France is one of the most iconic destinations in the world. However, for those with a nut allergy in France, it can be challenging. Various types of nuts are widely used in French cuisine, particularly in the city of Paris. With the considerations and meal ideas found in this nut allergy France guide, you can travel with better understanding and confidence. I’ll help you set realistic expectations for what your trip may look like and how you can best navigate meals while eating nut free.
Be sure to check out my blog for more tips and meal ideas on traveling to France with food allergies.
Navigating a Nut Allergy in France
Having a nut allergy in France is difficult, particularly in Paris. Peanut oil is used heavily in French cooking and is commonly found in restaurant kitchens. Nuts in general are found in many dishes, from desserts to sauces, toppings, and more. If Paris is on your travel bucket list and you have a peanut or tree nut allergy, it’s important to know that it will take more planning and careful consideration as you navigate your trip. It absolutely can be done, but it’s key to have realistic expectations and a good understanding of what your trip might be like. Preparation is the key to traveling to France with food allergies confidently.
Nut Allergy France Considerations
Research and Make a Plan
Before setting off on your trip to France, it’s crucial to do your restaurant research ahead of time and make a plan for where you might eat. Research restaurants and menus in advance. Contact them to discuss their food allergy protocols, cross-contamination protocols, and nut free menu options if possible. Always ask about what type of oil they use when frying and if they have protocols in place to prevent cross-contamination in the kitchen. In France, it can be more difficult to avoid fried foods and foods with “hidden” nut ingredients such as sauces, so keep that expectation in mind. Having a list of places to eat that you’ve pre-vetted can eliminate stress and save you time upon arrival.
Book An Accommodation With a Kitchen
I would highly recommend booking an accommodation with a kitchen or kitchenette when traveling to France. This allows you to prepare some of your own nut free meals and snacks without worrying about being exposed to nuts or nut oils. If this is not an option, be sure to contact your hotel ahead of time to ask about their allergy protocols and nut free options at breakfast, lunch, and/or dinner. This can be helpful if you get in a bind and need a place to fall back on for a meal. Sometimes hearing back from restaurants may not happen until closer to the trip, and knowing you have a kitchen or a hotel that can accommodate your needs will lower stress.
Time Your Restaurant Visits Wisely
Going to restaurants at non-peak times can provide you with better access to staff who can help answer your questions and navigate your allergy concerns. Peak dinner time in France is typically 8-9pm, so aim to eat between 6-7:30pm. If you can make reservations ahead of time, that is the best option. This also gives you an opportunity to notate your allergies on the reservation ahead of time.
Carry a Food Allergy Chef Card in French
Always carry a food allergy chef card in French to help you clearly outline and communicate your specific nut allergies when dining out. Since Paris is a large city, it has many cuisines, such as Italian, Thai, Mexican, and more. A food allergy chef card can help you communicate your allergies wherever you are. Keep in mind that pine nuts are not considered a tree nut, so on your food allergy chef card, list out all of the nuts that you are allergic to, rather than simply putting “tree nuts.” Don’t rely on the waiter or server to remember all of your allergies from memory. Instead, use your food allergy card to help reiterate your dietary needs. I recommend getting an Equal Eats French Food Allergy Chef Card, which you can find a link on my website.
Learn Key Words to Communicate Your Allergy in French
A food allergy chef card will be helpful when communicating your nut allergy in France, but it’s always a good idea to learn a few words and phrases to help you communicate your specific allergy. For those with nut allergies, it’s especially important to learn how to say which type(s) of nuts you’re allergic to so you can communicate with chefs and restaurant staff clearly.
Here are a few important phrases to learn when communicating a nut allergy in French:
- I am allergic to nuts – Je suis allergique aux noix.
- Peanut allergy – Allergie aux cacahuètes.
- Peanuts – Cacahuètes.
- Tree nuts – Fruits à coque.
- Almonds – Amandes.
- Hazelnuts – Noisettes.
- Cashews – Noix de cajou.
- Pistachios – Pistaches.
- Walnuts – Noix.
- Pine nuts – Pignons de pin.
Meal Ideas For Eating With a Nut Allergy in France
For a better idea of what a day of eating nut free in France might look like, read on for meal ideas for breakfast, lunch, and dinner.
Breakfast
Peanuts are not common in traditional French breakfast food. However, it’s important to ensure peanut oil is not used in any of the dishes you order. Avoid fried items and always check for cross-contamination in the kitchen.
Crepes are a popular breakfast item, but there is a risk that they are filled with nutella or peanut butter, which are popular fillings. Crepes can be made to order, so always plan ahead and ask if they can be made separately.
If you’re staying at a hotel, call ahead of time to ask if they can pull breakfast items from the back if a buffet is offered (which is a high risk for those with food allergies). You can also ask if your meal can be made separately in a clean pan if a la carte is offered.
Many French pastries will be off-limits due to nut ingredients or cross-contamination risks. Baguettes are typically a nut free option that would be great for breakfast. Always double-check that they are made free from nuts or cross-contamination.
You can always add a side of fresh fruit and/or eggs cooked in a pan free from nut oils or nut ingredients.
Lunch
A traditional French lunch includes an appetizer (une entrée), such as a mixed salad, soup, terrine, or pâté, a main course (le plat principal), such as a choice of beef, pork, chicken, or fish with potatoes, rice, pasta and/or vegetables, a cheese course from a local selection, and/or a sweet treat.
For those with a nut allergy in France, French onion soup can be a great option. This is a heavy cheese soup that is often served with bread. Double-check the ingredients in the soup to ensure nuts are not added. Many breads do have nuts included, so ask about this to ensure the bread doesn’t cross-contaminate the soup. Opt for a nut free baguette that is free of nuts or nut oil.
Also, do not feel like you have to eat each course from the menu. As long as you are not paying for a pre-fixed menu, then ordering one main meal is fine.
You can also grab a nut free baguette, cold meats, and local cheese to make a sandwich and have a picnic under the Eiffel Tower. Add some fresh fruits and veggies for a delicious lunch!
Dinner
French dinners follow a similar structure as lunch with various courses included. You may need to consider skipping certain courses unless nut free options or alternatives are available.
Steak and fries are a popular dish in France, but make sure to request olive oil or butter be used instead of nut oil. Double-check on cross-contamination as well.
Grilled or pan-seared chicken, fish, or duck with rice and vegetables on the side can often be found throughout the country. Again, ask about the risk of cross-contamination or any nut ingredients in sauces or toppings.
The popular French dish of Ratatouille is often made nut free. This is a classic vegetable dish made with spices, herbs, and olive oil. Each restaurant can have their own spin on this dish, so always ask about the type of oil they use and any add-ins to ensure nuts are not included, even as a “hidden” ingredient.
Beef Bourguignon or Coq au Vin are both popular hearty soups found in France. They are typically prepared with butter as the base, but always ask to ensure no nuts are used in the flavoring or garnish.
Finding a nut free dessert in France will be more difficult, as many pastries include nuts or have a cross-contamination risk. Sorbets can be a better option for a sweet treat depending on your comfort level of the allergy protocols in place.
When in doubt, don’t risk it. This is where it is nice to grab a safe food as a sweet treat or snack after dinner at your accommodation.
Ready to Plan Your Nut Free France Trip?
Planning for and navigating France with a nut allergy can be tricky, but that doesn’t mean you can’t cross this stunning country off of your bucket list. With careful planning, considerations, and meal ideas in mind, you can plan a nut free trip to France that suits your needs. Always follow your gut and only eat at places that you feel comfortable. It’s never worth risking an allergic reaction to indulge in a traditional French dish that may include nuts. Instead, focus on making memories throughout the country as you take in the sights, history, and culture.
If you’re looking for more personalized advice and planning assistance, visit my contact page to book a consultation and learn more about full-service travel planning.
