At Zaxby’s, gluten-free dieters need to pay special attention when ordering to ensure that their meal is 100% gluten-free.1 This comprehensive article includes nutrition facts for every gluten-free item on Zaxby’s menu, from appetizers to drinks.
The gluten free ordering guide and tips below provide specific verbiage to use when ordering gluten-free at Zaxby’s.
After reading this article, you will be ready to eat at this popular fast casual fried chicken restaurant with confidence.
Presenting Zaxby’s Gluten-Free Menu
Zaxby’s is a fast food chain found throughout the southern United States. They’re known for their chicken fingers, chicken wings, chicken sandwiches, and salads.
They also have ten different wing and dipping sauces with varying levels of spiciness, from ‘Wimpy’ to ‘Insane.’ Although the restaurant’s gluten-free options are limited, it’s possible to assemble a delicious meal through creative and careful ordering.
Source: OceanProd via Canva.com2
We did the hard work of examining Zaxby’s menu carefully for you. A 2006 survey found that one of the primary reasons people struggle to adhere to a gluten-free diet is the difficulty of determining if some foods are gluten-free, but you can rely on this gluten-free list and enjoy eating out with ease.3
Important Notes
If you have severe celiac disease, it’s probably best to avoid eating at Zaxby’s, or any other restaurant that does not explicitly advertise that they are certified gluten-free. The risk of trace cross contamination is high at restaurants where gluten-based dishes are deep fried.
If you do choose to eat at a Zaxby’s, be sure to follow the tips and tricks found after the menu options.
Zaxby’s website does not have a nutrition calculator, just a nutrition PDF.
Therefore, the nutrition information provided below is approximate and does not factor in gluten-free modifications, such as eliminating ingredients like fried onions.
Zalads
Unfortunately, people with celiac disease may be more likely to experience deficiencies in iron, calcium, and vitamin D.4 Ordering micronutrient-rich foods like salads can help offset this possibility.
1. The Grilled Cobb Zalad (order without fried onions or Texas Toast)
- Calories = 680
- Net Carbs = 30 grams
- Fat = 35 grams
- Protein = 58 grams
2. The Grilled House Salad (order without fried onions or Texas Toast)
- Calories = 560
- Net Carbs = 29 grams
- Fat = 27 grams
- Protein = 48 grams
Sandwiches
3. Grilled Chicken Sandwich (order without potato bun)
- Calories = 560
- Net Carbs = 32 grams
- Fat = 20 grams
- Protein = 38 grams
Wings
Sweet & Spicy and Teriyaki sauces contain gluten. All other wing sauces are gluten-free.
4. Traditional Wings Meal (5) (order without Texas Toast)
- Calories = 1030
- Net Carbs = 64 grams
- Fat = 61 grams
- Protein = 51 grams
5. Traditional Wings – No Sauce (5)
- Calories = 380
- Net Carbs = 0 grams
- Fat = 23 grams
- Protein = 42 grams
6. Traditional Wings – Wimpy (5)
- Calories = 400
- Net Carbs = 5 grams
- Fat = 24 grams
- Protein = 43 grams
7. Traditional Wings – Tongue Torch (5)
- Calories = 390
- Net Carbs = 2 grams
- Fat = 24 grams
- Protein = 43 grams
8. Traditional Wings – Nuclear (5)
- Calories = 400
- Net Carbs = 1 gram
- Fat = 24 grams
- Protein = 43 grams
9. Traditional Wings – Buffalo Garlic Blaze (5)
- Calories = 440
- Net Carbs = 2 grams
- Fat = 29 grams
- Protein = 43 grams
10. Traditional Wings – Hot Honey Mustard (5)
- Calories = 480
- Net Carbs = 6 grams
- Fat = 31 grams
- Protein = 43 grams
11. Traditional Wings – BBQ (5)
- Calories = 440
- Net Carbs = 14 grams
- Fat = 23 grams
- Protein = 43 grams
Sauces
Nutrition info for 2 ounce portions.
12. Ranch
- Calories = 150
- Net Carbs = 2 grams
- Fat = 16 grams
- Protein = 1 gram
13. Honey Mustard
- Calories = 130
- NetCarbs = 7 grams
- Fat = 11 grams
- Protein = 0 grams
14. Zax Sauce
- Calories = 150
- Net Carbs = 2 grams
- Fat = 16 grams
- Protein = 1 gram
15. Spicy Zax Sauce
- Calories = 170
- Net Carbs = 5 grams
- Fat = 16 grams
- Protein = 1 gram
16. Wimpy
- Calories = 50
- NetCarbs = 9 grams
- Fat = 0 grams
- Protein = 1 gram
17. Tongue Torch
- Calories = 20
- Net Carbs = 3 grams
- Fat = 0 grams
- Protein = 0 grams
18. Nuclear
- Calories = 30
- Net Carbs = 4 grams
- Fat = 1 grams
- Protein = 1 gram
19. Buffalo Garlic Blaze
- Calories = 120
- Net Carbs = 2 grams
- Fat = 12 grams
- Protein = 1 gram
20. Hot Honey Mustard
- Calories = 200
- Net Carbs = 13 grams
- Fat = 16 grams
- Protein = 1 gram
21. BBQ
- Calories = 60
- Net Carbs = 14 grams
- Fat = 0 grams
- Protein = 0 grams
Dressings
Nutrition info per 1.25 ounce packet
22. Blue Cheese
- Calories = 180
- Net Carbs = 2 grams
- Fat = 19 grams
- Protein = 0 grams
23. Honey Mustard
- Calories = 130
- Net Carbs = 7 grams
- Fat = 11 grams
- Protein = 1 gram
24. Lite Vinaigrette
- Calories = 35
- Net Carbs = 6 grams
- Fat = .5 grams
- Protein = 0 grams
25. Ranch
- Calories = 150
- Net Carbs = 2 grams
- Fat = 16 grams
- Protein = 1 grams
Sides
26. Crinkle Fries– Regular
- Calories = 330
- Net Carbs = 42 grams
- Fat = 14 grams
- Protein = 5 grams
27. Crinkle Fries – Large
- Calories = 530
- Net Carbs = 68 grams
- Fat = 23 grams
- Protein = 8 grams
28. Coleslaw – side
- Calories = 140
- Net Carbs = 11 grams
- Fat = 10 grams
- Protein = 1 grams
29. Tater Chips – side
Note: This is a catering option. Some gluten-free dieters have said that they’re able to order these chips in-restaurant, however.
Nutrition information is not available for individual servings, but Zaxby’s Allergen Guide does confirm that the Tater Chips are gluten-free. Ask at your Zaxby’s location if these are available as a side substitution.
Drinks
All of Zaxby’s drink options are gluten-free. Nutrition facts vary according to size.
30. Milk
31. Chocolate milk
32. Apple juice
33. Sweet tea
34. Unsweet tea
35. Coca-Cola
36. Dr. Pepper
37. Sprite
38. Diet Coke
39. Minute Maid Lemonade
40. Hi-C Fruit Punch
41. Coke Zero
42. Fanta Cherry
Six Tips & Tricks When Eating Gluten-Free at Zaxby’s (Ordering Guide)
We’ve covered what gluten-free foods from Zaxby’s to order. Now we’ll discuss how to order gluten-free at Zaxby’s.
Remember, it’s important to order with caution if you have celiac disease.
Cross contamination is a recurring issue in fast casual restaurants that serve foods containing gluten. Most fast food employees are not trained on how to safely prepare allergen-friendly meals.
Source: LauriPatterson via Canva.com5
While research on non-celiac gluten sensitivity is limited, anecdotal evidence suggests that some people do struggle with this.6 Gluten sensitivity requires less stringent ordering compared to celiac disease, but everyone should pay attention to the following guidelines.
#1: Choose the least busy times to eat at Zaxby’s.
Staff members are more likely to listen to your requests carefully and follow through if you visit at a time that’s less likely to be busy. Stop by for a late lunch or early dinner, and try to avoid weekends if possible.
The risk of cross contamination is much higher when staff members are busy and distracted.
#2: Talk to the manager about gluten-free options at Zaxby’s.
Typically, the best person to talk to about gluten-free options and practices is the manager. Staff members are probably not informed on this topic.
Clarify what you want to order and confirm whether or not it will be fried in the same fryer as other menu items that contain gluten.
#3: Don’t over-rely on fried foods.
One study found evidence of higher cardiovascular risk factors in people who ate deep-fried foods four or more times per month.7 In addition, fried foods may have a negative impact on the gut microbiota.8
For this reason, it’s smart to branch out and try the salads and grilled chicken at Zaxby’s, in addition to their traditional wings and fries.
#4: Be extra polite and repeat your gluten-free requests at least twice.
Fast food workers are used to preparing the same meals over and over again. They may view a customer with special requests as an inconvenience.
You’re much more likely to get the extra attention you need if you go out of your way to be kind and polite!
It’s also smart to repeat your requests at least twice, and, ideally, for the staff members to repeat them back to you. Many Zaxby’s customers have complained online about order mistakes.
This isn’t unusual for fast food restaurants, but can potentially be avoided with extra politeness and communication. Be sure to inspect your food closely before eating it to ensure that your instructions are followed.
#5: It doesn’t hurt to ask!
While this is not an official menu option and may not be available at all Zaxby’s locations, some gluten-free dieters have had success ordering grilled chicken as a replacement for chicken tenders in various Famous Meal Dealz or on the Chicken Bacon Ranch Loaded Fries. Try explaining this to staff members at your Zaxby’s locations and see if they’re able to accommodate your request.
#6: Ask about fryer cross-contamination.
This is the most important tip for gluten-free meals from Zaxby’s. According to online sources, Zaxby’s locations have dedicated fryers for their traditional wings and for their fries.
Theoretically, these fryers should be free of any gluten cross-contamination.
Confirm these details with the manager or staff members at your location, then be sure to communicate that any food you order needs to be fried in these designated fryers. If your food is fried in oil that has been used for menu items containing gluten, your food will not be gluten-free.
Gluten-Free Zaxby’s Sample Order #1: Buffalo Garlic Blaze Wings & Fries
Order 10 traditional wings with Buffalo Garlic Blaze sauce and a side of ranch, fried in a designated traditional wings fryer. Ask for a regular order of Crinkle Fries, fried in a designated fries fryer.
Source: Start photographer, enjoy learning and editing photos. Thank you for your support! via Canva.com9
Enjoy with any beverage.
Nutrition facts do not include beverages.
- Calories = 920
- Net Carbs = 46 grams
- Fat = 59 grams
- Protein = 49 grams
Gluten-Free Zaxby’s Sample Order #2: Grilled Cobb Salad
Order a Grilled Cobb Zalad with Lite Vinaigrette, hold the fried onions and Texas Toast. This salad includes cheddar jack cheese, bacon, hard-boiled egg, greens, cucumbers, tomatoes, and grilled chicken.
Enjoy with any beverage.
Nutrition facts do not include beverages.
- Calories = 715
- Net Carbs = 36 grams
- Fat = 35.5 grams
- Protein = 58 grams
Gluten-Free Zaxby’s Sample Order #3: Grilled Chicken Sandwich & Fries
Order a grilled chicken sandwich without potato bun. This sandwich comes with a grilled chicken filet, ranch sauce, lettuce and tomatoes.
You may be able to eat it lettuce wrap style! Ask for a regular order of Crinkle Fries, fried in a designated fries fryer.
Enjoy with any beverage.
Nutrition facts do not include beverages.
- Calories = 890
- Net Carbs = 74 grams
- Fat = 34 grams
- Protein = 43 grams
Explore our selection of 42 delicious Zaxby’s gluten-free options, along with our gluten-free ordering guide and helpful tips, so you can enjoy a gluten-free meal today at your nearest Zaxby’s location!
Frequently Asked Questions
Is There A Gluten-Free Bun from Zaxby's?
At this point, Zaxby’s does not offer gluten-free buns. Their split-top potato buns, while popular, contain gluten.
You can always search recipes for gluten-free buns and make your own or buy some at the store and assemble your own gluten-free Zaxby’s sandwich with takeout grilled chicken from the restaurant if you like.
Are Fried Pickles from Zaxby's Gluten-Free?
No, Zaxby’s fried pickles are not gluten-free! The restaurant has confirmed this via their official Twitter account.
Are Traditional Wings from Zaxby's Gluten-Free?
Yes. Zaxby’s traditional wings, as well as all of their sauces and dressings except Teriyaki and Sweet & Sour, are gluten-free.
Be sure to confirm with your Zaxby’s location that they use a dedicated fryer just for traditional wings to avoid cross-contamination.
Are Boneless Wings from Zaxby's Gluten-Free?
No, Zaxby’s boneless wings are breaded with flour, so they are not gluten-free.
Is Grilled Chicken from Zaxby's Gluten-Free?
Yes, Zaxby’s grilled chicken is gluten-free. It is available as a topping for their salads or in sandwich form (just be sure to skip the potato bun).
Some people have had luck ordering grilled chicken as a replacement for chicken tenders in various Zaxby’s Famous Meal Dealz as well.
Are Fries from Zaxby's Gluten-Free?
Yes, Zaxby’s fries are gluten-free, according to the allergen info published on their website. Confirm with the manager of your Zaxby’s location to ensure that they cook their fries in a dedicated fryer to avoid cross-contamination.
Is Zax Sauce Gluten-Free?
According to allergen info provided on Zaxby’s website, both Zax Sauce and Spicy Zax Sauce are gluten-free! This sauce is made from a proprietary blend of ketchup, mayo, vinegar, Worchestire sauce, and spices.
It’s delicious with their fries, grilled chicken, and traditional chicken wings.
Does Zaxby’s Used a Shared Fryer for Non-Gluten-Free Items & GF Items?
According to most online sources, Zaxby’s has separate fryers for their traditional wings (gluten-free), fries (gluten-free), and boneless wings and tenders (not gluten-free). However, the only way to be 100% sure this is the case at your Zaxby’s location is to confirm with the manager.
Is Zaxby’s Keto? Can You Eat Keto at Zaxby’s?
It’s definitely possible to eat keto at Zaxby’s. Order traditional wings with ranch, Zax Sauce, Spicy Zax Sauce, Tongue Torch Sauce, Nuclear Sauce, or Buffalo Garlic Blaze Sauce.
A serving of 5 traditional wings with these sauces has fewer than 5 grams of net carbs. Pair with a side of coleslaw (11 grams net carbs) and an unsweet tea or diet soda for a filling, low-carb meal.
Avoid any of their breaded fried items, as well as fries, buns, and sweet tea, as all of these menu options are very high-carb.
References
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3Niland, B., & Cash, B. D. (2018). Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & hepatology, 14(2), 82–91. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/>
4Cardo, A., Churruca, I., Lasa, A., Navarro, V., Vázquez-Polo, M., Perez-Junkera, G., & Larretxi, I. (2021). Nutritional Imbalances in Adult Celiac Patients Following a Gluten-Free Diet. Nutrients, 13(8), 2877. <https://doi.org/10.3390/nu13082877>
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7Flores, M., Meyer, L., Jorquera, P., Castro, P., Saravia, C., Galdames, C., & Orellana, S. (2021). Consumption of Deep-Fried Food and Its Association with Cardiovascular Risk Factors among First-Year Students in a Chilean University. Journal of nutrition and metabolism, 2021, 5591662. <https://doi.org/10.1155/2021/5591662>
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9Start photographer, enjoy learning and editing photos. Thank you for your support!. “Lettuce wrapped keto diet burger.” Canva, Accessed 21 April 2023. <https://www.canva.com/photos/MAD54CDHipM-boneless-buffalo-wings/>