How Hard Is It To Eat Gluten-Free In Italy? How To Build A Meal Without Bread Or Pasta

Gluten seems unavoidable in Italy. After all, the country is known for its grain-based delights like pasta and pizza. However, the reality is that gluten-free dining isn't impossible, nor is it particularly hard. In fact, about 1% of the Italian population is either celiac or gluten intolerant, which means alternative dining options do exist. The trick for travellers is simply knowing which menu items to seek out to feel just as satiated and in love with Italian food as those without dietary restrictions.

First things first, we recommend taking advantage of all available resources when visiting Italy. The useful Associazione Italiana Celiachia (AIC) has a website and an app that provide lists of certified gluten-free eateries across each region, which can expand your dining options and provide peace of mind. Additionally, always speak with staff about your allergies and intolerances when dining elsewhere. To simplify communication, either present a translation card or remember phrases like "sono celiaco/a" (I'm celiac) or "sono intollerante al glutine" (I'm gluten intolerant).

For the best experience, it's also important to follow the same dietary rules that you would when dining back home. For example, choose foods like fruits, vegetables, dairy, eggs, and proteins that are naturally void of gluten. Of course, since dishes may be prepared or served with potential allergens, we've compiled a list of suitable options to look out for at various mealtimes in Italy that will help ensure you don't make any tummy-turning mistakes while dining in restaurants.

More often than not, Italians begin the day with some sort of sweet pastry, whether that be a Nutella-stuffed cornetto, fluffy brioche, or slice of crostata. While dining at a gluten-free pastry shop will allow you to kick off your morning in a similar way, often bars that don't cater specifically to celiacs may also offer pre-made, packaged treats that are gluten-free.

However, you might want to turn to other goodies, instead. Local fruits like prickly pears and figs from the south or apples and stone fruit from the north can be palate-pleasers. Additionally, dairy items such as yogurt and ricotta can be great gluten-free options, much like egg dishes such as a fluffy yet filling frittata. Otherwise, try a northern Italian speciality like polenta e latte. An alternative to milk and cereal, the hearty dish consists of cubed polenta served in cold milk, foods that are both naturally void of gluten.

As for beverages, an Italian breakfast wouldn't be complete without coffee. Anything from a small but mighty Italian staple espresso to a foamy cappuccino or an icy shakerato are all great for celiacs. Just be sure to avoid certain coffees like caffe al ginseng or caffe d'orzo as these will contain traces of gluten. Looking for a caffeine-free beverage? Try a fruit juice, preferably, a spremuta, which just means its freshly squeezed.

When lunchtime rolls around and you finally sit down at a restaurant, we suggest turning your attention to the menu items listed under antipasti. Also known as starters, antipasti tend to include a bunch of gluten-free options. For example, tagliere (meaning a cutting board) laden with cheeses and meats — namely, bresaola, speck, or prosciutto crudo — are void of gluten, much like savory starters such as vitello tonnato or carpaccio. Even a seafood crudo or bacala mantecato (a whipped cod dish) are tasty selections for celiacs. Alternatively, plant-based offerings like pickled giadiniera or braised artichoke hearts as well as a caprese or fennel and orange salad will deliver on flavor.

For something heartier, peruse the list of primi. Primi (first course dishes) tend to encompass a vast variety of pasta dishes. The good news, however, is that many restaurants offer gluten-free pasta that can be accompanied with simple gluten-free sauces like pesto, aglio e olio, ragu, or fresh tomato sauce. Menus might even boast naturally gluten-free firsts such as risotto or polenta. That said, always confirm that these dishes are made without ingredients containing gluten.

Interested in a grab and go lunch? Seek out panini or pizza from an AIC-approved establishment. Better yet, ditch doughy delights for delicacies like farinata, a chickpea-based flatbread. You can even go a step further and top the slices with marinated vegetables or straciatella cheese from a local food market.

When in Italy, do as the Italians and have an aperitivo. An early evening ritual that consists of sips and snacks, aperitivo can help tide you over until dinner. Typically, cocktails like a spritz — Aperol or otherwise — are a classic. Luckily, these drinks happen to be gluten-free. Conversely, a glass of wine (red, white, rosato, or sparkling) can act as a safe choice to sip with snacks, as well. Gluten-free beers exist, too. Just be sure to read labels closely and confirm that beverages are indeed totally void of gluten.

In terms of what you can expect for snacks, they'll vary based on the establishment. Most bars and enoteche tend to offer a range of naturally gluten-free goodies like olives, potato chips, or nuts. Cold cuts and cheese are also common, along with a host of non-suitable foods like tramezzini or breadsticks. In which case, you might want to opt for an AIC-approved bar to guarantee a more inclusive dining experience. But, you could also partake in your own aperitivo.

For a personalized snacking experience, head to a grocery store for gluten-free bites such as crackers and gluten-free taralli. Along with keeping an eye out for brands like Schär that offer alternative grain-based munchies, we suggest supplementing with fresh produce, cheeses, cold cuts labelled "senza glutine" (without gluten), and even spreads like hummus.

Similar to our lunch suggestions, the same advice can be followed when it's time for dinner. In contrast, you could also ditch the gluten-free pizza and primi and instead rely on carne and contorni, which are seconds (meats) and side dishes. As a matter of fact, crafting a meal fit for celiacs may be easier this way since proteins and produce tend to be gluten-free.

Whether you select a hefty steak such as a bistecca alla Fiorentina, arrosticini skewers, sausage links, chicken legs, or something lighter such as a filet of branzino, octopus tentacles, or an order of mussels is entirely up to you. The important thing to consider is how the protein is prepared. For instance, methods like grilling, roasting, and poaching usually indicate that a dish won't have gluten. That said, we still recommend confirming that meats are neither dredged or breaded in flour or breadcrumbs, which is frequently the case for fried goodies like veal cutlets or calamari. However, even options like osso bucco or meatballs that have been braised in sauce could contain gluten, which means it's best to never make assumptions.

As for contorni, sides can include any number of vegetables from roasted potatoes to marinated zucchini, leafy lettuces to sauteed mushrooms, stewed peppers to wilted spinach and beyond. Usually, side dishes will be seasonal and reflect local flavors — keep your eyes peeled for Italian specialties like puntarelle in Lazio, caponata in Sicily, or cannellini beans in Tuscany.

Craving something sweet? Iconic Italian desserts like tiramisu or cannoli might not be on the menu for celiacs — that is, unless you're at an AIC-approved establishment. There are, however, many gluten-free treats that you can still indulge in. Specialties like a chocolatey torta caprese — a flourless cake, custardy zabaione, creamy panna cotta, or amaretti cookies — which are made from ground almonds, are all naturally void of gluten. Likewise, nougat-based torrone or a spiced fruit and nut panpeppato — a type of panforte, can be tasty options, so long as you check labels for potential cross-contamination. Depending on how they're made, chocolates and pralines can also satisfy a sweet tooth. But, there's more.

A trip to Italy wouldn't be the same without gelato. Fortunately, Italian ice cream isn't totally off limits. The fact of the matter is that many AIC-affiliated spots exist and many gelaterie even offer a handful of flavors (along with sorbetto and granita) for those with allergies and intolerances. Rather than limit yourself to enjoying the sweet treat in a cup, certain gelato shops also offer wrapped, gluten-free cones.

At the end of the day, it's fair to say that dining in Italy as a celiac isn't an impossible feat. There's not only plenty to eat, but the vast and varied gluten-free dishes available are guaranteed to delight. Even in the absence of bread, pasta, and pizza, eating well in Italy can be a success so long as you follow our list of tips and tricks.