Is Nando’s Gluten-Free? Full UK Menu Breakdown

Few UK restaurants have reached cult status quite like Nando’s. Known for its fiery PERi-PERi chicken and relaxed, feel-good vibe, it’s a go-to for students, families, and spice lovers alike. But if you’re following a gluten-free diet—whether due to coeliac disease, gluten intolerance, or lifestyle choice—you might be wondering if your usual order still makes the cut.

You may be wondering, “Is Nando’s gluten-free?”. The good news? Nando’s offers a decent selection of gluten-free options and even a few gluten-free snacks. While it’s not a fully gluten-free kitchen, the chain provides clear allergen information online and in-store, and staff are trained in allergen awareness to help reduce the risk of cross-contamination.

That said, because gluten-containing items are prepared on-site, there’s always a chance of trace exposure. If you’re highly sensitive, it’s worth speaking directly with a manager before ordering. With a little caution and the right guidance, it’s entirely possible to enjoy a safe, flavour-packed gluten-free meal at Nando’s.

Nando’s Gluten-Free Menu Breakdown

1. Starters

Nando’s may not be as famous for its starters as it is for its flame-grilled chicken, but there are a few small plates that can whet your appetite before the main event. One popular option is Halloumi Sticks, which are typically gluten-free in their own right. Do keep an eye out for any shared fryers or potential breading on similar items. Always ask if they have been cooked in a separate fryer and confirm they haven’t been dusted with any flour.

Another tasty starter is the Spiced Grains & Butternut Feta (occasionally on the menu or as a seasonal item), which may or may not contain grains that include gluten. So if you see “grains” mentioned, double-check whether it’s wheat-based or a mix containing wheat. For simple, no-nonsense starters, you might consider something like Olives – usually quite safe, though always confirm with staff in case of marinade issues.

Other small plates and appetisers on the menu, such as Garlic Bread or Nando’s Nuts, may contain gluten or be at risk of cross-contamination. So, if you’re feeling peckish and fancy something to nibble on, talk it through with your server. In many cases, Nando’s staff can recommend quick, easy adjustments to make a dish gluten-free, such as removing a sauce that contains gluten or ensuring separate preparation methods.

A pro tip for starters: because Nando’s is known for its flexible approach to customisation, consider having a smaller side portion of something else you know to be gluten-free (like spicy rice or coleslaw) as a cheeky little “starter” if no official menu item stands out as safe.

2. PERi-PERi Chicken

The star of the Nando’s show is, of course, their flame-grilled chicken. Fans will attest that there’s nothing quite like taking that first succulent bite of juicy PERi-PERi poultry. The good news for gluten-free diners is that the majority of their grilled chicken options are naturally free from gluten, as they’re marinated in spices rather than breaded or battered. Traditional PERi-PERi sauces are typically made from ingredients such as chillies, lemon, garlic, and herbs, rather than wheat. That said, it’s worth confirming with staff that none of the special marinades contain wheat-based thickeners.

Once you’ve confirmed which bastes are safe, you’re free to choose your spice level (from Plain…ish to Extra Hot) and your portion size. Opt for the quarter chicken if you’re not too hungry, a half chicken if you’ve got a bigger appetite, or go all-out with a whole chicken for the table to share. Wings are another fan-favourite, so they’re also worth a look.

One of the perks of ordering plain grilled chicken is that it’s generally lower-risk when it comes to cross-contamination. However, since multiple items might be cooking on the grill at the same time, you should reiterate your dietary requirements to reduce the possibility of stray crumbs or marinade mix-ups. If you or the kitchen staff have any doubts about a particular marinade, opt for a safer sauce on the side. Nando’s offers a variety of bottled sauces that you can douse your chicken in at the table, some of which are gluten-free.

3. Burgers, Pittas, and Wraps

While Nando’s is famed for its succulent chicken, many diners are partial to their burgers, pittas, and wraps. Unfortunately, these bread-based delights usually contain gluten, so the standard versions are off-limits if you’re strictly gluten-free. That said, you can still enjoy the same flavours by simply ordering the chicken (or veggie equivalent) on a plate without the bun, pitta, or wrap. Just request a “naked” version of your favourite burger or wrap – staff are typically happy to accommodate, often serving the chicken piece with a side salad, coleslaw, or gluten-free side.

If your chosen burger or wrap has additional components like cheese, bacon, or certain sauces, check whether any of these contain gluten. Most cheeses and simple bacon strips will be gluten-free, but some sauces or relishes might sneak in a gluten-based thickener. Nando’s is pretty transparent about their sauce ingredients, so it’s worth doing a quick check. If in doubt, ask for the sauce on the side or skip it altogether.

In short, if you’re eyeing up the burger, pitta, or wrap section of the menu, you don’t necessarily have to miss out entirely. Just ditch the gluten-containing bread and load up on the same delicious fillings. While you won’t have that comforting carby cushion, you can still savour the main event – the succulent, PERi-PERi-infused core of the meal – and pair it with safe sides or salads.

4. Salads & Bowls

Salads can be a brilliant gluten-free go-to, though it’s crucial to check whether any crunchy croutons, toasted grains, or breaded toppings are hidden in the mix. Nando’s has featured various salads and bowls in its repertoire over the years, often blending fresh leafy greens with more exotic ingredients like sweet potato, avocado, grilled peppers, or feta cheese. Some of these bowls might include couscous or freekeh, both of which usually contain gluten. If you spot grains in the description, always verify which ones they are.

If you’re customising your salad, you can typically swap out anything that contains gluten, such as croutons, in favour of extra veggies. Dressings can be another pitfall, as certain salad dressings may contain gluten in the form of malt vinegar, soy sauce, or wheat-derived thickeners. Luckily, many vinaigrettes and simpler dressings are naturally gluten-free. Again, Nando’s staff are trained to help identify these potential pitfalls, and their allergen information is quite thorough.

Looking for protein? Add a portion of grilled chicken breast – double-check the marinade to make sure it’s safe – or grilled halloumi if you’re vegetarian. If you’re feeling extra creative, you might even request items like olives or a PERi-PERi drizzle on top. Salads and bowls are a perfect light option for those wanting to skip the heavier bread items, and they can be surprisingly filling when done right.

5. Sharing Platters

Nando’s sharing platters are the ideal choice if you’re dining with friends or family and want to load up the table with an array of chicken pieces and sides. The big question for gluten-free diners is whether everything in the platter is suitable, or if you need to cherry-pick the safe items. Typically, the star of the show – the flame-grilled chicken – is fine. The main risk lies in the accompaniments.

Some sharing platters come with items like chips, PERi-salted chips, spicy rice, coleslaw, and more. Chips themselves are often gluten-free, but the risk of cross-contamination through shared fryers can be a concern if your local Nando’s doesn’t have a dedicated fryer for chips alone. If you’re coeliac or highly sensitive, you may prefer to switch the chips for a side like spicy rice or mash. Check whether the mash is prepared with any gluten-containing ingredients (like certain flavourings).

You also have the option of adding corn on the cob, a great gluten-free favourite. And while coleslaw is typically gluten-free if it’s just cabbage, carrots, and mayonnaise, be sure to reconfirm. Essentially, picking a sharing platter can be brilliant for variety, so long as you confirm which sides are safe. Don’t be shy about mixing and matching: you can usually swap out a side that doesn’t suit you for one that does.

6. Vegetarian and Vegan Options

Gluten-free diners aren’t exclusively meat-eaters, of course! If you follow a vegetarian or vegan diet alongside avoiding gluten, Nando’s does offer plant-based mains. Historically, they’ve had items like the Sweet Potato & Butternut Burger or the Beanie and Supergreen patties. Yet these are often served in a pitta, wrap, or bun, which contains gluten. In addition, some of the veggie patties themselves might contain wheat or barley as a binder. Always check the current menu or allergen guide to see whether the veggie patty is gluten-free. If it isn’t, you can try building your own veggie meal from scratch.

A popular meat-free, gluten-free approach is to order a plate of grilled halloumi, or perhaps a portion of veggies with rice, coleslaw, and corn on the cob. Alternatively, you might go for a side salad or build a custom salad with the grilled veggie patty if it’s free from wheat. The key is to watch out for hidden gluten in any crumb coatings or add-ons. Don’t forget that some vegan alternatives, like certain vegan cheeses or faux-meat products, may contain wheat-based binders. As ever, a quick chat with a staff member (armed with the allergen guide) will help you navigate the day’s offerings.

7. Sides

For many people, the sides are just as important as the main course – perhaps even more so! Fortunately, Nando’s has multiple sides that are often gluten-free-friendly, though you must always confirm how they’re cooked and what seasoning is used. Some reliable staples include:

• Spicy Rice – A fan favourite and typically free from gluten. However, confirm that no wheat-based additives or thickeners are used.

• Chips / PERi-Salted Chips – Potentially gluten-free in ingredients, but watch out for shared fryers or cross-contamination if they fry breaded items in the same oil.

• Corn on the Cob – Usually a safe, naturally gluten-free side. Just check the butter or seasoning if it’s anything beyond plain.

• Coleslaw – Usually made with mayonnaise, cabbage, and carrots. Be mindful of any unusual ingredients, but most coleslaws are safe.

On occasion, you might see special seasonal sides such as sweet potato wedges or other veggie-based options. Keep your eyes peeled for disclaimers about shared cooking areas. If you’re unsure, you can always request a side that requires minimal risk of cross-contact, such as a plain salad or even an extra portion of spicy rice.

8. Extras and Sauces

A huge part of the Nando’s experience is sampling the different PERi-PERi sauces at your table. You’ll find the classic Mild, Hot, Extra Hot, Garlic, and Lemon & Herb bottles that you can freely drizzle over your meal. Many of these sauces are typically gluten-free, as they’re primarily made from chilli, garlic, lemon, oil, and herbs. However, if you come across a limited-edition or special sauce, do read the label or ask staff if it’s safe.

When it comes to extras, like cheese, jalapeños, or avocado, you’ll rarely run into gluten unless something has been breaded or thickened. Still, it’s good practice to double-check, especially with certain desserts or items that might contain hidden flour. Toppings are usually straightforward, but if there’s a sauce or marinade involved, that’s where caution is required.

Another good rule of thumb is to ensure they don’t drizzle any sauce on your plate before confirming it’s gluten-free. Sometimes, well-intentioned staff might add a swirl of something that can contain gluten. Let them know you’d prefer to add your own sauces at the table once you’ve confirmed the ingredients. This ensures you stay in control.

9. Desserts

For many sweet-toothed diners, dessert is a must-have, but it can also be a tricky area for gluten-free eaters. Many Nando’s desserts traditionally contain gluten, such as cakes, brownies, and pastries. However, you may find options like ice cream or frozen yoghurt that are inherently gluten-free, as long as they aren’t mixed with biscuits or cookie dough. Fruit-based desserts, if offered, can also be a safer bet.

Nando’s has previously offered a Chilli Jam Brownie and Custard Tarts, which typically contain wheat flour. Keep an eye out in case they introduce a new gluten-free dessert – it’s always worth asking if the menu has changed. Sometimes, restaurants rotate in seasonal specialties. If no gluten-free desserts are available, you can still indulge in a refreshing beverage or perhaps ask if they can provide fresh fruit. It might not be the most decadent treat, but at least you’ll satisfy a little sweetness without risking your dietary health.

10. Drinks

Nando’s has a broad selection of soft drinks, juices, teas, and coffees. Most standard soft drinks are gluten-free, including fizzy drinks and fruit juices. If you’re after something more grown-up, you might look at their beer, cider, or wine offerings. Traditional beer is usually brewed with barley, so that contains gluten, but some branches may carry gluten-free beer. It’s not guaranteed at every location, so ask or check the drinks menu if you fancy a pint without the gluten.

Cider is typically gluten-free because it’s made from apples, but always confirm if any flavourings or additives contain gluten. Wine is nearly always gluten-free, though, so that’s often a safe choice if you enjoy a glass of vino with your meal. Pre-mixed drinks or flavoured spirits might be more of a concern, especially if they include malt or barley-based ingredients. Just have a read of the label or ask the staff.

Fortunately, many of Nando’s fountain drinks or refillable soft drinks are straightforward and generally safe, so you shouldn’t have a problem quenching your thirst. As with food items, do keep your eyes peeled for any disclaimers or unusual flavour additives.

11. Nandinos (Kids Menu)

Taking children out for a meal can be tricky, especially if they have dietary restrictions. Nando’s offers a Nandinos kids menu, which allows little ones to choose a main, side, and drink. If your child needs to avoid gluten, consider the chicken option rather than a burger or wrap. You can request the chicken plain or with an appropriate marinade. Pair it with safe sides like rice, corn on the cob, or chips (again, watch for the fryer issue).

Make sure to mention the dietary restriction to the staff, so they’re extra vigilant when preparing your child’s meal. Some children might also enjoy plain halloumi or a small portion of coleslaw if they’re feeling adventurous. The key is to build a mini-meal from the same gluten-free components available on the main menu. Being upfront and thorough when placing your order helps ensure your child’s food is prepared safely.

Cross-Contamination and Kitchen Safety

No matter how many gluten-free dishes a restaurant offers, cross-contamination can still occur if staff aren’t careful. Nando’s has practices in place to help reduce this risk. For instance, the restaurants often keep allergen information on hand, train staff in allergen awareness, and clean kitchen tools and surfaces regularly. However, because Nando’s prepares a wide range of meals – including bread items like pittas and wraps – the environment can’t be classed as fully gluten-free.

If you’re highly sensitive or have coeliac disease, make sure you speak directly to a manager, who can oversee your order and ensure the team uses fresh gloves, clean utensils, and separate or freshly cleaned preparation surfaces. Also, remind staff that you cannot have anything that’s been in contact with gluten – from a spatula used on a wrap to crumbs from a breaded item.

In extremely busy periods, cross-contamination risks can increase. So, during peak times, even with the best efforts, mistakes can happen more easily. If you’re particularly worried, consider visiting at a slightly quieter time when staff can give your meal the extra attention it deserves.

Conclusion

Nando’s has certainly won the hearts (and taste buds) of many a Brit, offering up that distinctive fusion of casual dining, spicy chicken, and a bustling, upbeat vibe. Thankfully, it’s not off the cards for those avoiding gluten. With its range of grilled chicken, fresh salads, and mix-and-match sides, you can piece together a tasty feast that suits your dietary needs. Whether you’re craving succulent wings or a hearty rice-based meal, there are multiple routes to a safe, satisfying dining experience.

As always, the key is communication. Do your homework by looking at the allergen menu, and then double-check with the manager and serving staff when you arrive. Mention that you can’t have gluten, ask about how each item is prepared, and don’t be shy if you need to substitute certain sides or skip the sauces. Most of the time, the staff are more than happy to help. Also, if you’re extremely sensitive, remember that no mainstream restaurant can promise zero cross-contamination – so weigh the risks before you decide to tuck in.

That said, if you plan carefully and keep your lines of communication open, there’s no reason you can’t enjoy a “cheeky Nando’s” with your friends and family. The combination of that famous PERi-PERi heat, succulent chicken, and vibrant sides is just as alluring to gluten-free diners as it is to everyone else!

Bonus Tips for Gluten-Free Diners

1. Check the Allergen Guide First: Most Nando’s branches have a hard copy of their allergen guide, or you can view it online. Reviewing it before ordering helps you feel more confident and can speed up the process when you speak to staff.

2. Ask Directly for Managers: While servers can often answer basic questions, a manager will generally have more detailed knowledge about kitchen procedures, potential cross-contamination issues, and ingredient sourcing.

3. Speak Up About Cross-Contamination: Politely but firmly remind your server that utensils, surfaces, and fryers can cross-contaminate. Ask if they have protocols for cleaning or designated prep areas for allergen-free orders.

4. Bring an Allergy Card: If you’re coeliac or have severe reactions, you might want to bring a small card explaining your gluten-free requirement. Handing this to the staff can ensure there’s no confusion about the seriousness of your request.

5. Avoid Peak Times: If your schedule allows, eat during off-peak hours. This gives the kitchen a bit more breathing room to handle special requests carefully and reduces the risk of slip-ups when they’re rushed.

6. Customise Your Order: Don’t hesitate to go “off-script.” If the burger or wrap marinade appeals to you, just request it on a plate without the bread. Or craft a side-based starter rather than settling for a starter that might be questionable.

7. Double-Check Dressings and Sauces: Even if you’re familiar with the Nando’s sauces, keep an eye out for new or seasonal flavours. If it’s not one of the classics, or if the packaging looks different, it’s worth asking.

8. Keep It Simple: When in doubt, stick to the plain or original bastes and simpler sides like spicy rice, corn on the cob, and coleslaw. Generally, these items have fewer hidden ingredients and a reduced chance of gluten sneaking in.

9. Ask for Fresh Glove Use: If you see staff handling bread products and then switching to handle your chicken, politely request they change gloves first. Good hygiene is important, and any decent restaurant will comply without fuss.

10. Stay Informed: Menus and recipes can change, sometimes without much fanfare. Make it a habit to glance at the allergen menu each time you visit, even if you’re a Nando’s regular. You never know when they might introduce or discontinue an item.

By following these steps and knowing where potential pitfalls lurk on the menu, you can enjoy a hearty, flavour-packed meal without fear of gluten spoiling the fun. Whether you’re on a health kick or simply fancy trying something different, a gluten-free Nando’s order can be as satisfying as any other. After all, it’s the PERi-PERi magic that draws us all in – and that, thankfully, is usually a wheat-free party!