How to Place a Gluten Free Order

There is an art form to ordering gluten free food in restaurants. I was diagnosed gluten intolerant in 2004 and back then there were no such things as gluten free menus. 

Servers would asked, what is gluten? Sadly you can still run into a learning curve with uneducated servers. 

Beware! Many gluten free menus have a disclaimer. They don't guarantee the meals are actually gluten free!

The shocking truth is many restaurants are not equipped to have a designated gluten free area in their kitchen. If you order from the gluten free menu, many times you will find a disclaimer about possible cross contamination with food items that contain gluten. The only defense you have is to ask questions and know how to order correctly to save yourself from any issues.

Hidden Gluten

You have to make sure there is no hidden gluten in your food. Many restaurants fry everything in the same shared oil. You don't want the remnants of some wheat batter dipped whatever on your fries. Always ask the server if there is a separate oil for french fries? 

Beware and avoid all sauces unless the restaurant specifically states it is gluten free. Restaurants have a tendency to add flour to thicken sauces, soups and salad dressings. Ask for sauce on the side or none at all!

Don't assume a burger is safe. Many restaurants add bread crumbs, crackers or bread to the ground meat. Even a simple grilled piece of meat could be dangerous if it's been marinated in soy sauce. Make sure the server verifies with the kitchen that your entree is gluten free. 

Be assertive, but be polite

Ordering routing…  and yes it is a routine. Greet the server with a smile and say, "I am gluten intolerant. If any wheat gets in my food you'll have to call 911." They usually smirk or laugh but it does break the ice. 

More important it will get them to pay closer attention to your order. Tell them what you like to it eat and ask what could be altered for your dietary needs. They tend to take a vested interest in your needs and make sure the order is placed with very detailed notes. Make sure you have them read back your order and request the manager if your server seems a bit tricky. 

Restaurants that provide gluten free menu options tend to be the most accommodating but you may be pleasantly surprised from time to time. When I was visiting Dallas, I dined at The French Room and had a wonderful experience. The chef was most gracious. He came out to speak with me and expressed he would prepare anything that I liked on the menu gluten free. I ordered gluten free crab cakes and it was delicious.

Check online or call ahead to avoid disappointment

Don't assume fine dining restaurant will always be accommodating. I went into Beverly Hills to dine at Crustacean Restaurant. The waiter was very forth coming. He said, "Everything is marinated in soy sauce here and this is probably the worst place for a gluten intolerant person to try to eat." I left the restaurant hungry, mad and in search of a new place. Now I check menus online, call and talk to the manager for clarity. 

Always double check order

Mistakes do happen. It's safer to make sure everything is the way you ordered before you start to eat. I always ask whoever brings the plate over if it's gluten free. I have stopped some mix-up catastrophes that way. 


You'll find ordering will get easier over time. Try making every dining experience an opportunity to be creative. Bon Appetit!