Traveling gluten free can feel overwhelming, but Europe is one of the most fun, and generally most welcoming, places to adventure with a gluten-free appetite. If your aim is Portugal — that gorgeous, historic, and most westward of European nations — it’s just as delicious as a gluten-free traveler might hope, you just have to know where to look. From fresh seafood along the coast to cozy cafĂ©s in Porto and hip bites in Lisbon, there’s so much to enjoy with a little preparation and know-how.
As a gluten free expert who has traveled extensively, I’ve learned the balance between staying safe, saving money, and still savoring the local experience. In this guide, I’ll share my best tips for gluten free travel in Portugal: how to find safe restaurants, what to pack, how to cook simple meals in Airbnbs, and even what to expect from “gluten-free” airplane food on Air France.
Whether you’re exploring Lisbon’s bustling food scene, sipping wine in the Douro Valley, wandering medieval streets in Óbidos, or soaking in the sun in Tavira, this guide will help you eat well, stay safe, and travel on a reasonable budget — all while enjoying Portugal to the fullest.
Why Travel Gluten Free in Portugal?
Portugal is a dream destination for many reasons — the breathtaking coastline, epic history, stunning architecture — you just never know what magical view lies around any given corner in any Portuguese town.
And of course, there’s the food. For those of us living gluten free, Portugal offers both challenges and opportunities. While traditional Portuguese cuisine relies heavily on bread, pastries, and beer, it also celebrates naturally gluten free foods like grilled fish, rice, roasted meats, olives, cheeses, and fresh produce.
One key to safe gluten free travel in Portugal, as with anywhere, is preparation. Searching for and mapping out safe places to dine in advance is always a plus, but not always possible.
Many restaurants here are still learning about true celiac safety, so communication is essential when navigating menus on the fly. You just may find some hidden gems like the fact that Starbucks in Portugal has gluten free treats before the U.S. does! (they contain dairy though)
In the larger towns you’ll have less trouble finding English speakers in restaurants, but smaller, off-the-beaten-path venues can be more difficult. “Sem Gluten” is the key phrase to learn! The good news? With some insider tips and strategies, you can absolutely enjoy Portugal without breaking your budget or risking your health.
Gluten Free Airline Food: Air France Experience
If your journey to Portugal includes Air France, you can pre-order a gluten free meal. My experience? The food is basic — chicken and … something — and it is not necessarily safe.
On the way over, the gluten free meal included a bag of very gluten-FULL crackers:
Fortunately I had packed a homemade gluten free baguette and some other snacks to eat instead.
On the way back, the meal was gluten free (thankfully they included the ingredients on the roll), but again, was chicken, which is fine if you eat chicken.
Luckily I stopped at Charles de Gaulle airport and grabbed a couple gluten free macarons at LadurĂ©e for a treat, and we still had a few gluten free bars left from what I had packed, so we didn’t go too hungry.
The free champagne made everything a little better, too!
I always recommend bringing backup snacks (like gluten free crackers, granola bars, or baguettes!), read every label, and don’t count on being fed by an airline on these long flights.
What to Pack for a Gluten Free Trip to Portugal
To make your trip stress-free, pack some essentials to bring with you on your trip. Some of what I consider “gluten-free essentials” may surprise you, but you’ll soon see why these items make such a huge difference on a trip of any length of time away from home:
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Shelf-stable gluten-free bread or wraps. I prefer to bake homemade gluten-free baguettes and bring them with me on the plane for long flights, so I never have to rely on airplane food. These baguettes made with my gfJules Bread Mix or Flour stay fresh for several days and will tide me over until I find safe food at my destination.
- Gluten-free muffins. I always bake these before trips, as my favorite “travel muffins” recipe made with my gfJules Flour or easy gfJules Muffin Mix stay soft and fresh for a week and need no refrigeration or re-heating to be delish! They travel best in a tupperware-type container, but can be transported in zip-top bags, if need be. Having a dozen or so of these at the beginning of the trip will ensure safe breakfasts and snacks for days.
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Gluten-free crackers, granola bars, or trail mixes — make or buy your favorites and bring plenty! Keep on the plane and in your purse or bag every day of travel so you never go hungry!
- Gluten-free granola, muesli, and instant purity protocol oats. These breakfast staples are a lifesaver, as finding safe oats is not always easy, no matter where you are.
- Gluten-free mixes for one-bowl recipes where a mixer isn’t needed (if staying at Airbnbs). I like to bring gfJules Pizza Crust Mix (for homemade pizzas or focaccia); gfJules Bread Mix (for baguettes); gfJules Cornbread Mix; gfJules Pancake and Waffle Mix.
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Parchment paper sheets (if staying in Airbnbs). Also make sure that the Airbnb has a baking tray or you’ll need to purchase a disposable foil one.
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A small flexible cutting board (if staying in Airbnbs).
These small but important items can bridge the gap between safe restaurant meals, help make hotel breakfasts more filling, and ensure safe food is possible in Airbnb kitchen.
Gluten Free in Airbnbs: Cooking & Saving Money
One of the easiest ways to travel gluten free on a budget in Portugal is to book Airbnbs with kitchens. Ensure that the listing includes a description of what the kitchen includes: oven, baking sheet(s), knives, pots and pans, etc.
Portuguese markets are full of fresh vegetables, meats, cheeses, fruit, and other naturally gluten free staples at much more reasonable prices than restaurants. Cooking even one meal a day in your rental can save money and give you peace of mind about safety.
Some of my favorite Airbnb meals include simple rice dishes with roasted local vegetables, smoked salmon, or homemade gluten-free focaccia with Portuguese olive oil and balsamic vinegar or hummus and local olives. 🎥Watch my video of me making gluten-free focaccia at an Airbnb in Guimarães!
Cooking a little gives you freedom — and it makes splurging on other days at safe restaurants even more enjoyable.
In nearly every town we visited, there was a local Lidl supermarket, among others.
We were able to find guacamole for under 2€, smoked salmon for under 2€, and even local Portuguese wines for between 2-4€!
Grab some gluten free trail mix and cookies for snacking while you’re at it.
And definitely pick up some bottled water. We bought 6 liters of water for between 2-3€, which is a hefty savings from what restaurants charge for water at each meal. Bring a refillable water bottle with your own filtered water to every meal and save a bundle on water alone!
A word of caution when shopping at the markets in Portugal, however: use Google Translate for any ingredient labels you can’t fully understand yourself. Even guacamole in one market we found contained wheat!
Never assume something is safe without checking first!
Gluten Free Breakfasts at Hotels in Portugal
One lovely thing about staying at most hotels in Portugal is the included breakfast. This is no American-style “continental breakfast.” If a hotel says that breakfast is included, it usually means that the dining room is open and full of all kinds of fresh fruits, meats, smoked salmon, baked beans, eggs, juices, cereals, coffee and more.
Every hotel brought me gluten-free bread upon request (not saying it was necessarily great bread, but it was gluten-free!).
If you bring your own gluten-free granola, muesli, or oats, you can use the milks on offer there (ask for soy or almond if you need non-dairy; some will offer oat, but be sure it is labeled gluten-free, as some brands there are not).
Inquire about ingredients first before eating any scrambled eggs from the buffet, or just ask and they should make you fried eggs to order; another option is the hard boiled eggs which seemed to be ubiquitous on these breakfast buffets.
These buffets can be quite filling, and may suffice for your main meal until dinner, if you eat on the later side.
Early in our trip, I also still enjoyed the gluten free muffins I had brought from home, which saved me from buying breakfast or getting tired of the same thing every morning at our hotels (i.e. boring un-toasted gluten free bread, eggs, and fruit).
Safe Gluten Free Dining in Portugal
To identify safe gluten-free restaurants in advance, Google Maps and gluten-free apps are your friend.
If I know where I’ll be going, I start with FindMeGlutenFree, using the location feature and search there first to whittle down the choices. This is a crowd-sourced app that is only as good as the people who choose to leave reviews, so you must do some digging, but it is a good place to start.
Then I always cross reference with the GlutenDude App, as if a restaurant is listed there, I know it’s one I can trust.
If you would like to download this app for yourself, a lifetime subscription is normally $149, but by using THIS LINK, it’s only $99 (affiliate). I know there are other apps, but they have some flaws, including the fact that they are populated by influencers paid to put listings there without necessarily doing their homework.
Especially if I haven’t researched in advance and I find myself in a location needing to find a restaurant, Google Maps is a great way to find “gluten free restaurants near me” and reviewed restaurants will come up on the map, from which you can search and read reviews. By using all 3 sources, you can easily find the most trusted and reviewed restaurants in any location.
Failing that, I will always default to “Indian food near me” or “Thai food near me” on Google Maps, as those are two types of cuisine where it is easier to find a safe gluten free meal — with plenty of questions!
With that in mind, here are some specific gluten free restaurants I would recommend around Portugal.
Gluten Free Restaurants in Lisbon
The capitol of Lisbon is vibrant and has more gluten free restaurant options than most other Portuguese cities — but of course not every restaurant is safe. Here are a few places to check out on your trip to Lisbon.
Rice Me Deli, Bakery and Restaurant
This dedicated gluten free bakery and deli has been a gluten-free staple in Lisbon for over ten years, and they’ve more recently added the restaurant to extend hours and offerings. At the restaurant, we sampled gluten free bread, hummus, oil & vinegar, vegetable gyozas, vegan mushroom risotto, vegan pad Thai, and apple crumble, all of which was fine, not amazing, but it was nice to know it was totally safe!
The standout was that the waitstaff was super nice and gave us free pastries from the deli (which was already closed) for our travel – a croissant and a pain au chocolat — and both were totally delish and worth the visit in themselves. We ate them in the airport the next day on our way home at the end of our trip.
Kong – Food Made With Compassion
This critically acclaimed vegan restaurant also happens to make a lot of gluten free dishes. I highly recommend a reservation (I booked on-line before our trip), as I saw many folks being turned away at the door.
We sampled a few dishes including the vegan “scallops” and “salmon” made from tofu, as well as the king trumpet mushrooms. The presentation was amazing and the flavors were really masterful, particularly the grated potatoes, which I need to figure out how to replicate at home!
One of Lisbon’s most popular tourist destinations, Time Out Market has 26 restaurant stalls, 8 bars and a dozen shops. Not all serve gluten free food, of course, but you can certainly find options in this huge food court.
Fresh seafood is probably your best bet, but look for allergen cards like this one and ask questions before placing your order.
This gluten free bakery also makes refined sugar free treats and is worth a visit if you’re in the neighborhood.
A specialty coffee shop with gluten free and vegan “cheesecakes,” quick breads and other treats. The vibe here was really great and the barista was super friendly, but I must say that the banana “bread” was unlike any banana bread I’d ever had before.
It was quite a let-down and I couldn’t finish it. Perhaps if it had been called something other than “banana bread” I might have had other expectations, but it was just not good. The vegan cheesecake was decent, so at least there was that.
Where we stayed: TocTocToc Lisboa
This charming boutique hotel has an outdoor “honor bar” in a rooftop garden and boasts a number of unique, eclectic rooms. A paid breakfast was available, but we ate the gluten free muffins I’d packed instead. Yum!
Gluten Free Porto Guide
Porto, home of port wine and riverside charm, has an emerging gluten free scene. We absolutely loved Porto, but if you go, be ready for lots of stairs! Porto has so much to offer, from the beach region of Foz do Douro, to the riverfront (tourist) area, to the port tasting houses of Vila Nova de Gaia, you could spend days here and never get bored, so it’s important to find lots of gluten free food!
This Tex-Mex joint is tucked into a hip area of Porto where every other door is a bar or restaurant, dripping with sultry tunes or mouthwatering scents — it can be hard to choose which cuisine is most enticing on any given night. The tortilla chips are brought in, not made in their fryer, so they are gluten free, which is great since the homemade guacamole and salsas are delish here. We ordered the mushroom tacos and the shark tacos (both on corn tortillas) and they were both full of flavor. The menu is not marked for GF items, but almost everything on the menu is either already GF or can be made that way.
This flower/gift shop with a cafe is a unique find in an up and coming part of the Foz do Douro section of Porto. It has a daily changing menu of vegetarian offerings, many of which are gluten free. I ordered the pumpkin risotto and it was fantastic.
Where we stayed: CASA CAMÉLIA
If it were possible to give a B&B more than 5 stars, this one would deserve it. This mansion was given a full make-over by a Swiss architect and no detail was missed. The owner-architect also resides on the premises, and you can see him lovingly tending to his (gorgeous) garden in the mornings, and sometimes entertaining his own guests by the fire with a meal on the patio at night.
The grounds overlook the city and the river Douro with one of the best views we saw from any angle of Porto (the the photo above this section). Our room had its own balcony and one of the most comfortable beds of our entire trip.
Breakfast (extra) was in an adjunct garden pavilion with a chef offering made-to-order eggs, fruit, gluten free bread and gluten free oat milk for our coffees. The staff was super attentive and generous with their time and tips for where to do Porto tastings in Vila Nova de Gaia and the Douro Valley.
Gluten-free, dairy-free healthy food spot with primarily breakfast/brunch-type food, including toasts and pancakes.
Dedicated gluten free pastries and lunch are available here, even authentic Portuguese favorites which are impossible to get gluten free otherwise, like pasteis de nata (custard tarts) and francesinha — the penultimate Portuguese sandwich hailing from Porto. This incredible sandwich is made from thick layers of toasted bread and hot meats like roast or ham with copious amounts of melted cheese and a tomato-and-beer sauce all topped with a fried egg. It’s something to behold, and needless to say, full of gluten. So to be able to have it in a gluten free restaurant is probably pretty fantastic — if you also eat meat and dairy (note: the “gluten-free” beer used is really “gluten-reduced” — see section below for more info).
Other Cities & Regions
Portugal isn’t just about Lisbon and Porto. Here are a few other recommended gluten free restaurants in gorgeous Portuguese cities we visited:
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Braga & Guimarães – historic not-to-be-missed cities.
- Emilia Brunch & Cocktails – Vegetarian brunch spot with lots of coffee options and many gluten free items made with gluten free oat milk. Gluten free pancakes. Located right off a popular square in GuimarĂŁes.
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- Soul – Alimentação Saudável e do Bem – Vegan and gluten free cafe with smoothies, gluten free toasts and baked goods in Braga.
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Coimbra – THE university town with some budget-friendly dining options.
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- Sete Restaurante — The menu changes seasonally. We ordered the summer cold soup, gluten free bread with olive oil, and salmon with roasted potatoes. Most menu items are gluten free or can be adapted.
- Maria Portuguesa — a little hole in the wall restaurant that looked like it had been on this side street since the university was founded, but we still were able to order a vegetarian and gluten free meal of sauteed portobello mushrooms stuffed with vegetables.
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- Gelateria COSI – gluten free and vegan gelato flavor options
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- Where we stayed: Solar Antigo Luxury Coimbra — not the “luxury” hotel you might imagine from the name, but you can’t beat the location, just a few short blocks from the university and its famous Baroque library, the Joanina. The host brought breakfast to us in our room, consisting of homemade eggs, fruit, juice and gluten-free bread.
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Óbidos – Famous for its ginja (cherry liqueur), and the walkable, preserved Medieval walls which completely encircle it, this literary town is a total gem!
- Restaurante a Nova Casa de Ramiro — a romantic and charming find with one of the best dinners of our entire trip! We enjoyed exquisitely prepared grilled fish and vegetables with salad.
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- The Literary Man — we had intended to eat here, as this highly praised restaurant is also noted for its gluten free items, but we couldn’t get a reservation.
- Where we stayed: HOTEL REAL D’Ă“BIDOS — a truly Medieval hotel with architectural origins dating to the 14th century. The decor embraces that history, with knights and armor around every corner, and a real, old fashioned key fitted to unlock the room. Breakfast is included and is a full bar of eggs, meats, cheeses, fruit, juices, coffee and non-dairy milks as well as gluten free bread available upon request. Parking available as well.
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Évora – This town in the heart of the Alentejo region is so old that its golden age was in the 16th century.
Évora has preserved Roman ruins dating back to the first century AD as well as a super creepy Chapel of Bones. The town itself is simply gorgeous, with cobbled streets and painted white buildings with Moorish architectural influences. One of the local foods Évora is known for just happens to be gluten free — gazpacho! And pick up some local olive oil while you’re shopping, too!
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O GrĂŁo da mesma mĂł – A dedicated gluten free restaurant offering breads, pizza, and lots of other filling comfort foods. Make a reservation or go early, as it fills up quickly! Closed on Mondays and Tuesdays.
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- Fabrica dos Gelados – A cute little gelato shop on a pedestrian walkway with loads of other restaurants. Fight your way down the route to get there — it’s so worth it! Most flavors are gluten free and there are plenty of vegan options. They even have a gluten free, dairy free waffle cone! And the staff seemed to get excited when I told them I had celiac and needed the dairy free options — they waited for me to pay so I would watch them change their gloves and clean the ice cream scoops thoroughly before handling my order. What a pleasant experience and a delicious cone!
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- Where we stayed: Convento do Espinheiro — portions of this exceptional property date back to the 14oos, and walking the halls, exploring the chapel and even the dining areas, you’re struck by the history these stones have borne witness to. We were fortunate enough to secure a last minute booking deal for our room, and I truly wish we could have stayed longer to maximize all the property had to offer.
As we arrived late in the evening and it is on the outskirts of Évora, we ordered dinner from the bar. It had limited gluten free options, but was able to supply gluten free bread for sandwiches.
Breakfast in the morning was a full buffet of eggs, meats, cheeses, potatoes, beans, fruit, fresh juices, gluten free bread (upon request) and coffee served in the most gorgeous of historic settings.
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Viana do Castelo & Caminha – Two seaside towns where grilled fish and rice dishes are easily and often naturally gluten free.
- Aquario Restaurant and Bar — We were staying at an Airbnb on this side of Viana do Castelo and were too tired to drive back across the bridge, so Aquario was the perfect choice for us. It’s right on the water and clearly frequented by locals, as there are no major hotels in the area. Excellent local seafood simply prepared seemed to be their M.O., so it was easy to order gluten free and enjoy a non-tourist vibe.
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- Trincaria Happy Food Bakery — This bowls lunch spot advertises gluten free bread, but it must be ordered in advance, so if staying in Caminha or walking the camino, pop in and order for the next day! I ordered a simple gluten free tofu and rice bowl and was not disappointed, but several menu items apparently do contain gluten because of the sauces, so ask lots of questions!
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Peso da RĂ©gua in the Douro Valley – Portugal’s most famous wine country, with fine restaurants offering naturally safe gluten free meals.
Reservations in Douro Valley restaurants are a must, as many will not serve anyone other than guests also staying at the same Quinta (rural estate, winery, or farm). High season also gets quite busy, so book well in advance.
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- Galripo — This brunch and coffee house is positioned right along the Douro in Peso da Regua. Offering gluten free toasts and pancakes, as well as vegan coffees. We opted to stay in Peso da Regua so we would be close to less expensive restaurants where we might find gluten free options like this one.
If you decide to do port or wine tastings in the Douro or elsewhere in Portugal, don’t expect to find gluten free options at the Quintas for munching in between tastings. Definitely bring along nuts or gluten free crackers so you don’t go hungry!
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Tavira & Porches in the Algarve – Beach towns with fresh seafood and some gluten free-friendly dining.
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- New Delhi Indian Tandoori Restaurant (Porches) — when all else fails, you’re over-budget, or you’re tired of seafood, there’s always Indian food! This meal was safe and delicious, and even still offered a sliver of a view of the ocean. The only caveat was that we forgot our refillable water bottle and they charged €7 for each carafe of water!
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- Zeca da Bica (Tavira) — a tiny restaurant we never would have found had we not been staying with friends who lived there. I truly didn’t think I liked oysters until I enjoyed them here, where they were fantastic. The server was amazingly confident in his understanding of gluten and chose a dish for me that was simple, yet flavorful, and even offered an almond flour cake for dessert.
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- Le Salto (Tavira) — This outdoor patio restaurant was super charming at night, adorned with loosely swaying lights hung amongst the trees. In fact, we enjoyed it so much that we shut the restaurant down the night we were there! Dogs are welcomed and added to the charm. While there is no gluten free menu per se, seafood is the base of the offerings here, so it was fairly easy to order a simply prepared grilled fish, which was done well.
Is “Gluten-Free” Beer in Portugal Safe for Celiacs?
The Portuguese are very proud of their national beer, Super Bock. It’s the only beer you’ll really find on offer throughout the country, and they’ve sponsored nearly every football club and pub umbrella, as well.
It probably won’t surprise you to learn that Super Bock has a “gluten-free” beer, as well as their other varieties. Take a closer look (thank you Google translate) and you’ll see that it’s really just a gluten-reduced beer made from barley.
Experts caution against celiacs and those with severe gluten sensitivity drinking these gluten reduced beers. In the U.S., this type of beer is not allowed to be labeled gluten-free, and instead must be called “gluten-reduced” or “crafted to remove gluten.”
Final Tips for Gluten Free Travel in Portugal
Portugal can be a wonderful gluten free travel destination — full of flavor, beauty, and adventure. With some planning, safe restaurants, and the right packing strategy, you’ll enjoy your trip with minimal stress.
As someone who’s been gluten free for years and has traveled to many destinations around the world, I can confidently say: Portugal is worth the trip. From Porto to the Algarve, you can travel safely, eat well, and stay on a reasonable budget.
For more gluten free travel inspiration, check out my guides to Gluten Free Copenhagen, Gluten Free Netherlands, Gluten Free Iceland, Gluten Free London, Gluten Free at London-Heathrow Airport Terminal 5, Gluten Free Paris, and my Top 9 Gluten Free Travel Tips!
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