A Gluten-Free Guide to Lisbon
Traveling with celiac disease is always…let’s say, an adventure. Frantically Google-translating the word “gluten” everywhere you go and praying that the chef or waiter understands can be nerve-racking, and no one wants to visit a new place only to find that they’ve eaten their entire emergency stash of protein bars in one day. I recently explored Lisbon, Portugal and found it to be super gluten-friendly. Many of Portugal’s traditional foods are naturally GF, or can be made so with a few adjustments. Found amongst the hilly medieval streets and plentiful miradouros, here are a few of my favorite gluten-friendly Lisbon restaurants and must-try Portuguese dishes. Bom apetite!
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Restaurants & Food Experiences
Food is such a huge part of every culture, so no one wants to miss out on trying the local cuisine when they’re abroad. There were plenty of restaurants in Lisbon with great gluten-free options, but these were a few of my highlights.
Zarzuela: Located in Bairro Alto, Zarzuela is GLUTEN-FREE PASTRY HEAVEN! Dying to taste one of Portugal’s famous treats? Don’t fear, Zarzuela is an entirely gluten-free bakery specializing in both traditional and inventive baked goods. Try a warm Pastel de Nata topped with cinnamon…or better yet, try two.
Maria Catita: Found in the Baixa-Chiado neighborhood, Maria Catita has an extensive menu filled with classic Portuguese food, with comprehensive notes for all the major allergens. It put my mind at ease that the wait staff was knowledgeable and the food was delicious. Try the incredible seafood and end your meal with the “World’s Worst Chocolate Cake”, I promise it doesn’t live up to its name.
Time Out Market: A great rainy day activity, explore the Time Out Market in the Cais do Sodré neighborhood. Full of carefully curated vendors serving up tons of different cuisines, I found it super easy to find lots of gluten-free options, and there is some great local shopping inside as well!
Pasteis de Belem: For many travelers visiting Lisbon, this iconic bakery is a must-visit. Located in the Belem neighborhood, Pasteis de Belem opened in the 1800s and created the original Pastel de Nata. Although the famous pastry is not gluten-free here, there are a few other GF options to try, not to mention a ridiculously good hot chocolate. Definitely worth a visit to experience the hustle and bustle of one of Portugal’s oldest bakeries – there are still over 20,000 pastries sold a day!
Take a Cooking Class: Take a little bit of Portuguese cuisine home and learn how to cook some traditional meals yourself! One of my favorite experiences in Lisbon was taking a market tour and cooking class with Ana, the owner of the AMAZING Lisbon Cooking Academy. Located in the more residential Santa Cruz neighborhood, the beautiful cooking school serves up fresh, simple and satisfying food, plus you’ll come to understand how much the Portuguese love to share their cuisine with visitors. I loved visiting a local market to buy all of the fresh produce and seafood that went into our delicious meal! Ana was also extremely knowledgeable of food allergies, gluten-free food prep, and vegan & vegetarian dishes, so everyone can enjoy her classes.
Must-try Gluten-Free Dishes:
If you ever get stumped when deciding what to order, here are a few dishes that are usually naturally gluten-free, or can be made so with a few adjustments. With Portuguese food, it’s easy to stick to fresh and simple meals, and I found that restaurant staff were always willing to help!
OLIVES: Pretty self-explanatory, but when in Portugal, order them with every meal.
Potatoes, Potatoes, POTATOES: If all else fails, you will find them on every menu.
Ginjinha & Port Wine: Try Portugal’s decadent cherry liquor and famously sweet port wines, both gluten-free!
Seafood: Always double check, but most of the time you can trust that Salada de Polvo (Octopus Salad), Grilled and Canned Sardines, and Shrimp will be gluten-free!
Caldo Verde: A simple and delicious green soup, caldo verde is found on many menus and includes linguica sausage, kale, garlic and onions.
Cataplana: One of my favorite meals from my trip, Cataplana earns its name from the unique pot the dish is cooked in. There are many varieties but this seafood dish might contain fresh gruper, shrimp, or clams and is seasoned with tomato paste, garlic and onions.
Bitoque: Although Portugal isn’t traditionally known for beef dishes, bitoque is a Portuguese steak served with a fried egg and paired with fries. What’s better than that? You might find varieties with and without sauce; both are delicious.
Papo-de-Anjos: This naturally GF dessert translates roughly to “angel’s double chin” because of the puffing up that the pastry does while baking! It is made simply with whipped egg yolks, then cooked in flavored simple syrup. Try lemon, orange, or vanilla!