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Nandos Gluten Free – Everything You Need To Know

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

In fact, there are quite a lot of Nandos gluten free options, including almost all of their signature Peri-Peri chicken selections, their family-sized sharing platters, and most of their kids’ menus, too.

Additionally, most of their tasty sides, dips, extras, and even a few dessert options are free of gluten, barley, and rye, though remember to remind your local Nando’s staff to minimise cross-contamination when they are preparing your food.

In this article, I’ll guide you through the gluten-free options available on the Nando’s menu.

We’ll look at what you can enjoy and how to adapt your order for a safer coeliac dining experience.

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Nandos Allergen Policy (Gluten Free)

If you’re craving a cheeky Nando’s but worried about gluten, I’ve got some brilliant news for you.

While Nando’s doesn’t have a dedicated gluten-free menu, they offer plenty of delicious options for those of us watching our gluten intake.

Here is their official statement:

Nando’s website has a handy allergen filter that lets you see which dishes are gluten-free.

Speak to the staff: When you arrive, let the staff know about your dietary requirements. They’re well-trained in handling allergies and can guide you through safe options.

Be aware of cross-contamination: Nando’s prepares food in kitchens that handle gluten, so there’s always a small risk. However, they take precautions to minimise this.

Stick to naturally gluten-free options: The flame-grilled PERi-PERi chicken (without breadcrumbs) is a safe bet, along with many sides like chips, spicy rice, and corn on the cob.

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Starters

Alright, food lovers! Let’s dive into the delectable world of Nando’s starters, where flavour meets dietary awareness.

Nando’s offers a tantalising selection of starters that cater to various dietary needs, with several gluten-free options to keep everyone happy.

From crispy halloumi to spicy mixed olives, there’s something to tickle everyone’s taste buds while keeping gluten-sensitive diners in mind.

Most of their starters are surprisingly gluten-free friendly.

The Halloumi Sticks & Dip, Sweet Potato Wedges with Garlic PERinaise, and Spicy Mixed Olives are all safe choices for those avoiding gluten.

However, be cautious with items like the Houmous with PERi-PERi Drizzle, which comes with pitta bread and isn’t entirely gluten-free.

A word of warning for the PERi-PERi Nuts – they may contain traces of barley and wheat, so those with severe gluten sensitivities should steer clear.

Halloumi Sticks & Dip: A cheesy delight that’s completely safe for gluten-free diners.
Spicy Mixed Olives A zesty little nibble perfect for kicking off your meal
Sweet Potato Wedges with Garlic Perinaise Crispy and flavourful, these are a gluten-free winner.

Caution Required
Peri-Peri Nuts  These might contain barley and wheat, so proceed with care.

Not Gluten-Free

Houmous with Peri-Peri Drizzle  Unfortunately, this comes with pitta bread, making it a no-go for gluten-free folks.

Starters menu gluten-free breakdown

✅ Halloumi Sticks & Dip
✅ Sweet Potato Wedges with Garlic Perinaise
✅ Spicy Mixed Olives

Starters to Avoid if You’re Gluten-Free

❌ Cheesy Garlic Pitta ( contains pitta bread)
❌ Houmous with Peri-Peri Drizzle   (contains pitta bread)
⚠️ Peri-Peri Nuts  Potential Gluten Risk (may contain barley & wheat)

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PERi-PERi Chicken

Nando’s is renowned for its legendary Peri-Peri chicken, a flame-grilled culinary experience that originated in Southern Africa.

Their signature dish features chicken marinated for 24 hours in a special Peri-Peri sauce made from African bird’s eye chilli, garlic, lemon, and herbs, then flame-grilled to perfection.

Peri-Peri Chicken Menu Highlights

The Peri-Peri chicken menu offers a variety of options to suit different appetites and spice preferences.

Diners can choose from multiple heat levels, ranging from mild to extra hot, allowing for a personalized dining experience

The Peri-Peri chilli itself is not just about heat – it’s packed with vitamins A, B, and C and contains capsaicin ,which can enhance mood and metabolism.

Each chicken dish is a testament to Nando’s commitment to flavour, freshness, and their South African culinary heritage.

Gluten-Free Chicken Dishes

Chicken Butterfly is a succulent chicken piece that’s completely gluten-free and perfect for those avoiding wheat.
4 Boneless Chicken Thighs tender and spicy, these are safe for gluten-free diners
1/4 Chicken a smaller portion of flame-grilled goodness, gluten-free and delicious.
1/2 Chicken a hearty serving of peri-peri chicken that’s safe for those with gluten sensitivities.
Whole Chicken is the ultimate peri-peri feast, entirely gluten-free.
Chicken Wings are available in multiple portion sizes (3, 5, and 10 wings), all gluten-free.
Whole Wing Roulette is a spicy challenge that’s safe for gluten-free eaters.

Not Gluten-Free

Chicken Livers & Portuguese Roll: The roll makes this dish unsuitable for gluten-free diners.

Peri Peri Chicken menu gluten-free breakdown

✅ Chicken Butterfly
✅ 4 Boneless Chicken Thighs
✅ 3 Chicken Wings
✅ 5 Chicken Wings
✅ 10 Chicken Wings
✅ 1/4 Chicken
✅ 1/2 Chicken
✅ Whole Chicken
✅ 10 Wing Roulette
❌ Chicken Livers & Portuguese Roll

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Burgers, Pittas, Wraps

If you’re craving a cheeky Nando’s but need to keep things gluten-free, I’ve got you covered. Today, we’ll be diving into the Burgers, Pittas, and Wraps section of the menu.

Sadly, none of these options are as gluten-free as they come, but don’t fret! You can still enjoy the delicious fillings without the gluten-containing wrappings.

Burgers

Garlic Churrasco Burger is not gluten-free. A tangy, garlicky delight that’s sadly off-limits due to the bun.

Butterfly Burger is not gluten-free. Two succulent chicken breasts with crispy skin, but the bun’s a no-go.

Grilled Chicken Burger is not gluten-free. A classic choice, but that bun is still not our friend.

Double Chicken Burger is not gluten-free. Double the chicken, double the temptation, but still not gluten-free.

Sunset Burger is not gluten-free. A tasty twist on the classic, but alas, the bun strikes again.

Pittas

Fino Pitta not gluten-free. A posh pitta packed with flavour, but the pitta itself is off-limits.

Grilled Chicken Pitta is not gluten-free. Simple and delicious, but that pitta’s not playing ball.

Double Chicken Pitta is not gluten-free. Twice the chicken, still no dice on the gluten-free front.

Wraps

Fully Loaded Wrap is not gluten-free. Sounds tempting, but that wrap is a wrap for us.

Grilled Chicken Wrap is not gluten-free. A lighter option, but still not suitable for the gluten-free crowd.

Double Chicken Wrap is not gluten-free. Double trouble for gluten-free diners.

Burgers, Pittas & Wraps menu gluten-free breakdown

❌ Garlic Churrasco Burger
❌ Butterfly Burger
❌ Grilled Chicken Burger
❌ Double Chicken Burger
❌ Sunset Burger
❌ Fino Pitta
❌ Grilled Chicken Pitta
❌ Double Chicken Pitta
❌ Fully Loaded Wrap
❌ Grilled Chicken Wrap
❌ Double Chicken Wrap

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Salads & Bowls

Let’s gather round for a natter about Nando’s Salads and Bowls – the lighter side of this legendary PERi-PERi paradise!

Those watching their gluten intake are in luck! Nando’s salads and bowls are a gluten-free haven, with most options being completely safe for coeliacs and those avoiding gluten.

These aren’t just rabbit food, mind you – these are hearty, flavourful dishes packed with protein, vibrant vegetables, and that signature Nando’s kick.

The majority of their salads are naturally gluten-free, featuring fresh ingredients like mixed leaves, long-stem broccoli, and rainbow slaw.

However, you’ll want to be cautious of a few menu items that might sneak some gluten in, like the Caesar salad with its traditional croutons.

The newer additions like the Spicy Rice Bowl and Mediterranean Salad are not just gluten-free, but they’re also incredibly tasty and nutritionally balanced.

Perfect for those wanting a lighter meal that doesn’t compromise on flavour.

As always, it’s worth having a quick chat with the staff about your specific dietary requirements to ensure absolute safety. Now, let’s dive into the delicious details of these gluten-free gems!

Bowls

Spicy Rice Bowl 
A cheeky new addition to the menu, this bowl’s got Nando’s legendary spicy rice, long-stem broccoli, rainbow slaw, pickled cauliflower, and houmous with PERi-PERi seeds. It’s gluten-free and perfect for a quick lunch fix.

Salads

Mediterranean Salad 
A fresh and zesty option that’s gluten-free. It’s like sunshine on a plate.

Caesar Salad
This classic features crunchy cos lettuce in a rich, creamy dressing, topped with grated Italian hard cheese and herby toasted croutons. Sadly, it’s not gluten-free due to those pesky croutons.

Salad and Bowls menu gluten-free breakdown

✅ Spicy Rice Bowl
✅ Mediterranean Salad
❌ Caesar Salad

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Sharing Platters

Alright, food lovers! Let’s dive into Nando’s legendary Sharing Platters – the ultimate feast for PERi-PERi chicken enthusiasts.

Nando’s Sharing Platters are a gluten-free friendly option for those looking to enjoy a communal meal.

Most of their platters can be made gluten-free by carefully selecting sides that don’t contain gluten.

Whether you’re dining with a mate or hosting a family gathering, these platters offer something for everyone.

The good news for gluten-sensitive diners is that several platters are naturally gluten-free when paired with the right sides.

From the Full Platter, perfect for two, to the massive Family Platter ideal for 4-6 people, you can enjoy flame-grilled PERi-PERi chicken without worry.

Platters

Full Platter
A whole chicken with 2 large or 4 regular sides. It’s gluten-free when ordered with gluten-free sides. Great for two people.

Boneless Platter
A chicken butterfly and 4 boneless chicken thighs, served with 2 large or 4 regular sides. Also, it’s gluten-free with the right sides. Perfect for two.

Family Platter
Two whole chickens and 5 large sides. Gluten-free when ordered with gluten-free sides. Ideal for 4-6 people.

XL Wing Platter
15 chicken wings with either 2 large or 4 regular sides. Perfect for two. While the chicken is gluten-free, double-check the sides to ensure the whole platter is safe.

All-in Platter
A whole chicken with two large or four regular sides and two bottomless soft drinks. As with the others, choose gluten-free sides to make this platter safe.

Sharing Platters menu gluten-free breakdown

✅Full Platter
✅Boneless platters
✅Family Platter
✅XL Wing Platter
✅All-in Platter

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Nandos Kids

Is a proper treat for the little ones under 10, with plenty of options to keep even the fussiest eaters happy.

But if you’re watching out for gluten, you’ll want to pay attention.

Here’s what’s on offer for our mini PERi-PERi fans.

Chicken Breast Fillet A juicy, tender piece of chicken that’s perfect for little hands. It’s gluten-free and can be spiced to their liking.

3 Chicken Wings A mini version of the grown-up favourite. These are gluten-free and great for kids who like to get stuck in.

Chicken Burger A smaller version of the classic Nando’s burger. Sadly, it’s not gluten-free due to the bun.

Beanie Patty A veggie option that’s surprisingly popular with the little ones. It’s gluten-free, making it great for vegetarian and coeliac kids alike.

Little Pitta Sliced chicken breast with lettuce, Lemon & Herb mayo, and Heinz ketchup. While it’s ideal for little hands, it’s not gluten-free due to the pita bread.

Mac & Cheese A new addition to the Nandinos menu. Unfortunately, it’s not gluten-free.
For sides, they can choose from:

Sides

Chips– Golden, crispy, and perfectly seasoned with PERi-PERi salt. These aren’t just any chips – they’re the ultimate companion to your Nando’s chicken, offering a satisfying crunch with every bite.

Spicy Rice A vibrant, flavourful side packed with herbs and a gentle PERi-PERi kick. More exciting than plain rice, it adds a delicious warmth to your meal without overwhelming the palate.

Corn on the Cob Sweet, juicy, and chargrilled to perfection. This classic side brings a natural sweetness and lovely smoky flavour that complements the spicy chicken beautifully.

Long Stem Broccoli Tender-crisp green vegetables with a sophisticated twist. Lightly seasoned and grilled, it’s a healthier side that doesn’t compromise on taste.

Bottomless Frozen Yoghurts

Bottomless Vanilla Frozen Yoghurt is classic, creamy, and wonderfully smooth. A clean, simple dessert that cleanses the palate after a spicy meal.

Bottomless Strawberry Frozen Yoghurt is fruity and refreshing, with a natural sweetness that captures the essence of ripe strawberries. Perfect for fruit lovers.

Bottomless Chocolate Frozen Yoghurt is rich, indulgent, and satisfyingly chocolatey. A decadent treat for chocolate enthusiasts.

Bottomless Mango Frozen Yoghurt is tropical, vibrant, and bursting with authentic mango flavour. It’s like a mini holiday in a dessert cup.

Nando’s Kids menu gluten-free breakdown

Mains

✅Chicken Breast Fillet
✅Chicken Wings
✅Beanie Patty
❌Chicken Burger
❌Little Pitta
❌Mac & Cheese

Sides 

✅Chips
✅Spicy Rice
✅Corn on the Cob
✅Long Stem Broccoli

Desserts

✅Bottomless Vanilla Frozen Yoghurt
✅Bottomless Strawberry Frozen Yoghurt
✅Bottomless Chocolate Frozen Yoghurt
✅Bottomless Mango Frozen Yoghurt

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Sides

Let’s have a natter about Nando’s sides, shall we? These little beauties are perfect for rounding out your meal or sharing with your mates. Here’s what’s on offer in the Sides section of Nando’s menu:

PERi-Salted Chips
Crispy, golden chips with a cheeky kick of PERi-PERi seasoning. Gluten-free and utterly moreish.

Chips The classic favourite, golden and crispy. Gluten-free and perfect for dipping.

Spicy Rice A flavourful side with a bit of heat. Gluten-free and great with any main.

Coleslaw fresh and crunchy, this gluten-free side adds a cool contrast to spicy mains.

Corn on the Cob Sweet and juicy, this gluten-free classic is always a winner.

Creamy Mash Smooth and comforting, this gluten-free side is perfect for cooler days.

Long Stem Broccoli A healthy, gluten-free option for those wanting to add some greens to their meal.

Macho Peas A hearty, gluten-free side with a minty twist.

Mixed Leaf Salad A light, fresh, and gluten-free option to balance out your meal.

Rainbow Slaw A colourful, crunchy, gluten-free side that’s as pretty as it is tasty.

Fully Loaded Chips A sharing side that’s gluten-free when ordered without any gluten-containing toppings.

Garlic Bread Sadly, this tasty side isn’t gluten-free due to the bread.

PERi-Mac & Cheese A cheesy delight, but not gluten-free due to the pasta.

Sides menu gluten-free breakdown

✅PERi-Salted Chips
✅Chips
✅Portuguese Tomato Salad
✅Spicy Rice
✅Coleslaw
✅Corn on the Cob
✅Creamy Mash
✅Long Stem Broccoli
✅Macho Peas
✅Mixed Leaf Salad
✅Rainbow Slaw
✅Fully Loaded Chips
❌Garlic Bread
❌PERi-Mac & Cheese

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Dips & Extras

Alright, my gluten-conscious foodies! Let’s dive into Nando’s Dips & Extras, where flavour meets dietary awareness.

Nando’s offers a surprisingly robust selection of gluten-free extras and dips that can elevate your meal without compromising your dietary needs. Most of their sauces and extras are completely gluten-free, giving you plenty of delicious options to customize your PERi-PERi experience.

All of Nando’s signature PERi-PERi sauces are gluten-free, including their popular Lemon & Herb, Garlic, and various heat levels of PERi-PERi sauce.

This means you can splash, dash, and drizzle to your heart’s content without worrying about gluten.

When it comes to extras, you’ll find a wide range of gluten-free options like grilled halloumi, chicken extras, grilled vegetables, and cheese.

However, be cautious of items like tortilla wraps, Portuguese rolls, and pita, which are not gluten-free.

Gluten-free Dips

Churrasco PERinaise is a tangy, garlicky sauce that’s gluten-free and perfect for dipping.

PERi-Chicken Gravy is a rich, flavourful gravy that’s gluten-free and great for pouring over your chicken.

Garlic PERinaise is a creamy, garlicky sauce that’s gluten-free and delicious with chips.

 PERi-Peri Drizzle is a spicy, tangy sauce that’s gluten-free and adds a kick to any dish.

1/2 Avocado A creamy, gluten-free addition that’s perfect for salads or as a side.

Chilli Jam Sweet and sticky with a bit of spice.

Gluten-free Extras

Grilled Halloumi Cheese A salty, squeaky cheese that’s gluten-free and great as an extra protein.

Cheddar Cheese is a classic, gluten-free cheese that’s perfect for adding to burgers or salads.

Grilled Chicken Breast An extra portion of gluten-free chicken for those extra hungry moments.

2 Boneless Chicken Thighs Juicy, gluten-free chicken thighs for when you need a bit more.

Grilled Pineapple is a sweet, gluten-free addition that adds a tropical twist to your meal.

Grilled Mushroom is a savoury, gluten-free extra that’s great for vegetarians or as a side.

Beanie Patty is a vegetarian, gluten-free patty that’s perfect for those avoiding meat.

Not gluten-free

PERi-Plant Strips are a plant-based option that’s not gluten-free.

Toasted pita is a bread option that’s not gluten-free.

Tortilla Wrap is another bread option that’s not gluten-free.

Portuguese Roll is a traditional roll that’s not gluten-free.

Dips and Extras menu gluten-free breakdown

✅Churrasco PERinaise
✅PERi-Chicken Gravy
✅Garlic PERinaise
✅PERi-PERi Drizzle
✅1/2 Avocado
✅Chilli Jam
✅Grilled Halloumi Cheese
✅Cheddar Cheese
✅Grilled Chicken Breast
✅ 2 Boneless Chicken Thighs
✅Grilled Pineapple
✅Grilled Mushroom
✅Beanie Patty
❌PERi-Plant Strips
❌Toasted Pitta
❌Tortilla Wrap
❌Portuguese Roll

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Drinks

Alright, my thirsty friends! Let’s chat about Nando’s liquid refreshments, shall we?

When it comes to gluten-free drinks, Nando’s is a veritable paradise for those watching their gluten intake.

Most of their soft drinks, juices, and even many alcoholic options are completely gluten-free. From bottomless fizzy drinks to craft ciders and wines, there’s something for everyone.

Soft drinks are universally gluten-free, including all their Coca-Cola products, Sprite, Fanta, and their delightful range of RUBRO iced teas. Kombucha and cloudy lemonade also make the cut for gluten-free sippers.

For the grown-ups wanting a cheeky tipple, most wines and ciders are gluten-free. However, beer lovers need to be cautious. Traditional beers are typically NOT gluten-free, so you’ll want to steer clear of those.

Bottomless drinks are a particular joy – you can refill to your heart’s content without worrying about gluten. Just keep an eye on those calories, darlings!

Whether you’re avoiding gluten for medical reasons or personal preference, Nando’s drinks menu has got you covered. Cheers! 🍹🥤

Bottomless Soft Drinks
✅ Bottomless Coca-Cola
✅ Bottomless Diet Coke
✅ Bottomless Coke Zero
✅ Bottomless Fanta Zero
✅ Bottomless Sprite Zero
✅ Bottomless Fanta

Iced Teas
✅ RUBRO Peach Iced Tea
✅ RUBRO Berry Iced Tea
✅ RUBRO Lemon Iced Tea

Waters 
✅ Still Water
✅ Sparkling Water

Other Soft Drinks
✅ Karma Drinks Gingerella
✅ L.A Brewery Kombucha
✅ Cloudy Lemonade
✅ Strawberry & Dragon Fruit Quencher

Alcoholic Drinks
✅ Gluten-Free Wines
✅ Spier Sauvignon Blanc
✅ Spier Chardonnay
✅ Spier Merlot
✅ Levity Rosé
✅ Spier Rosé

Gluten-Free Cider
✅ Sxollie Cider

Not Gluten-Free
❌ Sagres
❌ Freedom Pils
❌ Five Points XPA
❌ Lack’s Kinsale Pale Ale

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Desserts

After you’ve set your mouth ablaze with their legendary PERi-PERi chicken, you’ll want something to cool down and satisfy that sugar craving.

Nando’s dessert menu is a cheeky little selection that offers something for everyone – from the health-conscious gelado lovers to those wanting a proper indulgent treat.

Whether you’re a fan of creamy frozen yoghurts, rich chocolate puds, or traditional Portuguese pastries, they’ve got you covered.

But for our gluten-free friends, you’ll want to pay extra attention.

While Nando’s offers several gluten-free options, some of their more tempting treats are off-limits. Don’t worry, though – you’ve still got plenty of delicious choices to round off your meal.

So, grab a spoon, loosen that belt, and let’s explore the sweet side of Nando’s, shall we? Here’s a comprehensive breakdown of every dessert on their menu, complete with gluten-free status and a cheeky description to tantalise those taste buds!

Vanilla Gelado is a classic and creamy, perfect for cooling down after a spicy meal.
Mango Gelado is a fruity and refreshing dessert, a light option for those watching their calories.
Chocolate Gelado is rich, smooth, and made without lactose for the sensitive.
Coconut Gelado is creamy and deliciously sweet with a tropical twist.
Warm Chocolate Pud  A gooey chocolate fondant served with vanilla ice cream and a cheeky orange curd with a hint of chilli.

 Not Gluten-Free Desserts

One Pastel de Nata A traditional Portuguese custard tart that, sadly, isn’t suitable for gluten-free diners.

Four Pastel de Natas, the same delicious custard tart, just in a larger portion – but still not gluten-free.

Choc-A-Lot Cake is a chocolate cake that’s tempting but off-limits for those avoiding gluten.

Gooey Caramel Cheesecake is a rich, decadent dessert that contains gluten, so it’s not an option for gluten-sensitive customers.

Desserts gluten-free menu breakdown

✅ Vanilla Gelado
✅ Mango Gelado
✅ Chocolate Gelado
✅ Coconut Gelado
✅ Warm Chocolate Pud
✅Bottomless Soft Swirl Tub
❌ One Pastel de Nata
❌ Four Pastel de Natas
❌ Choc-A-Lot Cake
❌ Gooey Caramel Cheesecake
❌ Bottomless Soft Swirl Cone

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Frequently Asked Questions

Here are some frequently asked questions that I found when I was researching the Nandos gluten free menu:

Is Nandos gluten free?

Nando’s UK offers a surprisingly wide range of gluten-free options, from their famous PERi-PERi chicken to various sides and salads.

Are Nando’s Chips Gluten Free?

Yes, Nando’s chips are gluten-free! Both their regular Chips and PERi-Salted Chips are safe for those avoiding gluten, but remember to always double-check with the server and kitchen staff to help reduce cross-contamination risks.

Is Nando’s chicken gluten-free?

Yes, Nando’s chicken is gluten-free! Almost all of their PERi-PERi chicken dishes are safe for those avoiding gluten.

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To Sum Up

Nando’s truly is a gem for us coeliacs. With their flame-grilled PERi-PERi chicken, variety of sides, and range of heat levels, you can create a delicious, safe meal that doesn’t feel like a compromise.

So next time you’re craving a bit of spice in your life, why not pop into Nando’s?

Just remember to inform the staff about your gluten-free needs, and you’re all set for a fantastic meal.

While I have you here checking out gluten-free eating out options, you should definitely take a look at my gluten-free guides for McDonald’s, Costa, Starbucks (UK),  Burger King, Subway, Greggs, Pizza Hut, KFC, Pizza Express, Jimmy John’s, Red Robin, Waffle House and Domino’s

Stay safe and gluten-aware, my fabulous coeliac friends! 🍗🍟

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