Red Lobster Gluten Free Menu 2025 Complete Guide to Safe & Delicious Dining
If you’re following a gluten-free diet but still want to enjoy the iconic seafood dishes at Red Lobster, you’re in luck. The Red Lobster gluten free menu offers a wide range of options — from grilled seafood and steaks to fresh salads and side dishes — that are safe for people with gluten intolerance or celiac sensitivity.
In this complete guide, you’ll learn what gluten-free options are available at Red Lobster, how to order safely, which items to avoid, and answers to all the most-asked questions about gluten-free dining at Red Lobster.
Understanding the Red Lobster Gluten Free Menu
Red Lobster doesn’t have a separate gluten-free kitchen, but it does provide a dedicated allergen menu that lists items that can be prepared gluten free upon request.
Their team takes precautions like:
- Cleaning surfaces before preparing gluten-free orders
- Using separate utensils when possible
- Cooking certain items in clean pans or on the grill rather than in shared fryers
However, cross-contamination may occur since Red Lobster’s kitchens handle wheat products. So, always inform your server that you are eating gluten-free due to allergy or sensitivity.
Complete Red Lobster Gluten Free Menu 2025
Here’s an updated overview of the gluten-free food options you can enjoy at Red Lobster.
Starters Appetizers
| Item | Gluten-Free Option | Notes |
| Signature Shrimp Cocktail | ✅ Yes | Naturally gluten free |
| Lobster & Langostino Pizza | ❌ No | Contains wheat crust |
| Creamy Lobster Dip (with veggies instead of chips) | ✅ Possible | Ask to replace chips with celery or carrots |
Soups & Salads
| Item | Gluten-Free Option | Notes |
| Classic Caesar Salad (no croutons) | ✅ Yes | Request without croutons |
| Garden Salad (no croutons) | ✅ Yes | Gluten-free dressing available |
| Lobster Bisque | ❌ No | Contains flour |
| Clam Chowder | ❌ No | Contains wheat |
Gluten Free Entrees at Red Lobster
| Main Course | Gluten-Free Option | Notes |
| Atlantic Salmon (Grilled) | ✅ Yes | Safe and popular choice |
| Rainbow Trout (Grilled) | ✅ Yes | Gluten free when grilled |
| Garlic Shrimp Skewer | ✅ Yes | Cooked without sauce |
| Live Maine Lobster (Steamed) | ✅ Yes | 100% gluten free |
| Steaks (Sirloin / NY Strip) | ✅ Yes | Choose no seasoning or gluten-free marinade |
| Chicken Breast (Grilled) | ✅ Yes | Simple and safe |
| Snow Crab Legs | ✅ Yes | Naturally gluten free when steamed |
Gluten Free Sides
| Side Dish | Gluten-Free Option |
| Baked Potato | ✅ Yes |
| Mashed Potatoes | ✅ Yes |
| Coleslaw | ✅ Yes |
| Fresh Broccoli | ✅ Yes |
| Seasonal Vegetables | ✅ Yes |
| French Fries | ⚠️ May Contain |
Gluten Free Desserts
Red Lobster’s dessert menu is more limited for gluten-free eaters.
| Dessert | Gluten-Free Option |
| Vanilla Ice Cream | ✅ Yes |
| Fresh Fruit Cup (select locations) | ✅ Yes |
| Chocolate Wave Cake | ❌ No |
Gluten Free Sauces & Dressings at Red Lobster
You can safely enjoy several gluten-free sauces and dressings, including:
- Cocktail Sauce
- Butter Sauce
- Marinara (for dipping, confirm location)
- Tartar Sauce
- Caesar Dressing (gluten-free version available at most locations)
Always ask your server to confirm ingredients as they may vary by location.
Red Lobster Menu Items That Are Not Gluten Free
Avoid these popular but gluten-containing dishes:
- Cheddar Bay Biscuits
- Breaded Shrimp (Walt’s Favorite)
- Hand-Breaded Calamari
- Lobster Pizza
- Crab Linguini Alfredo
- Fried Clam Strips
- Garlic Bread
How to Order Gluten Free at Red Lobster
Follow these steps to make your dining experience safe and stress-free:
- Ask for the Allergen Menu It lists all items by allergen type.
- Inform Your Server Clearly mention that you’re gluten-intolerant.
- Choose Grilled or Steamed Items They’re safest and easiest to customize.
- Avoid Shared Fryers Anything fried may risk gluten cross-contact.
- Skip the Biscuits Red Lobster’s Cheddar Bay Biscuits are not gluten-free.
Do All Red Lobster Locations Offer Gluten Free Options?
Yes, all U.S. and U.K. Red Lobster locations offer a gluten-free menu guide. However, availability may vary slightly by region.
If you’re ordering through Red Lobster online or delivery apps, check the “Allergen Info” tab before adding items to your cart.
Pro Tip: Bring Your Own Gluten-Free Biscuits!
Many Red Lobster fans bring their own gluten-free Cheddar Bay Biscuit mix from grocery stores made by Red Lobster itself. You can bake them at home and enjoy them alongside your meal!
FAQs
Does Red Lobster have a separate gluten free menu?
Yes. Red Lobster provides an official allergen and gluten-free menu, which you can request in-store or view online.
Are Red Lobster’s Cheddar Bay Biscuits gluten free?
No. The original biscuits contain wheat flour. However, Red Lobster sells a gluten-free biscuit mix in stores and online.
Is Red Lobster’s shrimp gluten free?
The grilled shrimp skewers and shrimp scampi (without bread) can be gluten-free. Avoid fried or breaded shrimp options.
Are Red Lobster’s fries gluten free?
They are naturally gluten free, but cross-contamination may occur since fries are cooked in shared oil.
Can people with celiac disease eat at Red Lobster?
Yes, but with caution. Always inform your server and choose grilled or steamed options to minimize risk.
Final Thoughts
The Red Lobster gluten free menu is an excellent option for seafood lovers who avoid gluten. While the restaurant doesn’t have a dedicated gluten-free kitchen, its allergen guide and customizable dishes make it easy to enjoy a delicious meal with confidence.
From grilled salmon and steamed lobster to fresh salads and baked potatoes, Red Lobster ensures that everyone — even those with dietary restrictions — can savor the flavor of the sea safely.
Whether you’re choosing gluten-free or exploring other Red Lobster Dinner Menu guides for more delicious options.
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