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KFC Gluten Free – Everything You Need To Know

Explore the options for KFC gluten free meals in the UK, where you can find tasty choices without the worry of being glutened.

Welcome to Great Without Gluten! I’m thrilled you’ve stopped by to explore gluten-free options at KFC in the United Kingdom. As a coeliac and recipe developer, I understand the importance of finding safe dining options.

So, TL;DR, is KFC gluten free? Alas, as a coeliac or if you have severe gluten allergies, your options are severely limited here, as the KFC gluten free menu is restricted to just their sides, with some of their safer dishes that include Corn on the Cob, Coleslaw, Creamy Mash, and their signature dips!

Otherwise, you won’t find many other gluten free KFC dishes, as the chain’s iconic fried chicken meals are all made with wheat-based batter and wheat-flour breading, making them completely off-limits for folks with coeliacs disease, or if you’re highly allergic to and are intolerant to gluten.

Let’s dive into the KFC menu and see what’s available for those of us avoiding gluten. 🍗🍟

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KFC’s Allergen Policy (Gluten-Free)

Now, let’s take a moment to chat about KFC’s allergen policy. As a coeliac, I always check these policies before dining out, and I think it’s important for you to know about it too. 🕵️‍♀️

KFC has compiled a comprehensive allergen policy to help us make informed choices about our meals.

Here’s the lowdown:

• They’ve got allergen information available for all their menu items. You can find this in-store, on their website, or even download it as a PDF. Handy, right?
• KFC keeps this information up to date, but they do advise us to check each time we visit. Recipes can change, after all!
• They cover all 14 major allergens required by UK law. That includes our nemesis, gluten, along with eggs, milk, soya, and the rest.
• Now, here’s the bit we need to pay attention to: KFC is upfront about the risk of cross-contamination in their kitchens and factories. They use symbols to show whether an allergen is in the food itself or might be present due to cross-contamination.
  It’s worth noting that KFC staff aren’t allowed to recommend or advise us on what’s suitable to eat or drink.
• Ultimately, KFC puts the responsibility on us to check the information and make our own choices based on our dietary needs.

KFC allergen summary

So, what do I think about all this, and what is gluten free at KFC?

Well, it’s good that KFC is being transparent and trying to keep us safe. I appreciate that they provide detailed information and keep it updated.

The cross-contamination risk in both factories and stores means that even items marked as gluten-free might not be entirely safe for us.

And while I understand why staff can’t give recommendations, it can feel a bit unsupportive when you’re trying to navigate the menu.

My take? KFC’s allergen policy is thorough in providing information, but quite cautious when it comes to actually managing allergens.

If you’re anything like me, you’ll want to approach eating at KFC with care. Always check the latest allergen information, and keep that cross-contamination risk in mind.

Remember, your health comes first. If you’re not comfortable with the risk, it’s okay to give it a miss.

There are plenty of other gluten-free options out there for us to explore! 🌟🍽️

You can view the official KFC allergen guide here.

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Just Chicken

Unfortunately, KFC’s signature chicken items are not gluten-free. The Original Recipe coating contains wheat, making it unsuitable for coeliacs. This includes:

❌ Original Recipe Chicken (all pieces)
❌ Popcorn Chicken
❌ Hot Wings
❌ Mini Fillets
❌ Boneless Chicken
❌ Kansas BBQ, Sweet Chilli, and Buffalo Dipped Bites

Let’s break this down a bit more:

Original Recipe Chicken: This is KFC’s claim to fame, featuring a secret blend of 11 herbs and spices. Sadly, wheat flour is a key component of this coating, making it off-limits for us coeliacs.

Popcorn Chicken: These bite-sized pieces of chicken are coated in the same wheat-based batter as the Original Recipe, so they’re also a no-go.

Hot Wings: Despite being a popular choice for spice lovers, these wings are also coated in a wheat-based batter before being tossed in a spicy sauce.

Mini Fillets: These smaller chicken pieces might seem like a good option, but they’re still coated in the gluten-containing Original Recipe batter.

Boneless Chicken: Don’t be fooled by the name – while it’s boneless, it’s not gluten-free. The same wheat-based coating is used here too.

Dipped Bites: Whether it’s Kansas BBQ, Sweet Chilli, or Buffalo flavour, these bites are first coated in the Original Recipe batter before being dipped in sauce, making them unsuitable for coeliacs.

It’s worth noting that KFC’s chicken preparation involves shared fryers and cooking spaces, which means even if they introduced a gluten-free option, cross-contamination would be a significant concern. 😔

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Burgers & Wraps

The news doesn’t improve in this section, I’m afraid. All burgers and wraps contain gluten, both in the buns and the chicken coating:

❌ All Burgers (including Fillet, Zinger, and Tower varieties)
❌ All Twister Wraps
❌ Vegan Burger

Let’s look at these in more detail:

Fillet Burger: This classic burger features a chicken fillet coated in the Original Recipe batter, served in a wheat bun with lettuce and mayo.

Zinger Burger: For those who like it spicy, the Zinger features a spicy coated chicken fillet, but unfortunately, both the coating and the bun contain gluten.

Tower Burgers: These burgers add a hash brown to the mix, but with a gluten-containing bun, coated chicken, and the risk of cross-contamination with the hash brown, they’re not suitable for coeliacs.

Twister Wraps: All varieties of KFC’s Twister Wraps use wheat tortillas, making them off-limits regardless of the filling.

Vegan Burger: While it’s great that KFC offers a vegan option, the Quorn fillet is coated in the same wheat-based Original Recipe coating as the chicken, and it’s served in a wheat bun.

It’s important to note that removing the bun doesn’t make these options safe, as the chicken (or vegan alternative) is still coated in a gluten-containing batter.

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Riceboxes & Salads

There’s a glimmer of hope here, but proceed with caution:

⚠️ Veggie Salad Box (may contain wheat)
❌ Original Recipe Fillet Salad Box
❌ Zinger Salad Box
❌ All Riceboxes

Let’s examine these options:

Veggie Salad Box: This is potentially the closest thing to a gluten-free main at KFC. It contains lettuce, sweetcorn, and tomatoes. However, KFC warns that it may contain wheat due to shared preparation areas. If you’re comfortable with this risk, it could be an option, but it’s not guaranteed safe for coeliacs.

Original Recipe Fillet Salad Box: While the salad components are gluten-free, the chicken fillet is coated in the Original Recipe batter, making this unsuitable for coeliacs.

Zinger Salad Box: Similar to the Original Recipe version, this salad contains a spicy coated chicken fillet, which contains gluten.

Riceboxes: All Riceboxes contain either Original Recipe or Zinger chicken, both of which are coated in gluten-containing batter. Additionally, there’s a risk of cross-contamination with the rice.

It’s disappointing that even the salad options aren’t safe for coeliacs, but cross-contamination is a significant concern in fast-food environments. 🥗⚠️

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Classic Sides & Dips

Some good news at last! There are at least a few gluten free KFC options here:

✅ Corn on the Cob
✅ Coleslaw
✅ Creamy Mash
✅ Real Tomato Sauce Dip
✅ Garlic Buttermilk Mayo Dip
✅ Sweet Chilli Sauce Dip
✅ Spicy Supercharger Dip

⚠️ Fries, Hash Browns, Southern Rice, and Garden Salad (may contain wheat due to shared cooking equipment)

❌ Gravy
❌ BBQ Beans
❌ Smoky BBQ Dip

Let’s break these down:

Corn on the Cob: This is a safe option for coeliacs. It’s naturally gluten-free and typically prepared separately from gluten-containing items.

Coleslaw: KFC’s coleslaw is gluten-free, making it a good side option for those avoiding gluten.

Creamy Mash: The mashed potato is gluten-free, but be sure to avoid the gravy, which contains gluten.

Gluten-Free Dips: The Real Tomato Sauce, Garlic Buttermilk Mayo, Sweet Chilli Sauce, and Spicy Supercharger dips are all gluten-free, adding some flavour options to your meal.

Fries and Hash Browns: While these don’t contain gluten ingredients, they’re cooked in shared fryers with gluten-containing products. The risk of cross-contamination means they’re not considered safe for coeliacs.

Southern Rice and Garden Salad: These items may contain traces of wheat due to shared preparation areas.

Gravy and BBQ Beans: Both of these sides contain gluten and should be avoided.

Smoky BBQ Dip: This dip contains gluten and isn’t safe for coeliacs.

While it’s great to have some gluten-free sides and dips, always be cautious about cross-contamination risks in the kitchen. 🍟🌽

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Drinks

Good news! All drinks are gluten-free:

✅ All soft drinks (Pepsi, Tango, 7UP, etc.)
✅ Fruit Shoots
✅ Hot drinks (Tea, Coffee, Hot Chocolate)

Drinks are typically a safe bet for coeliacs at most restaurants (besides Burger King!), and KFC is no exception. Here’s a more detailed look:

Soft Drinks: All carbonated beverages, including Pepsi, Diet Pepsi, Tango, and 7UP, are gluten-free.

Fruit Shoots: These popular fruit-flavoured drinks are safe for coeliacs.

Hot Drinks: Tea and coffee are naturally gluten-free. The hot chocolate is also gluten-free, but always double-check as formulations can change.

Water: Both still and sparkling water are always safe options.

Remember, while these drinks are among the safer KFC gluten free options here, be cautious about ice if you’re particularly sensitive, as there’s a small risk of cross-contamination in ice machines. 🥤☕

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Desserts & Krushems

Some desserts are safe, while others need to be avoided:

✅ Chocolate Sundae
✅ Milkybar Sundae
✅ Mini Chocolate Sundae
✅ Pineapple Sticks

⚠️ Milkybar Krushems
⚠️ Aero Krushems
⚠️ Aero Sundae

❌ Oreo Biscuit Krushems
❌ Milk Chocolate Cookie
❌ White Chocolate Cookie

Let’s explore these options in more detail:

Chocolate Sundae: This is a safe option for coeliacs, featuring vanilla soft-serve ice cream with chocolate sauce.

Milkybar Sundae: Another gluten-free option, this sundae includes a vanilla soft serve with Milkybar sauce.

Mini Chocolate Sundae: A smaller version of the Chocolate Sundae, perfect for a little sweet treat.

Pineapple Sticks: These are simply fresh pineapple pieces, making them a naturally gluten-free and healthier dessert option.

Krushems: The Milkybar and Aero Krushems may contain traces of gluten due to shared equipment. If you’re comfortable with this risk, they might be an option, but they’re not guaranteed safe for coeliacs.

Aero Sundae: Like the Krushems, this may contain traces of gluten.

Oreo Biscuit Krushems: These contain wheat and are not gluten-free.

Cookies: Both the Milk Chocolate and White Chocolate cookies contain wheat and are not safe for coeliacs.

It’s great to have some gluten-free dessert options, especially the sundaes and pineapple sticks. Just be sure to avoid the cookies and be cautious with the Krushems. 🍦🍍

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Frequently Asked Questions

Here are some frequently asked questions that I found while researching the gluten-free KFC menu options:

Is KFC gluten-free in the UK?

KFC in the UK is not gluten-free. Their chicken and menu items contain significant gluten content:

• Chicken: All chicken is coated in a gluten-containing Original Recipe batter
• Burgers: All burgers contain wheat, including Fillet, Zinger, and Tower Burgers
• Wraps: All Twister Wraps contain wheat

What are the gluten-free options at KFC in the UK?

KFC in the UK has very limited gluten-free options.

Are there any gluten-free dessert options at KFC?

KFC UK offers a few gluten-free dessert options:

• Chocolate Sundae
• Milkybar Sundae
• Mini Chocolate Sundae
• Pineapple Sticks

Where is KFC’s allergen menu?

You can view the official KFC allergen guide here.

Are KFC fries gluten free?

No. While they don’t technically contain any gluten ingredients, KFC’s fries are cooked in the same fryers as wheat-battered items, and their seasoning blend might contain wheat, so they’re not safe for coeliacs or anyone with severe gluten allergies, as they carry a high cross-contamination risk.

What’s gluten free at KFC?

Only a few sides (e.g. Corn on the Cob, Coleslaw, Creamy Mash, and their dips) and their beverage menu are wheat-free and gluten-free by recipe, but the use of shared equipment means that cross-contact is still possible. Always consult the latest KFC allergen menu and let your server know that you have coeliac disease to help minimise risk.

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To Sum Up

So, here we are at the end of the KFC menu, and that’s left us wondering… What is gluten free at KFC? I’m afraid the options for coeliacs are, unfortunately, extremely limited.

If you are at a service station and craving some fast food, then McDonald’s is probably your best bet. You can order the range of burgers “bunfree”, along with a side of (gluten-free) fries.

While KFC might not be the most coeliac-friendly fast-food option, it’s good to know what’s available in case you find yourself there with friends or family.

Here are some tips for dining at KFC as a coeliac:

1. Stick to the items marked as gluten-free in this guide.
2. Always inform the staff about your gluten intolerance or coeliac disease.
3. Be aware of the risk of cross-contamination, especially with fried items.
4. Consider bringing your own gluten-free bread or wrap if you want to create a makeshift sandwich using the gluten-free sides.

It’s disappointing that KFC’s signature items are off-limits for us coeliacs, but hopefully, this guide helps you navigate the menu more confidently.

Remember, your health is the priority, so don’t feel pressured to eat something you’re not comfortable with.

Stay tuned to Great Without Gluten for more gluten-free dining guides and delicious recipes!

We’re always here to help you navigate the gluten-free world without worry. Happy (and safe) eating! 🍽️😊

If you are interested in KFC’s gluten-free options, then you definitely need to check out my gluten-free Burger King, Costa, Starbucks (UK), Subway, Greggs, Pizza Hut, Nandos, Pizza Express, Jimmy John’s, Red Robin, Waffle House, Outback Steakhouse, Firehouse Subs, Krispy Kreme and Domino’s guides.

Stay safe and gluten-aware, my fabulous coeliac friends! 💖🥗

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