Planning a dairy free Spain vacation can be a delicious culinary adventure with the proper considerations, meal ideas, and planning. Get ready to indulge in the sights and flavors of Spain with confidence with the practical tips and dairy free dishes we’re sharing in this blog post. Consider this your guide to planning a dairy free Spain trip you’ll never forget, whether you’re traveling to Barcelona, Madrid, Valencia, or anywhere in between!
Looking for more information on traveling to Spain with food allergies? Check out my Spain food allergy blog post as well as my blog posts on traveling to Spain while eating gluten free and nut free.
Navigating a Dairy Free Spain Vacation
Dairy is an ingredient that can be found in many Spanish dishes. It is often considered a “hidden allergy,” as it is commonly used in sauces, soups, and desserts as a creamy base or thickener.
For example, the iconic bechamel sauce used in croquettes often contains both milk and butter. Whole milk is used in desserts to make them rich and delicious, while butter is also used on meat dishes to accentuate the flavor. Dairy can also show up plain as day in other dishes as well, not so much hidden.
While many Spanish culinary delights can be found naturally dairy free or with the option of making it dairy free, especially in bigger cities like Barcelona, Madrid, or Valencia, it’s important to always do your pre-trip restaurant research, learn how to communicate your dairy allergy in Spanish, and carry your food allergy chef card at all times.
It’s also key to be aware of the Spanish allergen labeling laws, which follow other EU country’s laws. Dairy is required to be labeled on all pre-packaged food items, which makes it easier to find dairy free options when traveling in Spain. However, be sure to check all labels for “may contain” warnings for goods that may contain milk or other dairy ingredients.
Looking for dairy free Spain restaurants when eating out can be trickier, as not every restaurant has the same knowledge and/or protocols regarding allergens. That’s why I always recommend doing your restaurant research ahead of time and communicating with restaurant staff and chefs to double-check their ability to accommodate your allergies, their kitchen protocols, and how they handle cross-contamination.
Doing this ahead of time will help you feel more confident once you arrive and ensure you know exactly where you feel comfortable eating.
If you are looking for dairy free Barcelona, Madrid, or Valencia restaurants, there are more options for vegan and vegetarian restaurants that provide great dairy free options, so always keep an eye out for those during the research phase. However, while they may be listed as “vegan” or “vegetarian,” still do your due diligence to research and reach out to them to ensure dairy free options are available and protocols are in place for allergies.
Communicating Your Dairy Allergy in Spanish
No matter where you’re traveling in Spain, it’s important to learn a few key phrases to help you communicate your dairy allergy and read labels and menus more carefully.
Here are some key phrases to learn (and keep written down with you) when embarking on your dairy free Spain adventure:
- Milk – leche
- Dairy free – sin leche
- May contain milk – puede contener trazas de leche
- Dairy products – productos lácteos
- Yogurt – yogur
- Cheese – queso
- Butter – mantequilla
- Cream – nata
- No sauce, please – Sin salsa, por favor
Dairy Free Spain Meal Ideas
When traveling in Spain, there is no shortage of opportunities to eat! A typical day of meals in Spain starts off with breakfast, followed by a mid-morning snack, lunch, merienda (an evening snack), tapas, and dinner (which is often followed by dessert!). Let’s take a look at some of the best dairy free Spain meal options for any time of day.
Breakfast
Spanish breakfasts are often a spread of both sweet and savory options. The Spanish love their coffee, so be sure to watch out for milk and cream at breakfast time. Soy milk, almond milk, oat milk, and coconut milk can all be found as alternatives, depending on the restaurant, hotel, or café you’re at.
A spanish omelet is a great breakfast option for those eating dairy free, as it is made with potatoes, onions, and eggs. Just double-check to ensure cheese is not added as a topping and milk is not used in the egg mixture.
Pan con tomate is another delicious breakfast option that is made with bread, garlic, olive oil, sea salt, and tomatoes. Bread can contain dairy though, so double-check ingredients and “may contain” warnings before consuming.
If you’re looking for a savory egg dish, check out huevos rotos (broken eggs) or huevos revueltos (scrambled eggs). Both can typically be made dairy free, but again, double-check that no dairy is added to the mixture or topping – think of butter on the potatoes
If you’re looking for a sweet breakfast option, churros can be a delicious dairy free choice, so long as they are not served with a warm milk chocolate dip or other dairy infused dipping sauce. Make sure to double-check the churros are not made with milk either, as recipes can vary.
If you are staying at a hotel, you may find a more American-style breakfast or a melting pot of various cuisines. Buffets can be hard to navigate due to the cross-contamination risk. Ask ahead of time if the hotel can prepare you something fresh to accommodate your allergies. If you don’t feel comfortable, it may be best to book an accommodation with a kitchen that allows you to prepare your own breakfasts.
Lunch
At lunchtime, paella is probably the most requested dish to try when traveling to Spain. There are many versions of paella found throughout Spain, and each region and restaurant may have their own. Therefore, it’s always important to check ahead of time on the ingredients used and cross-contamination protocols.
Many versions can be made dairy free as well. The original recipe includes saffron, beans, vegetables, and a mixture of rabbit, chicken, duck, and snails, all cooked in olive oil and chicken broth. There are also seafood versions and vegetarian versions available throughout the country.
Cold soups such as ajo blanco and salmorejo are naturally dairy free. Bread is often used as the thickening agent in these soups.
Tapas
When dining in Spain, you’ll find tapas, which are small plates of various dishes often eaten between lunch and dinner. These can be tricky, as the ingredients are often not listed on the menu and the tapas menu items change frequently due to what’s in season and what the chef is cooking up that day. Always ask about their allergy protocols to ensure dairy isn’t a main ingredient in that day’s tapas and that cross-contamination in the fryer or kitchen is not a risk factor while you’re there. Many restaurants can remove dairy to accommodate your needs, so just double-check those protocols.
Some tapas are served buffet-style, which I would recommend steering clear of. Instead, opt for made-to-order tapas, such as mushrooms without dairy or patatas bravas, a delicious dish of potatoes, spicy tomato sauce, onions, garlic, chili powder, and paprika.
In larger cities, I have found that some tapas restaurants will have allergen filters to give you an idea of how present your allergy is or if it may contain that ingredient. It’s useful to know what to ask about when reaching out to restaurants.
Dinner
Spanish dinners often consist of a main dish, such as a grilled or roasted meat or seafood seasoned with fresh herbs or a vegetarian dish served with rice or stuffed in a sandwich. These options are typically dairy free, but always double-check to ensure there are no hidden dairy products, especially in sauces on sandwiches or on the side of the meat, in butter used to cook the meat, or in cheese added to dishes or as a topping.
Sides like cold cut meats, fried potatoes, omelets, green salad, and grilled vegetables are all common and can all typically be made dairy free. Just be sure to double-check the ingredients and confirm that with any fried foods, cross-contamination in the fryer is not an issue.
Patatas a la riojana is a great dairy free Spain dinner option that is made of potatoes, garlic, sliced chorizo, onions, and pimenton paprika. It is often served with bread on the side as well.
Dinner may end with a light dessert, which is where dairy can definitely show up more prevalently, especially in flans or crema catalina, which you’ll definitely want to steer clear of.
Instead, opt for fresh fruit, churros without dairy infused dipping sauces, or tarta de santiago, a delicious cake made of almond flour, sugar, and eggs. Again, double-check for dairy ingredients or cross-contamination in any of these desserts. Keep in mind that not all churros are dairy free. Some recipes may include milk, so always double-check.
While it may take more planning and work to plan a dairy free Spain vacation, it can absolutely be done and enjoyed! There are a ton of delicious cuisines in Spain that are naturally dairy free or that can be enjoyed without dairy, allowing you to savor the iconic flavors of the country.
Be prepared by doing your restaurant research, communicating with chefs and staff, learning key phrases, carrying your food allergy chef card, and taking note of the common dairy free options in Spain. If you’re looking for personalized food allergy travel planning services, I’d be happy to help you.
Visit my contact page to book a consultation and learn how I can assist you with my full service travel planning!
