This blog post on gluten free travel tips was written by Accredited Practicing Dietitian, Mariah Bikakis APD.
As an accredited practicing dietitian and avid traveller with coeliac disease, food is always at the top of my priority list when exploring new countries. After visiting Portugal, Spain and Greece this year, I’m here to share my top gluten free travel tips to help you enjoy safe, yet importantly delicious, dining experiences.
Gluten free travel tips Greece
Famous for its fresh and delicious Mediterranean dishes, Greece is one of my favourite countries to enjoy tasty, simple and naturally gluten free foods. The quality of fresh produce is incredible, so choosing simple, yet good quality meals (such as grilled seafood and vegetables) makes gluten-free eating much more enjoyable and stress-free.
The breakfast culture in Greece is focused around grabbing small biscuits and breads from local bakeries to enjoy with a coffee, and so far, I have had no luck finding good gluten free alternatives. Instead, I chose to cook breakfast in my Airbnb or bought some fruit and a small tub of Greek yoghurt from a supermarket when on-the-go. Lunch and dinner options were a lot easier to navigate.
As with many European countries, it is common practice for bread to be brought to the table as an appetiser (with dips or olive oil). Don’t be shy to send this back! Greeks are very hospitable, so will also often bring out complementary dessert or fruit – ensure to communicate that you cannot eat gluten at the start of the dining experience so if they do decide to bring a dessert, they can find a gluten free alternative!
Depending on the region of Greece, there can be variations in recipes or names of particular dishes. So, I suggest confirming that dishes are gluten free when ordering (even if the dish has been gluten free in a previous town or city) and that there are no sources of contamination (E.g. A shared fryer).
Common gluten free Greek meals to look out for:
- Gyros and Souvlaki open plate without added pita
- Horiatiki Salata (Greek salad)
- Dolmades (Rice wrapped in vine leaves)
- Gemista (Stuffed Vegetables)
- Grilled meats and seafood – lamb, pork, chicken, calamari, octopus, prawns
- Greek yoghurt and honey (a popular dessert option)
- Grilled vegetables
- Kleftiko (Slow roast lamb)
- Stifado (Beef Stew)
- Sides: Olives, Tzatziki, Melizanosalata (eggplant dip), feta cheese
- Chips (check that they are fried in a dedicated gluten free fryer and no added coating that might have gluten)
- Roasted lemon potatoes
- Fakes (Lentil soup)
- Briam (mixed roast vegetables in a tomato sauce)
Hidden gluten sources to be aware of: - Taramosalata (caviar dip) – Traditionally made with breadcrumbs
- Dakos salad – a variation of the Greek salad but with added rye rusks
- Saganaki – grilled cheese coated in flour
Gluten free travel tips Spain
I found the Spanish cuisine is slightly harder to navigate due to significant variations in traditional dishes depending on the region. Staple ingredients commonly used include seafood, rice, olive oil and cured meats. There is a strong emphasis on Tapas and Pinchos (aka small appetizers) which mainly consist of meat on small pieces of bread. Therefore, it is best to do your research to find restaurants that advertise offering gluten free options, as it can sometimes be difficult to find. Larger cities like Barcelona and Madrid can be much easier to find gluten free restaurants compared to smaller towns like San Sebastian. When in doubt, stick to simple dishes made with grilled meats and seafood, potatoes, eggs, rice and vegetables.
Common gluten free Spanish meals to look out for:
- Paella
- Jamón (cured ham) (if advertised as gluten free on the packaging)
- Patatas Bravas (potatoes with a spicy sauce)
- Tortilla (Spanish omelette with potatoes)
- Pimientos de Padrón (grilled peppers)
- Fabada (bean stew)
- Pisto (vegetable stew)
- Gambas Al Ajillo (garlic prawns)
- Octopus Carpaccio
- Grilled Iberian pork
- Espetos (grilled sardines)
- Grilled vegetables
- Grilled meats and seafood
- Bacalao al pil-pil (cod fish poached in olive oil and garlic)
- Basque Piperade (sauteed tomatoes, onions and green peppers)
- Axoa d’Espelette (Basque Veal Stew)
Potential hidden sources of gluten: - Occasionally cured meats are not gluten free, so always double check when ordering Jamón in restaurants
- Some soups – Gazpacho, Salmorejo, Ajoblanco – all are generally made with bread
- Burnt Basque cheesecake – while it has no biscuit base, it is generally still made with flour
Gluten free travel tips Portugal
Once again, many Portuguese dishes are heavily focused around naturally gluten free foods, including pork, rice, potatoes, fish (particularly sardines), eggs, and legumes. However, one interesting aspect of the cuisine I found was that bread is often added to dishes that you wouldn’t expect such as sardines in a sauce on top of bread, so I always confirmed with the waiters that the dish is gluten free.
The star of the Portuguese breakfast is the Pastel de Nata (Portuguese custard tarts) which unfortunately are not gluten free. Luckily, I was able to find the gluten free version in Porto (at Com Cuore) which I enjoyed for breakfast alongside a coffee. Other times, I relied on a tub of yoghurt and fruit from a supermarket alongside a coffee as my breakfast alternative.
Common gluten free Portuguese dishes to look out for:
- Piri Piri chicken and chips
- Bacalhau à Brás (shredded potatoes and cod fish)
- Arroz con pato (duck with rice)
- Peixe Grelhado (grilled fish)
- Grilled meats (pork, beef, chicken)
- Grilled sardines (a must try!) and seafood (octopus, prawns)
- Legume salads
- Salada de Polvo (Octopus salad)
- Chouriço assado (grilled sausage)
- Ameijoas à Bulhão Pato (clams in garlic and white wine sauce)
- Bitoque (Steak topped with fried egg, hot chips, salad and rice)
Potential hidden sources of gluten: - Bread is often added to otherwise gluten free dishes – such as sardines in sauce or croutons on salads. This is often not be specified on the menu. Be sure to double check that there is no added bread when ordering dishes.
Overall, travelling with coeliac disease while not always easy, can be an enjoyable and exciting opportunity to explore new dishes and cuisines. Researching some gluten free restaurants and becoming familiar with the cuisines of your destination is one key tip I recommend! For more general gluten free travel advice, check out my other post on gluten free travel tips.
Please note this is general information and not specific health advice. For more specific and individual advice on gluten free travel please contact your healthcare professional. If you have coeliac disease and require gluten free travel advice and would like tailored dietetic and nutrition advice please contact Nutted Out Nutrition to make an appointment.
