Popeyes • Gluten-Free Guide • Updated June 2026
Gluten-Free Options at Popeyes
Quick Answer: Popeyes has 4 gluten-free options.
The highest-protein option at Popeyes is the Blackened Ranch with 1g protein (120 cal).
Our top pick for overall nutrition is the Ranch (150 cal, 0g protein, Nom Score C).
4
Gluten-Free Options
42
Total Analyzed
C
Best Grade
Is Popeyes good for gluten-free diets?
Popeyes offers 4 gluten-free options—limited but workable with smart ordering. For more variety, McDonald's has 30 gluten-free options.
What's the best gluten-free option at Popeyes?
The Ranch is the best choice with 150 calories, 0g protein, and a Nom Score of C.
What is the highest-protein item at Popeyes?
The highest-protein option at Popeyes is the Blackened Ranch with 1g protein (120 cal).
How we ranked these: Based on Nom's analysis of 42 menu items at Popeyes,
scored using our proprietary Nom Score algorithm that evaluates sodium, saturated fat, sugar, portion size, fiber, and protein
per calorie. Data sourced from official Popeyes nutrition information.
C
1
Ranch
Cal
150
Prot
0g
Sod
230
Sug
1g
Contains: EggMilk
View full ingredients
Buttermilk Ranch: Soybean oil, water, distilled vinegar, corn syrup, egg yolks, salt, buttermilk powder, high fructose corn syrup, natural flavor, polysorbate 80, garlic powder, monosodium glutamate, dried parsley, onion powder, xanthan gum, potassium sorbate & sodium benzoate (preservative), lactic acid, calcium disodium EDTA to protect flavor.
C
2
Blackened Ranch
Cal
120
Prot
1g
Sod
250
Sug
1g
Contains: EggMilk
View full ingredients
Blackened Ranch: Soybean oil, buttermilk (cultured pasteurized skim milk & milk, sodium citrate & salt), water, buttermilk solids, egg yolks, salt, contains less than 2% of distilled vinegar, sugar, spices, lactic acid, garlic*, onion*, paprika (as spice), sodium benzoate & potassium sorbate (preservative), monosodium glutamate, phosphoric acid, citric acid, xanthan gum, mustard seed, parsley*, calcium disodium EDTA to protect flavor. *dehydrated.
C
3
Tartar Sauce
Cal
140
Prot
0g
Sod
280
Sug
1g
Contains: Egg
View full ingredients
Tartar Sauce: Soybean oil, dill relish (diced pickles [cucumbers, water, salt, distilled vinegar, calcium chloride], water, distilled vinegar, salt, contains less than 2% of xanthan gum, sodium benzoate and potassium sorbate [preservatives], natural flavor), water, distilled vinegar, egg yolks, seasoning (dried onion, spices, dried parsley, capsicum, salt), sugar, salt, xanthan gum, sodium benzoate (preservative), phosphoric acid, artificial flavor, calcium disodium EDTA to protect flavor.
Top Gluten-Free Picks at Popeyes
Item
Grade
Cal
Protein
Carbs
Sodium
1
RanchNom's Top Pick
Great sugar & portion. Watch the sodium. Light on fiber & protein. · Contains: Egg, Milk
Contains: EggMilk
Buttermilk Ranch: Soybean oil, water, distilled vinegar, corn syrup, egg yolks, salt, buttermilk powder, high fructose corn syrup, natural flavor, polysorbate 80, garlic powder, monosodium glutamate, dried parsley, onion powder, xanthan gum, potassium sorbate & sodium benzoate (preservative), lactic acid, calcium disodium EDTA to protect flavor.
C
150
0g
3g
230mg
2
Blackened Ranch
Great sugar & portion. Watch the sodium. Light on fiber & protein. · Contains: Egg, Milk
Contains: EggMilk
Blackened Ranch: Soybean oil, buttermilk (cultured pasteurized skim milk & milk, sodium citrate & salt), water, buttermilk solids, egg yolks, salt, contains less than 2% of distilled vinegar, sugar, spices, lactic acid, garlic*, onion*, paprika (as spice), sodium benzoate & potassium sorbate (preservative), monosodium glutamate, phosphoric acid, citric acid, xanthan gum, mustard seed, parsley*, calcium disodium EDTA to protect flavor. *dehydrated.
C
120
1g
2g
250mg
3
Tartar Sauce
Great sugar & portion. Watch the sodium. Light on fiber & protein. · Contains: Egg
Contains: Egg
Tartar Sauce: Soybean oil, dill relish (diced pickles [cucumbers, water, salt, distilled vinegar, calcium chloride], water, distilled vinegar, salt, contains less than 2% of xanthan gum, sodium benzoate and potassium sorbate [preservatives], natural flavor), water, distilled vinegar, egg yolks, seasoning (dried onion, spices, dried parsley, capsicum, salt), sugar, salt, xanthan gum, sodium benzoate (preservative), phosphoric acid, artificial flavor, calcium disodium EDTA to protect flavor.
C
140
0g
1g
280mg
4
Mardi Gras Mustard
Great portion. Watch the sodium. Light on protein. · Contains: Egg
Contains: Egg
Mardi Gras Mustard: Soybean oil, creole mustard (water, distilled vinegar, mustard seed, salt, xanthan gum), water, sugar, prepared horseradish (horseradish, distilled vinegar, water, salt, soybean oil), distilled vinegar, egg yolks, mustard seed, salt, xanthan gum, potassium sorbate & sodium benzoate (preservative), propylene glycol alginate, lemon juice concentrate, onion powder, garlic, horseradish powder, paprika (as spice & color), calcium disodium EDTA to protect flavor.
C
100
1g
5g
240mg
What to Avoid
These items at Popeyes don't meet gluten-free criteria:
Barbeque
Does not meet criteria
Cocktail
Does not meet criteria
Sweet Heat
Does not meet criteria
Egg & Sausage Biscuit
Does not meet criteria
Sausage Biscuit
Does not meet criteria
Pro Tips: How to Order Gluten-Free at Popeyes
Allergen lists flag wheat, but shared fryers and prep surfaces mean cross-contact—ask staff if you have celiac disease
Bunless, protein-style, and "in a bowl" builds skip the most common gluten source
Sauces, seasonings, and breading are hidden gluten—verify before adding
Nutrition data verified. All calorie counts, macros, and nutritional information are sourced directly from Popeyes's official published nutrition data. Nom Scores are calculated using our research-backed algorithm aligned with USDA dietary guidelines.
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