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Denny’s gluten free menu is filled with 44 classic breakfast, lunch and dinner choices that will leave gluten sensitive (or intolerant) individuals satisfied at anytime of the day.5
While Denny’s does have an allergen menu, it’s somewhat difficult to read and doesn’t include the calories or other macronutrients of food item; so the menu compiled below streamlines offers more information on each gluten free menu item.
Furthermore, we’ll explain if they’re certified gluten free, touch on whether or not they serve gluten free pancakes, and some practical tips when ordering GF at Denny’s.
Does Denny’s Offer a Gluten Free Menu? Does Denny’s Have Gluten Free Options?
Gluten free dieters everywhere can rejoice, because Denny’s offers a number of gluten free options for breakfast, lunch, dinner, and even dessert. While they may not have gluten free pancakes like a number of other breakfast chains, there is still a good amount of options to choose from regardless of cravings. Take a look at the list below for gluten free dish ideas to fit into any meal plan.
Is Denny’s Gluten Free Menu Certified Gluten Free?
Denny’s does not have a certified gluten free or certified GF menu. However, they do have an allergen menu for guests who are avoiding gluten, fish, shellfish, eggs, dairy, soy, and nuts.
Patrons of Denny’s who are also gluten free are invited to check the allergen menu to ensure that an item does not contain any gluten, or even just to limit their exposure to cross contamination due to ingredients being processed in the same facility or using the same equipment as gluten.
Does Denny’s Have Gluten Free Pancakes?
Sadly, Denny’s does not offer gluten free pancakes at this time. But gluten free dieters who still have a craving for pancakes are in luck, because there are other national restaurant chains that offer gluten free pancake alternatives. For example, the international house of pancakes, or more commonly known as IHOP, has a gluten free pancake recipe available at all locations.
Don’t worry, this option is made from rice flour and completely lacks gluten containing wheat ingredients. Looking for more variety? Try a number of the waffle house gluten free meal items for additional gluten free breakfast ideas.
Alternatively, gluten free individuals who want to enjoy a delicious pancake or waffle can make their pancakes at home. There are a number of gluten free recipes available on the internet.
Or, gluten free bakers can simply swap out the typical wheat based flour for almond flour, buckwheat flour, coconut flour, or even ground flax meal in a one to one ratio for the perfect gluten free pancake. In fact, studies suggest that flaxseeds are beneficial for reducing cancer risk, improving digestive health, and even supports brain development.1
So make sure to try this ingredient out in future recipes.
Can Denny’s Sandwiches and Burgers Be Made Gluten Free?
Yes, Denny’s sandwiches and burgers can be made gluten free. Gluten free guests are encouraged to try ordering their meal bunless, wrapped in lettuce, or even use a gluten free english muffin instead of the standard, high in gluten bread. Hungry dieters looking for more burger options should look at the whataburger gluten free menu for additional gluten free options.
All of Denny’s Gluten Free Menu Items
This is an all encompassing list of Denny’s gluten free menu options. Not only will this include items that completely lack gluten! This list also contains hidden, off menu tricks to making meals completely gluten free. Try out any combination of the list below, and enjoy a gluten free breakfast, lunch, or dinner from Denny’s!
Gluten free guests should also keep in mind that Denny’s uses a combined grill and fryers for all their meals. So some items such as meats, fries, and hash browns will run a risk for cross contamination. Gluten free guests with extreme reactions to gluten should exercise caution, and may be better off sticking to low risk gluten free items such as salads or beverages.
Denny’s Gluten Free Breakfast Items
Source: zkruger via Canva.com6
1. Classic Benny Breakfast with Hash Browns: Ask to swap out the english muffin with the gluten free english muffin instead, and skip the hollandaise sauce.
Calories: 730 calories.
Carbs: 64 grams.
Fat: 37 grams.
Protein: 32 grams.
2. South Western Benny Breakfast with Hash Browns: Order with a gluten free english muffin, and enjoy this eggs benedict with a southern twist. Make sure to request no hollandaise sauce.
Calories: 950 calories.
Carbs: 60 grams.
Fat: 55 grams.
Protein: 59 grams.
3. Moons Over My Hammy: Request this ham, cheese, and egg sandwich without the bread.
Calories: 1040 calories.
Carbs: 90 grams.
Fat: 54 grams.
Protein: 47 grams.
4. The Grand Slamwich: Make sure to order without the potato bread.
Calories: 1300 calories.
Carbs: 94 grams.
Fat: 79 grams.
Protein: 52 grams.
5. T-Bone Steak and Eggs: Steak, eggs, and hash browns. Top it off with the gluten free English muffin.
Calories: 910 calories.
Carbs: 55 grams.
Fat: 49 grams.
Protein: 59 grams.
6. Santa Fe Bowl: South of the border style and completely gluten free.
Calories: 770 calories.
Carbs: 38 grams.
Fat: 58 grams.
Protein: 27 grams.
7. Build Your Own Omelet: Add any combo of the available meat, cheese, toppings, and add-ins. Comes with hashbrowns and a gluten free muffin on request. This high in protein meal can be made as healthy as possible, and is ideal for dieters wanting to lose weight and harden muscles.
Calories: Varies.
Carbs: Varies.
Fat: Varies.
Protein: Varies.
8. Mile High Denver Omelet: Make sure to request the gluten free muffin for the choice of bread.
Calories: 1090 calories.
Carbs: 69 grams.
Fat: 67 grams.
Protein: 51 grams.
9. Ultimate Omelet: Comes with just about everything. Paired with hash browns and choice of bread.
Calories: 1040 calories.
Carbs: 63 grams.
Fat: 77 grams.
Protein: 44 grams.
10. Philly Cheese Steak Omelet: A Philadelphia approved classic.
Calories: 1130 calories.
Carbs: 63 grams.
Fat: 71 grams.
Protein: 54 grams.
11. Loaded Veggie Omelet: A gluten free, vegetarian’s delight. High in veggie diets have been clinically proven to decrease the risk of obesity and cardiovascular disease.2 So enjoy this healthy meal without a worry.
Calories: 920 calories.
Carbs: 63 grams.
Fat: 56 grams.
Protein: 36 grams.
12. Two Moons Over My Hammy Omelet: This ham, swiss, and American cheese omelet is served all day and gluten free when ordering with a gluten free choice of bread.
Calories: 1040 calories.
Carbs: 90 grams.
Fat: 54 grams.
Protein: 47 grams.
13. All American Slam: Scrambled eggs, cheese, bacon, sausage, hash browns. All gluten free, when paired with a gluten free choice of bread.
Calories: 1170 calories.
Carbs: 57 grams.
Fat: 80 grams.
Protein: 50 grams.
14. Fit Slam: A healthy choice of turkey bacon, spinach, egg, and seasonal fruit. Make sure to sub for a gluten free English muffin.
Calories: 450 calories.
Carbs: 59 grams.
Fat: 12 grams.
Protein: 27 grams.
15. Build Your Own Slam: Any of these ingredients are gluten free and guaranteed to be delicious: Bacon, eggs (boiled, fried, scrambled, whites), gluten free English muffin, ham, hash browns, sausage links, season fruit, and turkey bacon strips.
Calories: Varies.
Carbs: Varies.
Fat: Varies.
Protein: Varies.
Denny’s Gluten Free Lunch Items
If you’re looking for a heartier meal or dining in at a later time, these meals are for you:
Source: MPKphoto via Canva.com7
16. Super Bird Sandwich: Turkey, swiss, bacon, and tomato. Opt for a gluten free English muffin or lettuce wrap to make this gluten free.
Calories: 760 calories.
Carbs: 69 grams.
Fat: 33 grams.
Protein: 49 grams.
17. BLT Sandwich: Bacon, egg, and tomato. Make sure to go bunless or request the sandwich be wrapped in lettuce. Comes with a side of fries.
Calories: 634 calories.
Carbs: 37 grams.
Fat: 45 grams.
Protein: 18 grams.
18. Quarter Pound Cheeseburger: This hefty burger is gluten free when ordered bunless.
Calories: 590 calories.
Carbs: 49 grams.
Fat: 29 grams.
Protein: 35 grams.
19. House Salad: Make sure to request no croutons. All dressings at Denny’s are gluten free, including balsamic vinaigrette, ranch, Italian, blue cheese, French, honey mustard, oil, and thousand islands.
Calories: 190 calories.
Carbs: 19 grams.
Fat: 9 grams.
Protein: 9 grams.
20. Cobb Salad: Completely gluten free, and healthy too. Salads make great weight loss solutions for dieters who are also gluten free.
Calories: 480 calories.
Carbs: 23 grams.
Fat: 34 grams.
Protein: 22 grams.
Gluten Free Dinner Items at Denny’s
21. Build Your Own Burger: A full list of gluten free ingredients: Beef and beyond burger patty, all cheeses, bacon strips, BBQ sauce, onions, avocado, diner q sauce, avocado, grilled chicken breast, jalapenos, lettuce, mayo, pickles, mushrooms, and tomato. Remember to go bunless or request a lettuce wrap!
If you’re following a keto lifestyle, Beyond Burger keto meals are worth checking out.
Calories: Varies.
Carbs: Varies.
Fat: Varies.
Protein: Varies.
22. Double Cheeseburger: Completely gluten free when ordered without the bun.
Calories: 920 calories.
Carbs: 49 grams.
Fat: 52 grams.
Protein: 61 grams.
23. Bacon Avocado Cheeseburger: Avocados are truly a superfood, and have been shown to cardiovascular health and aid in weight loss.3 Try it as a lettuce wrap for an even healthier option.
Calories: 1020 calories.
Carbs: 64 grams.
Fat: 69 grams.
Protein: 48 grams.
24. Grand Slam Burger: The ultimate breakfast burger! Try on a gluten free english muffin.
Calories: 840 calories.
Carbs: 58 grams.
Fat: 47 grams.
Protein: 45 grams.
25. Bourbon Bacon Burger: Make sure to go bunless, and remove the bourbon sauce too.
Calories: 880 calories.
Carbs: 62 grams.
Fat: 50 grams.
Protein: 48 grams.
26. Flamin’ Five Pepper Burger: This burger has a kick for gluten free dieters who like it spicy! Try it with a lettuce wrap or simply go bunless.
Calories: 1000 calories.
Carbs: 53 grams.
Fat: 66 grams.
Protein: 47 grams.
27. Crazy Spicy Bowl: Completely gluten free, and a healthy option for dieters manifesting weight loss.
Calories: 1040 calories.
Carbs: 48 grams.
Fat: 52 grams.
Protein: 59 grams.
28. Bourbon Chicken Bowl: Served with a healthy vegetable medley, potatoes, and grilled chicken. Order without the bourbon sauce for a gluten free dinner.
Calories: 910 calories.
Carbs: 71 grams.
Fat: 43 grams.
Protein: 65 grams.
29. Sirloin Steak: Complete the meal with any of the gluten free sides: vegetable medley, potatoes, fruit, corn, wavy cut fries, or garden side salad without croutons.
Calories: 530 calories.
Carbs: 27 grams.
Fat: 25 grams.
Protein: 49 grams.
30. Straight Up Bourbon Steak: Made gluten free when ordered without the bourbon sauce. Pick any two gluten free sides listed above.
Calories: 910 calories.
Carbs: 71 grams.
Fat: 43 grams.
Protein: 65 grams.
31. T Bone Steak: Make sure to skip the dinner bread and choose a Denny’s gluten free side option.
Calories: 680 calories.
Carbs: 26 grams.
Fat: 38 grams.
Protein: 57 grams.
32. Wild Alaska Salmon: Fish is high in omega 3 fatty acids, which have been researched to assist with weight control and cognitive functioning.4 So enjoy this healthy meal knowing it’s many health benefits.
Calories: 540 calories.
Carbs: 27 grams.
Fat: 31 grams.
Protein: 37 grams.
33. Diner Classic Patty Melt: Enjoy this gluten free sandwich when ordered in lettuce wrap format. Most Denny’s will be able to accommodate this request.
Calories: 1100 calories.
Carbs: 73 grams.
Fat: 70 grams.
Protein: 46 grams.
34. Zesty Nachos: Surprisingly gluten free due to the corn flour tortilla chips. However, tortillas are made in a plant that also processes gluten products and may have gluten contamination due to this fact. This meal should be avoided by gluten free individuals with more severe allergic reactions.
Calories: 1660 calories.
Carbs: 170 grams.
Fat: 106 grams.
Protein: 44 grams.
Denny’s Gluten Free Desserts
35. Various Milkshakes: Denny’s chocolate, vanilla, and strawberry milkshakes are all gluten free and delicious. They are the perfect dessert to pair with any number of Denny’s gluten free diner classics. Gluten free dieters looking to build muscle instead of enjoying dessert might have better luck using protein shakes diet plans to satisfy a sweet craving, while still getting good nutrition.
Calories: Varies.
Carbs: Varies.
Fat: Varies.
Protein: Varies.
If you’re looking for other milkshake variation, Potbelly’s gluten-free fan-favorite mixed berry milkshake might interest you. Just order it without the butter cookie!
Denny’s Gluten Free Drinks
In addition to Denny’s gluten free breakfast, lunch, dinner, and dessert options listed above, there are also a number of gluten free drinks available at Denny’s restaurant locations. Gluten free guests should use the list below to help decide the best drink to quench their thirst.
Source: aloha_17 via Canva.com8
36. Milk (2%, Chocolate)
37. Coffee
38. Hot Chocolate
39. Tea (Herbal, Raspberry, Sweet, and Unsweet)
40. Juice (Apple, Orange, Ruby Red Grapefruit)
41. Lemonade (Regular, Strawberry)
42. Lemonade Iced Tea
43. Smoothies (Mango, Strawberry Banana, Tropical Green)
44. Soft Drinks (Coke, Coke Zero, Dr. Pepper, Fanta Orange, Sprite)
How To Order Gluten Free at Denny’s
Ordering a gluten free meal from Denny’s is much easier than one might guess. Simply utilize the list above to adhere to a gluten free meal plan, or even other trending diets like low carb keto plans. Denny’s even places a gluten free symbol on their menu to indicate to guests that a meal item is completely gluten free. And don’t forget to confirm your item’s gluten free status with a Denny’s waiter and/or manager upon ordering. This further helps gluten free dieters to limit their exposure to gluten and cross contamination.
There are a number of items from Denny’s that are both delicious and gluten free. Patrons should keep in mind that Denny’s gluten free options are always expanding as the menu is updated, so hopefully gluten free guests won’t have to wait long for the inclusion of gluten free pancakes!
References
1Parikh, M., Maddaford, T. G., Austria, J. A., Aliani, M., Netticadan, T., & Pierce, G. N. (2019). Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients, 11(5), 1171. <https://doi.org/10.3390/nu11051171>
2Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in nutrition (Bethesda, Md.), 3(4), 506–516. <https://doi.org/10.3945/an.112.002154>
3Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical reviews in food science and nutrition, 53(7), 738–750. <https://doi.org/10.1080/10408398.2011.556759>
4Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition (Bethesda, Md.), 3(1), 1–7. <https://doi.org/10.3945/an.111.000893>
5LauriPatterson. “Grand Slam Breakfast – Pancakes, Bacon and Eggs.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MAEJP31xNIk-grand-slam-breakfast-pancakes-bacon-and-eggs/>
6zkruger. “rustic corned beef hash.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MADBRrcq3cU-rustic-corned-beef-hash/>
7MPKphoto. “BLT sandwich restaurant food.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MAEEmbp0zm8-blt-sandwich-restaurant-food/>
8Hot chocolate – Photos by Canva. (n.d.). Canva. Retrieved April 19, 2023, from <https://www.canva.com/photos/MAEE236U998-hot-chocolate/>