So you just found out that you have to follow a gluten free diet, and you’re like… but can I still eat out?! That was me five years ago. I had just moved to NYC, and there were so many restaurants I wanted to try! Trust me, I know firsthand how overwhelming it can be when you first go gluten free. You just want to fit in and not feel like the odd one out when you’re eating with friends or colleagues. You don’t want people to judge you for saying you have to be gluten free or people assuming that you’re just a picky eater. I’m here to share how to eat out on a gluten free diet as safely as possible.
NYC and LA:
I feel very lucky to have lived in NYC and Los Angeles, two of the most gluten free friendly cities. When I lived in NYC for over five years, I ate out at least once a day. For lunch, I would pick up a salad to eat at my office. For dinner, I would typically go out to a restaurant or to food event. Eating out is part of the culture in NYC, and I definitely didn’t want to miss out on that. It also can be more expensive to buy groceries in Manhattan so I get it 🙂
Flash forward to October 2016 when Brendan and I moved from NYC to LA. We drove across the country which took us about five days (thanks B for driving the whole time – I don’t drive stick!). It was definitely challenging to find gluten free food in some states, especially healthy options. In the Midwest, the only restaurants we found were fast food chains. I know that McDonald’s and other fast food places have lots of fried items, and I don’t expect those items to be gluten free but I did expect them to at least have a gluten free friendly salad – they didn’t.
The only chain that had gluten free options aka salads was Subway. I asked them to change their gloves, and they made me some sort of salad with shredded iceberg lettuce, vegetable toppings, and mustard. Thankfully, I brought lots of snacks to go with my salad, and I bought chocolate at gas stations. So if you don’t live in a gluten free friendly area, I feel ya!
Whether you have a gluten sensitivity, allergy, or celiac disease, you have to be incredibly careful when dining out. Thankfully, there are some eateries that represent themselves as 100% gluten free and thus should be safe for those with celiac disease. Here is a list of the 100% gluten free restaurants in NYC and California. There are other eateries that take precautions to keep their kitchen as gluten free friendly as possible. You can customize your own restaurant searches for nearly 1,500 restaurants here. If you have celiac disease and only feel comfortable eating out at a 100% gluten free restaurant, that’s understandable and completely up to you. Below are my tips on how to be gluten free and dine out as safely as possible.
Dining Out Tips:
- Call the eatery beforehand to see if they are gluten free friendly. Ask if they offer gluten free options such as gluten free bread, pasta, pizza, and dessert. I’ve found that many restaurants offer gluten free options but don’t always list them on their menu. This is one of the reasons I detail the gluten free options on my website and include any nuances. Each restaurant profile on my website says if the eatery offers a gluten free menu, bread, pizza, and/or pasta so you know before dining. You would think that all restaurants would want to market that they are gluten free friendly if they are. But I’ve seen places stay away from sharing their gluten free options unless if directly asked by a gluten free customer. I know of one restaurant in NYC that is 100% gluten free but doesn’t market that anymore because their gluten-eating patrons didn’t like it. And there’s another restaurant in NYC which was 100% gluten free a couple years ago and then changed its menu to have 50% gluten items and 50% gluten free items since they thought the gluten free appeal hurt their business.
- When you get to the restaurant, tell your server that you are gluten free. Do not be embarrassed to say that you are gluten free. It’s much worse if you order something that you think is gluten free and it isn’t. You then face the risk of getting sick!
- Ask your server if they have a gluten free menu. If they do have a gluten free menu, then it’s pretty easy to figure out what you can eat. However, you should still examine the GF menu carefully to make sure the options are indeed gluten free. For example, I only eat fries that are prepared in a dedicated gluten free fryer. Some restaurants may assume fries are gluten free if they don’t add flour to the fries. However, a fryer that fries other gluten-containing items is not safe for those with celiac disease. It’s like dousing your fries in gluten. If you see the word “crispy” on a menu, ask how the kitchen prepares that dish. “Crispy” usually means fried. I frequently see crispy Brussels sprouts and crispy cauliflower dishes on menus. Unfortunately, they usually are not gluten free since they are fried in the same fryer as other gluten-containing items.
- Even if a restaurant doesn’t have a gluten free menu, most chefs and waiters know which items are GF or if they can make modifications and substitutions. Ask your server to go through the menu with you item by item. Then you know which items are gluten free or which items can be modified to be made gluten free. You can never assume that something is gluten free because menus typically don’t include all of the ingredients for each dish and unfortunately sometimes add flour as a thickening agent. For example, crème brulee, panna cotta, and chocolate mousse are naturally gluten free desserts but some restaurants add flour to them so it is important to ask before ordering.
- If a restaurant doesn’t have gluten free bread/buns, ask for a burger without the bun or served on top of greens or as a lettuce wrap. Note that most veggie burgers contain gluten so make sure the patty you’re getting is indeed gluten free. Beef and turkey patties are typically gluten free, but again always ask!
- If a restaurant doesn’t seem to know whether their entrees are gluten free due to the sauces, then request fish and meat to be simply cooked aka with just olive oil, salt, and pepper. Gluten can hide in the sauces so be careful!
- Asian food can be tough if you’re gluten free, mostly because of the sauces. Some restaurants offer Tamari gluten free soy sauce upon request so be sure to ask your server. If you know the restaurant doesn’t have GF soy sauce, then bring your own! It may seem silly but sushi does taste much better with soy sauce than without 🙂 Also, you should question menu items with the following words: soy, tempura, crab {most places use imitation crab which typically isn’t gluten free}, eel sauce, teriyaki, creamy, marinated, dressing, crispy, spicy, and wasabi. Vegetable rolls or simple fish rolls like tuna, salmon, and yellowtail are usually the safest options.
- If there aren’t too many gluten free options at a restaurant, salads and egg dishes are typically safe items. For salads, request balsamic vinegar & olive oil for your dressing and make sure there aren’t any croutons or breadcrumbs in the salad. Make sure that your omelette or egg dish doesn’t come with bread because most diners will add that on automatically.
Bottom line:
Don’t be afraid to say that you are gluten free and to ask questions. No meal is worth getting sick over. And you should be able to enjoy eating out even with an allergy or sensitivity. Happy Eating!
