Planning a Portuguese vacation is an exciting adventure, but for those with an egg allergy, it can add an extra layer of complication to your travels. With so many flavors and unique cuisines in the cities of Lisbon, Porto, Lagos, Douro Valley, and the many towns in between, it can be tricky to steer clear of one of Portugal’s prominent ingredients… eggs. In this blog post, I’m sharing key considerations, helpful tips, and egg free meal ideas so you can feel confident navigating Portugal with an egg allergy.
If you’re looking for more information and meal ideas on traveling to 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 and nut free.
Key Considerations for Eating Egg Free in Portugal
Before setting off on your adventure to Portugal, it’s important to know that eggs are a staple ingredient in many Portuguese dishes, from savory meals to sweet desserts. Now, this doesn’t have to discourage you from taking your trip, but instead, can help you feel prepared and plan accordingly so you can get the most out of your travels. In Portugal, egg is commonly found served fried on top of steak or other savory meals and in many sandwiches. Egg is also a main ingredient in many pastries and desserts, like the iconic Pastel de Nata.
An egg allergy is trickier to navigate in Portugal than other allergies, but there are steps you can take to manage your egg allergy and enhance your comfort level. Setting realistic expectations from the get-go will help you prepare accordingly and not feel surprised when you encounter your allergen during your restaurant research.
While egg will be present in traditional Portuguese restaurants, it is possible to find restaurants that will accommodate your egg allergy. During the planning phase of your trip, look for restaurants with strict food allergy protocols in place. You may even opt for less traditional restaurants that serve foods other than Portuguese cuisine. Finding restaurants with good food allergy protocols and additional cuisine options is key. Be sure to reach out to restaurants ahead of time to ask them about their food allergy protocols, the presence of egg in their kitchen, cross contamination risks, and menu items that would be safe for you.
Another thing to consider is booking an accommodation with a kitchen so you can cook some of your own meals, especially breakfast, as this is one of the trickier meals to navigate in Portugal when eating egg free. An apartment or similar accommodation may be a great option for you. Additionally, I recommend bringing some of your own snacks. This gives you the peace of mind knowing you always have something on your safe foods list to eat, especially when you’re out and about on an adventure or excursion where egg free options are hard to find.
How to Communicate Your Egg Allergy in Portuguese
Another way to prepare for your egg free Portugal trip is to learn how to communicate your allergen and needs effectively in Portuguese. Carry your food allergy chef card at all times and reiterate your needs upon arriving at restaurants and eateries. Having a basic understanding of how to communicate your egg allergy in Portuguese will add an extra layer of comfort when seeking egg free options and asking about cross contamination.
Here are a few important phrases to learn when communicating an egg allergy in Portuguese:
- Egg – ovo.
- Without egg – sem ovo.
- Egg allergy – alergia ao ovo.
Meal Ideas for Eating Egg Free in Portugal
Whether you are eating egg free in Lisbon, Porto, Lagos, or Douro Valley, there are great options that will make your dining experience delicious as you soak up the sights of the country. You can also search these larger cities for vegan or vegetarian restaurants that typically avoid eggs altogether and likely have strong food allergy protocols in place.
Luckily, you’ll still be able to indulge in the delicious wines found in Portugal, as they are free of eggs. Just double check for cross contamination at restaurants if the bottle has already been opened to ensure that egg has not come in contact with your wine of choice.
Breakfast
At breakfast, check all breads, pastries, and pre-packaged items for egg as an ingredient, for cross contamination, and for a “may contain egg” warning. Egg can sneak into many baked goods, pastries, and traditional Portuguese breakfast dishes. With this meal being particularly tricky to navigate, you may want to look into renting an apartment so you can make your own breakfasts and control the ingredients. This can also save you time before you head out for a day of exploring.
If you choose to stay in a hotel, confirm ahead of time whether or not the breakfast served is buffet style or a la carte. A la carte may offer more egg free options and less cross contamination risk. Be sure to ask if the breakfast is American, Portuguese, British, etc, depending on the hotel brand. Egg will be on the buffet no matter what cuisine is served, so a la carte options or preparing your own breakfast is likely the best way to go.
Lunch
Portugal is known for its delicious grilled meats, fresh fish, stews, and rice dishes. These are typically egg free, but you always want to double check with each restaurant. Bacalhau is a traditional Portuguese dish featuring codfish. You can request that it is made without egg scramble or egg based sauces. Be sure to avoid fried cod as that may be a cross contamination risk. You can also request sandwiches such as Bifanas be served with egg free bread, egg free sauces, and no egg on top. Not all restaurants will be able to accommodate this, but you can check during your research phase. Reiterate your needs and double check for eggs and cross contamination upon arrival.
Dinner
Egg free dinner options are much like lunch options. Again, you’ll want to avoid anything fried and be extra cautious of cross contamination, as eggs are a prevalent ingredient in Portuguese cooking. Grilled meat and fish, meat or fish stews, fresh vegetables, and rice dishes such as Arroz de Pato are delicious egg free options. Again, double check the ingredients and cross contamination risks.
Dessert
After dinner, you may want a sweet treat, and while many Portuguese desserts contain egg as a main ingredient, such as Pastel de Nata. You may be able to find egg free options at vegan bakeries, but this is not guaranteed. Be extra cautious and do your research to ensure cross contamination is not a risk.
Traveling through Portugal with an egg allergy does require extra planning and considerations, but it is absolutely possible to enjoy the flavors and sights of Portugal comfortably. Don’t let your egg allergy hold you back from a bucket list vacation. Use this guide to help you navigate eating egg free in Portugal with confidence!
If you’re looking for more personalized support and planning for your egg free trip to Portugal, visit my contact page to book a consultation with me or inquire about my full service travel planning.
