Portugal is a country full of stunning views, historic towns, and deep culture, from the intricate buildings to the delicious cuisine. If your bucket list has you planning a dairy free Portugal trip, but you’re not sure where to start to accommodate your allergen, I’ve got you covered! Consider this blog post your guide to eating dairy free in Lisbon, Porto, Algarve, and everywhere in between. You’ll find tips, considerations, and meal ideas for enjoying delicious dairy free cuisine throughout the country of Portugal.
Curious to learn more about navigating Portugal with food allergies? Check out my Portugal food allergy guide as well as my blog posts on traveling to Portugal while eating gluten free, nut free, or egg free.
Dairy Free Portugal Considerations
Portugal is a food lover’s dream, but it’s important to keep in mind that dairy is a staple ingredient in many traditional Portuguese dishes. For example, Pastel de Nata, an iconic Portuguese dessert tart, is typically made with butter as a main ingredient. In other dishes, butter and cheese are also popular ingredients, either mixed in or melted over the top of pastries and dishes.
However, if you are looking for dairy free Portugal options, don’t let this discourage you. You can look for vegan versions of these iconic dishes, which can be found as special accommodations within restaurants, or in vegan specific restaurants, which are more common in larger cities such as Lisbon and Porto. If a restaurant is accommodating your needs and is not vegan, just know that dairy is likely present in the kitchen, so double check on cross contamination and use your discretion to decide if you’re comfortable eating there.
Portugal also has several tasty pizza and taco options, and in larger cities, you can find pizza places and taco joints that use vegan cheese or no dairy at all. Many places will have lactose free vs dairy free cheese, so be specific when asking.
Knowing that dairy is a common ingredient found in Portuguese cooking is important, as you can set realistic expectations and be prepared to see your allergen. With this knowledge, you can make a plan for how to navigate it comfortably, starting with your pre-trip restaurant research, communication with restaurants and chefs, accommodation booking, preparing your food allergy chef card, and learning key words and phrases to help you communicate your needs.
Remember, there’s no such thing as being too cautious or asking too many questions. Don’t be afraid to contact restaurants to confirm their food allergy protocols, cross contamination risks, and dairy free options.
Communicating Your Dairy Allergy in Portuguese
Before embarking on your dairy free Portugal trip, be sure to learn a few common phrases so you can communicate your dairy allergy and look out for it on menus and on food labels. Of course, carry your food allergy chef card to all restaurants for extra communication assistance and reminders for chefs of your dairy allergy.
Here are a few important phrases to learn when communicating a dairy allergy in Portuguese:
- Dairy – laticínio
- No dairy – sem laticínios
Meal Ideas for Eating Dairy Free in Lisbon, Porto, and Algarve
Regardless of if you’re eating dairy free in Lisbon, Porto, or Algarve, you don’t have to miss out on the delicious culinary experience that Portugal has to offer. With the right meals and accommodations in mind, you can enjoy the delicious flavors of Portugal while eating according to your dietary needs. Keep in mind that larger cities like Lisbon have many vegan and vegetarian options that offer dairy free meals and fresh, seasonal foods. Just be sure to check their food allergy protocols to ensure you feel comfortable eating there.
Breakfast
In Portugal, breads, pastries, and pre-packaged breakfast items are common, so be sure to check them for dairy as a main ingredient or as a “may contain dairy” warning.
If you rent an apartment, you can save time and money by making yourself a dairy free breakfast before heading out for a day of exploring. If you stay in a hotel, be sure to confirm ahead of time if they offer an American, Portuguese, or British style breakfast. This will give you an idea of what types of food items may be available. This varies depending on the hotel brand. Just as you confirm these details and ask questions about dairy free options and food allergy protocols with chefs, do the same with hotel staff before booking and then again before travel. Also, ask whether they serve a buffet or a la carte style breakfast. This is key, as buffet style breakfasts will contain dairy and pose a big cross contamination risk. If you book a hotel, be sure they have dairy free a la carte options and food allergy protocols in place, or if they have a buffet, see if they can pull safe options from the back. Otherwise, I would recommend booking an apartment accommodation so you can control your breakfasts.
Lunch
Portugal is well known for its fresh meats, fish options, tasty stews, and rice dishes. Many traditional dishes contain dairy with cheese or cream sauces, but with so many fresh and seasonal options, you can eat dairy free in Portugal while still savoring the flavors. Bacalhau and Bolinhos de Bacalhau are both great options for eating dairy free in Portugal. These codfish dishes combine a variety of fresh ingredients, such as potatoes, garlic, onions, spices, and egg, either grilled, baked, or fried. Just be sure to confirm there is no dairy used in the egg scramble or in the fry batter. Frying poses larger cross contamination risks, so double check on that. To be safe, opt for grilled or baked versions.
Dinner
A traditional Portuguese dinner may feature the same iconic dishes as mentioned above, but also bring in more fresh and seasonal meat and fish options, including stews and rice dishes. Arroz de Pato is a popular dish that contains shredded duck or seafood, chourico, onions, wine, and rice. This is typically dairy free, but be sure to double check the ingredients, as some restaurants may make their own version. You can typically order a freshly baked or grilled protein paired with a fresh vegetable side dish, prepared without dairy. Ask each restaurant about these options and their food allergy protocols to ensure it is safe.
Dessert
Finding dairy free dessert options in Portugal is a bit of a challenge, as the most iconic dessert, Pastel de Nata, contains dairy with a good amount of butter used as a main ingredient. However, there are special vegan shops that make dairy free versions. However, be sure to do your research and confirm their protocols and cross contamination risks. You can always enjoy fresh fruit or some sorbet as a dessert treat. Some conventual desserts can be made dairy free or are naturally dairy free, but make sure to confirm the ingredients and cross contamination risks, as many bakeries and restaurants will have dairy in the kitchen.
All in all, planning a dairy free Portugal trip will require some upfront planning and consistent research and communication, but it is absolutely possible to enjoy this country’s rich history and culinary culture with confidence.
Ready to savor the best dairy free options in Portugal while easing your mind and taking some of the stress out of planning? Visit my contact page to book a consultation with me and learn more about my full service travel planning.
