Are you looking to plan a peanut free or tree nut free Spain trip? This can be daunting for food allergy travelers, especially with the use of tree nuts used in Spanish cooking. However, that doesn’t mean you have to take this beautiful country off of your travel bucket list. With the proper knowledge, planning, research, and meal considerations, you can successfully navigate your trip and enjoy delicious Spanish cuisines no matter what time of day! In this blog post, I’m sharing some helpful tips and common nut free in Spain meals that you can indulge in during your vacation.
For more information on traveling to Spain with food allergies, check out my Spain food allergy blog post as well as the gluten free Spain guide.
Navigating a Tree Nut or Peanut Allergy Spain Trip
In Spain, nuts (especially tree nuts) are a part of many dishes and sauces. However, don’t let that stop you from moving forward with your Spain vacation planning. There are still a lot of dishes that are naturally nut free and accommodations and substitutions that can be made according to your allergens and needs.
Planning a nut free Spanish vacation will require doing your pre-trip restaurant research, learning common Spanish terms for communicating your allergens, and carrying a food allergy chef card, but it is possible to enjoy your time despite your peanut or tree nut allergy.
Peanut Free Spain Considerations
If you’re navigating a peanut allergy in Spain, it’s important to know that peanut oil is a concern in kitchens, as it can be used for frying foods. Always be cautious with fried foods and confirm the type of oil used, as well as ask about cross-contamination risks.
If you’re looking for peanut free Barcelona options, you may find more limited peanuts on menus or mainly only on the desserts. Pre-planning will help you feel comfortable making reservations and knowing what dishes and options are available.
Tree Nut Free Spain Considerations
Many Spanish dishes and sauces, like romesco, will contain various nuts, including but not limited to almonds, hazelnuts, and pine nuts. Always inquire about the specific ingredients used and the cross-contamination risks, as each restaurant may make their romesco differently.
Many desserts in Spain will contain nuts as well, but if you’re looking for a great tree nut free Barcelona option or peanut free option, crema catalina is a delicious dessert that is similar to creme brulee. It is made with milk, citrus peel, cinnamon, and egg yolks.
Key Phrases to Communicate Your Nut Allergies in Spain
When navigating Spain with peanut or tree nut allergies, it’s important to learn the key phrases to use to help you communicate with restaurant chefs and staff. Always carry your food allergy chef card with you, but with a few phrases in mind, you can feel more confident and ensure they understand your needs. Be sure to learn the phrases for ALL of your specific tree nut allergies, that way your allergens are made clear and everyone is on the same page.
Here are a few important phrases to learn when communicating a nut allergy in Spanish:
- Peanut allergy – Alergia al cacahuete
- Peanuts – Cacahuetes
- Tree nuts – Frutos secos
- Almonds – Almendras
- Hazelnuts – Avellanas
- Cashews – Anacardos
- Pistachios – Pistachos
- Walnuts- Nueces
- Pine nuts – Piñones
How to Eat Nut Free in Spain
When traveling in Spain, you’ll have plenty of chances to savor the iconic flavors, as the typical meal schedule is as follows: breakfast, mid-morning snack, lunch, merienda (evening snack), tapas, and dinner. Check out some of the best peanut free Spain and tree nut free Spain options to indulge in at every meal.
Breakfast
Traditional Spanish breakfasts contain a lot of bread and potatoes and a mix of sweet and savory options. The sweet options are more likely to contain nuts, but most potato dishes are naturally nut free. However, just be sure to double-check with restaurants on their ingredients and cross-contamination risk.
Pan con tomate is a great nut free option, as it is made with bread, garlic, olive oil, sea salt, and tomatoes. Be sure to check to ensure peanut or nut oil is not used in the kitchen and whether the bread is a “may contain” risk.
Spanish omelets, trinxat, tortilla de patata, and patatas a la riojana are all made with potatoes and are typically nut free. Again, double-check the ingredients and use of any type of nut oil, but these options are naturally nut free in many kitchens.
If you’re looking for a sweet option, churros are delicious pieces of fried dough that are rolled in cinnamon and sugar and dipped in warm chocolate. As long as the oil it is fried in is not peanut or nut oil, and cross-contamination is not present, this is a tasty breakfast option.
If you are staying at a hotel, you may find an American-style breakfast or a mix of different culinary delights. If there are buffets included, there may be more risk of peanut or tree nut use and cross-contamination, so I don’t recommend eating off of the buffet. Instead, ask the kitchen to make something fresh for you to avoid cross-contamination or opt to stay in a self-catering accommodation so you can start the morning off on the right foot before a day of touring.
Lunch
One of the more popular lunch dishes in Spain is paella, which is made from short-grained rice, green beans, rabbit, chicken, duck (on occasion), lima or butter beans, olive oil, and chicken broth. Wheat flour and shellfish can be included depending on the region and recipe, but it is typically peanut and tree nut free. Be sure to ask about cross-contamination and the exact ingredients used, as many kitchens create their own version of paella, but in most cases, you should be able to enjoy this iconic dish while navigating a nut allergy.
With seafood being abundant in Spain, you can likely order fresh, made-to-order seafood dishes as well, confirming they are free of nuts or nut oils.
Spain uses a lot of olive oil in their cooking or other oils like sunflower, so always double-check this to ensure peanut oil is not being used instead.
Tapas
Tapas are a Spanish favorite meal between lunch and dinner, but they can be tricky to navigate due to potential cross-contamination and the presence of nuts in some dishes. Many restaurants also don’t list out the ingredients on menus, as they are always changing, so it can be more challenging to plan ahead. Some restaurants offer made-to-order tapas while others are buffet-style. I recommend steering clear of buffet-style, as cross-contamination is a risk and knowing exact ingredients is more challenging.
Stick to safer options like potato tapas, patatas bravas, and croquettes, which do not typically contain nuts. However, be sure to double-check that peanut or other nut oils aren’t used for any fried tapas.
Some restaurants have an online filter for their menu allowing you to filter for top allergens. This gives you an idea of how many dishes contain or may contain your allergen. Then, you have an idea of which dishes to ask about.
Dinner
Most traditional Spanish dinners consist of roasted meat, a vegetarian dish, or seafood (especially in coastal towns and cities), along with a side of rice or stuffed in a sandwich. Cold cut meats, cheeses, fried potatoes, omelets, green salad, and grilled vegetables are common sides served with Spanish dinners. Many of these options are naturally nut free, which is encouraging. However, be sure that peanut or nut oils aren’t used and nuts aren’t used in side dishes. Salads or sauces are known to have nuts thrown in for crunch and flavor. Also, a bowl of peanuts or mixed nuts can be found in tapas bars as well as some other bars.
Many of the same dishes that are served at lunch or even tapas are available at dinner as well. Many times, dinner is rounded out with a light dessert, such as fresh fruit, flan, etc. Churros and crema catalina are great nut free dessert options. If you have an almond allergy, steer clear of tarta de santiago, as one of the main ingredients is almond flour. You can opt for sorbet for an after dinner treat!
No matter what time of day, what city you’re in, or what restaurant you’re visiting, always do your research, verify the ingredients being used and the cooking methods of the kitchen, the cross-contamination protocols, carry your food allergy chef card, and ask questions to ensure your meal is peanut free or tree nut free, depending on your allergens.
If you’re overwhelmed with planning a nut free Spain vacation and want to ensure you have the most comfortable, enjoyable experience, visit my contact page to work with me to plan your nut free vacation to Spain. I can help you with all of the planning and research, from identifying restaurants to eat at, booking reservations, picking an accommodation, and even determining which flights to take through a variety of the services I offer.
Visit my contact page today to learn more and inquire about this service. I’d be honored to help you bring your Spanish dream vacation to life!
