Popeyes Gluten Free Menu

If you’re a fan of fried chicken, then you’ve probably heard of Popeyes and wondered whether or not they have a gluten free menu. In this guide, I’ll share the complete Popeyes gluten-free menu so you can decide.

Unfortunately, none of Popeyes classic chickens, tenders, seafood, or even sandwiches are gluten-free, according to the official allergen menu on their website. For this reason, I don’t recommend picking Popeyes to have a filling gluten free meal.

However, if you’re headed there with friends and family and want to know what you could enjoy safely, then read on for the full guide to Popeyes gluten free menu. I’ll share everything that’s gluten free and also mention tips to eat gluten free items there safely. 

History Of Popeyes

Popeyes first started in New Orleans, Louisiana, in 1972, founded by Al Copeland. He initially named it "Chicken on the Run," aiming to compete with Kentucky Fried Chicken. However, the business didn't take off as expected. 

Not one to be defeated easily, Copeland re-opened the restaurant, this time under the name "Popeyes," inspired by Detective Jimmy "Popeye" Doyle from the movie "The French Connection." He also changed the recipe to a spicier, Cajun-style chicken, which was a hit and has been a staple of the Popeyes menu ever since.

By 1984, the restaurant had gone global, expanding into Toronto, Canada. One year later, Popeyes launched its 500th location in Landover, Maryland, putting them on the global map alongside some of its competitors. During this time, they also became America's third-largest quick-service chicken chain in terms of overall number of sites opened.

Plus, they launched new locations in Kuala Lumpur, Malaysia, just before AFC Enterprises, Inc., formerly known as America's Favorite Chicken Company, purchased the franchise in 1992. Seven years later, Popeyes topped $1 billion in annual sales.

In 2008, the company revamped itself with a new logo influenced by its roots in traditional Louisiana-style home cuisine. After that, they released an award-winning recipe called "Wicked Chicken and Cane Sweeeet Iced Tea." This recipe earned them the MenuMasters Award for 2010.

Popeyes established its 2,000th outlet in Memphis, Tennessee in 2011. They also launched a healthy cuisine menu called Louisiana Leaux with a flash mob in the French Quarter. This emphasis on healthier food is ideal for clients seeking to reduce their overall calorie intake.

Popeyes Gluten Free Menu Items

Unfortunately, Popeye’s has a very limited gluten free menu, which is mainly restricted to their sides. 

Note: All these items are marked as free of wheat and not using a shared fryer or toaster, which means that Popeyes states they are free of cross-contamination and wheat allergens. However, I always recommend asking the staff and informing them of your dietary restrictions before placing an order. 

Here are all the items on Popeyes menu that are gluten free: 

Signature Sides

• Red beans & rice
• Cajun rice
• Coleslaw
• Jalapenos

Dipping Sauces

• Bayou Buffalo
• Blackened Ranch
• Buttermilk Ranch
• Mardi Gras Mustard
• Sweet Heat
• Tartar
• Creole Cocktail

Beverages

• Coca Cola
• Diet Coke
• Sprite
• Fanta Strawberry
• Fanta orange
• Hawaiian Punch
• Mountain Dew
• Pepsi
• Diet Pepsi
• Dr. Pepper
• Unsweetened Tea
• Sweet Tea
• Minute Maid Lemonade

Tips for Placing an Order for Gluten Free Items at Popeyes

As mentioned above, most of Popeyes menu is not gluten-free which means that it is not safe for anyone with gluten allergies or celiac disease. 

You can, however, choose any of the items that I have listed above as they are mentioned to be free of wheat and cross-contamination according to Popeyes’ US Allergen Menu that was last updated in December 2022.

However, some branches may not be as strict on adhering to cross-contamination guidelines, so it’s incredibly important to inform your server of your dietary restrictions before placing an order. 

Make sure to ask them how they prepare their gluten free food. As uncomfortable as it may feel, it’s always better to do that than to get sick later. You can also specifically ask them to request the chef to prepare your food to avoid cross-contamination and to use clean utensils. 

While you can go along with friends and family to have some light snacks and a light meal at Popeyes, I would not recommend it for a hearty, filling meal since none of their signature dishes are gluten-free and the overall risk of cross-contamination is high.

Frequently Asked Questions