Jo

The Ultimate Gluten-Free Travel Guide to Spain

Posted on by Jo

Avoid gluten, not adventure. Spain is a dream travel destination. With a fascinating blend of history, art, incredible scenery, and a relaxed culture that celebrates life, it has something for everyone. Yes, that includes us coeliac’s and gluten-free travellers. Whether you’re strolling through tapas bars in Barcelona or enjoying paella by the sea in Valencia, eating safely and deliciously is absolutely possible.

Like so many places Spain has become more aware of gluten intolerance and coeliac disease in recent years, especially in major cities.

You’ll find gluten-free products in supermarkets, and more restaurants are aware of gluten-free needs and label allergens clearly. The language barrier (read our post on Allergy Cards vs. Translation Apps), cross-contamination risks (especially in smaller eateries), and regional dishes can still pose challenges.

Traditional Spanish tapas bar — gluten-free dining in Spain

This guide blends experience from my travels with the foundations from our Essentials Travel Pack, Dining Guide and recommendations from recent travellers to give you what you need in minutes, not hours of late night searching. If you’re visiting Spain as part of a bigger European adventure? Check out How to Read Gluten & Dairy Ingredients in 9 European Languages (+ Label Rules You Need to Know) for more great advice.

What You’ll Learn in This Guide

  • Safe gluten-free dishes (and what to avoid)
  • Tips for travellers with multiple restrictions
  • Spanish phrases to help you order safely
  • Some mouth watering dining options in a few of the tourist hot spots
  • Supermarkets, websites and tips for gluten free travellers

Gluten Free, Dairy Free Labelling and Menu Information

Spain enforces some of the strictest allergen labelling laws in Europe, governed by EU Regulation 1169/2011 and national Royal Decree 126/2015. The EU regulation requires that 14 major substances causing food allergies or hypersensitivities must be labelled if they, or ingredients made from them, are present in prepacked foods (including alcoholic drinks) or non-prepacked foods. These 14 labeled allergens include; cereals containing gluten, crustaceans, eggs, fish, mollusks, nuts, peanuts, soybeans, milk, celery, mustard, sesame, lupin and sulphur dioxide or sulphites exceeding 10 mg/kg or 10 mg/liter, expressed as SO2.

The law is implemented in the EU, but each member state had the option to choose how allergen information is provided. The Spanish Royal Decree establishes that in restaurants and bars this information can be given either in writing (sign at the food, in the menu, on a board, in a folder or form) or verbally. If allergen information is provided verbally, written documentation must be easily accessible on request.

For Gluten Free and allergy travellers this practically means that packaged goods must clearly identify the 14 major allergens, and all restaurants and bars are legally required to provide comprehensive, written allergen disclosure upon request. For more information see this article by La Federación de Asociaciones de Celiacos de España (FACE) as well as the AESAN – Agencia española de seguridad alimentaria y nutrición. In practise this means that;

  • Any product labelled gluten-free must contain less than 20 parts per million gluten
  • You can buy gluten-free products in practically all spanish supermarket chains
  • Restaurants and bars are required by law to provide allergen information, and if it is verbal they must have written infromation easily accessible, handy if langauge is a barrier.

The Spanish Coeliac Association App (FACE)

Spain’s coeliac association, FACE, offers a paid app that many travellers swear by. It includes:

  • A database of certified gluten‑free restaurants
  • A barcode scanner for supermarket products
  • Verified GF brands and packaged foods
  • Regional recommendations
  • Cross‑contamination notes

It’s especially helpful if you’re travelling outside major cities or juggling multiple restrictions, the verified product list alone can save you a lot of label‑reading time. Heads up, it is in Spanish, but its definitely worth a look.

Essential Gluten Free Words & Phrases

Essential Spanish Words

  • “Sin gluten” (gluten-free)
  • “Contiene gluten” (contains gluten)
  • “Trigo” (wheat)
  • “Cebada” (barley)
  • “Centeno” (rye)

Essential Spanish Phrases

  • “¿Puedo ver los ingredientes?” – Can I see the ingredients?
  • “¿Esto contiene gluten?” – Does this contain gluten?
  • “Soy celíaco/a. ¿Tiene opciones sin gluten?” – I have celiac disease. Do you have gluten-free options?
  • “¿Está cocinado en aceite separado?” – Is this cooked in separate oil?

Allergy Card

This is the actual card we recommend for Spain if you don’t need as must detail around cross contamination or safe foods. You can get your own custom version in either the Essentials Travel Pack or the Free Allergy Card Creator.

  • English: I have coeliac disease and cannot eat gluten (wheat, barley, rye, oats). Please avoid cross-contamination and could you check with the kitchen which dishes are safe for me? Thank you.
  • Spanish:  Soy celiaco/a y no puedo comer gluten (trigo, cebada, centeno, avena). Por favor, evite la contaminación cruzada y ¿podría consultar con cocina qué platos son seguros para mí? Gracias.

Must-Try Dishes with Gluten Free Tips

If you’ve read a few of my posts you’ll know I love dishes and drinks that are naturally gluten free, ideally with minimal adjustments (just check for cross contamination). The below options are great for that. Alongside the options I’ve listed my top things to clarify.

The key watch outs for many tapas bar staples such as these is to look out for breadcrumbs (“pan rallado”), flour thickened sauces, and shared fryers. Remember to ask questions to confirm cross contamination or if wheat especially is an ingredient. I recommend showing your allergy card to establish the severity and then backing it up with questions you have favourited in your translation app if you’re not fluent in Spanish. You can read more about this here Allergy Card vs Translation Apps when to switch.

A delicious slice of Gluten Free Tortilla Española

Safe Staples

  • Tortilla Española – egg, potato, onion. Always check they haven’t added flour.
  • Pulpo a la Gallega – Galician-style octopus with paprika and olive oil.
  • Paella – Often gluten-free, but double check stock and seasoning.
  • Jamón Ibérico – Cured ham, 100% gluten-free.
  • Pimientos de Padrón – Fried green peppers, simple and delicious.
  • Patatas Bravas – Safe, but verify sauce ingredients for flour

What to Avoid (or Ask About)

  • Croquetas – Usually made with wheat flour and deep-fried.
  • Calamares Fritos (Fried squid) – Typically battered.
  • Pan con tomate – Tasty, but served on gluten bread.
  • Churros – Traditional and tempting, but not safe unless specially made GF.
  • Gazpacho or Salmorejo – Some recipes thicken with bread.

Delicious Gluten-Free Dining Options

Barcelona

Tons of gluten-free bakeries, certified restaurants, and a strong health food culture. Check out these recommendations;

  • Jansana Gluten Free Bakery – A 100% gluten-free bakery that is highly praised for its delicious pastries and sweets
  • Cøliaki – Known for a wide variety of gluten-free options and dedicated gluten-free kitchen
  • Messie Sin Gluten Muntaner – Popular for gluten-free pizzas and pasta with a dedicated gluten-free menu
  • Restaurante En Ville – Offers a separate gluten-free menu with Catalan cuisine in a charming setting.

Valencia

Great for paella and local fare. Some must try spots include;

  • El Miracle – Completely gluten-free menu with fantastic service and gluten-free beer options
  • LaLola – Known for safe gluten-free options and knowledgeable staff about coeliac disease
  • La Pappardella – Offers Italian cuisine with a dedicated gluten-free menu
  • Mey Chen – Chinese cuisine with gluten-free options

Madrid

Spain’s capital has many certified coeliac-safe eateries. Try:

  • Celicioso – A trendy bakery that is 100% gluten-free, offering a wide range of cakes, pastries, and savory dishes
  • Taberna LA CONCHA – A cozy tavern known for its gluten-free tapas and friendly atmosphere
  • LaLina Bravas y Tapas Restaurante La Latina – Gluten-free options abound at this arty, industrial-chic tapas bar popular for its bravas.
  • As de Bastos – A 100% gluten-free restaurant offering traditional Spanish dishes, highly recommended for celiacs.

Gluten‑Free Fast Food Options

Sometimes you just want something quick, predictable, and safe, especially after a long travel day. Spain actually does pretty well here. Let’s face it for many of us, these options may not be available at home, so if that’s the case dig in.

McDonald’s Spain

McDonald’s Spain is one of the most coeliac‑friendly in Europe. Here you’ll find: Gluten‑free buns (individually wrapped and heated separately), dedicated preparation protocols and clearly labelled allergen charts. The gluten free menu is available on their website Gluten Free Menu. Here’s how to order at the kiosk:

  • Select the burger you want (such as a Cheeseburger or Big Mac)
  • Click Personalize/Modify and go to More options
  • Remove the standard bun and select + Pan Sin Gluten (GF bun)
  • Your burger is prepared in a separate part of the kitchen and is served in a sealed, GF-labeled box to prevent cross-contamination

Burger King Spain

Thanks to a partnership with the Spanish Celiac Association (FACE), they offer specific gluten-free buns, burgers (including the Whopper), and safely prepared fries. The gluten free menu is available on their website Gluten Free Menu and they also list the gluten free restaurants on their website Gluten Free Restaurants. Here’s how to order:

  • Use the Self-Service Kiosk: At the digital kiosk look for the dedicated “Sin Gluten” (Gluten-Free) category.
  • At the Counter: Tell the cashier you need the “menú sin gluten” and they will take your order directly.Packaging:
  • Your gluten-free burger will come in a clearly marked wrapper, and for extra safety, items are usually flagged with a gluten-free sticker on your takeout bag.

Gluten‑Free Beer in Spain

Spain has embraced gluten‑free beer in a big way, you’ll find options in supermarkets, bars, and even some tapas spots. During my research I found the following the most commonly available in local bars:

  • Estrella Galicia Gluten‑Free (EGGF) — the most widely available
  • Ambar Sin Gluten — popular and easy to find
  • Daura Damm — labelled GF, though some coeliacs prefer to avoid it due to production method
  • Mahou Sin Gluten — increasingly common in Madrid

Look for these at: Mercadona, Carrefour, El Corte Inglés or at bars (just ask for “cerveza sin gluten”). If you’re dairy‑free or have other restrictions, these beers are typically safe, but always check labels, Spain uses clear allergen icons.

Travelling Spain With Multiple Restrictions

Spain is fantastic for gluten‑free travellers, but if you’re juggling two or more restrictions, things get a little more… interesting. Think of it like tapas: one dish is easy, but managing the whole table takes strategy.

If you’re gluten‑free + dairy‑free, for example, you’ll find that:

  • Many gluten‑free bakeries still lean heavily on butter, cream, or milk powders.
  • Tapas bars often use cheese as a garnish or thicken sauces with dairy.
  • “Sin gluten” menus don’t always list other allergens clearly.

If you’re gluten‑free + vegetarian/vegan, expect:

  • Fewer naturally GF plant‑based tapas (lots of croquettes, breaded items, or shared fryers).
  • Some veggie restaurants use seitan or oat‑based products, both unsafe.

If you’re gluten‑free + halal, note:

  • Spain labels allergens well, but halal certification is less common.
  • Many safe GF dishes (like jamón) won’t be suitable, so you’ll rely more on seafood and veg dishes.

The good news: Spain’s awareness of coeliac disease is high, and with the right phrases, tools, and prep, you can navigate multiple restrictions confidently. This is exactly where Globally Sauced shines, our Essentials Travel Pack cross‑check all your restrictions against local dishes, restaurants, and supermarket products so you’re not guessing at every meal.

Gluten-Free Groceries

  • Mercadona – The king of affordable GF goods (labelled “sin gluten”)
  • El Corte Inglés – Gourmet options, especially in big cities
  • Carrefour – Dedicated gluten-free aisle
  • Herbolarios (Health stores) – Organic + allergy-friendly items

Pro tip: Look for the Espiga Barrada (crossed grain symbol), the Spanish coeliac association’s gluten-free seal.

meat section of a crowded hypermarket

Must-Have Websites

Packing Tips for Gluten-Free Travelers

  • Bring a few protein bars, snacks or backpacker meals for the initial travel days and emergencies
  • A few sandwich or snack sized zip lock bags if you need to decant snacks
  • Create and print allergy cards and have your favourite translation app, read our article on allergy cards vs. translation apps to know what to use and when
  • Any medications you might need either day to day or if you accidentally eat or drink the wrong thing
  • Some wet wipes, a pocket package or two of tissues and a mask
  • Have a small travel bag or zip lock bag to put the above in

Final Tips from a Gluten Free, Dairy Free Traveller

  • Don’t be afraid to ask, Spaniards are helpful
  • Always check sauces and shared fryers
  • Look for naturally gluten free options
  • Use reviews from other gluten free or coeliac traveller, they’re gold
  • Relax and enjoy, it’s possible to eat well and stay safe in Spain
City shot of Barcelona with local restaurants — gluten-free travel possible in Spain

Spain’s rich food culture doesn’t have to be off-limits. With a little prep and the right tools, you can enjoy paella, pintxos, and pastries without panic.

If you want everything in one place, your dietary restrictions listed in the local language, an allergy card to show restaurant staff, key phrases for when your allergy card isn’t enough plus local foods to try and any watch outs, the Essentials Travel Pack builds it all for your exact combination. It gives you what you need in minutes, not hours.

Jo

How to Read Gluten and Dairy Ingredients in 9 European Languages (+ Label Rules You Need to Know)

Posted on by Jo

Travelling Europe gluten-free can feel like a minefield if you’re not confident reading food labels. Let alone adding dairy into it as well. But don’t stress, with a few key words, spotting gluten and dairy becomes much easier. Here’s a breakdown of how to decode ingredient lists in French, Spanish, Italian, German, Dutch, Greek, Polish, Portuguese and Turkish plus the labelling laws that help you stay safe.

Make sure you also know when to use a translation app vs. an allergy card when your overseas.

With a little prep and the right tools, you can enjoy the food without panic.

Headed to Europe? If you want everything in one place, your dietary restrictions listed in the local language, an allergy card to show restaurant staff, key phrases for when your allergy card isn’t enough plus local foods to try and any watch outs, the Essentials Travel Pack builds it all for your exact combination. It gives you what you need in minutes, not hours.

EU-Wide Packaging Requirements

Under EU Regulation No 1169/2011, all packaged foods sold in the EU must:

  • Clearly label the 14 major allergens, including gluten-containing cereals
  • Highlight allergens in the ingredients list (bold, all caps, or underline)
  • List sub-ingredients if a compound ingredient (like “sausages”) contains an allergen
  • Use the local language(s) of the country where it’s sold

This means wheat, barley, rye, oats, and spelt must be clearly mentioned and highlighted, no matter the language.

close up of food products with hte ingredient label showing with gluten free ingredients in bold

Gluten Ingredients in European Languages

If you’re new to reading European labels, gluten is trickier than it looks. It’s not always listed as “gluten”, instead you’re scanning for the grains it comes from, and the words that signal it’s been processed or added.

What to watch for

Gluten hides in places you wouldn’t expect in European cooking: in stocks and sauces thickened with flour, in cured meats with breadcrumb fillers, in soups, marinades, and seasoning mixes. The most common culprits are wheat flour, barley malt, and soy sauce. Often buried mid-ingredients list under names that don’t immediately read as “gluten” in any language.

Dutch: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Tarwe = wheat
  • Gerst = barley
  • Rogge = rye
  • Haver = oats
  • Spelt = spelt
  • Bloem = flour
  • Gluten = gluten
  • Mout = malt

Label tip: Dutch products will say “bevat gluten” (contains gluten) or “glutenvrij” (gluten-free). Allergen ingredients are usually bolded.

French: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Blé = wheat
  • Orge = barley
  • Seigle = rye
  • Avoine = oats
  • Épeautre = spelt
  • Farine = flour
  • Semoule = semolina
  • Gluten de blé = wheat gluten
  • Malt d’orge = barley malt

Label tip: Allergens like blé will often be bold or UNDERLINED. If you see “contient du gluten,” avoid.

German: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Weizen = wheat
  • Gerste = barley
  • Roggen = rye
  • Hafer = oats
  • Dinkel = spelt
  • Mehl = flour
  • Weizengluten = wheat gluten
  • Gerstenmalz = barley malt

Label tip: Look for “enthält Gluten” (contains gluten) or “glutenfrei” (gluten-free). Gluten ingredients are typically in bold.

Greek: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Σιτάρι / Σίτος (sitári / sítos) = wheat
  • Κριθάρι (krithári) = barley
  • Σίκαλη (síkali) = rye
  • Βρώμη (vrómi) = oats
  • Ζέα / Όλυρα (zéa / ólyra) = spelt
  • Αλεύρι (aléfri) = flour
  • Γλουτένη (glouténi) = gluten
  • Βύνη (víni) = malt

Label tip: Greek packaging uses the Greek alphabet, so it looks different at a glance. Look for “περιέχει γλουτένη” (contains gluten) or “χωρίς γλουτένη” (gluten-free). When in doubt, use a translation app to scan the label — this is one language where it earns its place.

Related guide: Headed to Greece? Check out our Travel Phrase Guide to generate personalised phrases for your trip.

Italian: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Grano = wheat
  • Orzo = barley
  • Segale = rye
  • Avena = oats
  • Farro = spelt
  • Farina = flour
  • Glutine = gluten
  • Malto = malt

Label tip: Italy is very celiac-aware. Look for “senza glutine” for safe products, and beware of “contiene glutine”.

Spanish: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Trigo = wheat
  • Cebada = barley
  • Centeno = rye
  • Avena = oats
  • Espelta = spelt
  • Harina = flour
  • Gluten de trigo = wheat gluten
  • Malta = malt

Label tip: Look for phrases like “contiene gluten” (contains gluten) or “sin gluten” (gluten-free). Allergen info is usually bolded or listed separately.

Related guide: Headed to Spain? Check out our Ultimate Gluten-Free Travel Guide to Spain for more great advice

Polish: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Pszenica = wheat
  • Jęczmień = barley
  • Żyto = rye
  • Owies = oats
  • Orkisz = spelt
  • Mąka = flour
  • Gluten = gluten
  • Słód = malt

Label tip: Look for “zawiera gluten” (contains gluten) or “bez glutenu” (gluten-free). As an EU member, Poland follows the same allergen labelling rules — gluten-containing grains will be bolded or highlighted. Polish packaging can be dense with text, so scan for the bolded words rather than reading every line.

Portuguese: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Trigo = wheat
  • Cevada = barley
  • Centeio = rye
  • Aveia = oats
  • Espelta = spelt
  • Farinha = flour
  • Glúten = gluten
  • Malte = malt

Label tip: Look for “contém glúten” (contains gluten) or “sem glúten” (gluten-free). EU rules apply, so allergens will be bolded or highlighted in the ingredients list. Portugal and Brazil share the language but labelling laws differ — this guide covers Portugal and EU-sold products.

Turkish: Reading Gluten on Labels

Common gluten ingredients to watch for:

  • Buğday = wheat
  • Arpa = barley
  • Çavdar = rye
  • Yulaf = oats
  • Kılıçbuğday / Kavılca = spelt
  • Un = flour
  • Glüten = gluten
  • Malt = malt

Label tip: Turkey is not an EU member so labelling rules differ slightly, though in practice most major food manufacturers follow similar standards. Look for “glüten içerir” (contains gluten) or “glutensiz” (gluten-free). Turkish cuisine uses a lot of wheat-based ingredients — bulgur, börek, simit — so knowing these words is particularly useful when shopping.

Summary Table — Gluten (Save or screenshot)

IngredientFrenchSpanishItalianGermanDutchPortuguesePolishGreekTurkish
WheatBléTrigoGranoWeizenTarweTrigoPszenicaΣιτάριBuğday
BarleyOrgeCebadaOrzoGersteGerstCevadaJęczmieńΚριθάριArpa
RyeSeigleCentenoSegaleRoggenRoggeCenteioŻytoΣίκαληÇavdar
OatsAvoineAvenaAvenaHaferHaverAveiaOwiesΒρώμηYulaf
SpeltÉpeautreEspeltaFarroDinkelSpeltEspeltaOrkiszΖέαKılıçbuğday
FlourFarineHarinaFarinaMehlBloemFarinhaMąkaΑλεύριUn
GlutenGluten de bléGluten de trigoGlutineWeizenglutenGlutenGlútenGlutenΓλουτένηGlüten
MaltMalt d’orgeMaltaMaltoGerstenmalzMoutMalteSłódΒύνηMalt
Contains GlutenContient du glutenContiene glutenContiene glutineEnthält GlutenBevat glutenContém glútenZawiera glutenΠεριέχει γλουτένηGlüten içerir
Gluten-FreeSans glutenSin glutenSenza glutineGlutenfreiGlutenvrijSem glútenBez glutenuΧωρίς γλουτένηGlutensiz

Dairy Ingredients in European Languages

If you’re gluten and dairy free — like a lot of us — the gluten words are only half the story. Here are the key dairy terms to watch for across the same nine languages, plus the phrases to look for on labels.

What to watch for

Dairy hides in many European dishes and packaged foods: in sauces, pastry, cured meats, soups, and baked goods. The most common culprits are butter, cream, and milk powder — often listed as ingredients you wouldn’t immediately recognise in another language.

Dairy in Dutch

  • Melk = milk
  • Boter = butter
  • Room / Slagroom = cream
  • Kaas = cheese
  • Lactose = lactose
  • Wei = whey
  • Caseïne = casein
  • Melkpoeder = milk powder

Label tip: “Bevat melk” = contains milk. “Lactosevrij” = lactose-free. “Melkvrij” = dairy-free.

Dairy in French

  • Lait = milk
  • Beurre = butter
  • Crème = cream
  • Fromage = cheese
  • Lactose = lactose
  • Lactosérum / Petit-lait = whey
  • Caséine = casein
  • Poudre de lait = milk powder

Label tip: Look for “contient du lait” (contains milk) or “sans lactose” (lactose-free, not the same as dairy-free). “Sans produits laitiers” means dairy-free.

Dairy in German

  • Milch = milk
  • Butter = butter
  • Sahne / Rahm = cream
  • Käse = cheese
  • Laktose = lactose
  • Molke = whey
  • Kasein = casein
  • Milchpulver = milk powder

Label tip: “Enthält Milch” = contains milk. “Laktosefrei” = lactose-free (not dairy-free). “Milchfrei” = milk-free / dairy-free.

Dairy in Greek

  • Γάλα (gála) = milk
  • Βούτυρο (voútyro) = butter
  • Κρέμα (kréma) = cream
  • Τυρί (tyrí) = cheese
  • Λακτόζη (laktózi) = lactose
  • Ορός γάλακτος (orós gálaktos) = whey
  • Καζεΐνη (kazéïni) = casein
  • Γάλα σε σκόνη (gála se skóni) = milk powder

Label tip: “Περιέχει γάλα” = contains milk. As with gluten, use a translation app to scan Greek labels if you’re unsure.

Dairy in Italian

  • Latte = milk
  • Burro = butter
  • Panna / Crema = cream
  • Formaggio = cheese
  • Lattosio = lactose
  • Siero di latte = whey
  • Caseina = casein
  • Latte in polvere = milk powder

Label tip: “Contiene latte” = contains milk. Italy is very cheese-forward — parmesan (Parmigiano) and pecorino appear in many dishes that don’t look dairy-heavy on the menu. Always ask.

Dairy in Spanish

  • Leche = milk
  • Mantequilla = butter
  • Nata / Crema = cream
  • Queso = cheese
  • Lactosa = lactose
  • Suero de leche = whey
  • Caseína = casein
  • Leche en polvo = milk powder

Label tip: “Contiene leche” = contains milk. “Sin lactosa” = lactose-free (not dairy-free). “Sin lácteos” = dairy-free.

Dairy in Polish

  • Mleko = milk
  • Masło = butter
  • Śmietana / Śmietanka = cream
  • Ser = cheese
  • Laktoza = lactose
  • Serwatka = whey
  • Kazeina = casein
  • Mleko w proszku = milk powder

Label tip: “Zawiera mleko” = contains milk. “Bez laktozy” = lactose-free. “Bez nabiału” = dairy-free.

Dairy in Portuguese

  • Leite = milk
  • Manteiga = butter
  • Natas / Creme = cream
  • Queijo = cheese
  • Lactose = lactose
  • Soro de leite = whey
  • Caseína = casein
  • Leite em pó = milk powder

Label tip: “Contém leite” = contains milk. “Sem lactose” = lactose-free. “Sem laticínios” = dairy-free.

Dairy in Turkish

  • Süt = milk
  • Tereyağı = butter
  • Krema = cream
  • Peynir = cheese
  • Laktoz = lactose
  • Peynir altı suyu = whey
  • Kazein = casein
  • Süt tozu = milk powder

Label tip: “Süt içerir” = contains milk. “Laktozsuz” = lactose-free. “Sütsüz” = dairy-free / milk-free.

Summary Table — Dairy (Save or screenshot)

IngredientFrenchSpanishItalianGermanDutchPortuguesePolishGreekTurkish
MilkLaitLecheLatteMilchMelkLeiteMlekoΓάλαSüt
ButterBeurreMantequillaBurroButterBoterManteigaMasłoΒούτυροTereyağı
CreamCrèmeNataPannaSahneRoomNatasŚmietanaΚρέμαKrema
CheeseFromageQuesoFormaggioKäseKaasQueijoSerΤυρίPeynir
LactoseLactoseLactosaLattosioLaktoseLactoseLactoseLaktozaΛακτόζηLaktoz
WheyLactosérumSuero de lecheSiero di latteMolkeWeiSoro de leiteSerwatkaΟρός γάλακτοςPeynir altı suyu
Milk PowderPoudre de laitLeche en polvoLatte in polvereMilchpulverMelkpoederLeite em póMleko w proszkuΓάλα σε σκόνηSüt tozu
Contains MilkContient du laitContiene lecheContiene latteEnthält MilchBevat melkContém leiteZawiera mlekoΠεριέχει γάλαSüt içerir
Dairy-FreeSans produits laitiersSin lácteosSenza latticiniMilchfreiMelkvrijSem laticíniosBez nabiałuΧωρίς γαλακτοκομικάSütsüz

Pro Tip:

Even though EU labels are quite reliable, cross-contamination is not always obvious. When in doubt:

  • Look for certified logos (like “Spiga Barrata” in Italy)
  • Use a local-language allergy card and / or a translation app when dining out
  • Stick to naturally gluten-free items with minimal ingredients
  • If unsure use a translation app to translate the ingredients (It can scan the packaging, check out our video) or use our meal suitability tool where it can scan the packaging and make a recommendation

FAQ

How do I read gluten labels in European countries?

In Europe, allergens including gluten, must be clearly listed and highlighted on packaging, usually in bold or uppercase letters. Learning the key words for wheat, barley, rye, oats, and spelt in local languages helps you identify gluten in ingredient lists.

Do these rules apply if I’m buying food at a market or restaurant?
What does ‘gluten-free’ mean on European food packaging?
What words should I look for to spot gluten in other languages?
What’s the difference between lactose-free and dairy-free on European labels?
Does gluten-free mean the same thing across all EU countries?
What if the label is only in a language I can’t read at all?
Jo

Gluten Free City Breaks in Europe & UK: Barcelona, Rome, Paris, London and More

Posted on by Jo

Europe is one of the best regions in the world to travel gluten free — and not just because of Italy. From Barcelona’s coeliac-aware Mediterranean dining to Stockholm’s meticulously labelled menus, the continent offers some genuinely outstanding options for travellers who need to eat safely without sacrificing the experience.

That said, not every city is equally easy, and knowing what to expect before you arrive makes a real difference. We’ve rounded up eight destinations that are worth visiting for the food as much as anything else, from Paris’s gluten free patisseries to Dublin’s cosy coeliac-friendly cafes. Each entry covers the best restaurants, what to order, and what to watch out for.

If you’re travelling somewhere not covered here have a look at the Association of European Coeliac Societies, they list over 23,000 products available across the Europe by country as well as how to find accredited venues.

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Barcelona, Spain

Barcelona has it all culture, history, and is one of the most coeliac aware cities in Europe, thanks to a strong national coeliac association and a Mediterranean diet that has many naturally gluten-free options. From paella by the beach to gluten-free croissants in the Gothic Quarter, this city makes eating out exciting and safe.

Headed to Spain? Spain’s coeliac association, FACE, offers a paid app (in spanish) that many travellers swear by. It includes: Cross‑contamination notes, A database of certified gluten‑free restaurants, A barcode scanner for supermarket products, Verified GF brands and packaged foods, Regional recommendations. While you’re bookmarking pages, check out How to Read Gluten & Dairy Ingredients in 9 European Languages (+ Label Rules You Need to Know) as well as our The Ultimate Gluten-Free Travel Guide to Spain for more great advice to help with your trip planning.

Gluten Free dining highlights in Barcelona

  • Jansana Gluten Free Bakery – A 100% gluten-free bakery that is highly praised for its delicious pastries and sweets
  • Cøliaki – Known for a wide variety of gluten-free options and dedicated gluten-free kitchen
  • Messie Sin Gluten Muntaner – Popular for gluten-free pizzas and pasta with a dedicated gluten-free menu
  • Restaurante En Ville – Offers a separate gluten-free menu with Catalan cuisine in a charming setting.
  • Conesa Entrepans – delicious coeliac friendly gluten-free sandwiches

Must try Gluten Free eats:

  • Paella – Made with rice, seafood or chicken, olive oil, saffron. Always double-check the broth and ask “sin gluten.”
  • Crema Catalana – Naturally GF, like crème brûlée
  • Tortilla Española – egg, potato, onion. Always check they haven’t added flour.
  • Jamón Ibérico – Cured ham, 100% gluten-free.

Budapest, Hungary

Hungarian cuisine is rich and flavourful, but does traditionally heavy on flour and dumplings. Budapest offers a unique mix of traditional flavours, innovative restaurants, and a vibrant food market culture. More restaurants are offering gluten-free choices and allergen labelling.

Don’t forget your Hungarian allergy card and research menus in advance; many restaurants are open to custom requests. Make sure you check the Magyar Cöliákia Egyesület (Hungarian Coeliac Society), they have a map of gluten free shops.

Gluten Free dining highlights in Budapest

Must try Gluten Free eats:

  • Goulash soup (ask about thickening) — usually GF if no flour added
  • Stuffed peppers and cabbage rolls — check for breadcrumbs in filling
  • Lecsó — Hungarian vegetable stew, naturally gluten-free
  • Fish dishes from the Danube

Dublin, Ireland

Dublin’s charm lies in its blend of cosy pubs, literary heritage, and walkable cobbled streets. It’s a welcoming city, and that warmth extends to diners with dietary needs. Ireland’s Coeliac Society is active, and awareness is strong across many cafes and restaurants.

The Coeliac Society of Ireland have an app which includes a comprehensive catalogue of gluten free goods available in Irish shops, a barcode scanner and other benefits, you do need to be a member, but could be worth considering

Gluten Free dining highlights in Dublin

  • Sano Pizza – Pizzas with gluten-free bases available with separate prep.
  • The Winding Stair – Upscale Irish fare with marked gluten-free options, overlooking the River Liffey.
  • Cornucopia – Vegetarian and allergy-friendly institution with great labelling and safe prep.
  • Gluten Free Kitchen Company – Dedicated gluten-free bakery and deli just south of the city. Stock up on goodies!
  • Beanhive – Tiny but mighty café serving gluten-free full Irish breakfasts and loaded toasties.

Must try Gluten Free eats:

  • Boxty – A traditional Irish potato pancake. Some modern versions are made gluten-free—ask or seek out GF-specific restaurants
  • Irish Stew – Hearty and naturally gluten-free if thickened with potatoes not flour. Look for lamb versions with root veg.
  • Soda Bread – Typically not GF, but bakeries like Gluten Free Kitchen Company make gluten-free versions.
  • Full Irish Breakfast – Usually gluten-loaded, but spots like Beanhive or Cornucopia serve safe variations.
  • Gluten-Free Irish Beer or Cider – Brands like 9 White Deer or Galway Bay offer GF options. Cider is a good bet too.

Kraków, Poland

This historic gem mixes old-world charm with modern flair. Gluten-free dining might not be everywhere, but there’s a solid scene here and the rise of gluten awareness in Poland means dedicated spots are on the rise. Gluten free products are also readily available in supermarkets, health food shops and sometimes convenience stores.

Headed to Poland? In Poland, the term “bezglutenowy” means gluten-free. It’s not yet standard to have gluten-free menus, so asking directly and carrying a Polish-language allergy card can help clarify. The Polish Coeliac Society they have advice on eating in hotels or with local families, certified products as well as restaurants trained by the society.

Our post How to Read Gluten & Dairy Ingredients in 9 European Languages (+ Label Rules You Need to Know) will teach you the essential polish words a gluten free traveller needs.

Gluten Free dining highlights in Kraków

  • Glonojad – Cheap, tasty vegetarian food with gluten-free symbols and helpful staff.
  • Pod Baranem – A great place for traditional Polish cuisine with gluten-free options
  • Zapiekane Gluten Free Bistro – The only 100% gluten-free restaurant in Krakow, certified by the Polish Celiac Association
  • Ciacho Bez Cukru – This café’s menu includes both sweet and savory gluten-free options
  • Bezglutenowa Café – A dedicated gluten-free bakery with Polish cakes, breads, and even pierogi when in season.

Must try Gluten Free eats:

  • Pierogi – Poland’s famous dumplings are usually wheat-based, but Bezglutenowa Café or seasonal markets may have GF versions.
  • Żurek (Sour Rye Soup) – Traditionally made with fermented rye flour, so not gluten-free unless specially adapted. Ask carefully or avoid.
  • Bigos (Hunter’s Stew) – A naturally GF mix of sauerkraut, meat, and spices. Often safe—just check if flour is used for thickening.
  • Naleśniki (Polish Crêpes) – Usually wheat-based but available gluten-free at Glonojad with sweet or savoury fillings.
  • Sernik (Polish Cheesecake) – Often flourless, but always double-check. Bezglutenowa has a safe and delicious version.

Travel tip:

London, United Kingdom

London is a dream for both travellers and gluten-free foodies. It’s home to multiple gluten-free spots, allergy-aware chains, and diverse international flavours. Plus, there’s always a free-from bakery or GF fish and chips place within a Tube ride.

Do check out Coeliac UK. They have a Gluten Free accreditation scheme for restaurants and have produced a venue guide which covers the whole country

Gluten Free dining highlights in London

  • Niche (Islington) – 100% gluten-free British comfort food, including pies, mac ‘n’ cheese, and sticky toffee pudding.
  • Mallow (Borough Market) – Plant-based dining with tons of GF and DF dishes. Chic and sustainable.
  • Dendara – A gluten free bakery with delicious treats in Kensington
  • Sticks’n’Sushi – Allergy-aware, with clearly labelled menus and staff trained in cross-contamination.Multiple locations.
  • Oliver’s Fish & Chips – Dedicated GF fryer and proper British-style battered fish.
  • Utter Waffle – Gluten free waffles and a great vegan selection, one of the owner’s is coeliac
  • Pabellón – Venezuelan food, main items are bowls and arepa’s, they come highly regarded.

Must try Gluten Free eats:

  • Fish & Chips – Iconic, but needs a dedicated GF fryer. Head to Oliver’s Fish & Chips or Codfellas for the real deal.
  • Chicken Tikka Masala – London’s unofficial national dish. Most Indian restaurants offer it gluten-free—just double-check thickeners and naan.
  • Eton Mess – A naturally gluten-free dessert of strawberries, meringue, and cream.
  • Crumpets and Scones – Usually not GF, but Beyond Bread or Manna Dew do excellent versions.

Paris, France

Long gone are the days when eating in France meant gluten in everything. Paris boasts some of the most stylish and innovative gluten-free bakeries in Europe, Michelin-starred restaurants that take dietary needs seriously, as well as delicious local eateries.

Headed to France? Check out How to Read Gluten & Dairy Ingredients in 9 European Languages (+ Label Rules You Need to Know) for more great advice

Gluten Free dining highlights in Paris

  • Copains – Multiple locations across the city they are a must for delicious pastries, cakes freshly baked bread and filled baguettes and focaccia sandwiches
  • NoGlu – legendary 100% gluten-free bakery and restaurant
  • Boulangerie Chambelland– chic, GF bakery known for rice-flour-based breads and pastries
  • Mon Resto Sans Gluten – plant-based, gluten free, organic dishes for lunch
  • Cococo – Japanese bento made with with organic rice and organic vegetables. It’s gluten, lactose and white sugar free
  • Little Nonna – Gluten-free pizza & pasta 
  • L’Arpège – fine dining restaurant that accommodates allergies with notice

Must try Gluten Free eats:

  • Croissants and tarts – from GF patisseries
  • Steak frites – just confirm the fries are cooked in dedicated oil
  • Galettes (buckwheat crêpes) – especially in Breton crêperies (ask for 100% buckwheat and no cross-contact)
  • Salads with chèvre, walnuts, or smoked duck

Travel tip: Look for “sans gluten” on packaging and menus. Allergy cards in French go a long way, especially at boulangeries.

Rome, Italy

Italy has some of the best medical support for coeliacs in the world and Rome is a haven for gluten-free dining, with numerous restaurants offering delicious and safe options for those with dietary restrictions. Many restaurants, especially those specializing in pizza and pasta, are well-equipped to handle gluten-free requests, and some even have dedicated gluten-free menus. You won’t just find options here, you’ll find amazing ones.

Headed to Italy? Check out How to Read Gluten & Dairy Ingredients in 9 European Languages (+ Label Rules You Need to Know) for more great advice, and before you go download the AIC Mobile app and join the Italian Celiac Association, as a visitor you can join and get access for a couple of weeks so only do this just before you go

Gluten Free dining highlights in Rome

  • Mama Eat – a gluten free staple in Rome, with a completely separate GF kitchen
  • Voglia di Pizza – known for its safe and tasty gluten-free pizza, pasta & other regional fare
  • Mercato Hostaria – Roman classics including grilled meats & pizza
  • Risotteria Melotti – Specialises in meat, seafood & vegetarian risotto, plus antipasti, desserts & wine
  • Pharmacies and supermarkets with gluten-free shelves stocked with Italian goodies

Must try Gluten Free eats:

  • Carbonara or cacio e pepe – made with gluten-free pasta (readily available)
  • Pizza Margherita – on a thin, wood-fired GF crust
  • Tiramisu – many cafés offer gluten-free versions with GF ladyfingers

Stockholm, Sweden

Sweden’s food culture is clean, seasonal, and heavily regulated, making allergen labelling top-notch. Stockholm’s cafés often feature health-forward menus with plenty of gluten-free options, and you can even find fika with a side of gluten-free cinnamon buns.

Look for “glutenfritt” and know that most Swedes speak excellent English, making communication much easier.

The Svenska Celiakiförbundet (Swedish Celiac Association) have a list of gluten free products as well as members favourite places that offer gluten free options.

Gluten Free dining highlights in Stockholm

  • Happy Atelier: This 100% gluten-free bakery is known for its delicious baked goods like cinnamon buns and focaccia sandwiches
  • Under Kastanjen – Bakery & cafe serving traditional Swedish dishes
  • Hasselsson – Seafood restaurant including gluten free fish and chips
  • Fern & Fika – A cafe offering vegan and gluten-free options, with a focus on wholesome, organic, and sugar-free food
  • GQ Bakfickan Mälarpaviljongen – Gluten-free serving food like risotto, poached eggs, and freshly baked gluten-free bread
  • Supermarkets like ICA and Coop with dedicated GF sections

Must try Gluten Free eats:

  • Gravad lax with boiled potatoes and dill mustard
  • Swedish meatballs (ask for GF prep – often available)
  • GF cinnamon bun – best found in health cafés or artisan bakeries
  • Skagenröra (prawn mayo salad) on GF crispbread

Final Tips from a Gluten Free, Dairy Free Traveller

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  • Don’t be afraid to ask for help
  • Always check sauces and shared fryers / water the noodles or pasta is cooked in
  • Use reviews from other gluten free or coeliac travellers, they’re gold

With a little prep and the right tools, you can enjoy the food without panic.

If you want everything in one place, your dietary restrictions listed in the local language, an allergy card to show restaurant staff, key phrases for when your allergy card isn’t enough plus local foods to try and any watch outs, the Essentials Travel Pack builds it all for your exact combination. It gives you what you need in minutes, not hours.