The Definitive TGI Fridays Gluten-Free Menu Guide 2026
Explore TGI Fridays gluten-free menu guide: safe celiac options, cross-contact tips, and easy choices at this popular restaurant.
Nothing screams nostalgia quite like TGI Fridays, which pioneered the concept of a sit-down casual dining restaurant, and most who’ve been to one have always had fond memories of having their first dates and after-work hangouts there. 🥗💘
Nevertheless, the brand has fallen on hard times since then, even declaring bankruptcy just recently, so is it perhaps too late for young newcomers to experience that same nostalgia that a lot of us had back in the day, or is there still a chance?
Well, TGI Fridays restaurants are still open worldwide, but I wouldn’t be too excited to head down to one just yet, though, particularly if you’re a celiac like me, in addition to folks who have a gluten intolerance or sensitivity. 🍔
Given that their menu is filled to the brim with burgers and sandwiches, not to mention a large lineup of battered and breaded steaks, poultry, and seafood, it’s not exactly a haven if you’re not able to consume any wheat or gluten. 🍖🥓🥩
On the flipside, however, you’re not completely without options, as TGI Fridays does feature a small selection of sides, grilled proteins, and crouton-less salads, but you’ll have to look past all the flour, batter, breading, and wheat-thickened sauces!
Plus, there’s ample cross-contamination that you have to be worried about, but no more, as our TGI Fridays gluten-free guide is here to sift through their massive menus and help you figure out which items are safe and which ones to avoid. 🌾👀
Table of Contents
Disclaimer
That said, be warned that TGI Fridays, as you might’ve expected, doesn’t prepare food in a certified, dedicated gluten-free kitchen space, and cross-contamination can be abundant, in particular when it comes to trace gluten exposure. 🚫🌾
As such, you have to always be on the lookout for TGI Fridays’ use of shared equipment, as well as shared prep stations, utensils, and fryers, too, and TGI Fridays themselves can’t give you a 100% guarantee that they’re free of allergens. 🔎⚠️
In other words, this means that even if you order something from their menu that’s stated as being naturally wheat-free, there’s no guarantee that it won’t pick up traces of wheat or other allergens from wheat-based items prepped nearby.
It’s not just wheat that you have to watch out for, as gluten-based components like malt, barley, rye, and/or oats might be present in shared kitchens, ready to strike, which is a fact that TGI Fridays has to clearly point out on its website:
To our guests with food sensitivities, allergies, or special dietary needs: Our restaurants prepare and serve products that contain peanuts, tree nuts, fish, shellfish, eggs, milk, soy, sesame seeds, and wheat. Regular kitchen operations involve shared cooking and preparation areas, and food variations may occur due to differences in suppliers, ingredient substitutions, recipe revisions, and/or preparation at the restaurant. For these reasons, we cannot guarantee that any menu item will be completely free of allergens.
Moreover, as with most other restaurants out there, TGI Fridays doesn’t test its large range of menu items to meet the FDA’s <20 ppm gluten threshold for a food or drink item to be officially certified and labeled as “gluten-free”, either. 🍔🍟
Therefore, if you’re planning to dine out at TGI Fridays, remember to inform the staff about your celiac disease and ask them to take extra precautions, like wearing fresh gloves, using clean utensils, or wiping down shared prep stations. 🍽️
TGI Fridays Allergen Policy (Gluten-Free)
But hey, despite all these red flags, at least TGI Fridays does make it relatively easy for you to filter through their menu and distinguish all the safe menu items from the unsafe ones, and it starts by heading over to their website. 🖥️⌨️🖱️
Once you’re on the official TGI Fridays homepage, all you have to do is keep scrolling all the way down until you find the website footer, and finally, click or tap on the text box that says “NUTRITION & ALLERGEN INFORMATION”. 👀🔎📑
Clicking or tapping on this will load up a PDF file in a separate tab (or it might download it directly onto your device), and it contains every piece of information that we’d need about TGI Fridays’ menu, including useful data like:
- Nutrition – This PDF file features a detailed nutritional breakdown for every single item on TGI Fridays’ menu, such as calories, fat, cholesterol, sodium, carbs, fiber, sugar, protein, and more, which might come in handy if you’re super conscious about your daily dietary intake.
- Allergens – Additionally, this PDF file also has a table and columns dedicated to showcasing a list of every allergen that might come with each item on TGI Fridays’ menu, so for celiacs, make sure to avoid ordering any item that has a checkmark (✔️) in the “Wheat” column.
Alternatively, you could also find a link to this same PDF file on TGI Fridays’ FAQ page when you check under the “NUTRITIONAL INFORMATION” section, and we also found this useful allergen menu on TGI Fridays’ website, as well. ✍📝
Meal Deals & Friday’s Feast
If you just want to keep it simple, TGI Fridays’ bundled meals and combo plates are a great place to start, but be warned, as many of these combos pair proteins with fries, sides, or breaded components, so gluten is a common sight. 🍗🍟🧀🥩🌶️
❌ 6 oz. Sirloin with Seasoned Fries
❌ Bacon Ranch Chicken Sandwich with Seasoned Fries
❌ Blackened Chicken Fettuccine Alfredo with Breadstick
❌ Boneless Wings Basket with Seasoned Fries without Sauce and Dressing
❌ Cheeseburger with Seasoned Fries
❌ Chicken Caesar Salad
❌ Crispy Chicken Fingers with Seasoned Fries, Coleslaw, and Honey Mustard
❌ Crispy Chicken Fingers with Seasoned Fries, Coleslaw, and TGI Sauce
❌ Crispy Chicken Sandwich with Seasoned Fries
❌ Friday’s Big Ribs Half-Rack with Seasoned Fries (Apple Butter BBQ)
❌ Friday’s Big Ribs Half-Rack with Seasoned Fries (Whiskey-Glaze)
⚠️ Grilled Salmon with Garlic-Butter Broccoli
⚠️ 6 oz. Sirloin with Garlic-Butter
❌ 6 oz. Sirloin with Whiskey-Glaze
⚠️ Friday’s Big Ribs Half-Rack (Apple Butter BBQ)
❌ Friday’s Big Ribs Half-Rack (Whiskey-Glaze)
❌ Crispy Shrimp
❌ Crispy Chicken Fingers Classic without Dressing
❌ Crispy Chicken Fingers Whiskey-Glazed without Side of Whiskey-Glaze
⚠️ Grilled Chicken Breast (Apple Butter BBQ)
❌ Grilled Chicken Breast (Whiskey-Glaze)
❌ Side – Cheese Mac & Cheese
✅ Side – Coleslaw
Just to be sure that we got this right, let’s check out how each of these dishes is made:
6 oz. Sirloin with Seasoned Fries: Steak with seasoned fries is often safe by ingredient if the steak is undusted, but the fries are usually cooked in shared fryers. Ask for the steak grilled separately and confirm fryer practices before ordering to reduce cross-contact.
Bacon Ranch Chicken Sandwich with Seasoned Fries: This sandwich uses a wheat bun and seasoned fries that share fryer oil. The bun and any breaded or sauced toppings are ingredient-level gluten sources. Avoid unless the location offers a certified gluten-free bun and isolated prep.
Blackened Chicken Fettuccine Alfredo with Breadstick: Pasta and breadstick contain wheat by ingredient, and the creamy sauce may use thickeners. This dish is not safe for strict gluten avoidance. Do not order unless the restaurant provides gluten-free pasta and confirms separate cooking procedures.
Boneless Wings Basket with Seasoned Fries without Sauce and Dressing: Boneless wings are breaded and fried, making them an ingredient-level gluten source. Shared fryer oil and baskets increase cross-contact risk, and even plain fries may be contaminated. Avoid this combo for strict gluten-free needs.
Cheeseburger with Seasoned Fries: The burger bun contains wheat, and many burger toppings or sauces may include wheat-derived stabilizers. Shared grills and toasters raise cross-contact risk. Order only without the bun and request separate plating and clean utensils if you’re still ordering this.
Chicken Caesar Salad: Caesar salads often include croutons and a dressing handled from shared dispensers. Even if it’s been removed, the chicken might be fried or seasoned on shared surfaces. Order without any croutons, request dressing in a sealed cup, and confirm protein prep.
Crispy Chicken Fingers with Seasoned Fries, Coleslaw, and Honey Mustard: Breaded chicken fingers are an ingredient-level gluten hazard and are fried in shared oil. The fries share the same risk. This full combo is unsafe for strict gluten avoidance unless the restaurant confirms dedicated fryers and dedicated prep.
Crispy Chicken Fingers with Seasoned Fries, Coleslaw, and TGI Sauce: The same guidelines apply as the above. The breading contains wheat, and shared fryers and sauce stations amplify cross-contact risk. Do not rely on ingredient lists alone, and only consider this if the kitchen guarantees separate frying and clean utensils.
Crispy Chicken Sandwich with Seasoned Fries: The sandwich includes a wheat bun and breaded chicken. Both the bun and coating are direct gluten sources. Shared grills, toasters, and fryers make this unsafe for celiacs. Skip this entirely unless a certified gluten-free swap is available.
Fridays Big Ribs Half-Rack with Seasoned Fries (Apple Butter BBQ): Ribs themselves are generally wheat-free, but the combo with seasoned fries uses shared fryers, and the BBQ glaze can include wheat-based thickeners. Confirm sauce ingredients and prep methods before ordering to reduce cross-contact risk.
Fridays Big Ribs Half-Rack with Seasoned Fries (Whiskey-Glaze): Similar to the Apple Butter variant from earlier, the whiskey glaze may include thickeners or flavor bases with wheat. Paired fries are often fried in shared oil. Verify glaze ingredients and fryer practices before ordering.
Grilled Salmon with Garlic-Butter Broccoli: Grilled salmon is a low-risk item ingredient-wise when simply seasoned. Garlic-butter is usually wheat-free. Still, confirm the fish is not dusted or finished with a flour-based sauce and request isolated grilling and separate serving utensils.
6 oz. Sirloin with Garlic-Butter: Sirloin with garlic-butter is typically a lower-risk choice by ingredient when the steak is simply seasoned. Ask that it be prepared away from breaded items and confirm the butter has no flour-thickener. Request separate plating and fresh utensils.
6 oz. Sirloin with Whiskey-Glaze: This preparation includes a whiskey glaze that may contain wheat-containing thickeners or soy-based ingredients. Even with plain steak, the glaze can introduce gluten. Avoid unless ingredient details and isolated prep are confirmed.
Fridays Big Ribs Half-Rack (Apple Butter BBQ): Ribs served with apple butter BBQ are often lower risk by ingredient, but sauces can hide thickeners. Ask for ingredient confirmation and request the sauce on the side. Also, ask that the ribs be plated away from fried or breaded items.
Fridays Big Ribs Half-Rack (Whiskey-Glaze): The whiskey-glaze frequently uses flavor bases that can include wheat-derived thickeners. Treat this item as potentially containing gluten unless the kitchen confirms a gluten-free glaze and isolated prep and serving procedures.
Crispy Shrimp: Crispy shrimp are breaded and deep-fried, making them an ingredient-level gluten source. Shared fryer oil and baskets guarantee cross-contact. Avoid this item if you require strict gluten-free handling.
Crispy Chicken Fingers Classic without Dressing: Classic fingers are breaded and fried. The coating is a direct wheat source, and shared fryers add cross-contact risk. This item is unsafe for celiacs unless the restaurant provides a certified, separate frying process.
Crispy Chicken Fingers Whiskey-Glazed without Side of Whiskey-Glaze: Even without the side glaze, the fingers themselves are breaded and fried. Cross-contact from fryers and assembly counters makes this unsafe for strict gluten avoidance. Verify exclusive fry protocols before considering them.
Grilled Chicken Breast (Apple Butter BBQ): A grilled chicken breast is lower risk by ingredient when not dredged or dusted. Apple butter BBQ may contain thickeners, so ask for the sauce on the side and request isolated grilling, fresh tongs, and separate plating to reduce cross-contact.
Grilled Chicken Breast (Whiskey-Glaze): The whiskey glaze can include wheat-containing ingredients or flavor bases. Even with a plain grilled breast, the glaze may introduce gluten. Avoid unless the kitchen confirms the glaze is gluten-free and that prep is separated from breaded items.
Side – Cheese Mac & Cheese: Mac & cheese uses pasta made from wheat and is a major source of gluten. It also shares warming stations with other sides. This side is not suitable for strict gluten-free diets unless a certified gluten-free pasta is used.
Side – Coleslaw: Coleslaw is typically made from cabbage and a mayonnaise-style dressing and is lower risk by ingredient. Still, ask that it be portioned from a freshly cleaned container and plated separately to avoid cross-contact from nearby bakery or fried stations.
In addition to the high cross-contact risk, you have to deal with wheat-based items such as buns, pasta, breaded proteins, and seasoned fries, so to be safe, stick to the plain grilled proteins served without glaze or bread, or a coleslaw. 🥗🍲🥣
Starters, Friday’s Table-Tizer & Chicken Wings
Otherwise, for something a bit lighter, TGI Fridays’ starters and appetizers lean heavily into fried shareables, big dippers, and sauced proteins, but alas, many items are breaded or are served with bakery items, making a few of them unsafe. 🥔🍠🧀
❌ Crispy Green Bean Fries with TGI Sauce
❌ Loaded Potato Skins with Ranch Sour Cream
❌ Mozzarella Sticks with Frank’s RedHot Buffalo
❌ Mozzarella Sticks with Garlic Parmesan
❌ Mozzarella Sticks with Original Marinara
❌ Mozzarella Sticks with Whiskey-Glaze
❌ Pan-Seared Pot Stickers with Szechwan Sauce
❌ Pretzel Bites with Poblano Queso
❌ Chicken Wings – Boneless
❌ Chicken Wings – Traditional
✅ Al Pastor and Garnish (Sauce)
✅ Apple Butter BBQ (Sauce)
❌ Dragon-Glaze (Sauce)
✅ Frank’s RedHot Buffalo (Sauce)
✅ Garlic Parmesan (Sauce)
✅ Nashville Hot (Sauce)
❌ Whiskey-Glaze (Sauce)
❌ Margarita Shrimp Cocktail
❌ Pan-Seared Pork Stickers with Szechuan Sauce
❌ Loaded Potato Skins
❌ Loaded Tots
❌ Spinach & Artichoke Dip with Tortilla Chips
❌ Whiskey-Glazed Sesame Chicken Bites
❌ Whiskey-Glazed Sampler
For context, let’s take an even closer look to see what each of these dishes is made of:
Crispy Green Bean Fries with TGI Sauce: Breaded, deep-fried green beans coated in a wheat crumb make this an ingredient-level gluten item. Shared fryers and batter stations further amplify cross-contact risk, so avoid them if you need strict gluten-free handling.
Loaded Potato Skins with Ranch Sour Cream: Potato skins topped with bacon, cheese, and sour cream are often finished with breadcrumbs or prepared on shared prep surfaces. The common assembly and any breadcrumb garnish create ingredient and cross-contact concerns.
Mozzarella Sticks with Frank’s RedHot Buffalo: Breaded mozzarella sticks are coated in wheat-based crumbs and deep-fried. Even when sauced with Frank’s sauce, the base ingredient and shared fryer oil make this unsafe for celiac diners.
Mozzarella Sticks with Garlic Parmesan: It’s basically the same preparation as the above. Once again, the breading contains wheat, and frying takes place in shared oil, creating both ingredient-level gluten and meaningful cross-contact hazards.
Mozzarella Sticks with Original Marinara: Breaded and fried cheese served with marinara. The coating contains wheat, and shared fry lines increase contamination risk, so this item is not suitable for strict gluten avoidance.
Mozzarella Sticks with Whiskey-Glaze: Breaded mozzarella finished with a whiskey glaze still contains wheat in the coating. Moreover, the glaze may also contain thickeners. Avoid this completely for strict gluten-free needs.
Pan-Seared Pot Stickers with Szechuan Sauce: Pot stickers use wheat wrappers and are a major source of gluten. Even the pan-seared versions retain the wheat wrapper, so this item is unsafe for celiacs.
Pretzel Bites with Poblano Queso: Pretzel bites are made from wheat flour and served with warm queso. Both the base and proximity to bakery or prep surfaces make this a severe gluten hazard on the ingredient level.
Chicken Wings – Boneless: Boneless wings are typically breaded and fried, which introduces wheat in the coating. Shared fryers and baskets create a very high cross-contact risk, so avoid them if you must be gluten-free.
Chicken Wings – Traditional: Even bone-in traditional wings can pose cross-contact risks from shared fryers, tongs, and saucing stations. Confirm preparation methods, but treat wings as high risk unless the kitchen confirms isolated, gluten-free handling.
Al Pastor and Garnish (Sauce): Al Pastor sauce is usually a spice-forward, adobo-style blend and is generally free of wheat by ingredient. Still, confirm the specific recipe and request the sauce on the side if you need extra caution.
Apple Butter BBQ (Sauce): Apple butter BBQ is typically a fruit-and-tomato-based glaze without wheat. Ask for ingredient confirmation and that the sauce be served separately to avoid contamination from shared ladles.
Dragon-Glaze (Sauce): Dragon-glaze often includes Asian-style ingredients and may use soy or thickeners that contain wheat. Treat it as potentially containing gluten until you confirm the recipe with the staff.
Frank’s RedHot Buffalo (Sauce): Classic buffalo sauce is vinegar and pepper-based and normally contains no wheat. Request it in a clean ramekin and avoid contact with battered foods to reduce cross-contact.
Garlic Parmesan (Sauce): Garlic-parmesan finishes are usually dairy and oil-based and do not typically include wheat. Verify no flour thickeners are used and ask staff to apply it with clean utensils.
Nashville Hot (Sauce): Nashville hot is a spicy oil-and-seasoning finish that normally lacks wheat ingredients. Confirm there are no added thickeners and request separate service to reduce cross-contact.
Whiskey-Glaze (Sauce): Whiskey glazes can include flavor bases or thickeners that contain wheat. This glaze is higher risk unless the kitchen verifies a gluten-free formulation.
Margarita Shrimp Cocktail: Although shrimp cocktail is often wheat-free, this item was flagged as unsafe due to prep or garnish practices at some locations. Confirm whether the shrimp are dusted, how garnishes are handled, and avoid if uncertain.
Pan-Seared Pork Stickers with Szechuan Sauce: Like pot stickers, pork dumplings typically use wheat wrappers. Even when pan-seared, the wrapper makes this an ingredient-level gluten source.
Loaded Potato Skins: Heavily topped potato skins may include breadcrumb finishes or share space with breaded items. The typical prep and garnishes create high cross-contact potential, so avoid for strict gluten-free diets.
Loaded Tots: Tater tot toppings and warmers often include sauce or crumbed finishes and are handled near fried items. The assembly and warmers raise cross-contact concerns even if the base potato is wheat-free.
Spinach & Artichoke Dip with Tortilla Chips: The dip itself may use thickeners and warmers that vary by recipe. Tortilla chips are sometimes fried in shared oil. Confirm both dip ingredients and chip frying protocols before ordering.
Whiskey-Glazed Sesame Chicken Bites: Bites are often battered or finished in sticky glazes. The coating and whiskey glaze present ingredient and cross-contact risks, making this unsafe for strict gluten avoidance.
Whiskey-Glazed Sampler: This sampler bundles multiple glazed or battered items and shares fryers and platters. The mix of breaded components and sauces creates multiple contamination vectors, so treat it as unsafe.
Once you take into account the glutenous components and cross-contamination risk, you’re left with only a few safe appetizers on TGI Fridays’ vast menu. Namely, there are the plainly grilled proteins and sauces known to be wheat-free. 🥨🍎🍏🍗
Greens & Things
Alternatively, if you’re hungry for something on the healthier side, TGI Fridays has a lineup of different bowls, hearty salads, protein add-ons, and soups, but remember to skip any of the breadsticks, dumplings, and crispy coatings, too! 🍗🥓🍤
❌ Aloha Chicken Bowl
❌ Chicken Al Pastor Bowl
❌ Chicken Bacon Ranch Salad (Crispy)
✅ Chicken Bacon Ranch Salad (Grilled)
✅ Million Dollar Cobb Salad with Chicken and Ranch Dressing
❌ Thai Mango Salad with Pan-Seared Pot Stickers and Sweet Heat Mango Vinaigrette
✅ Protein Upgrade – Center-Cut Sirloin
❌ Protein Upgrade – Crispy Shrimp
✅ Protein Upgrade – Sautéed Garlic Shrimp
✅ Protein Upgrade – Sustainably Raised Salmon
❌ Soup & Salad Combo – Caesar Salad with Breadstick
❌ Soup & Salad Combo – House Salad without Dressing with Breadstick
❌ Soup & Salad Combo – French Onion Soup
❌ Soup & Salad Combo – White Cheddar Broccoli Soup
✅ Balsamic Vinaigrette Dressing
✅ Blue Cheese Dressing
✅ Caesar Dressing
✅ Honey Mustard Dressing
✅ Lemon Vinaigrette Dressing
✅ Ranch Dressing
✅ Sweet Heat Mango Vinaigrette Dressing
Aloha Chicken Bowl: Grilled or crispy chicken with rice and pineapple. This is otherwise marked as unsafe in the official allergen guide, as the standard recipe or finishes include a flour-dusted or battered component. Request a confirmed grilled preparation and isolated plating if attempting a gluten-sensitive version.
Chicken Al Pastor Bowl: Al Pastor-seasoned chicken served over grains, though the standard bowl uses marinades or finishing components that may include wheat-based thickeners or shared prep steps, so avoid unless the kitchen confirms a wheat-free marinade.
Chicken Bacon Ranch Salad (Crispy): Breaded, fried chicken strips top this salad, making it an ingredient-level gluten source. Shared fryers and assembly counters add cross-contact risk, so do not order if you need strict gluten-free handling.
Chicken Bacon Ranch Salad (Grilled): Grilled chicken with bacon and ranch is lower-risk by ingredient when ordered without croutons. Ask for the dressing in a sealed cup and confirm the grill was cleared of breadcrumb residue before plating.
Million Dollar Cobb Salad with Chicken and Ranch Dressing: Salad of mixed greens, egg, bacon, and chicken that’s typically wheat-free by ingredients. Request no croutons, sealed ranch, and separate assembly to reduce cross-contact from nearby bakery or fried items.
Thai Mango Salad with Pan-Seared Pot Stickers and Sweet Heat Mango Vinaigrette: The pot stickers use wheat wrappers and render the dish unsafe. The salad components are otherwise lower risk, so order without the dumplings and with dressing on the side for safety.
Protein Upgrade – Center-Cut Sirloin: Center-cut sirloin is a reliable protein option by ingredient when grilled plain. Confirm no flour-containing marinades or dustings and request separate tongs and plating to minimize trace contamination.
Protein Upgrade – Crispy Shrimp: Crispy shrimp are breaded and fried, introducing wheat in the coating. Because they use shared fryers and baskets, this upgrade is unsafe for strict gluten avoidance.
Protein Upgrade – Sautéed Garlic Shrimp: Sautéed shrimp prepared plainly is a lower level of risk in the ingredients list. Verify no flour-based dusting or thickened sauces and ask for isolated prep and separate utensils during service.
Protein Upgrade – Sustainably Raised Salmon: Grilled salmon is typically gluten-free by ingredient. Confirm the seasoning and sauce are wheat-free and request separate plating to avoid cross-contact with breaded or battered proteins.
Soup & Salad Combo – Caesar Salad with Breadstick: The included breadstick and typical Caesar add-ins create an ingredient-level gluten exposure. Order without the breadstick and request the dressing in a sealed cup to reduce cross-contact risk.
Soup & Salad Combo – House Salad without Dressing with Breadstick: The breadstick makes this combo unsafe in the ingredients list. Ask the server to omit the breadstick and plate the salad freshly if you want a lower-risk option.
Soup & Salad Combo – French Onion Soup: French onion soup often uses flour-thickened components or is served with toasted bread. This soup is flagged unsafe due to ingredient-level gluten and shared ladles or broiler exposure.
Soup & Salad Combo – White Cheddar Broccoli Soup: Creamy soups frequently use roux or thickeners that contain wheat. The white cheddar broccoli soup is marked unsafe for strict gluten avoidance unless the kitchen confirms otherwise.
Balsamic Vinaigrette Dressing: Oil-and-vinegar-based dressing that is typically wheat-free by ingredient. Request it in a sealed cup and confirm it does not contain any added starches or flavor bases with wheat.
Blue Cheese Dressing: Blue cheese dressings are usually free of wheat ingredients. Ask for a sealed portion and ensure the ladle or dispenser wasn’t used across multiple containers that handle bakery items.
Caesar Dressing: Caesar dressing can be wheat-free by recipe, but it often comes with croutons. Order without croutons and request the dressing in a sealed cup to avoid cross-contact at the salad station.
Honey Mustard Dressing: Honey mustard is normally wheat-free by ingredient. Confirm the formulation and request separate service to reduce contamination from shared ladles.
Lemon Vinaigrette Dressing: Simple vinaigrettes are generally gluten-free. Ask for a sealed cup and verify no added thickeners or flavor blends contain wheat-derived ingredients.
Ranch Dressing: Ranch is commonly wheat-free by ingredients. For safety, request a sealed packet or cup and ensure the server uses a clean utensil when serving.
Sweet Heat Mango Vinaigrette Dressing: Fruit-forward vinaigrette that is typically free of wheat ingredients. Confirm no thickening agents with wheat are used and request separate pouring to avoid cross-contact.
While you might come across safe grilled proteins and salads, several bowls and combos default to croutons, breadsticks, battered proteins, or wheat-wrapped dumplings, and that is before taking cross-contact risks into account. 🥗🥣🍅🥬
Sammies & More
Another TGI Fridays staple is their handhelds, which lean heavily on buns, toasted bread, battered coatings, and fried sides, though there is a gluten-free toasted vegan bun that you can substitute the default wheat bun with. 🍔🥪👉🌾🌾
⚠️ Bacon Cheeseburger
⚠️ Big Queso Energy Burger
❌ Philly Cheesesteak
⚠️ Texas BBQ Bacon Cheeseburger
⚠️ The Beyond Meat Cheeseburger
⚠️ Truffle Mushroom Swiss Burger
⚠️ Whiskey-Glazed Burger
⚠️ Whiskey-Glazed Chicken Sandwich
❌ Side – Seasoned Fries
❌ Side – Giant Onion Rings
✅ Substitutions – Beyond Meat Patty
⚠️ Substitutions – Gluten-Free Vegan Bun Toasted
❌ Substitutions – Potato Bun Toasted
✅ Add-Ons – Avocado
✅ Add-Ons – Cheese (American)
✅ Add-Ons – Cheese (Cheddar)
✅ Add-Ons – Cheese (Provolone)
✅ Add-Ons – Hickory-Smoked Bacon
Just so we know what to look out for next time, let’s break these dishes down one by one:
Bacon Cheeseburger: Classic burger served on a wheat bun, though the bun is a major source of gluten, and grills/toasters are shared, so this is unsafe for strict gluten avoidance, unless you swap out the wheat bun.
Big Queso Energy Burger: Specialty burger with queso and bun, and the wheat bun and possibly flour-thickened queso make this an ingredient-level gluten hazard, unless you swap to the gluten-free bun option.
Philly Cheesesteak: Sliced steak on a hoagie roll. However, the hoagie roll and the shared griddle or toaster exposure create direct gluten risk, so avoid them at all costs.
Texas BBQ Bacon Cheeseburger: A burger served on a toasted wheat bun with BBQ components, though the bun and toasted preparation make this unsafe for celiacs, unless you substitute the wheat bun for the gluten-free bun.
The Beyond Meat Cheeseburger: Plant-based patty served on a standard wheat bun, and while the patty itself may be wheat-free, the bun and shared toasting/assembly render this unsafe by default, unless you order it with the gluten-free bun.
Truffle Mushroom Swiss Burger: Burger with mushroom topping on a wheat bun, though the default wheat-based bun and any potential sauce thickeners mean it’s not safe without certified gluten-free buns and swaps.
Whiskey-Glazed Burger: Burger finished with a whiskey glaze and served on a wheat bun, and just like the other burgers here, the default wheat bun is a major gluten source (unless you swap to the GF bun), and the glaze or finished handling may add cross-contact risk.
Whiskey-Glazed Chicken Sandwich: Breaded or grilled chicken on a wheat bun with whiskey glaze, though the default wheat bun and likely any breading or shared prep make this unsafe for strict gluten-free diets, but it can be made safer with a GF bun swap.
Side – Seasoned Fries: Fries are often wheat-free by ingredient, but TGI Fridays typically fries on shared lines, and seasons or coatings can include wheat. As such, we’ve marked this as unsafe due to cross-contact and seasoning variability.
Side – Giant Onion Rings: Onion rings are battered and fried in wheat-based batter and cooked in shared fryers, creating both ingredient-level gluten and cross-contact hazards, as with most other deep-fried items at TGI Fridays.
Substitutions – Beyond Meat Patty: The plant-based patty itself is typically free of wheat ingredients. Consequently, this is a low ingredient-level risk option, but confirm no breading or wheat-containing fillers.
Substitutions – Gluten-Free Vegan Bun Toasted: A certified gluten-free bun can remove the primary wheat source. However, if it is toasted on shared equipment or handled near wheat buns, cross-contact is likely. Request that the bun be toasted in a clean toaster or served untoasted to reduce risk.
Substitutions – Potato Bun Toasted: Potato buns are wheat-based or contain wheat-containing ingredients and are typically toasted on shared equipment. This substitution is unsafe for strict gluten avoidance.
Add-Ons – Avocado: Fresh avocado is naturally gluten-free and low-risk by ingredient. Ask that it be handled with clean utensils to avoid cross-contact.
Add-Ons – Cheese (American): Processed American cheese is generally wheat-free by ingredient. Request separate handling if you are highly sensitive to trace contamination.
Add-Ons – Cheese (Cheddar): Cheddar is naturally wheat-free. Just make sure to confirm that no seasoned coatings have been applied and ask staff to use clean utensils.
Add-Ons – Cheese (Provolone): Provolone is wheat-free by ingredient. To be extra safe, ask for separate handling if you want additional caution against cross-contamination.
Add-Ons – Hickory-Smoked Bacon: Bacon is typically gluten-free by ingredient. Watch for flavored or pre-glazed bacon varieties and ask staff to confirm the preparation.
While pretty much all of TGI Fridays’ sandwiches and burgers are unsafe by default, thanks to wheat bun, toasted bread, battered coatings, or the shared fryers and toasters, you can make them safer with simple substitutions. 🍟🥯🥓🥩🍖
Hot Off The Grill & Big Eats
For a hearty change of appetite, TGI Fridays has a gargantuan selection of steaks, ribs, and other grilled proteins that could feed a huge table, though many entrees are finished with glazes, breaded add-ons, pastas, breadsticks, or seasoned sides. 🥩🔥
⚠️ 12 oz. New York Strip (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli
❌ 12 oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli
⚠️ 8 oz. Sirloin (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli
❌ 8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli
❌ Fridays Big Ribs Full-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw
❌ Fridays Big Ribs Full-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw
❌ Fridays Big Ribs Half-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw
❌ Fridays Big Ribs Half-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw
❌ Dragon-Glazed Salmon with Jasmine Rice and Garlic-Butter Broccoli
❌ Dragon-Glazed Salmon with Mashed Potatoes and Garlic-Butter Broccoli
⚠️ Grilled Chicken (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli
❌ Grilled Chicken (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli
⚠️ Salmon Fillet with Jasmine Rice and Garlic-Butter Broccoli
⚠️ Salmon Fillet with Mashed Potatoes and Garlic-Butter Broccoli
❌ Protein Add-On – Crispy Shrimp
✅ Protein Add-On – Grilled Chicken Breast
✅ Protein Add-On – Half-Rack Ribs (Apple Butter BBQ)
❌ Protein Add-On – Half-Rack Ribs (Whiskey-Glaze)
✅ Protein Add-On – Sautéed Garlic Shrimp
✅ Sides – Coleslaw
✅ Sides – Garlic-Butter Broccoli
❌ Sides – House Salad without Dressing with Breadstick
✅ Sides – Jasmine Rice
✅ Sides – Mashed Potatoes
❌ Sides – Seasoned Fries
❌ Sides – Cheese Mac & Cheese
❌ Sides – Caesar Salad with Breadstick
❌ Sides – Giant Onion Rings
✅ Sides – Loaded Mashed Potatoes
❌ Cajun Shrimp & Chicken Pasta with Breadstick
❌ Crispy Chicken Fingers with Honey Mustard, Seasoned Fries, and Coleslaw
❌ Crispy Chicken Fingers with TGI Sauce, Seasoned Fries, and Coleslaw
❌ Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries, and Coleslaw
❌ Crispy Shrimp with Seasoned Fries and Coleslaw, and Cocktail Sauce
❌ Fish & Chips with Seasoned Fries, Coleslaw, and Tartar Sauce
⚠️ Sizzling Chicken & Shrimp with Mashed Potatoes
Let’s break these one by one to see if there’s any other hidden gluten to watch out for:
12 oz. New York Strip (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli: Steak finished with garlic-butter, served with mashed potatoes and broccoli. The ingredients are typically wheat-free, but confirm no flour-based thickener was used in the butter and ask for separate plating to minimize cross-contact.
12 oz. New York Strip (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli: Steak finished with a whiskey glaze, and the glaze often contains soy, starches, or other thickeners that can include wheat, and the preparation increases cross-contact risk, so this is unsafe for strict gluten avoidance.
8 oz. Sirloin (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli: Sirloin with garlic-butter, mashed potatoes, and broccoli are usually free of wheat by ingredient. Confirm that the mashed potatoes do not include a flour-based thickener and request separate utensils.
8 oz. Sirloin (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli: Sirloin topped with a whiskey glaze, but because the glaze may include wheat-containing ingredients and shared sauce warmers are used, this item is not safe without exact ingredient confirmation.
Friday’s Big Ribs Full-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw: Ribs with apple butter BBQ and seasoned fries; the sauce and seasoned coating on the fries can contain wheat or wheat-derived thickeners, and the fries are often fried on shared lines, so treat this as unsafe.
Friday’s Big Ribs Full-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw: Whiskey-glazed ribs plus seasoned fries present multiple wheat risks from the glaze and the fries’ seasoning and shared fryers, making this unsafe for celiac diners.
Friday’s Big Ribs Half-Rack (Apple Butter BBQ) with Seasoned Fries and Coleslaw: The same risks apply here as with the full rack, where BBQ sauces and seasoned fries can include wheat, and the fry line is shared, so avoid if you require strict gluten-free handling.
Friday’s Big Ribs Half-Rack (Whiskey-Glaze) with Seasoned Fries and Coleslaw: Whiskey glaze and seasoned fries combine glaze and fry cross-contact hazards, so this dish is unsafe for strict gluten avoidance.
Dragon-Glazed Salmon with Jasmine Rice and Garlic-Butter Broccoli: Salmon finished in a dragon glaze that commonly uses soy or thickening agents that may contain wheat. Because of the glaze formulation, this item is marked unsafe.
Dragon-Glazed Salmon with Mashed Potatoes and Garlic-Butter Broccoli: Same glaze concern applies here, and despite the simple sides, TGI Fridays’ dragon glaze can include wheat-derived components, so this is unsafe without verification.
Grilled Chicken (Garlic-Butter) with Mashed Potatoes and Garlic-Butter Broccoli: Grilled chicken with garlic-butter is generally wheat-free by ingredient. Confirm marinades and ask that the chicken be cooked away from breaded items to limit cross-contact.
Grilled Chicken (Whiskey-Glaze) with Mashed Potatoes and Garlic-Butter Broccoli: Whiskey-glazed chicken uses a glaze that may contain wheat or soy-based ingredients. The glaze and shared prep mean this is unsafe for strict gluten-free diets.
Salmon Fillet with Jasmine Rice and Garlic-Butter Broccoli: Simply grilled or broiled salmon served with rice and broccoli is typically low risk by ingredient. Ask for the dish without any glazes and request separate plating to reduce cross-contact.
Salmon Fillet with Mashed Potatoes and Garlic-Butter Broccoli: Salmon with mashed potatoes and broccoli is usually wheat-free by ingredient. Confirm mashed potato preparation and request clean utensils when served.
Protein Add-On – Crispy Shrimp: Crispy shrimp are breaded and deep-fried in wheat-containing batter, and shared fryer use creates both ingredient and cross-contact hazards, so this add-on is unsafe.
Protein Add-On – Grilled Chicken Breast: Grilled chicken breast is generally wheat-free by ingredient when prepared plain. Verify the seasoning and ask for isolated grilling and clean tongs.
Protein Add-On – Half-Rack Ribs (Apple Butter BBQ): Half-rack with apple butter BBQ may be lower risk than whiskey-glazed versions, but the sauces can vary. Confirm the sauce ingredients and fryer use for sides before ordering.
Protein Add-On – Half-Rack Ribs (Whiskey-Glaze): Whiskey-glazed ribs use a potentially wheat-containing glaze and share prep areas with other sauced items, making this add-on unsafe without verification.
Protein Add-On – Sautéed Garlic Shrimp: Sautéed garlic shrimp prepared without breading is usually wheat-free by ingredient. Ask that it be cooked in a clean pan away from breaded items to avoid cross-contact.
Sides – Coleslaw: Coleslaw is typically wheat-free by ingredient. Confirm the dressing does not use wheat-based thickeners and request a sealed portion to limit cross-contact.
Sides – Garlic-Butter Broccoli: Steamed or sautéed broccoli with garlic-butter is generally wheat-free. Ask that it be cooked in a clean pan separate from breaded or battered items.
Sides – House Salad without Dressing with Breadstick: The salad itself is low risk, but the included breadstick contains wheat, and the breadstick makes this combination unsafe for strict gluten avoidance unless the breadstick is removed.
Sides – Jasmine Rice: Jasmine rice is a naturally wheat-free side. Confirm no sauces or flavorings with wheat were added and request separate scooping utensils.
Sides – Mashed Potatoes: Mashed potatoes are normally wheat-free. Verify they are not finished with a flour-based gravy or thickener, and ask for plain mashed potatoes if uncertain.
Sides – Seasoned Fries: Fries at this location are commonly cooked on shared fry lines, and the seasoning blends may include wheat. Because of these factors, this side is marked unsafe for celiacs.
Sides – Cheese Mac & Cheese: Mac & cheese uses wheat pasta and is an ingredient-level gluten source, so this side is unsafe.
Sides – Caesar Salad with Breadstick: Caesar often comes with croutons, and here includes a breadstick, which introduces wheat, and shared dressing dispensers can also add cross-contact, making it unsafe.
Sides – Giant Onion Rings: Onion rings are battered with wheat flour and fried in shared oil, creating both ingredient and cross-contact hazards. Avoid this side.
Sides – Loaded Mashed Potatoes: Loaded mashed potatoes with toppings are usually wheat-free by base ingredients. Confirm that any gravy or topping ingredients do not contain wheat and request separate utensils.
Cajun Shrimp & Chicken Pasta with Breadstick: Pasta and breadstick contain wheat by ingredient, and the dish is prepared with shared utensils, so this entrée is unsafe for strict gluten avoidance.
Crispy Chicken Fingers with Honey Mustard, Seasoned Fries, and Coleslaw: Breaded chicken fingers and seasoned fries contain wheat and are fried on shared lines, producing both ingredient-level gluten and high cross-contact risk.
Crispy Chicken Fingers with TGI Sauce, Seasoned Fries, and Coleslaw: Same breading and fry hazards apply, and the chicken fingers and fries are unsafe for celiac diners.
Crispy Chicken Fingers (Whiskey-Glaze), Seasoned Fries, and Coleslaw: Breaded chicken with a whiskey glaze multiplies gluten risks from the coating, glaze, and fries, so avoid this plate.
Crispy Shrimp with Seasoned Fries and Coleslaw, and Cocktail Sauce: Breaded fried shrimp and seasoned fries contain wheat in the batter or seasoning and are fried on shared lines, making this dish unsafe.
Fish & Chips with Seasoned Fries, Coleslaw, and Tartar Sauce: Battered fish and seasoned fries are ingredient-level gluten sources and share fryers, so this classic is unsafe for strict gluten-free diets.
Sizzling Chicken & Shrimp with Mashed Potatoes: When prepared grilled or sautéed without breading, this combo can be lower risk by ingredient. Confirm no flour-thickened sauces are used and request separate prep and clean utensils.
It’s clear that there’s a significant gluten risk here, but you might be able to remain safe by ordering their plain grilled steaks, seafood, or chicken, and make sure you don’t order any of the wheat-thickened glazes, sauces, or breaded add-ons. 🥔🍖🌶️
Kid’s Menu
For all the young’uns out there, TGI Fridays’ kids’ menu is aimed at simple, familiar comfort foods, mainly downsized versions of their regular dishes, but many entrees rely on wheat buns, pasta, and breading, so there’s abundant gluten here. 🧀🍅🍤
❌ Kid’s Cheddar Mac & Cheese
❌ Kid’s Crispy Chicken Fingers with Honey Mustard
❌ Kid’s Crispy Shrimp
❌ Kid’s Pasta with Alfredo
❌ Kid’s Pasta with Butter
❌ Kid’s Pasta with Marinara Sauce
❌ Kid’s Sliders
✅ Kid’s Sides – Garlic-Butter Broccoli
✅ Kid’s Sides – Mashed Potatoes
❌ Kid’s Sides – Mozzarella Sticks with Marinara Sauce
❌ Kid’s Sides – Fries
✅ Kid’s Beverages – Apple Juice
✅ Kid’s Beverages – Blue Raspberry Candy Cooler
✅ Kid’s Beverages – Coca-Cola
✅ Kid’s Beverages – Coca-Cola Zero Sugar
✅ Kid’s Beverages – Diet Coke
✅ Kid’s Beverages – Dr Pepper
✅ Kid’s Beverages – Lemonade Minute Maid
✅ Kid’s Beverages – Milk – Chocolate
✅ Kid’s Beverages – Milk – Low-fat
✅ Kid’s Beverages – Sprite
✅ Kid’s Beverages – Watermelon Candy Cooler
❌ Kid’s Desserts – Cup of Dirt
✅ Kid’s Desserts – Sundae
To make sure that we got this right, let’s break these dishes down bit by bit, just to be safe:
Kid’s Cheddar Mac & Cheese: Pasta and cheese sauce are made with wheat pasta, so this is a major source of gluten. Cross-contamination from shared pots or strainers is likely, so avoid if you require strict gluten-free handling.
Kid’s Crispy Chicken Fingers with Honey Mustard: Breaded, fried chicken contains wheat in the coating and is cooked in shared fryers. The item presents both high cross-contact risk and plenty of gluten in the ingredients, and is unsafe for celiac diners.
Kid’s Crispy Shrimp: Battered or breaded shrimp uses wheat flour and shares fry lines with other battered foods. This is an ingredient-level gluten risk and carries a high cross-contact risk.
Kid’s Pasta with Alfredo: Alfredo is served over wheat pasta and often contains roux or thickening agents. The pasta itself makes this dish unsafe for strict gluten avoidance.
Kid’s Pasta with Butter: Simple buttered wheat pasta still uses wheat noodles and shared pots. Ingredient-level gluten is present, so this is not safe for celiacs.
Kid’s Pasta with Marinara Sauce: Marinara over wheat pasta uses a wheat noodle base. Even though the sauce is typically wheat-free, the pasta makes this unsafe for strict gluten-free needs.
Kid’s Sliders: Small sandwiches served on wheat buns. The bun is an ingredient-level gluten source, and assembly uses shared prep surfaces, making sliders unsafe for celiac diners.
Kid’s Sides – Garlic-Butter Broccoli: Steamed or sautéed broccoli with garlic-butter is typically wheat-free by ingredient. Ask that the vegetable be prepared in a clean pan away from breaded items to reduce cross-contact.
Kid’s Sides – Mashed Potatoes: Mashed potatoes are normally wheat-free. Confirm no flour-based gravy or thickener is added and request plain mashed potatoes if you need to minimize gluten risk.
Kid’s Sides – Mozzarella Sticks with Marinara Sauce: Breaded mozzarella sticks are coated in wheat crumbs and fried. The item is an ingredient-level gluten source and shares fryer oil with other battered items.
Kid’s Sides – Fries: Fries may be wheat-free by recipe, but many kitchens use shared fryers for battered items. Because of fryer cross-contact and possible seasoned coatings, these fries are marked unsafe.
Kid’s Beverages – Apple Juice: Factory-sealed apple juice contains no wheat and is a very low cross-contact risk when served unopened or from a clean dispenser.
Kid’s Beverages – Blue Raspberry Candy Cooler: Fountain or premixed flavored drink typically contains no wheat ingredients. Prefer sealed bottles or request a wiped nozzle to lower cross-contact risk.
Kid’s Beverages – Coca-Cola: Factory-formulated cola contains no wheat. Choosing a sealed can or bottle eliminates almost all cross-contact concerns.
Kid’s Beverages – Coca-Cola Zero Sugar: Sugar-free cola formulations contain no wheat. Sealed cans are the lowest-risk option for strict gluten avoidance.
Kid’s Beverages – Diet Coke: Diet cola contains no wheat by ingredient. Opt for sealed packaging for minimal cross-contact exposure.
Kid’s Beverages – Dr Pepper: Standard fountain syrup contains no wheat. For the lowest risk, choose bottled or canned service rather than a fountain pour.
Kid’s Beverages – Lemonade Minute Maid: Lemonade is normally wheat-free. Request a fresh pour and avoid garnish stations that might transfer pastry crumbs.
Kid’s Beverages – Milk – Chocolate: Chocolate milk is typically wheat-free by ingredient. Verify mix formulations if pre-mixed; single-serve cartons are safest for strict celiacs.
Kid’s Beverages – Milk – Low-fat: Plain milk contains no wheat and is a low cross-contact risk when served in sealed containers or fresh pours.
Kid’s Beverages – Sprite: Lemon-lime soda contains no wheat. Prefer sealed cans to eliminate dispenser-related cross-contact.
Kid’s Beverages – Watermelon Candy Cooler: Flavored fountain beverage generally lacks wheat ingredients. Ask for a fresh pour and a cleaned nozzle to reduce risk.
Kid’s Desserts – Cup of Dirt: Dessert typically built with cookie crumbs or cake pieces that contain wheat. This is an ingredient-level gluten item and is unsafe for strict gluten avoidance.
Kid’s Desserts – Sundae: Ice cream with sauce or toppings is often wheat-free by ingredient, but watch for cookie or brownie mix-ins. Make sure to request no cookie or cake add-ins and confirm toppings to reduce cross-contact.
If you want to stay safe, your best gluten-friendly bets are the sealed drinks, simple veggies, plain mashed potatoes, and garlic-butter broccoli, and be sure to skip the breaded proteins, battered sides, desserts with cookie crumbs, and the pasta. 🍝🥔🍠
Desserts
Unfortunately, if you were hoping for dessert, then tough luck, as all the sweet treats at TGI Fridays are overwhelmingly bakery- and pastry-based, featuring wheat-containing doughs, crusts, or cookie and brownie components. 🍪🍩🍮🍰
❌ Bailey’s Brownie Obsession
❌ Brownie Obsession
❌ Cinnamon Sugar Pretzel Bites
❌ Gooey Butter Cake
❌ New York Cheesecake
❌ Nitro Espresso Martini
❌ The Mudslide
For comparison, let’s take a closer peek at each of these desserts to see how they’re made:
Bailey’s Brownie Obsession: Warm brownie base made from wheat flour, topped with ice cream and a Bailey’s sauce. The brownie is an ingredient-level gluten source, and assembly in the pastry area raises cross-contact risk.
Brownie Obsession: Classic brownie sundae built on a baked wheat-brownie, ice cream, and sauce. The brownie provides direct gluten exposure, and shared scooping utensils and trays increase the chance of cross-contamination.
Cinnamon Sugar Pretzel Bites: Soft pretzel dough made from wheat flour, tossed in cinnamon sugar, and served with dipping sauce. The item contains wheat by ingredient and is prepared on shared bakery surfaces and warmers.
Gooey Butter Cake: Dense, buttery cake made with wheat flour and sugar, often cut and plated from shared pastry trays. This is an ingredient-level gluten source and carries a high cross-contact risk from shared tools.
New York Cheesecake: Cheesecake served on a graham- or cookie-based crust made with wheat. Even if the filling is wheat-free, the crust and shared slicing/serving utensils make this unsafe for celiacs.
Nitro Espresso Martini: A prepared cocktail that may include flavored syrups, liqueur infusions, or dessert garnishes prepared in the pastry area. Per the official allergen guide, this dessert contains gluten in the garnishes and shared serviceware.
The Mudslide: Dessert-style cocktail containing cream liqueurs and often blended with ice cream, brownie, or cookie mix-ins. The inclusion of bakery mix-ins and shared blenders and assembly stations creates an ingredient and cross-contact gluten risk.
Even if you ignore the presence of wheat in the crusts, batters, doughs, or dessert mix-ins, you can’t easily look past the heavy cross-contamination risks from shared pastry stations and blenders at TGI Fridays’ kitchen spaces. 🍧🍨🍦🎂
Beverages
Like most restaurants, the beverages at TGI Fridays are among the lowest-risk items for any diner trying to avoid gluten. For extra safety, most drinks are factory-sealed with bottles or cans that feature extremely minimal cross-contamination risk. 🍵☕
✅ Coca-Cola
✅ Coca-Cola Zero Sugar
✅ Diet Coke
✅ Dr Pepper
✅ Gold Peak Sweet Tea
✅ Gold Peak Unsweetened Tea
✅ Lemonade Minute Maid
✅ Sprite
✅ Strawberry Passion Tea
✅ Freshly Brewed Coffee
✅ Freshly Brewed Gold Peak Iced Tea
✅ Freshly Brewed Hot Tea
✅ Perrier
✅ Red Bull
✅ Red Bull – Sugar Free
✅ Red Bull – Tropical
✅ Red Bull – Watermelon Sugar Free
✅ Slushes – Blue Raspberry
✅ Slushes – Cherry Limeade
✅ Slushes – Red Bull Passion (Regular)
✅ Slushes – Red Bull Passion (Sugar Free)
✅ Slushes – Red Bull Passion (Tropical)
✅ Slushes – Red Bull Passion (Watermelon Sugar Free)
✅ Slushes – Strawberry Lemonade
Let’s make sure we didn’t miss out on any hidden traces of gluten by taking a closer look:
Coca-Cola: Classic cola produced from concentrated syrup and carbonated water. The ingredients contain no wheat. For the lowest cross-contact risk, choose a factory-sealed can or ask staff to wipe the fountain nozzle before filling.
Coca-Cola Zero Sugar: Zero-sugar cola made from a formulated syrup and carbonation. It contains no wheat ingredients. Selecting a sealed can or bottle minimizes handling and cross-contact at the service station.
Diet Coke: Diet cola manufactured from a sugar-free syrup concentrate. It does not include wheat. When dispensed from a fountain, request that the nozzle be cleaned for the lowest contamination risk.
Dr Pepper: Distinctive cola-style soda made from syrup and carbonated water. The recipe contains no wheat. Prefer sealed containers or a freshly wiped dispenser to reduce any surface cross-contact.
Gold Peak Sweet Tea: Brewed tea sweetened and chilled for service. Brewed tea does not contain wheat ingredients. If you’re very gluten intolerant or sensitive, ask that the staff pour from a cleaned pitcher or provide a sealed bottled option if available.
Gold Peak Unsweetened Tea: Unsweetened brewed tea served chilled. The beverage itself is wheat-free. Request that the serving pitcher or dispenser be cleaned before pouring to minimize remote contamination.
Lemonade Minute Maid: Lemonade prepared from concentrate or syrup and water. Standard formulations do not include wheat. Prefer sealed bottles or ask staff to freshly dispense into a clean cup.
Sprite: Lemon-lime soda delivered from syrup and carbonated water. The product contains no wheat. Choosing a sealed can eliminates dispenser-related cross-contact concerns.
Strawberry Passion Tea: Fruit-flavored brewed or steeped tea with added syrup or infusion. The base ingredients do not contain wheat, but flavored syrups may vary. Ask staff to confirm ingredients and request sealed syrup portions if needed.
Freshly Brewed Coffee: Hot brewed coffee made from roasted beans. Coffee also contains no wheat in the ingredients list. Use a freshly brewed pot or a sealed single-serve option and request a clean lid to avoid contact with pastry crumbs.
Freshly Brewed Gold Peak Iced Tea: Freshly brewed iced tea prepared on site. The tea itself is free of wheat. Ask staff to confirm the pitcher was cleaned and to avoid shared garnish stations.
Freshly Brewed Hot Tea: Hot, steeped tea served in a cup or pot. Tea leaves contain no wheat. For minimal risk, request a fresh pot or sealed tea bag service.
Perrier: Sparkling mineral water sold in sealed bottles. The product is gluten-free by ingredient. Sealed bottles present the lowest possible cross-contact risk.
Red Bull: Canned energy drink formulated without wheat ingredients. Factory-sealed cans remove on-site handling concerns and are a reliable option for strict gluten avoidance.
Red Bull – Sugar Free: Sugar-free energy drink in sealed cans. The product does not contain wheat ingredients. Choose a sealed can to avoid dispenser cross-contact.
Red Bull – Tropical: Flavored variant of Red Bull supplied in sealed cans. The formulation contains no wheat. Prefer the sealed can for minimal handling and cross-contact risk.
Red Bull – Watermelon Sugar Free: Sugar-free watermelon-flavored energy drink in sealed cans. It contains no wheat ingredients. You should use the factory-sealed can to eliminate service-related contamination.
Slushes – Blue Raspberry: Frozen slush made from flavored syrup and ice. Syrup formulations usually do not include wheat, but on-site syrup lines and shared machines can introduce trace contamination. Request a cleaned nozzle or sealed alternative if needed.
Slushes – Cherry Limeade: Frozen cherry-lime slush prepared from syrup and ice. The base syrup typically lacks wheat. Ask staff to confirm syrup ingredients and to clean the dispensing equipment before serving.
Slushes – Red Bull Passion (Regular): Red Bull-based frozen slush made with Red Bull syrup and ice. The canned or bottled Red Bull concentrate contains no wheat, but shared slush machines can cross-contact. Prefer a sealed drink when possible.
Slushes – Red Bull Passion (Sugar Free): Sugar-free Red Bull slush prepared from sugar-free concentrate and ice. The concentrate is free of wheat, but request machine cleaning to reduce cross-contact risk from prior batches.
Slushes – Red Bull Passion (Tropical): Tropical-flavored Red Bull slush using flavored Red Bull syrup. The ingredient lists do not include wheat. Ask staff to rinse the slush machine and use clean cups for the lowest risk.
Slushes – Red Bull Passion (Watermelon Sugar Free): Watermelon sugar-free Red Bull slush prepared from concentrate and ice. The syrup does not contain wheat ingredients. Prefer sealed canned Red Bull if you require strict minimization of cross-contact.
Slushes – Strawberry Lemonade: Frozen strawberry-lemonade slush made from fruit syrup and ice. The syrup base generally does not include wheat, but shared dispensers and topping stations can transfer crumbs. Request a cleaned dispenser before filling.
Nonetheless, if you aren’t drinking from a sealed can or bottle, you do need to be mindful of cross-contamination during the prep process, so ask the staff the clean the dispensers or drinks nozzles to further minimize any cross-contact risk, too. 🥤🧃🍋
To Sum Up
Long story short, TGI Fridays is a challenging one to recommend to celiacs, as most of their menu is just one major red flag after another, with tons of wheat- and gluten-contaminated items across their entire menu, from appetizers to dessert. 🥗🥔🍝
Whether it’s wheat-thickened sauces, batter, breading, or bakery add-ins, not to mention a large selection of deep-fried sides and other major cross-contamination hazards, this leaves you just a tiny sliver of their menu that’s somewhat safe. 🥩🍗🍖🥓
This includes plain grilled proteins (but be careful with the sides and add-ons), some of their salads, a few sides, their beverages (of course), and you might even be able to consider the burgers and sandwiches, but only if you swap out the bun. 🍔🥯🌾
Otherwise, much of their menu is off-limits to celiacs, whether by having wheat and gluten in the ingredients list or via cross-contact, so I’m going to stay on the safe side and give TGI Fridays a pass for now, until they add more celiac-friendly options. 👎
In the meantime, if you’d like to discover other restaurants with plenty of gluten-free options, make sure to stay tuned to Great Without Gluten for even more celiac-friendly and gluten-free eating-out guides!
And, while you’re here, you might also want to check out my other gluten-free menu guides and some tasty gluten‑free recipes, too!
If you’re craving other fast-food or casual dining chains and gourmet meals, do check out my other celiac-friendly, gluten-free dining out guides to El Pollo Loco, Zaxby’s, Rainforest Cafe, Bojangles, Smashburger, Golden Corral, Perkins, Dave and Buster’s, Buca di Beppo, Dutch Bros, White Castle, Hooters, On the Border, and more! 🍔🍟🍗
Stay safe and gluten‑aware, my celiac friends! 💖🥗
Frequently Asked Questions
While working on this TGI Fridays gluten-free menu guide, I came across some rather interesting questions floating around social media and some foodie forums, particularly on Reddit, so I thought I’d try and answer those burning questions here:
Does TGI Fridays have gluten-free options?
Some menu items at TGI Fridays are naturally wheat-free, such as the plain grilled proteins, simple salads without croutons, and many beverages, but they’re not a certified gluten-free kitchen. As such, cross-contact is possible because of shared fryers, grills, and prep areas.
What are the safest things to order at TGI Fridays if I need gluten-free food?
Safer choices are the plain grilled proteins (but ask for no glaze or marinade unless it’s been verified), salads without croutons with sealed dressing, steamed vegetables, the jasmine or cilantro rice, and factory-sealed drinks. To be even safer, you can ask for sauces on the side.
Are the fries and fried items at TGI Fridays gluten-free?
Typically, no. Fries and other fried items are cooked in shared fryers with breaded foods, creating a high cross-contact risk. If you must order fried items, confirm with the location whether they use a dedicated fryer and get that confirmation in writing when possible.
How should I order to minimize gluten cross-contamination at TGI Fridays?
First off, remember to inform your server that you have celiac disease, and ask them to use fresh gloves and clean utensils, prepare your dish on a wiped prep surface, leave sauces on the side, skip any breading or croutons, and avoid shared fryers, too, which ought to help.
Does TGI Fridays offer a certified gluten-free menu or gluten-free buns?
TGI Fridays doesn’t certify a full gluten-free menu, but some locations may offer gluten-free bun substitutes, though the availability and handling practices vary by location. Ultimately, if a gluten-free bun is available, be sure to confirm that it’s stored and toasted separately.
Photo Credit
Mike Mozart from Funny YouTube, USA, CC BY 2.0, via Wikimedia Commons
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Becky ✍️
Hi, I am Becky. I am a passionate recipe maker and having been a coeliac (celiac) for 30+ years I focus on gluten-free recipes. My blog is my online cookbook of gluten-free tasty recipes. You can follow me on X: @beckygwg
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