Eating out while following a gluten-free lifestyle can feel overwhelming, but it doesn’t have to be! With the right preparation and awareness, you can enjoy dining at restaurants without the stress of cross-contamination or accidentally consuming gluten. Whether you’re celiac, gluten-intolerant, or simply avoiding gluten, this guide will give you the best tips for eating out safely and confidently.
1. Do Your Research Before You Go
One of the best ways to ensure a smooth dining experience is to research restaurants in advance. Many places now offer gluten-free menus, but not all kitchens understand the importance of avoiding cross-contamination.
✔ Look for dedicated gluten-free restaurants – These are the safest options because there’s no risk of cross-contact.
✔ Check online menus – Many restaurants list gluten-free options, but still double-check when you arrive.
✔ Read reviews – Websites and bloggers like Find Me Gluten Free or Gluten Free Follow me have catalogs of gluten free restaurants. They are more independent than Trip Advisor. I learned Trip Advisor isn’t always as accurate and honest as I hoped. I always read the Google restaurant reviews to see what other gluten-free diners have experienced as well. And I always leave a review, especially a 5-star for the restaurants who not only use great ingredients, but who also go out of their way to insure a great experience.
2. Call Ahead & Ask the Right Questions
If you’re going to a restaurant you’re unsure about, calling ahead is one of the best things you can do. This allows you to speak with a manager or chef before you arrive and find out if they can accommodate a strict gluten-free diet as well as make sure there are things for you to eat.
Here are some key questions to ask:
❓ Do you have a gluten free menu or gluten free options?
❓ How do you handle cross-contamination in the kitchen? (Separate prep areas, utensils, fryers, etc.)
❓ Do you have a dedicated gluten-free fryer? (Many places use shared fryers, meaning gluten-free fries or fried fish and chips or vegetables may still be unsafe.)
❓ Can my meal be prepared in a separate pan or on clean surfaces? An important question for people with Celiac’s.
If the restaurant isn’t sure about their gluten-free procedures, it’s best to choose another place.
3. Communicate Clearly with Your Server
Once you arrive at the restaurant, let your server know right away that you have a gluten intolerance or are Celiac. While some people may only avoid gluten for preference, it helps to stress the importance of keeping your meal free from cross-contact.
Phrases to use when ordering:
✅ “I am gluten intolerant, or I have celiac disease. Can you confirm that my meal will be prepared separately?”
✅ “Can you double-check that my dish won’t have any gluten-containing ingredients like soy sauce, breadcrumbs, or flour in it?”
✅ “Does your kitchen use separate utensils, pans, or fryers for gluten-free meals?”
Pro Tip: If your server seems unsure, politely ask them to check with the chef or manager before placing your order.
4. Watch Out for Hidden Gluten
Even if a dish seems gluten-free, hidden sources of gluten can still sneak in. Don’t Assume. Some common culprits to be aware of:
⚠ Soy sauce – Often contains wheat unless labeled gluten-free wheat free tamari.
⚠ Dressings & sauces – Many are thickened with flour contain malt barley or hydropyzed wheat protiens.
⚠ Fried foods – Even gluten-free fries can be contaminated if cooked in a shared fryer.
⚠ Oats – Unless certified gluten-free, oats may be cross-contaminated.
⚠ Gravy & soups – Often thickened with wheat flour.
Always double-check with your server about these ingredients before ordering.
5. Stick to Naturally Gluten-Free Foods
To make dining out simpler, opt for whole, naturally gluten-free foods that don’t rely on substitutions. Some safe options include:
🍗 Grilled meats & seafood – As long as they’re cooked without marinades or sauces containing gluten.
🥗 Salads – With simple dressings like olive oil and lemon.
🥑 Fresh veggies & rice – A safe and filling side option.
🥚 Egg-based dishes – Omelets, scrambled eggs, or frittatas can be great choices if prepared carefully.
6. Bring a Gluten-Free Backup Plan
Sometimes, no matter how much preparation you do, a restaurant may not be able to accommodate your needs. That’s why it’s always a good idea to:
✔ Eat a small snack before heading out – So you’re not stuck hungry if options are limited.
✔ Carry gluten-free emergency snacks – Like a Superfood Bar, protein bar, nuts, or a small pack of gluten-free crackers in case you need something safe to eat.
✔ Be okay with having a simple meal – If nothing on the menu feels safe, it’s okay to eat simply. A salad with balsamic and olive oil, plane veggies and a protein of choice. Not making it a bigger deal, if you didn’t get the information you needed. Sit back and enjoy your friends or family.
7. Be Cautious When Traveling
Dining out while traveling can add an extra layer of difficulty, but these tips can help:
✈ Use gluten-free apps – Apps like Find Me Gluten Free or Spokin can help find safe restaurants in all the places you go around the globe and locally.
🏨 Stay somewhere with a kitchen – If possible, book a hotel or Airbnb or VRBO where you can cook some of your meals. It’s what Tim and I did on a recent trip to Dubrovnik. It was great!
📝 Learn key phrases in other languages – If traveling internationally, knowing how to say “gluten-free” or “no wheat” in the local language can be a lifesaver! “Sanza Glutina”
FAQs About Eating Out Gluten-Free
1. How do I know if a restaurant takes gluten-free seriously?
Look for signs that they have clear protocols for preventing cross-contamination, such as separate cooking surfaces, a dedicated fryer, or staff that are well-trained on gluten-free procedures. If they seem unsure about how to accommodate your needs, it’s best to choose a different restaurant.
2. What do I do if I accidentally eat gluten at a restaurant?
If you realize you’ve consumed gluten, stay hydrated, support your digestion with anti-inflammatory foods Tulsi tea, and rest as much as possible. My personal favorite is to take a homeopathic remedy called Nux Vomica 30C. It’s a miracle worker. If you have celiac disease, consult a doctor.
3. What are some of the safest cuisines for gluten-free dining?
Some cuisines are naturally more gluten-free friendly! Try:
✅ Mexican – Corn tortillas, rice, beans, and fresh meats (just watch out for flour tortillas and shared fryers).
✅ Mediterranean – Grilled meats, hummus, fresh veggies, and rice-based dishes.
✅ Thai & Vietnamese – Many dishes use rice noodles instead of wheat. Just confirm that their sauces that contain soy sauce or hoisin are gluten free.
Some of Pegs and Megs favorite dining spots in the South Bay and Los Angeles that are gluten free friendly:
Zislis Group restaurants BrewcoSocial, The Strand House, Rocken Fish, Zinc Lounge in the Shade Hotels
Simmzy’s Restaurant Group MB Post, Fishing with Dynamite, The Arthur J, Tin Roof and many more.
Goop Kitchen 100% all gluten free. Great Pizzas!
Gjusta Bakery in Venice
The Bake Shop Kirari West Breakfast and Lunch, Redondo Beach
Turquoise in Riviera Village, Redondo Beach
Bettolinos Kitchen: Wednesday Gluten Free Ravioli Night, Redondo Beach
Love and Salt, Manhattan Beach
Sausal, Mexican in El Segundo
If you ever have a question or need help, reach out to Pegs. Email her directly at Peggy@CurryGirlsKitchen.com or DM her in our Instagram for a quick response.
Eating out gluten-free doesn’t have to be stressful! With a little planning, research, and communication, you can enjoy a safe and delicious meal at almost any restaurant. The key is being proactive, asking the right questions, and knowing what to look out for.
Have you had a great (or not-so-great) gluten-free dining experience? Let us know your favorite tips in the comments! 💙
Here’s to eating out!
With love,
Momma Pegs