This article is about what’s gluten free at Garbanzo Mediterranean Restaurant is not sponsored, however, I worked with Garbanzo on a sponsored Instagram post in August 2019. Please see my disclosures.
Garbanzo Mediterranean is a fast-casual restaurant that offers plenty of gluten-free options and serves one mighty delicious meal too.
This fast-casual restaurant chain has been a popular stomping ground for those of us in the Denver metro area, and it has grown quite a bit over the years. Franchise locations can be found in Houston, San Antonio, Atlanta, and just outside St. Louis today.
The restaurant is known for its Mediterranean-style cuisine and reminds me of the foods I ate when I traveled to Israel and the Middle East. You can find hummus, falafel and baba ganoush at Garbanzo restaurants.
If you haven’t tried Mediterranean food, you’re in for a real treat. Is the food at Garbanzo earth-shattering amazing? Not quite. The recipes could use a little tweaking. That said, Garbanzo offers up authentic cuisine fast and at a good price. It tastes good too!
And if I haven’t sold you on giving it a try, please note that you can order gluten-free pita bread and gluten-free falafel at Garbanzo. These are rare treats when you eat gluten free. I know this is catching your fancy now, isn’t it?
What Contains Gluten at Garbanzo?
There are only a handful of items that contain gluten and should NOT be consumed if you’re following a gluten-free diet:
- White and wheat pita bread – contains wheat
- Tortillas (used in chicken wrap) – contains wheat
- Gyro (lamb protein) – contains wheat
- Tabbouleh – contains bulgur wheat
- Obvious dessert stuff – contains wheat
Everything else is fair game.
Of course, always ask your server for the latest allergen information and confirm what is and isn’t gluten free when you dine at Garbanzo restaurants.
What’s Gluten Free at Garbanzo Mediterranean Grill?
OK, now that we got the gluten-y stuff out of the way, here are the many items you can enjoy at Garbanzo restaurants when you’re following a gluten-free diet:
- Gluten-Free Pita Bread (supplied by MyBread Bakery)
- Chicken and Chicken Kabobs
- Portobello Mushrooms
- Falafel (ground chickpeas and spices rolled into a ball and deep fried (no gluten is fried in Garbanzo’s deep fryers)
- Sirloin Steak and Steak Kabobs
- Seasoned Chips
- All Spices and Sauces
- Seasoned Rice
- Kalamata Olives
- Seasonal Vegetables
- Pepperoncini
- Hummus (ground chickpeas, olive oil, garlic and tahini (sesame) mixed together with seasonings)
- Cucumber and Tomato
- Lettuce
- Baba Ganoush (roasted eggplant dip)
- Feta Cheese
- Spicy Red Pepper Hummus
- Red Cabbage and Red Onion
- Pickles
Pretty awesome selection, right?
On top of that, everything is labeled so you don’t have to ask. The staff that worked with me was extra knowledgeable and went the extra mile to help me.
When ordering, be sure to let your server know about your “allergy.” My server washed her hands and changed her gloves before I even asked her to do so (ask if they don’t).
My server also got me fresh, untouched ingredients from hidden containers (not the ones on display). I felt like royalty going through the line. All fresh containers and serving utensils – heaven!
Also, I asked for the gluten-free pita and she promptly wrapped it in foil to heat it up so that the pita didn’t touch any contaminated surfaces. How cool is that?
How to Order Gluten Free at Garbanzo
Garbanzo is set up similarly to other fast-casual restaurants. You line up and direct the server how to fill up your platter.
You first choose a salad or plate, then add a protein (anything except for the gyro), then veggies (anything except for the tabbouleh), and then top with any sauce you like. You complete your creation with a side of choice (choose between fresh made chips, falafel or an apple). You can add the gluten-free pita for an extra $1.99.
I usually order a plate and then load it with lots of vegetables, rice and falafel. Yummy!
My favorite part? The falafel, what else!?!? Look at this beautiful ball of chickpeas and spices.
Check out Garbanzo Mediterranean Grill online for locations and menu information. Oh, and I hope you like garlic. I’m still tasting garlic several hours after my visit – ha!
Additional Reading
Please consider reading my ebook, The Ultimate Guide to Eating Out Gluten Free if eating out is a source of angst for you. I’ll teach you how to do it as successfully as possible.
You can also get my book, Dear Gluten, It’s Not Me, It’s You, for more information about following a gluten-free lifestyle, including tons of information about eating out and traveling while gluten free.
I encourage you to invest in a gluten-detecting device. A few to research include Nima Sensor, ALLIS Sensor and The Allergy Amulet. Not all of these companies have gluten-detecting devices available at the time this article was last updated.
I also encourage you to visit my Eating Out Library to see how other restaurants fared when tested for hidden gluten.
Finally, you might enjoy this article, 5 Things I Wish Restaurants Knew About Gluten Free. I offer advice to restaurants on how they can step up their gluten-free game!
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