Spain is one of the most iconic destinations to travel to. It’s full of rich history, stunning sights, and some of the most delicious culinary delights out there. If you’re looking to embark on a gluten free Spain vacation, whether you have a gluten allergy or Celiac disease, you’ll be thrilled to learn that Spain is a great option for gluten free travelers.
With its widespread gluten free awareness and considerations and a number of 100% gluten free eateries, this makes it easier for those with gluten allergies to enjoy the country’s culinary traditions with confidence. In this blog post, we’re breaking down some key pieces of information to keep in mind when traveling to Spain (particularly Barcelona and Madrid) and sharing gluten free meal ideas for breakfast, lunch, tapas, and dinner.
If you’re looking for more information and tips on traveling to Spain with food allergies, check out this blog post.
What is the (FACE) Spanish Federation of Coeliac Associations?
Much like other EU countries, Spain has their own dedicated Celiac association. The Spanish Federation of Coeliac Associations (FACE) is comprised of 17 independent associations and federations across the entire country. FACE works to support those with Celiac disease to ensure their health, safety, and inclusion by providing resources, raising awareness, and certifying restaurants that meet their gluten free standards. This makes the dining experience for gluten free Spain travelers less stressful and gives them more options.
Communicating Your Gluten Allergy in Spanish
When navigating your travels to Spain, whether you’re looking for gluten free Barcelona options or gluten free Madrid options, it’s important to prepare accordingly so you can effectively and clearly communicate your gluten allergy and/or Celiac diagnosis with restaurant staff and chefs.
While it’s always best to do your restaurant research ahead of time in order to find dining options that can accommodate your allergies and have cross-contamination protocols in place, it’s also important to learn a few key phrases to express your needs as well as carry your food allergy chef card at all times.
Here are a few key phrases to keep in mind (and written down) when communicating your gluten free Spain needs:
- Soy celiaca/o, no puedo comer gluten – I have celiac disease; I cannot eat gluten.
- Sin gluten – Without gluten/gluten free.
- Trigo – Wheat.
- ¿Tiene opciones sin gluten? – Do you have gluten free options?
How To Eat Gluten Free in Spain
Many Spanish dishes are naturally gluten free with simple ingredients. However, flour is still used, especially in small kitchens, and can pose a risk for cross-contamination. Fried foods can also raise a cross-contamination red flag, especially with the fryer being used for multiple menu items. Always double-check to ensure what menu items are going into the fryer that may contain gluten.
Paella is a popular Spanish dish that many travelers want to try, and it is typically gluten free. However, some of the versions may contain flour, depending on the region it’s being made in, as all parts of Spain make their own version. Therefore, it’s important to double-check the ingredients in paella as you travel around the country.
Traditional sweet treats in Spain will contain gluten, however, many larger cities like Barcelona and Madrid offer gluten free dessert shops or even gelato. When doing your pre-research, look for these gluten free bakeries and shops and keep your eye out for certified gluten free places.
Beer is not typically a safe option when looking for gluten free Spain drink options. While it may say it is gluten free, most Spanish beers are often only gluten reduced, which can be dangerous for those with gluten allergies or Celiac. Instead, opt for gluten free wines, ciders, or certified and labeled gluten free drinks. Also, watch out for what alcohol they put into sangrias before you enjoy pre dinner drinks.
Gluten Free Barcelona
Barcelona is a gorgeous city with a ton of gluten free dining options. There are a lot of certified gluten free restaurants in Barcelona, so seek those out during your trip research. However, just because they’re certified gluten free, that doesn’t mean you shouldn’t confirm their protocols. Some of the most iconic gluten free dishes to enjoy in Barcelona are various tapas, paella, and gluten free bakery items.
Gluten Free Madrid
When traveling to Madrid, there are a variety of gluten free options, but doing your research and preparation ahead of time is key. You’ll find both traditional Spanish cuisines and international dishes in Madrid, so always double-check restaurant protocols, especially regarding cross-contamination.
Navigating Gluten Free Spain Meals
It’s no secret that the Spanish love to eat! A typical day of meals in Spain looks like: breakfast, mid-morning snack, lunch, merienda (evening snack), tapas, and dinner. Let’s take a look at how to eat gluten free in Spain at every meal.
Breakfast
Breakfast in Spain traditionally includes a mix of sweet and savory options. Keep in mind that many breakfast options, especially sweet options or those with bread, will contain flour as a main ingredient. If you can find gluten free breakfast spots, you can enjoy them with gluten free flour instead. Otherwise, you’ll want to remain very cautious of any gluten and risk of cross-contamination. I always say, go with your gut and don’t risk it if the staff doesn’t seem like they understand.
Common breakfast items are:
- Coffee (in various options)
- Pan con tomate (bread with tomato)
- Tostada (Spanish toast)
- Huevos rotos (broken eggs)
- Huevos revueltos (scrambled eggs)
- Tortilla española (Spanish omelet)
- Bocadillo (Spanish breakfast sandwich)
- Embutidos de carne (cold cut meats)
- Churros (fried dough with cinnamon and sugar)
A Spanish omelet is a great gluten free option. Certified gluten free restaurants or places that can accommodate gluten free needs will make dining at breakfast much easier.
If you are staying at a hotel, the breakfast style may be more American or a mix of various cuisines.Typically, hotels will have gluten free options, but the question comes in on whether it is packaged, on a buffet, or made to order with food allergy protocols. If breakfast buffets are involved, ask the hotel if they can make something fresh to avoid cross-contamination. Also, choosing an accommodation with a kitchen can help give you control when it comes to the first meal of your day before heading out for a day full of touring.
Lunch
Paella is probably one of the most requested dishes when traveling to Spain. The original paella recipe consists of saffron, beans, vegetables, and a mixture of snails, rabbit, chicken, and duck. More variations of paella include seafood, which is abundant in Spain. Flour can be found occasionally in the kitchen and in certain versions of paella, so it’s best to double-check to ensure cross-contamination is not a risk.
Seafood is popular in Spanish cooking, especially in Barcelona and other coastal towns. Fresh seafood can be a great gluten free option, so long as flour isn’t used in the preparation or in the side dishes served with it. From soups and salads to main dishes, gluten can find its way into many dishes, but with simple ingredients, restaurants are typically able to give you a run down of what is in each dish.
Tapas
Tapas are small plates of various popular Spanish dishes and are typically served between lunch and dinner. These can be tricky to navigate as they don’t typically list the ingredients on the menu, so always ask questions regarding the use of gluten or cross-contamination risk. Some places have made-to-order tapas while others are more buffet-style. In larger cities, I have found that some restaurants will even have an online filter for top allergens to help you see what menu items contain top allergens. Still be cautious of cross-contamination, but this can give you a starting point for questions.
Croquettes are a popular tapas dish with seafood, fish, ground meat, vegetables, and other ingredients like bread crumbs. Due to the bread crumbs, they are not typically gluten free; however, some dedicated gluten free restaurants may have a gluten free version. Keep your eye out if they are on your must have list.
Patatas Bravas is also a popular tapas dish that combines potato cubes, spicy tomato sauce, onions, garlic, chili powder, and paprika. This dish is typically gluten free, but again, always double-check.
Dinner
A typical Spanish dinner consists of roasted meat, a vegetarian dish, or seafood served with rice or stuffed in a sandwich. Oftentimes, sides of cold cut meats, cheese, fried potatoes, omelets, green salad, or grilled vegetables will be offered. Many Spanish dinners end with a light dessert, such as fresh fruit or flan.
Potatoes are very popular in Spanish cooking and are staples in dishes like Trinxat, Tortilla de Patata, and Patatas a la Riojana. These dishes can typically be made gluten free, but watch out for bread that is served on the side, as well as the risk of cross-contamination in kitchens.
Dessert
For gluten free Spain dessert options, Tarta de Santiago, an iconic cake dessert, can be enjoyed gluten free, as it uses almond flour. Crema Catalina is also typically gluten free, as it’s made with milk, citrus peel, cinnamon, and egg yolks.
As you can see, navigating a gluten free Spain vacation is absolutely possible, while still indulging in the culinary delights of the country. To ensure you have an enjoyable, comfortable trip, do your research, carry your food allergy chef card, and familiarize yourself with the terms and typically gluten free meals of Spain.
If you’d like to ease the stress of planning a gluten free vacation to Spain, you can work with someone to get assistance in doing restaurant research, booking reservations, navigating accommodations and transportation, etc. I offer a variety of services for food allergy travel and would love to chat about your trip.
Visit my contact page to book a consultation with me and learn more!