Gluten Free Restaurants & Fast Food – How to Eat Out as a Coeliac

How to eat out safely as a Coeliac, from finding Coeliac-friendly and gluten free restaurants to learning how to manage menus and discuss dietary needs with restaurant staff.

Coeliac diagnosis – Will I ever be able to eat out again?

Chances are that when diagnosed Coeliac, the prospect of eating out with new dietary needs brought an element of worry or fear. There may even have been some irritation of yet another thing to work around, particularly If you ate out regularly and anywhere that took your fancy. For some, the question ‘will I ever be able to eat out again?’ is asked.

But with a little planning, research and asking the right questions at venues (which not only reassures, but raises awareness and educates too), being Coeliac and eating out is in reality, not such a massive hurdle. Indeed, with growing gluten free awareness, it is becoming simpler every day to find venues that safely cater gluten free and even 100% gluten free restaurants, cafes and bakeries!

Managing menus and negotiating gluten free restaurant dishes with staff

Whatever cuisine you decide to eat, confidence in negotiating a safe gluten free restaurant meal may require practice. The British (at least) can be pretty reserved about challenging waiting staff, usually for fear of causing offence. Let’s be honest… how often do we complain about a restaurant dish that is sub-standard? With Coeliac Disease however, the need to negotiate not only the menu, but also the preparation method is critical to health whether for yourself or your child. So bite the bullet and get stuck in! 

It is often helpful to contact venues in advance of booking to avoid disappointment (particularly for children). This also enables less pressured discussion about health needs, ingredients and preparation of dishes to avoid cross-contamination. Indeed, in my experience (particularly with pubs and independent restaurants), planning ahead pays huge dividends, with chefs and management bending over backwards to provide a great meal. We’ve literally had chefs buying in specific ingredients to make special meals for us… Or going out of their way to ensure gluten free bread and cake is available.

However, when there isn’t time to phone ahead, you can still get a great meal (mostly). If you can, check the website menu for a general allergen overview… Then follow up with a discussion on arrival (and before you order anything). In restaurants that cook to order, dishes can often be adapted, although having some ready questions always helps. But ultimately, being clear, assertive and confident in asking for what you need and explaining why you need it is the way to go. 

Responses that are unhelpful – don’t become despondent

Be prepared for some interesting and sometimes frustrating responses, but always hold your ground… Remember you’re asking because you need safe food. It’s important for restaurant staff to understand your request is not because you are ‘picky’ or ‘going through a fad’. While Coeliacs have benefitted from a recent upsurge in people choosing gluten free diets for ‘health’ reasons (with a proliferation of new gluten free restaurant menus to cater to demand), the downside is that venues are only too used to ‘gluten free’ customers deciding that ‘today’ they will eat something glutenous because there isn’t anything they fancy on the gluten free menu.

While this isn’t helpful to those of us who have no choice, put yourself in the shoes of restaurant staff. No matter how well they’ve been trained, if the last 5 ‘gluten free’ customers have chosen to eat gluten, it’s hardly surprising they’re confused! Indeed, there have been many occasions when waiters have ‘rolled their eyes’ at our insistence to know exactly what ingredients are in the gravy… Or what else is fried in the kitchen’s oil. If necessary (and we do this often), ask to see packaging and labels for sauces, mixes, bought-in dishes, etc to check them yourself. If you’re not reassured you‘ve been understood, ask to talk to the chef direct… Failing that, leave and eat somewhere else!

What exactly is gluten anyway?

In addition to the above, expect some surprising naivety about what actually constitutes gluten. It’s with frequent  irritation that we get advised we can’t eat an apparently gluten free restaurant dish, because it contains rice, soy beans, milk, butter, eggs or some other random ingredient. I can never quite work out whether this is laziness on the part of a ‘catch all’ approach to dealing with ‘allergens’ or genuine confusion, but it’s worth bearing in mind…

If you’re told something is not gluten free when you’re pretty sure that a ‘normal’ recipe for the dish would be safe (e.g. a cheese omelette or panna cotta), ask what the gluten ingredients are that make it dangerous, or whether the risk is about preparation methods.

Education… it’s what we do naturally!

For each and every discussion you have, congratulate yourself and stay positive. Gain strength from the fact that you’ve educated the food industry a little bit more… See yourself as a trailblazer, especially when you have to work hard to get the message across… And regardless of the outcome, always thank staff for taking time to try and understand.

I frequently remind myself that I know very little about the day-to-day experience of most medical conditions. And while I expect restaurant staff to have been trained in managing an order with dietary needs, they are unlikely to have direct experience of Coeliac Disease or food allergies and thus cannot be expected to fully understand my needs!  

As with everything in life, first time negotiation is always the hardest. But before you know it, you’ll be a natural at getting fed safely and deliciously… A fully-fledged gluten free crusader, joining the movement to make gluten free restaurant food better, safer and more Coeliac-friendly.

Gluten free restaurant menus

While some restaurants provide printed menus listing ‘gluten free’ options (or the usual menu annotated with either a ‘GF’ or ‘crossed grain’ symbol), be aware that this can sometimes denote dishes with ‘no gluten containing ingredients’ rather than dishes that are 100% free from cross-contamination. Thus it remains essential to always check how dishes are prepared and cooked, particularly when it comes to shared fryers, chopping areas and utensils.

Asking questions not only clarifies, but makes your health needs clear and highlights the importance of washed preparation areas, hands and utensils as a requirement. Regardless of the scrupulousness offered, if the chips are cooked in the same fryer as wheat-battered fish, they are NOT gluten free!

Symbol ambiguity and allergen lists

Equally, the menu symbol may be ambiguous as to whether it means ‘containing’ or ‘not containing’ a particular allergen… Or (worse still) you are provided with the restaurant’s full ‘allergen list menu’ and expected to DIY your own safe eating choices from pages and pages of columns, ticks and crosses. This is perhaps my biggest gluten free restaurant food bugbear! And inevitably it takes forever to decipher.

Be absolutely clear about the meaning of symbols, as some will ‘tick’ allergens in dishes and some will tick dishes that are safe. If in any doubt, or if no information is provided, ask for clear guidance from staff. To be honest… I usually protest at the inconvenience of the process, and ask waiters to show me the information relating to each dish I fancy. I ask as many questions as I need to and sometimes request the chef be consulted as well. If I’m not happy, I leave! I just think that ‘allergen lists’ are a lazy approach to customer service and we deserve better if they want our custom.

Gluten free restaurant menu desserts

‘Pudding’ on the gluten free menu in restaurants can often feel a bit of a let-down. Whilst many venues are able to provide a choice of gluten free options for the main course (with a lesser choice for starters), when it comes to desserts, they can be woefully inadequate.

This is because desserts are often ‘bought in’ from external caterers and are frequently centred around wheat-based cake, pastry, or with biscuit-bases. Apart from the occasional gluten free chocolate brownie or panna cotta (which can quickly get very boring), this usually leaves ice cream, ice cream and ice cream! Not that there is necessarily anything wrong with ice cream, but be prepared for massive excitement when anyone has gone out of their way to give you more choice…. a gluten free cheesecake, apple pie, or sticky toffee pudding is a rare thing when eating out. And as fully fledged Coeliacs will tell you… ‘fruit is not a pudding’!

A warning about ice cream

When it comes to ice cream, most flavours are safe (as long as they don’t contain brownie, biscuit, cookie dough, etc). Regardless, it remains essential to enquire around possible hidden gluten and serving process at the restaurant.

Be really careful to check sauces and sprinkles, as many will contain wheat flour or barley malt. And along with wafers, be clear to instruct waiting staff NOT to put them in or on ice cream desserts. If glutenous wafers have been placed in ice cream, it is not okay to simply remove them as this will leave behind contaminating crumbs. Always ask for a new dessert if staff (or yourself) have inadvertently forgotten to request no wafer/sauce/sprinkles.

Questions to ask of gluten free restaurant menus when eating out

There will be lots of questions about gluten free restaurant menus that you work out as you ‘learn the ropes’. Some will be dependent on either the circumstances of the meal or openness of the response you receive. However, I’ve listed a few starter questions below to help you gain confidence. If I’ve missed anything significant, do let me know.

“I’m Coeliac (gluten free for health reasons)”…

The menu

• Do you have a separate gluten free (or allergen) menu?
• What is gluten free and safe on the menu for someone with Coeliac Disease? Or are you able to adapt any of the dishes to be safe for me?
• Can you ask the chef? (where staff or yourself are unsure)

Be clear with restaurant staff that eating any gluten is a health risk, not a lifestyle choice. And check that restaurant staff understand what constitutes gluten. Sometimes, being ‘gluten free’ will be translated into being intolerant of a whole range of other things. I’ve lost count of the number of times I’ve said to people ‘dairy is not gluten’.

Food preparation and cross-contamination

• Do you prepare gluten free food in a separate area/space? With designated/separate utensils for preparation and serving? Will/can you clean down the work area, etc before preparing ingredients for my meal? (Highlight the risks of cross-contamination if it isn’t obvious to them why you are asking the question and get them to check with the chef if necessary).
• For gluten free pasta: Can I check that a separate ‘gluten free’ pan is used to cook gluten free pasta?
• For fried food: Is the fryer used to cook anything other than chips/gluten free dishes? Are the chips/gluten free dishes fried in the same oil as other wheat-batter coated foods? Or do you use a separate dedicated fryer for gluten free foods?
• For grilled food: Is all the grilled food placed on the same griddle plate? Are you able to grill my food on its own foil and away from gluten-containing ingredients?
• For Pizza: Is it cooked in the same pizza oven as the standard pizza? Is it prepared in the same space? Do you use wheat flour or something else (eg polenta/an alternative safe flour) to shape standard pizzas in the kitchen? (Bear in mind that pizza dough is often made ahead of service, so the shaping area, process and cooking are of significant concern). Can my pizza be protected by being placed on foil and cooked on a shelf above/separately from other pizzas?

Ingredients with hidden gluten

• For sauces; condiments; sprinkles; coatings; etc: Can I check whether there is any gluten in the ingredients (maybe wheat starch/barley malt extract/oats (that aren’t specifically gluten free, or oats generally if you can’t tolerate them)?
• Does the sauce contain any flour to thicken it? If so, what type of flour is used? (This could be wheat flour, corn flour, another flour. Or coconut milk may be used instead).
• Do you use standard Soy Sauce (which contains wheat) or a gluten free alternative (eg Japanese Tamari)?
• Are condiments (including tomato ketchup and mayonnaise) also gluten free?
• Can I see the packaging? (if you need to do this… ask!)

Glutenous additions and sides

• If a dish has an ‘obvious’ gluten-containing ingredient/’add-in’ listed on the menu which may be superfluous to requirements (eg croutons; crispy onions; bread; sprinkles or wafers; etc), ask if it can be removed or substituted with something else. Equally, ask for substitutions of side dishes (eg boiled or sautéed potatoes instead of unsafe chips, etc). Where dishes are prepared from scratch on premises, chefs are often only-to-happy to amend ingredients.

*Ultimately, if you’re not happy with the response you receive when questioning restaurant staff and chefs, either because they don’t seem to ‘get it’ or you feel they simply aren’t that bothered, then don’t risk it… Explain to staff that you are not confident about eating there and then leave and find somewhere else to eat.* 

Best and worst gluten free restaurant ‘cuisines’

In the 14 years since we became a Coeliac family, restaurants have come a long way in their understanding of safe eating and in their willingness to provide for varied dietary needs. Although there remain some stragglers, venues are increasingly able to cater with gluten free restaurant menus. The best and the worst of these are often praised or shamed on social media. Nonetheless, we live in a multi-cultural world and some ‘cuisines’ are more versatile to being ‘gluten-tamed’ than others.

Either way, don’t be afraid to head out and dip your toe. Eating out is the norm and an important part of our social lives. Thus, it is essential (whether adult or child) that we can join friends for a meal. Just remember to ask questions ALWAYS.

Indeed, for children diagnosed with Coeliac Disease (Celiac), it is important that they experience eating out. And that they gain confidence in talking to restaurant staff about what they need and why without feeling they are creating trouble or extra effort. They are of course, the future customers of the food-makers and the sooner they learn to negotiate what they need, the better they will be heard. You… their parents are their teachers and role models.

Breakfast and Brunch

Nothing beats a hearty start to the day, especially when travelling away from home. Breakfast and brunch are surprisingly easy to source within gluten free restaurant menus. Options can include variations on traditional English (with/without sausages and subs of gluten free toast); A selection of ‘Benny’s’ (eggs Benedict made on a base of gluten free toast and muffins or hash browns/rosti); gluten free oat-based dishes and breakfast cereals; even gluten free pancakes and waffles.

As with all gluten free restaurant food, it remains essential to ask questions about hidden gluten and cross-contamination risk. Particular ‘breakfast’ issues can include shared toasters, frying pans and other equipment, wheat breadcrumbs in sausages and use of oats which are not certified gluten free.

To source venues, check out recommendations shared from Instagram users and in Facebook groups for the area you are visiting. Or check menus and ask locally on the ground.

Italian food

The Italian’s do gluten free restaurant food well! Whether pasta, pizza, risotto, or traditional Italian meat, fish and veg, there is some great safe food to be had. Regardless of their being an independent or chain restaurant, they usually know to cook gluten free pasta in a designated pan, with most accompanying sauces being naturally gluten free. Nonetheless, remember to always question preparation methods and the possibility of hidden glutenous seasonings and marinades.

Pizza-specific restaurants

I have listed pizza separately to Italian above, as although you will almost inevitably find pizza in an Italian restaurant, there are also a number of independents and chains aimed specifically at the pizza market.

Gluten free bases are mostly bought-in so safe at the start. But it is wise to check websites and preparation methods carefully, as pizza-making can involve a lot of airborne flour and wheat easily finds its way into gluten-free zones. Helpfully, some restaurants recognise the risks and use polenta or an alternative safe flour to shape dough before baking. They may also have clear policies on how they prepare and cook gluten free pizzas to keep them away from standard versions. Either way, ask in advance.

Some restaurants and pizza takeaway chains have accreditation from bodies such as Coeliac UK to add reassurance. Although if I’m honest, when it comes to chains, I’ve been glutened more often in accredited venues (such as Domino’s Pizza) than anywhere else. Staff change frequently and seem to care a lot less!

Nonetheless, be prepared to be amazed at how variable the quality and texture of bases can be… From hard and tooth-breaking to chewy and gluey, crisp and crumbly to soft and fluffy. Once you’ve found your favourites, your choice of restaurant will almost inevitably become influenced by those preferences (especially if feeding a Coeliac child).

Indian Food

Indian is another good choice (although little ones can baulk at the spiciness). A significant number of dishes tend to be naturally gluten free as they use coconut milk to enrich and thicken and are mostly served with rice.

You obviously have to avoid naan, paratha, other breads and battered bhajis (mostly!). Poppadoms are frequently made with gram (chickpea) flour, so in theory, might be safe. However, they are often cooked in the same oil as wheat-based dishes, and thus subject to cross-contamination. Check details of ingredients and preparation with restaurants directly.

If you’re really lucky, you may also find gluten free Dosa on the menu (an Indian pancake generally made with rice and lentil flours). Dosa are delicious and can be served with a whole variety of safe fillings.

Chinese food (do gluten free restaurants exist?)

Unless a venue has a dedicated gluten free restaurant menu or options (and can reassure you about separate cooking methods),avoid Chinese food at all costs.

Most Chinese dishes contain soy sauce and other sauces which are unsafe due to containing wheat. Soy sauce is added to the wok, thus making both direct and cross contamination a serious risk.

Chinese restaurants that safely cater for gluten-avoiders are rare jewels. So if you find one, make the most of it! Otherwise, you’ll have to make your own at home using gluten free Tamari soy and other specifically created gluten free Chinese sauces (available in some supermarkets).

Thai food

Thai food is generally safer than Chinese food, although this varies from venue to venue. Check for hidden wheat ingredients (particularly in cooking sauces) by direct enquiry. Many dishes are ‘wet’ and use coconut milk and/or spicy curry paste as a base with no wheat or gluten. And dishes are often served with rice or rice noodles. Pad Thai is a favourite for us and is often accessible as street food as much as in restaurants.

Vietnamese food

Vietnamese food also offers safer options, with rice noodles being popular. Phở noodle soups (I have a recipe for Chicken Phở on the blog) are delicious, as are rice-paper wrapped Summer Rolls. Either way, be vigilant and remember to ask questions around hidden gluten.

Latin American Cuisine – A great gluten free restaurant choice

Latin American food is particularly good option for a Coeliac diet. With staples of tapioca, cassava, potatoes and corn significantly replacing wheat, both gluten free restaurant and street food is accessible. From Arepas and tamales, to cachepas and tapioca wraps… most street food markets have a stall or two of naturally safe yumminess. Then head to one of the many restaurants across the world for ceviche, tacos, tapas, steaks, fish and much much more!… You can even tuck into amazing naturally gluten free cheese bread in the form of Pão de Queijo or Pandebono.

Mexican food, specifically 

Another relatively safe gluten free restaurant option is Mexican food.

Although standard enchiladas or burritos are generally made using wheat ‘wraps’, some restaurants offer alternative authentic corn tortillas, so that fajitas can still be shared. Tacos and nachos are traditionally corn-based. Then of course, there are authentic meat, fish and veg dishes that are often naturally gluten free.

For home-cooked Mexican, traditional corn tortillas and tacos are relatively easy to source. And a number of supermarkets now offer gluten free fajita and burrito kits. Alternatively you can easily make your own using my amazing Gluten Free Tortilla Wraps recipe.

Spanish and Tapas 

Tapas is popular in Spanish cuisine and one of my favourite choices, as it’s based around choosing a number of small plates to share. Restaurant menus invariably include a range of naturally gluten free dishes that are cooked to order. This enables greater flexibility in negotiating safe preparation and avoiding glutenous ingredients. Be aware that some ‘Patatas Bravas’ contain hidden wheat (although it endlessly confuses me as to why!)

Beyond tapas, Spanish food is still very accessible. Fish dishes and pork are popular, often simply served grilled with potatoes and vegetables. And Paella is also (mostly) a relatively safe dish!

Greek and Turkish food

Both Greek and Turkish restaurants have potential for a good range of gluten free menu options. Meat, fish and vegetables are often prepared simply with olive oil and seasoning and naturally gluten free. Check for hidden risk in seasonings and from preparation. Also be aware that side orders of chips may be fried in oil used for other gluten-based dishes.

African Cuisine

African food, from West to East (with Nigerian and Ethiopian being particularly popular) also offers plenty of scope for Coeliac and gluten free restaurant eating. Ethiopian food features plenty of natural meat, fish and vegan options, with Injera (traditional flatbread that is made with Teff and naturally gluten free) often served alongside. While Nigerian and West African cuisine incorporates favourites such as spiced jollof rice and plenty of plantain and cassava in place of the European wheat-based staples.

Pubs and gastro-pubs

Pub-type eating venues are so varied that there is no generalised rule when it comes to finding gluten free restaurant menus. However, many are now open to catering for allergies and intolerances and either offer or are willing to prepare safe meals. Very occasionally, you may also find one that caters 100% gluten free!

Check on a pub by pub basis, but remain religiously careful around the potential for hidden gluten in sauces, gravies, seasonings or from kitchen preparation methods. Chips are frequently a problem due to the use of single fryers. Thus ask lots of questions.

Interestingly, some of the best gluten free desserts I’ve had have been in gastro-pubs.

Fish and chip shops 

Even when fish and chip shops display signs saying ‘gluten free batter available’, it is wise to be extremely cautious. ‘Gluten free batter’ does not automatically mean ‘Coeliac safe’, as the majority of venues only have one fish fryer (used to fry wheat-based batter as well). Thus it is essential to ask about preparation and cooking.

But don’t be disheartened! This British favourite can be found. Do some on-line research, phone ahead or ask in Coeliac Facebook groups. If you’re lucky, you’ll find a fish and chip shop with a separate fryer for chips, that can also pull together freshly gluten-free battered fish, sausages, fish cakes etc as part of their range. These places are often run by families directly affected by Coeliac.

Otherwise, some fish and chip shops offer one day a week when all batter is gluten free (coinciding with the cleaning of the fryers). And others may be able to serve chips, but not fish, due to fryer allocation.

Specialist 100% gluten free restaurants and bakeries

As gluten free eating has become more recognised, a whole new restaurant, bakery, café and street food market catering specifically to the gluten free audience has sprung up. *100%* gluten free restaurants!!

Most of these venues are local and independent. Thus, menus are varied, change regularly and showcase some amazing gluten free culinary flavours, ingredients and talent.

If you find a gluten free restaurant/café/bakery local to you, then do a happy dance! The utter joy of being able to choose and eat anything from the menu is beyond exciting. And if it’s your child who is Coeliac, it’s a vision you’ll treasure forever.

Burger restaurants offering gluten free

When we talk ‘fast food’, for most people this means ‘burgers’.

Actually, we’re not a huge burger household (unless homemade) and I used to be very ‘anti’ the whole multi-national venue experience. But you know what? My views shifted as my daughter grew older and wanted to fit in with her friends. And it was then I discovered that McDonalds (even in the UK) is a bit of a leader amongst ‘stand and queue’ burger-joints.

No… they don’t provide gluten free buns. BUT… McDonalds burgers are 100% beef and their chips are plain and safely fried (in the UK). They offer gluten free hash browns, breakfast sausage patties, veggie dippers and some salads. And *top hack*… If you give them the gluten free bun you bought with you (preferably pre-cut!), they are usually happy to take it to a ‘de-contaminated’ area and fill it for you. Hail McD!

Of course outside of the UK, McDonalds varies from better than the UK to worse. While some countries can offer you a gluten free bun (largely Europe-based), others are unable to offer even gluten free chips. There is (as far as I can see) no definitive list of what you can get where. But it’s worth doing a bit of research before travelling if you’re a McDonalds fan. And as always, double check with individual restaurants to assure yourself that preparation meets Coeliac safety standards.

Other than McDonalds, there are now a few amazing ‘artisan’ burger restaurants that can cater gluten free (eg. Byron Burgers; Gourmet Burger Kitchen; Honest Burgers). Check menus via their websites. And we wait with baited breath to see how Sonny’s progresses as it promises to be the first 100% gluten free fast food ‘chain’ for our future.

Other fast food venues and chains offering gluten free restaurant menus

If you don’t do burgers, there are plenty of other gluten free options available courtesy of fast food outlets and chain restaurants such as Leon, TGI Fridays. Zizzi, ASK, Prezzo, Chiquito, Bella Italia, Wahaca, Hard Rock Cafe, Pizza Express, Pizza Hut, Frankie & Benny’s, Cafe Rouge, Carluccio’s (to name a few), as well as a number of pub-chains.

Forget the likes of Kentucky Fried Chicken…. it’s an absolute no….. wall to wall gluten from start to finish.

Again, Coeliac UK is a fantastic resource with an accredited guide of safe eateries. Look for their accreditation symbol. Or use Instagram hashtags, Facebook Groups and blog posts to check out recommendations worldwide!

Indeed, in addition to my Gluten Free Recipe Index, I also do travel! Check out my increasing bank of Gluten Free Travel Guides for inspiration both in the UK and abroad.

NOTE: As well as being a stand-alone discussion on eating out with Coeliac Disease, this is also the fourth part of the series ‘Gluten Free Kids – A Practical Guide to Parenting a Coeliac Child’. To access the Introduction and subsequent ‘chapters’, please click on the drop-down menu ‘Coeliac Kids’ on the menu bar.