KFC Gluten-Free Options

KFC, also known as Kentucky Fried Chicken, is a popular fast food chain that offers a variety of fried chicken options. However, for individuals who are gluten-intolerant or have celiac disease, finding options at KFC can be challenging as most of their menu items contain gluten. In this article, we will go through KFC gluten-free options and give you some tips on how to order them.

What is Gluten?

Gluten is a protein found in grains such as wheat, barley, and rye. It is what gives bread and other baked goods their elasticity and chewiness. Some people have a condition called celiac disease, in which their immune system reacts abnormally to gluten and can cause damage to the small intestine. For these individuals, it is important to follow a gluten-free diet in order to manage their condition and prevent further harm to their health.

Other people may have non-celiac gluten sensitivity, which means they experience symptoms similar to those of celiac disease after consuming gluten, but they do not have the same immune reaction and intestinal damage as those with celiac disease. Some people may also choose to follow a gluten-free diet for other reasons, such as personal preference or to improve certain digestive symptoms.

It is important to note that gluten is not inherently harmful to most people and can be a healthy part of a balanced diet. If you are concerned about your sensitivity to gluten or think you may have celiac disease, it is important to speak with a healthcare professional for proper diagnosis and guidance on dietary choices.

How To Order Gluten-Free at KFC

If you follow a gluten-free diet, eating out can sometimes be a challenge. However, it is possible to safely enjoy gluten-free options at KFC. Here are some tips to help you navigate the menu and order gluten-free options at KFC:

Check the allergen information: KFC has an allergen guide on their website that lists all the ingredients in their menu items, including those that contain gluten. You can check this guide to see which menu items are suitable for a gluten-free diet.
Ask about cross-contamination: Even if a menu item does not contain gluten, it can still be contaminated with gluten if it comes into contact with other ingredients that contain gluten. Be sure to ask about cross-contamination when ordering, and consider choosing items that are prepared separately to reduce the risk of contamination.
Consider your sides: Many of KFC’s side dishes, such as mashed potatoes and coleslaw, are naturally gluten-free. You can choose these sides as a safe and tasty accompaniment to your meal.
Choose grilled chicken: KFC’s Original Recipe and Extra Crispy chicken are not gluten-free because they are coated in a mixture that contains wheat flour. However, grilled chicken is gluten-free and can be a good choice for those following a gluten-free diet. (Always check your local KFC location if its available)
Be cautious with sauces and dressings: Some of KFC’s sauces and dressings contain gluten, so it’s important to check the allergen information before choosing these items. You can ask for sauces and dressings on the side so that you can control how much you use and avoid any accidental gluten exposure.

By following these tips, you can safely enjoy gluten-free options at KFC and still have a delicious meal. Remember to always communicate your dietary needs to the staff and double-check the allergen information to ensure that your meal is safe for you to eat.

KFC Gluten-Free Menu Options

KFC does offer some gluten-free options for customers with dietary restrictions. They may not have as many gluten-free options as some other fast food chains, there are still options available for those looking to enjoy a meal at KFC while following a gluten-free diet.

Here is a list of gluten-free items at KFC:

House Salad
Green Beans
Caesar Side Salad
Sweet Kernel Corn
Coleslaw
Mashed Potatoes
Musselman’s Applesauce
BBQ Baked Beans

However, it’s important to note that even though these KFC gluten-free options are safe to order, they are prepared in the same kitchen as other menu items that contain gluten and may be at risk for cross-contamination. It’s always a good idea for individuals with dietary restrictions to communicate their needs to the staff at KFC and to double-check that their order is prepared in a way that meets their dietary needs.

House Salad

Nutrition Info: 5 calories, 0g fat, and 3g total carbs

The house salad at KFC is a simple and refreshing option that can be a good choice for those following a gluten-free diet. The salad includes a bed of lettuce and a variety of toppings, including diced tomatoes, shredded cheese, and croutons. Omit the croutons off of the salad. You can add extra toppings such as grilled chicken, eggs, or bacon if available in your location.

Green Beans

Nutrition Info: (306 grams serving) 80 calories, 0g fat, and 15g total carbs

Green beans are a side dish option at KFC that is generally considered to be gluten-free. The green beans are simply steamed and seasoned with a blend of spices and do not contain any ingredients that contain gluten.

Caesar Side Salad (Without Dressings and Croutons)

Nutrition Info: 40 calories, 2g fat, and 2g total carbs

The Caesar side salad at KFC is a simple salad that includes a bed of lettuce, shredded Parmesan cheese, and Caesar dressing. This salad is generally considered to be gluten-free, as the ingredients used do not contain gluten.

Sweet Kernel Corn

Nutrition Info: 70 calories, 1g fat, and 16g total carbs

Sweet kernel corn is a side dish option at KFC that is generally considered to be gluten-free. The sweet kernel corn is simply cooked corn that has been seasoned with a blend of spices and butter.

Coleslaw

Nutrition Info: (113 grams per serving) 170 calories, 12g fat, and 14g of total carbs.

The coleslaw at KFC is made with a mixture of shredded cabbage and carrots, and is dressed with a mayonnaise-based sauce. These ingredients do not contain gluten.

Mashed Potatoes (Without Gravy)

Nutrition Info: (102 grams serving) 90 calories, 3g fat, and 15g of total carbs.

Mashed potatoes are a side dish option at KFC and is gluten-free except for the gravy so make sure to order without it. The mashed potatoes at KFC are made with boiled potatoes that are mashed and seasoned with a blend of spices.

Musselman’s Applesauce

Nutrition Info: (90 grams serving) 90 calories, 0g fat, and 23g of total carbs.

Musselman’s applesauce is a gluten-free side dish option at KFC. It is made with hand-picked fresh American grown apples and does not contain any ingredients that contain gluten.

BBQ baked beans

Nutrition Info: (138 grams serving) 240 calories, 1.5g fat, and 43g of total carbs.

The BBQ baked beans at KFC are a side dish option that is made with a mixture of beans, onions, and a sweet and tangy BBQ sauce. The specific ingredients in the BBQ baked beans at KFC may vary by location, but generally, the beans are made with the navy beans, brown sugar, water, ketchup, sugar, onion, apple cider vinegar, mustard, worcestershire sauce, and salt.

Gluten Free Drinks

KFC offers a variety of drinks that are generally considered to be gluten-free, including:

Coca-Cola
Diet Coke
Sprite
Dr. Pepper
Fanta Orange
Minute Maid Lemonade
Dasani Water
Sweet Tea
Unsweetened Iced Tea

KFC Gluten-Free Options FAQs

Does KFC have any gluten-free options?

Yes, KFC does offer some gluten-free options for customers with dietary restrictions. These options include salads and side dishes. It’s important to note that while these options are gluten-free, they are prepared in the same kitchen as items that contain gluten and may be at risk for cross-contamination.

Are KFC’s fried chicken options gluten-free?

No, KFC’s fried chicken options are not gluten-free. The chicken is coated in a mixture that contains wheat flour and other ingredients that contain gluten.

Can I get a gluten-free version of KFC’s famous chicken sandwich?

Unfortunately, KFC does not currently offer a gluten-free version of their famous chicken sandwich. The sandwich is made with a bun that contains gluten, as well as a breaded chicken patty that is coated in a mixture that contains wheat flour and other ingredients that contain gluten.

Are KFC’s side dishes gluten-free?

Some of KFC’s side dishes may be suitable for those following a gluten-free diet, including coleslaw, mashed potatoes, and corn on the cob. However, it’s important to note that while these side dishes themselves do not contain gluten, they are prepared in the same kitchen as other menu items that contain gluten and may be at risk for cross-contamination. If you have a severe allergy or intolerance to gluten, it’s always a good idea to communicate your dietary needs to the staff at KFC and to double check that your order is prepared in a way that meets your needs.

Can I request a gluten-free version of any of KFC’s menu items?

While KFC does not offer many menu items that are specifically formulated to be gluten-free, you can request that certain menu items be prepared in a way that meets your dietary needs. For example, you can request that your salad be made without croutons, or that your grilled chicken be served without any sauces or seasonings that contain gluten. It’s always a good idea to communicate your dietary needs to the staff at KFC and to double check that your order is prepared in a way that meets your needs.

Final Thoughts

In conclusion, while KFC gluten-free options might be limited as that of some other fast food chains, but there are still options available for those looking to enjoy a meal at KFC while following a gluten-free diet. It’s always a good idea for individuals with dietary restrictions to communicate their needs to the staff at KFC and to double check that their order is prepared in a way that meets their dietary needs.

Due to health implications, more and more people are turning to a healthier lifestyle. Nowadays, with the growing demand for healthier lifestyles, fast-food chains are adopting and creating new products to cater to this trend. If you’re also on a keto, vegan, or gluten free diet, we also provide more dietary guides on the different fast food chains in the United States. You can check them out on our homepage. I hope you find this article helpful. Thanks for reading!