Are you looking to plan a gluten free Paris France trip? Whether you’re strolling the charming streets, shopping, or taking in the culture and sights, this gluten free Paris guide will help you dine out and eat with confidence. With tips, meal ideas, and must-know advice, you’ll feel ready to navigate France while accommodating your gluten allergy.
For more tips and meal ideas for navigating France with food allergies, visit my France food allergy blog post, as well as my blog post on traveling to France while eating dairy free.
Navigating Paris France While Eating Gluten Free
France, particularly the capital city of Paris, has made great strides in recent years in terms of food allergy protocols and accommodating those with a gluten allergy and Celiac disease. While there are more gluten free and Celiac friendly countries out there, it is absolutely possible to navigate France and Paris while eating gluten free.
Traditional French cuisine does often contain gluten, such as in bread, pastries, and in many sauces, soups, and dressings to layer in the flavors. This is where you can run into hidden ingredients where gluten may be present, so always ask questions about all the ingredients in a dish.
Paris does have many fully gluten free restaurants and bakeries to choose from, along with restaurants that have protocols in place for gluten allergies and Celiac disease. However, it can sometimes be trickier to find a full gluten free meal rather than gluten free snacks and pastries, which are more readily available and easier to find.
During busy times of the day or high season, sometimes it can be harder to have your dishes accommodated. Going to the restaurant when they open or at non-peak times will give you a better chance to talk with staff. However, this is where having a back-up plan is a comforting option, such as a kitchen in your accommodation or stopping by a grocery store or American chain restaurant such as Chipotle.
Outside of Paris, options for fully gluten free restaurants diminish. Fully gluten free restaurants are more rare in most parts of France, but many can provide simple grilled meats and vegetables depending on where you are in the country. Then comes the question of protocols in the kitchens and cross contamination, so don’t be afraid to ask questions and get clarification so you can make the best decisions for you. Research and preparation are key when planning a gluten free France trip. France values fresh, high-quality ingredients in their food, which makes it possible to still enjoy delicious gluten free meals.
Considerations For Your Gluten Free Paris Trip
Research Restaurants in Advance
Paris has a range of gluten free restaurants and bakeries scattered throughout the city. Finding gluten free options in other parts of France can be a challenge. Doing your restaurant research ahead of time is key for finding spots where you can dine according to your gluten allergy and needs. This also allows you to contact the restaurant ahead of time and ask questions, giving you more confidence in your decision to dine there. You can also use apps like Find Me Gluten Free to help locate spots to further research.
Book An Accommodation With a Kitchen
Booking an accommodation with a kitchen can also ease your mind on your gluten free France trip. This gives you the option to cook and prepare some of your own meals and have your safe foods on hand. Maybe you want to make sandwiches for a day trip to Versailles or for a picnic under the Eiffel Tower. There are great options for gluten free foods and snacks at supermarkets, so you can do some of your own shopping and preparing as well. However, I always recommend bringing items like gluten free bread or sunflower butter with you.
Carry a Food Allergy Chef Card
My top tip for those traveling to France or Paris with a gluten allergy or Celiac disease is to carry a food allergy chef card in French at all times. This will help you explain your dietary needs and communicate clearly to restaurant staff and chefs. You can grab your Equal Eats Food Allergy Card through this link.
Learn Key Phrases
While having a food allergy chef card on hand is helpful in communicating your gluten allergy and needs, it’s also nice to learn how to say some key phrases in French so you can communicate effectively.
Here are some common French terms to help you communicate your gluten allergy and/or Celiac disease:
- Gluten free – Sans gluten.
- I am allergic to gluten – Je suis allergique au gluten.
- I have Celiac disease – Je suis atteint(e) de la maladie cœliaque.
- I am gluten intolerant – Je suis intolérant(e) au gluten.
Gluten Free France Meal Ideas
With these tips and considerations in mind, let’s take a look at some gluten free France meal ideas that you can enjoy when eating out.
Breakfast
Oftentimes, many hotels offer gluten free items still in their sealed packages, which can be a good option that eliminates the risk of cross-contamination, especially if the breakfast being served at the hotel is buffet-style. You can also request gluten free breakfast items from the back if you’re wanting a sit-down meal.
If the breakfast is buffet-style, check to see whether it is American or French style ahead of time so you have an idea of what is offered so you can make a plan ahead of time. Also, reaching out to the hotel ahead of time before booking to ensure they’ll have gluten free options for you is a good way to start communication with them.
There are also gluten free pastry shops and breakfast stops in Paris, so do your research ahead of time to find those. Always ask about their food allergy protocols and cross-contamination protocols to be safe. You can also get fresh fruit, yogurt, or eggs for a simple breakfast option.
Lunch
At lunch in France, gluten free baguettes, cheese, and fresh meat can be a great picnic option to enjoy under the Eiffel tower. You can even add some fresh fruits and veggies to make it a charcuterie-style lunch.
French onion soup is a popular choice when traveling in France, and can sometimes be made gluten free with gluten free bread cubes. Definitely ask about food allergy protocols and cross-contamination if you go this route.
Crepes are another popular option that can be found gluten free. These can be made sweet or savory and they can be found at some places for breakfast, lunch, and/or dinner. Again, ask about cross-contamination precautions before ordering and do your research to ensure you feel comfortable eating at the restaurant.
Dinner
Steak and fries are a popular French dinner, but it’s important to double-check to ensure the fryer is not shared with anything that contains gluten. This goes for anything that is fried. If so, ask to substitute the fries for a salad or another side like roasted potatoes, so long as they are completely gluten free.
Beef Bourguignon is a delicious stew that the French are known for. Just be sure that it is not thickened with flour. Ratatouille is a delicious main or side dish made of vegetables, herbs, spices, and olive oil. It can be made gluten free at certain restaurants, so always ask about the ingredients and cross-contamination protocols in the kitchen.
For dessert, you can enjoy a delicious gelato or sorbet that is gluten free. Remember, chocolate mousse is typically gluten free, but they may use a flour to thicken it in some restaurants or prepare it with ingredients that are cross contaminated, so always double check.
Let’s Plan Your Gluten Free France Vacation!
Although gluten is present in French cuisine, it’s still possible to navigate Paris and France while eating gluten free. It will require careful planning and preparation, but with these tips, considerations, and meal ideas, you can feel more confident in the decisions you make. As always, remember what your safe foods are and where they can be found in the city or country you’re visiting.
Do your research, come prepared with your food allergy chef card, and don’t be afraid to ask questions. Going to restaurants not at peak times and/or making reservations can help as well. The French do enjoy flavors when it comes to their dishes, but finding certified gluten free restaurants or requesting simpler dishes can help you enjoy your time in the City of Lights.
If you’re looking for a professional who is well-versed in food allergy travel planning to help you plan your gluten free France trip, visit my contact page to book a consultation with me and inquire about if full-service travel planning is right for you. I’d love to help make your trip to Paris magical!
