:
- Fresh roast chicken salad
- Chocolate shake
- Vanilla shake
- Jamocha shake
- Roast beef
- Arby-q
- Country-style ribs
- Roast turkey
- Smoked brisket
- Bacon
- Corned beef
- Sausage patty
- Pit-smoked ham
- Roast chicken
- Cage-free egg patty
- Baked potato (select locations)
Let’s dig a bit deeper into the menu items. A review of Arby’s U.S. Menu Items Without Gluten reveals that there are currently very few standalone gluten-free items on the menu at Arby’s U.S. and Canadian stores.
Arby’s Market Fresh roast chicken salad is one entree that is completely wheat (and thus gluten) free in 2022. There are nine other menu options (in addition to this salad) that you can choose from, as detailed below.
Are Arby’s Meats Gluten-Free?
The good news is that almost all of the animal proteins listed on Arby’s menu are indeed gluten-free by themselves, such as:
- Roast beef
- Arby-q
- Country-style ribs
- Roast turkey
- Smoked brisket
- Bacon
- Corned beef
- Sausage patty
- Pit-smoked ham
- Roast chicken
- Cage-free egg patty
You’ll want to avoid consuming gyro meat if served at the U.S. Arby’s location that you visit. And, if you visit a Canadian Arby’s that serves Montreal smoked meats, then you’ll want to pass on that item too. Both are formulated using gluten-rich wheat.
Does Arby’s Have Gluten-Free Buns?
If a roast chicken salad, the only gluten-free entree on Arby’s menu, isn’t your thing, you might wonder if their savory roast beef or smoked meats are. Yes– with one caveat. You’ll need to order it without the bun. Why?
I’ve taken time to review the ingredients in each menu item as published on Arby’s U.S. and Canadian corporate sites. None of the bread options either market offers are gluten-free. This includes its:
- Flatbread
- Onion bun
- Honey wheat bread
- Split top bun
- Sub roll
- Sesame bun
- Marbled rye bread
- Hearty grain wrap
- Artisan wrap
A review of message boards where Arby’s fans discuss outside gluten-free food options reveals that many consumers opt to bring their own bread when eating at this establishment. This might be an option you want to consider until the fast-food chain adds a gluten-free bread option to its menu.
Are Arby’s Famed Curly Fries Gluten-Free?
No matter whether you visit an Arby’s in the U.S. or Canada, you’ll certainly want to avoid ordering a combo meal with fries if you have a gluten sensitivity.
One seasoning used to prepare the fast-food establishment’s curly and homestyle fries is wheat flour. And, if you think that you avoid any potential gluten exposure by ordering crinkle-cut fries (as offered in the U.S. market), you probably can’t.
Arby’s corporate office warns that many franchisees prepare wheat-rich menu items, like mozzarella sticks, fried fish, and crispy chicken, using the same oil as the fries. They also note that most franchisees prepare foods using the same equipment, leaving customers vulnerable to potential cross-contamination.
Does Arby’s Have Gluten-Free Desserts?
If you’re all about satisfying your sweet tooth and are wondering if Arby’s offers any gluten-free options to help you do that, then you’ll be delighted to know that they do.
All of Arby’s shakes are listed as being gluten-free, including its mainstay flavors:
- Chocolate
- Vanilla
- Jamocha
There’s a limited-time caramel cinnamon shake currently being offered in the U.S. market. There’s a mint chocolate one with Andes Mint pieces available in the Canada. These are also gluten-free.
You’ll want to steer clear of the other dessert options on the menu, including cookies and turnovers. These contain wheat.
Get a closer look at the Jamocha shake below.
What Sauces Are Gluten-Free?
Arby’s corporate allergen reports suggest that the following sauces should be safe for you to consume if you’re gluten intolerant:
- Cheese
- Arby’s
- Horsey
- Tangy barbeque
- Buffalo
- Honey Mustard
- Ranch
- Ketchup
- Branco berry
- Marinara
Arby’s spicy Korean barbeque is one of the few sauces specifically singled out as not ideal for those with gluten intolerances to consume. It contains wheat.
Which Salad Dressings Are Gluten-Free?
Whether you’re looking to add some dimension to the flavor to your salad or to add a kick to your choice of meat, you’ll be delighted to learn that the following salad dressings are also gluten-free at Arby’s:
- Balsamic vinaigrette
- Light Italian
- Dijon honey mustard
- Buttermilk ranch
Gluten-Free Sides And Add-Ons
According to the company’s allergen listing, cheese options, including Swiss, American, and Cheddar, are all gluten-free. So too are any vegetable garnishes, such as tomatoes, onions, and lettuce, and sauerkraut typically placed atop sandwiches. Apple sauce is too.
Also, one great offering on many Canadian Arby’s menus is a baked potato. It, along with butter and sour cream, is gluten-free.
Don’t Forget The Drinks: Are They Gluten-Free?
Most if not all of Arby’s beverages are wheat-free and thus safe for those with gluten intolerances to consume. This includes
- Apple juice
- Carbonated beverages (soda)
- Orange Juice
- Tea
- Milk
Does Arby’s Label There Gluten-Free Options?
Arby’s provides easily accessible and detailed information about its different menu items on its U.S. website. For example, it has an Arby’s Menu Items and Ingredients report in which it lists virtually every item on its menu (even down to the drinks) along with its ingredients.
There’s also an Arby’s Nutrition & Allergen Information (U.S.) document that details the macronutrients (carbohydrates, protein, and fat) and other nutritional facts for each menu item (including limited-time offerings).
That same multi-page report also lists whether certain menu items contain one of eight federally-regulated allergens, including:
- Peanuts
- Shellfish
- Soybeans
- Eggs
- Tree Nuts
- Milk
- Fish
- Wheat (gluten is the protein found in this food product)
Arby’s also has an Allergen Information report on their website. The single-page document lists allergens found in select menu items or ingredients.
Does Arby’s List Allergens?
They do. There is a multi-page Arby’s Nutrition & Allergen Information (CAN) document that details each menu item and one of seven allergens that they may contain, including:
- Wheat
- Soya
- Egg
- Milk
- Mustard
- Fish (pollack or anchovies)
- Sulfites
This report also lists ingredients its Canadian stores use in preparing its menu items and the macros for each of them.
Points To Remember When Looking For Gluten-Free Fast-Food Options
Most of Arby’s nutritional or allergen reports include disclaimers warning customers that its suppliers often change. They emphasize that it’s critical that its guests with special dietary restrictions review their website for the latest allergen information before eating at one of their restaurants.
It’s also important to look at the list of all allergens more closely if you have more than one dietary restrictions that you’re trying to adhere to. There’s a possibility that wheat-free products may contain other allergens that may cause unintended adverse reactions.
Wrapping Things Up
While the stand-alone gluten-free entrees are limited, there are ways to build a complete meal with Arby’s gluten-free menu options. These include bringing your own gluten-free bun to build a sandwich, eating the meat bunless with a baked potato, or grabbing a roasted chicken salad. Let your creative juices flow.
For more gluten-free menus on the go check out Gone Gluten.
