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6 Items on Popeyes Gluten Free Menu 

Learn how to eat gluten free at Popeye’s.

Given increasing awareness around Celiac disease and other autoimmune (or naturally occurring) gluten-sensitivity issues, having gluten-free options has become more crucial for restaurants. 

Popeye's Louisiana Kitchen fast food restaurant

No one wants to give up their favorite comfort foods just because they can’t have gluten. So, gluten-free menu options need to taste great while not containing the protein found in wheat, barley, and rye. 

Although it’s becoming easier to find gluten-free options at health-conscious restaurants that may be pricier or less accessible to the average consumer, it’s still not an easy task at many fast-food restaurants. 

Fortunately, that reality is beginning to change as well! Popeyes is doing its part by offering several gluten-free menu items at their locations across the globe. 

Popeye’s Gluten Free Options

You don’t have to give up some of your Popeyes favorites just because you’re gluten-free! Let’s cover some of those options that will still let you enjoy some Louisiana flavors. 

Cajun Rice

Because gluten is often associated with carbs since bread and pasta contain gluten, rice is often mistakenly seen as a menu item those with gluten sensitivities can’t enjoy. 

Luckily, all forms of rice are gluten-free. 

Popeye’s Cajun Rice, otherwise known as “dirty rice” given its meat-tinted color, is a gluten-free side dish at Popeyes that’s full of savory flavor.

It includes long-grain rice and gets most of its flavor from the ground beef, chicken gizzards, onions, and bell peppers they cook with it.

If you can’t have Popeye’s fried chicken because of the gluten in the breading, I recommend this rice! It’s got a great meaty flavor that’ll fill you up and satisfy your cravings for fried chicken.


Cole Slaw

Popeye’s Cole Slaw is a popular, fresh-tasting menu item to order alongside Popeye’s greasy and delectable fried chicken. However, it is a great snack on its own. 

Although it includes mayonnaise, it is still much lighter and gut-friendly than many other Popeyes menu items. 

It also includes healthy ingredients such as onions, peppers, cabbage, and carrots.

While it might not do much to count toward your daily vegetable intake, it’s nothing to feel bad about!

Plus, it’s so refreshing between bites of Popeye’s other rich foods. 


Corn On the Cob

Like the dirty rice mentioned above and red beans & rice discussed below, Popeye’s corn on the cob is a carb-centered side dish that should sufficiently fill you up and provide some energy and fuel without making you feel sick to your stomach from gluten. 

The corn itself is not your backyard BBQ grilled corn.

It’s not chargrilled or slathered in butter, but it complements the fried chicken at Popeye’s and can add a bit of much-needed sweetness when there are so many other savory side dishes to consider. 

If you like your corn a bit saltier, ask for extra on the side to add later!

If there’s one drawback to this corn, it’s that it could use a bit more seasoning. But, that’s easily remedied!


Red Beans & Rice

Another item on Popeye’s gluten-free menu is their Red Beans & Rice.

Including ingredients such as onions, bacon, and garlic, you won’t have to forego flavor with this dish, even if you’re getting rid of gluten! 

The Red Beans & Rice are smokey, savory, fatty, filling.

It’s something that can be ordered as a side or even eaten as a small dinner if you’re not too hungry. 

I recommend this dish to those looking for quality over quantity in their search for gluten-free menu items. You may get a small portion, but it’s big on flavor. 


Apple Sauce

One of the most unexpected items on Popeye’s gluten-free menu is apple sauce.

While it might not seem like much, Popeye’s applesauce is a great snack or additional item to add to a kid’s meal if you have a child with gluten sensitivity. 

It’s a quick way to add some sweetness to your meal, and with 2g of fiber in each serving, it serves a role in keeping your hunger hormones at bay.

I recommend this menu item for people looking for a quick bite to hold them over for an hour or so or as a delicious sweet ending to a more hearty and complete meal. 


Soft Drinks

Some people might not think about beverages when considering a gluten-free diet.

Still, in addition to beer – which is perhaps the most apparent offender – some drink mixes, pre-made coffee drinks, and even chocolate milk may contain gluten. 

It’s essential to understand which drinks gluten-free dieters can have.

Most soft drinks do not contain gluten and are safe for those with Celiac disease, gluten intolerance, or gluten sensitivities to consume. 

Here are all of the soft drinks at Popeye’s that don’t contain any gluten or wheat ingredients. 

  • Sprite 
  • Coke
  • Diet Coke
  • Pepsi
  • Diet Pepsi
  • Hawaiian Punch
  • Orange Juice 
  • Coffee
  • Mountain Dew
  • Tea (Unsweetened and Sweet)
  • Fanta (Strawberry and Orange)
  • Dr. Pepper

Popeye’s Gluten Free Options

  1. Cajun rice
  2. Cole Slaw
  3. Corn on the Cob
  4. Red Beans & Rice
  5. Apple Sauce
  6. Soft Drinks

Final Thoughts

Finding gluten-free options at restaurants can be challenging for those with Celiac disease, gluten intolerance, or gluten sensitivities – especially at fast-food restaurants. 

But, those wanting a quick and cheap meal should not have to risk their health and bodily comfort to get it. 

Luckily, more fast-food restaurants are adding gluten-free menu items, labeling their gluten-free options more clearly, or both. 

You can easily make a meal out of Popeye’s gluten-free options by mixing and matching things like Red Beans & Rice, corn on the cob, and applesauce, so you don’t have to give up the flavors you love because of your dietary restrictions.  

Which of these Popeye’s gluten-free menu items will you choose first? Let us know some of your favorites!

Looking for other gluten free options? Check out the gluten free menu at Taco Bell.

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Written by Erin B.

Erin lives in East Passyunk and enjoys checking out the local restaurants in South Philly and beyond. Her favorite restaurants are those with spicy food and outdoor seating so that she can bring along her dog, Miss Piggy.