Jersey Mike's Gluten-Free Options

Jersey Mike's gluten-free options can be a solid choice for a quick bite if you have celiac disease. But it's up to you to speak up and make sure they serve you safely. And in this post, I'm walking you through how to do that, step by step!

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About This Jersey Mike's Blog Post

Subs and sandwiches used to be a thing of the past if you have celiac disease. But thanks to Jersey Mike's, that dream could be a reality once again!

Jersey Mike's is a Northeast based restaurant chain in 27 US states. They are well-known for their sub-style sandwiches with various proteins, cheeses, and toppings. They also offer gluten-free sub rolls from Udi's and have protocols in place for creating a gluten-free sub, but please scroll down to read more about these protocols and their safety.

In this blog post I'm breaking down the menu at Jersey Mike's, their gluten-free protocols, and what you should be asking for to ensure you enjoy a safe, gluten-free sub sandwich from Jersey Mike's. Remember, Jersey Mike's is one of those few celiac-friendly restaurants that can be an option for you, but is not a guarantee of celiac safety. There are no guarantees when dining out with celiac disease. And unfortunately with Jersey Mike's, it can be a bit tricky. But don't worry, that's why I wrote this post!

The information in this blog post is based on direct research from the Jersey Mike's website and dining in multiple locations of Jersey Mike's in many different states along the east coast. It also comes from 14+ years of experience dining out with celiac disease, and 4 restaurant allergen trainings: ServSafe, Always Food Safe, Beyond Celiac GREAT Training, and FARE.

Disclaimer: Please double check and do your own research when dining out with celiac disease. Everyone’s experience with celiac disease is different. What works for me may not work for you. My positive experience at a restaurant could be the opposite for you. Restaurants and businesses can change. Use your own judgment and only eat where you feel safe doing so. 

Gluten-Free Food At Jersey Mike's

According to the Jersey Mike's website, all of their hot and cold subs can be made gluten-free. I checked each one for ingredients, and the only "wheat" containing ingredient was the white bread. You can double check any menu item for allergens and ingredients right here. They also offer breakfast sandwich options, and out of all of the options listed, the only "wheat" containing ingredient was again, the white bread.

With these ingredients, along with the fact that Jersey Mike's has offered Udi's gluten-free sub rolls available nationwide since 2017, they have big potential to be a great establishment for celiacs. They also have salads and bowls that can be made gluten-free (make sure to ask without the croutons), as well as gluten-free chips available, drinks, and in some places, Udi's gluten-free cookies that are pre-packaged as well.

So then why is it so complicated? Let me explain.

Does Jersey Mike's Have Gluten-Free Protocols?

Yes, they do. And that's pretty great! Jersey Mike's has signs hanging in their stores, to help their staff know what to do when preparing a gluten-free sub. These are all helpful, but please note these protocols say for making a "gluten-free" sub, and not a "celiac safe" sub. More on this below.

This list definitely offers helpful suggestions and protocols for preparing a gluten-free sub. And in some locations, this sign is placed at a second preparation station that is strictly reserved just for preparing gluten-free subs. This station may include separate toppings, like lettuce and tomato, separate condiments, and separate meats and cheeses.

Unfortunately, unless you are eating at one of these Jersey Mike's locations that offer this, that makes your order a lot more tricky. Additionally, if the shop is busy, they may utilize that second preparation area to prepare gluten-filled subs, meaning the ingredients/preparation area could be contaminated with gluten, so we always have to double-check.

This is where the debate comes in about safety.

Is It Safe To Eat Here With Celiac Disease?

First of all, I don't like giving a blatant yes/no for these types of questions. It's also untruthful. Dining out with celiac disease ALWAYS has risk, especially in a place that is not 100% gluten-free.

But with that said, I have been eating at Jersey Mike's locations without issue for over a year now. And primarily, the locations I have eaten in do not have the dedicated gluten-free sub area, meaning I have to speak up for myself and walk them through every step of my order (which I have no problem doing).

The safety of how your sub is prepared on this gluten-free roll has been subject to much debate in the celiac community. I myself was even singled out when sharing an Instagram video about traveling with celiac disease, and got heat for ordering a sub here, despite preventing cross-contact at every step and having zero problems with my meal. So please note, there is no guarantee of safety at Jersey Mike's, and like any restaurant, you dine here at your own risk.

Additionally, there have been rumors circulating online that Jersey Mike's had training from the Gluten Intolerance Group to develop their specific "Gluten-Free Protocols". I spoke with a representative from GIG in August of 2022 about this, who confirmed this is not true. The Gluten Intolerance Group has their own private program for restaurants called the Gluten-Free Food Service Program, which restaurants can participate and earn a certification of "Gluten-Free Safe Spot" because they have received specific training on celiac disease, cross-contact, and gluten-free food. The restaurants that have earned this training include places like the Melting Pot and California Pizza Kitchen. Jersey Mike's has NOT earned this validation, so please be mindful of that. You can search their list of Validated Safe Spots in the USA here.

Does Jersey Mike's Always Have a Separate Station for Gluten-Free Subs?

Honest answer: Sometimes yes, sometimes no.

Now, depending on the Jersey Mike's you go to, you may see an entirely separate station that is specifically dedicated for the creation of gluten-free subs, as I mentioned above. But this is not standard. Sometimes this station is used as a second sandwich prep area when they are busy, so always ask to be sure, and ask about the toppings as well. Most of the ones I have been to do not have this separate station. It may also depend on the size of the Jersey Mike's and what they have space for.

Do the Jersey Mike's Gluten-Free Protocols Cover Everything?

No, their gluten-free protocols don't cover everything. They do provide some cross-contact prevention, such as creating a barrier with parchment paper, using a dedicated knife, and washing hands/changing gloves. But there is more that needs to be done in order to ensure safety.

Is it still possible to order here safely with celiac disease? Absolutely. I've ordered from Jersey Mike's at multiple different locations in different states along the east coast, and never had a problem - and I've only been to 1 location that had the dedicated gluten-free prep area. So most of the time, I'm ordering my sub where everyone else is ordering theirs.

Keep in mind, Jersey Mike's does have SOME specific gluten-free protocols in place with signs hanging to instruct/remind their employees.

Their gluten-free protocols include:

-Wiping Down the Slicer
-Changing Gloves/Washing Hands
-Creating a Barrier with Parchment on a Clean Tray
-Using the Dedicated Knife For Cutting & Pass Down The Line
-Wrapping with Clean Paper & Labeling "GF"

HOWEVER...

These are not the only steps needed to ensure your sub is safe to eat. These are all great protocols, but they do not take into account other necessary cross-contact preventative measures for celiacs, including:

-Using toppings that have not been touched, such as lettuce, tomato, & onion, often from the back, or from a fresh tub/bin
-Changing gloves in between steps, such as grabbing condiments or spices
-Making sure any toppings or other items are kept separate and safe from any contaminants in a clean tray lined with parchment or just on parchment paper
-Being sure the sub is carefully taken care of by the same person, and not being touched/handled by anyone else

So in order to make sure your sub does not have accidental gluten, you'll need to watch them like a hawk and make sure they follow every measure to prevent cross contact form occurring.

Note: If you've ever eaten at Jersey Mike's and just followed the protocols they have on their sign, but felt a little off afterward, it could be because you weren't thinking about the other points of cross-contact, like using the communal toppings of lettuce/tomato/onion for your sub. Remember, celiac disease is a big learning process, and we are always learning on this journey! Be kind to yourself. Now you know for next time.

Why Dining Here Can Be Challenging For Celiacs

Based on the information I shared above, it's easy to see why dining at Jersey Mike's gluten-free can be challenging. They have gluten-free protocols, but they don't cover everything. They might have a dedicated station, but you'll need to ask and confirm about how they use their secondary station. And if they don't have that station, you'll need to ask for a lot of cross-contact preventative measures.

Of course, if they have the dedicated gluten-free station, toppings, condiments, and everything in place - AMAZING! We love to see it! Unfortunately, that has only been the reality for me at 1 location in my experience of eating at Jersey Mike's. It really depends.

Ordering at a restaurant like this with celiac disease takes practice, patience, and self-confidence in your needs. And if you want to ensure your sub is safe to eat, you need to be comfortable taking up space, possibly holding up the line, and knowing that your gluten-free sub deserves to be made with care just like everyone else's.

But this is easier said than done. If you are newly diagnosed with celiac disease or are someone that just doesn't feel comfortable ordering food in restaurants yet, this might be a lot tougher than you expect. Because you may not be used to having to take so much time when ordering, having to ask so many questions about the preparation, or might feel like you are just bothering people with all of your demands.

As a gentle reminder: You are entitled to a safe, delicious sub just like everyone else. Your needs matter, and it's okay to take up space and ask questions with celiac disease.

But if going here feels too intimidating, you aren't yet comfortable having these conversations, work on building up to it. Take your time and don't feel obligated to go here if you don't have the capacity for it yet. It's okay! And if you need more support in navigating these kinds of situations, come join us inside my support group - The Confident Celiac Community. Learn more here.

Steps To Take When Ordering

First off, I always try to visit a place like this outside of super busy hours to lower any feelings of social anxiety. It's a lot less scary taking longer than everyone else when there ISN'T a long line behind you. I know that sometimes this may be unavoidable, but an extra tip to help lower your fear.

When you arrive at Jersey Mike's and it's your turn to order, these are some things you may want to consider saying/asking (but always adjust/modify based on your comfort level and needs with celiac). Remember, gratitude and kindness go a long way, so rather than apologizing for your order, try shifting to saying "Thank you, I appreciate it" and see how that feels instead.

When You Arrive/Get To The Front of the Line

When it's your turn to order: "Hi! I have a severe gluten allergy. Do you have a dedicated station for gluten-free subs?"

If they say yes, this would be a good time to clarify ingredients.

"Okay, great! Do you also have dedicated toppings, condiments, and utensils for preparing the gluten-free subs?"

If they say yes, that's great! This would be a Jersey Mike's that seems to have all of their ducks in a row but of course double check. Often, if they have the dedicated gluten-free station, they usually are a lot better at protocols. At this point, you can skip ahead to the ordering section below.

If they say no, this is where you may want to ask further questions.

"Got it! If I wanted to build my own sub on the gluten-free roll, could you grab fresh ingredients from the back, and change your gloves at every step? I can walk you through my order, if that's okay with you!"

Typically, this should be no problem for them and they should be able to accommodate you and start washing their hands/changing gloves/wiping down the slicer and countertop. If for some strange reason they don't do this, you can remind them by saying:

"Before you start my order, would you please wash your hands/change gloves, and wipe down the countertop & slicer? Thank you so much."

This is where you can follow up as they do that and say,

"Thank you so much! I appreciate it."

When Ordering

Share the type of sub you'd like, but go slowly. Remind them of any cross-contact preparations you need if there is not a dedicated gluten-free station. They should have your gluten-free Udi's roll on a parchment (or even a parchment lined tray) and have the dedicated gluten-free knife there with it. This person should be preparing your order from start to finish.

In case they don't, I've added how you can ask for this below.

"Thanks for your help with my order. I'm going to do a build your own ½ sub on the gluten-free roll with turkey and American cheese. Could you please slice those fresh for me, and prepare this on a separate tray lined with parchment? I appreciate you taking these extra steps."

When Adding Toppings

We want to ensure they are using fresh toppings that have not been touched for lettuce, tomato, or onion. Otherwise, using the communal bin for these items in the assembly line have most likely been touched by people wearing gloves that prepared gluten-filled subs, and could be a point of cross-contact.

"Thank you so much for taking these extra steps! For my toppings, could you please pull fresh lettuce and tomato from the back and change your gloves before/after reaching in? I appreciate it."

They should bring these bins to the front area, and they should be sealed with plastic/covers on top. If not, they may ask if they can grab them from the back. If so, you can ask them to change gloves/place them in a clean container for transport to the front back to your sub prep area.

"Thank you for grabbing those from the back. Would you please change your gloves before/after reaching in and place them in a clean bowl to be added to my sub up here? I really appreciate your help!"

When Adding Any Seasonings/Oil/Vinegar

We also want to remind them to change gloves again at any step when they touch something besides the sub. (For example, using the oregano container (if not dedicated GF) to sprinkle onto your gluten-free sandwich, which would have been previously touched by other workers while handling a regular, gluten-filled sub. The worker would need to change gloves again before touching your sub to cut it to ensure no cross-contact.)

Sometimes these seasonings/condiments will be used for ALL Jersey Mike's subs, and there won't be dedicated gluten-free ones. Most of the time they are squeeze bottles and should not touch the sub directly, but use your own best judgment if anything looks sketchy! I usually stick to oil and vinegar and oregano. I don't do any mayo or anything that requires them to spread something on with a knife.

"I'd like to do oil, vinegar, and oregano. Could you please change your gloves after adding those toppings and before cutting my sub? I really appreciate it."

I know, it's a lot of glove changes. This ensures your sub does not get touched by anything other than fresh gloves and fresh ingredients. If at any point you feel awkward about it, remind them of your gratitude by saying "Thank you so much!" Remember, they are there to serve and help you.

When It's Time To Cut Your Sub

The Jersey Mike's employee should be keeping your gluten-free order on a tray lined with parchment and taking it down the line. This person should be the only one touching/handling your order, to prevent cross-contact. When cutting the sub, they should use the dedicated gluten-free knife.

If you need to confirm this, you can ask,

"Can you cut my sub with the dedicated gluten-free knife and freshly changed gloves? Thank you so much!"

When It's Time To Pay

The server who prepared your sub should wrap the sub in clean paper and label it "GF" on the outside, then place it into a fresh paper bag to carry. Then you can pay and go enjoy your Jersey Mike's gluten-free sub.

Always show gratitude! I like to offer extra appreciation and "thank you's" to anyone who helped me with my order, and tell them how much I am grateful for their extra time and energy, especially the multiple glove changes. If they did an especially solid job or were extra careful, I will also specifically mention that.

What I Order At Jersey Mike's Gluten-Free

I like to order a build your own sub, or a variation of their turkey sub.

I get a half or a whole, depending on my hunger levels, with turkey and American cheese. I will ask them to clean down the slicer and cut fresh meats and cheese for me.

Then I will add lettuce and tomato, specifically from the back that have not been touched, along with oil & vinegar, salt, pepper, and oregano. I will also ask them to change their gloves in between these steps, to make sure the only things touching my sub are clean gloves.

Sometimes I'll add chips or a drink, and occasionally, a gluten-free Udi's cookie if my sweet tooth is calling!

Troubleshooting Common Problems When Ordering

I know that things can go wrong when ordering at a place like this. Here are some of the most common problems and what to do if they happen to you:

The server doesn't understand/doesn't know how to prepare your order

This can be very common with workers who are newly employed or perhaps not comfortable with preparing a gluten-free order. If this happens, you can always say,

"I completely understand, I know it's complicated! Would you mind asking someone else/your supervisor to see if they could do this order instead? I really appreciate it."

The server messed up/made a mistake and now your sub is contaminated

Hopefully, you are comfortable enough speaking up before this happens or to avoid it, but sometimes, it just does. Be patient and calm and know that this is on them, and it does not serve you to pay and eat a sub that will make you sick.

Always approach the situation with gratitude and understanding. Yelling or being rude to the server will get you nowhere. Educating them on what happened and letting them know of the mistake in a polite way will help them learn and prevent this from happening to others in the future. In my experience, it is not rude ignorance, but a lack of full understanding of cross-contact.

"Excuse me, I'm so sorry to do this, but I have to ask you to start my order again. Unfortunately those tomatoes are not safe for me because they've been touched by everyone else's hands, which is why I need fresh tomatoes that have not been contaminated from the back. Again, I apologize and am happy to walk you through every step if you aren't sure, I know this is tricky! Thank you so much for your help!"

The server wants to make your sub in the back

This is a common complaint I heard after sharing about my positive Jersey Mike's experiences. First off, I would not allow someone to disappear with my food and prepare it in the back without me watching, especially with an order as complex as this. So I would address this right away to be sure it doesn't happen, EVEN if they need to grab something from the back.

"I completely understand you have to grab those ingredients from the back, and I appreciate you taking the time to get them! However, since this is such a complex order, would you please bring the lettuce and tomato up here to finish preparing the sub? Thank you so much for your help and accommodating my needs."

They don't have any fresh toppings available/that aren't contaminated

This happened to me once when I ordered a sub toward the end of a shift, when they didn't have any fresh tomatoes. I really wanted tomatoes on my sub (I had a craving!), but obviously, was not going to sacrifice my safety for them. So I thanked them for letting me know about the status of the tomatoes, paid for my sub, and went home, feeling a little bummed out.

Once at home, I remembered I had a tomato available I could slice up safely and add to my sandwich, so that's what I did! I also could have stopped at a local supermarket and grabbed one if I really wanted one. I know these are extra steps/time/energy to take and it is inconvenient, but it's up to you what you'd like to do in these situations. There are solutions, they just might take longer. Or, you just make peace with eating your sub without a topping you were hoping for.

It's super busy/they are really packed with people right now

A few options here - you could try waiting for a little bit and take a seat at a table, or you could come back later. I realize these options are not ideal, especially if you are super hungry.

Or, you can allow others to go ahead of you who have quicker orders (You can politely ask/let them know your order is complicated), so you can give yourself more mental peace of mind not having others waiting for you.

And finally, you could just walk up to the counter, hold space for yourself, and order, just like everyone else. Because you deserve to eat a safe and delicious Jersey Mike's gluten-free sub: even if it takes a little bit longer to make.

Final Thoughts On Ordering Jersey Mike's Gluten-Free

For more information about Jersey Mike's and their gluten-free subs, please visit the Jersey Mike's website or contact your local Jersey Mike's to inquire about their location. Those with a dedicated gluten-free station will definitely make life easier, but in my experience, I haven't always found those.

You can read Jersey Mike's Allergen and Nutrition guide for their menu here.

Looking for more posts on dining out with celiac disease?

Avoid these top 5 mistakes when dining out in restaurants so you can eat as safely as possible.

Do you eat at Chick-Fil-A? Here's what to expect of their gluten-free menu and protocols.

Wondering what other fast casual restaurants offer gluten-free options? Check out my full list in this post.

Discover all gluten-free recipes, travel guides, and resources on the blog here.