When it comes to traveling as a gluten-free person, Spain is a dream destination — second only to Italy in my book. During my two-week trip, I was amazed by how seamless and stress-free eating gluten-free was. Restaurants, bakeries, cafes, and grocery stores were full of safe options, and more importantly, there was a more general understanding of celiac disease. Unlike many places in the U.S., where explaining cross-contamination feels like a daily chore, every Spanish restaurant staff we talked to was informed. When I checked about cross contamination with one waiter, he looked at me confused and said, “Of course, it wouldn’t be gluten-free if it was prepared together.” In that moment, I felt the biggest sigh of relief since my diagnosis. During my visit I felt like I could turn off my brain and just feel normal. If I could move anywhere to make life easier with celiac disease, it would be Spain. I miss it every day and can’t wait to return.
Overall Understanding of Gluten Free In Spain
In Spain, the general understanding of gluten-free dining is exceptional, whether you’re in major or smaller cities. In larger hubs like Madrid and Barcelona, you’ll find plenty of dedicated gluten-free restaurants, bakeries, and cafes where you won’t need to explain your needs at all. It’s a relief to simply enjoy your meal without worry. In smaller cities such as Sevilla, Málaga, and Valencia, while there are fewer fully dedicated options, you’ll still find gluten-friendly locations with high ratings and positive reviews from gluten free visitors. At non-dedicated spots, clear communication with staff is necessary, but even with a language barrier, it’s manageable. Most staff understand gluten as a serious allergy and are attentive to avoiding cross-contamination, making Spain a truly welcoming destination for gluten-free dining.
Key Spanish Phrases for Gluten Free
In Spain, especially in big cities and tourist areas, you’ll often find that communicating your gluten-free needs in English is enough. However, knowing a few key Spanish phrases can help ensure you’re understood and give you confidence when ordering. The most important phrase is “Soy celíaco” (I’m celiac), which clearly communicates your condition. To ask if something is gluten-free, say “¿Esto es sin gluten?” (Is this gluten-free?). The phrase “sin gluten” (gluten-free) itself is universally understood and useful when scanning menus or grocery items. Even a basic effort in Spanish can go a long way in making sure staff take your needs seriously and accommodate you with care.
You can also download translation cards for added reassurance if you prefer. Translation cards are a great tool for ensuring smooth communication in Spain when dining out. I recommend downloading free gluten-free translation cards from Celiac Travel in both Spanish and Catalan (especially useful in Barcelona). These cards clearly explain your gluten-free needs and can be shown to wait staff to make sure everyone is on the same page. You can download digital versions or print physical copies to keep on hand. While dedicated gluten-free restaurants or places vetted by other gluten-free travelers make things easier (and Spain has plenty of those!), these cards are an excellent backup to have for peace of mind, particularly in non-dedicated locations or if you encounter a language barrier.
Safe Gluten Free Chains in Spain
Here are some reliable gluten-free chain options in Spain, each offering safe choices for celiacs:
Senza Glutine Di Grosso Napoletano
The best pizza place I’ve ever tried, serving both gluten-free and regular pizzas with separate kitchens to avoid cross-contamination.
- Locations: Madrid, Barcelona, Sevilla
Chök
A top-notch gluten-free bakery with delicious cinnamon rolls, chocolate croissants, coffee, and pastries. Even my gluten-eating husband couldn’t tell the difference!- Locations: Madrid, Barcelona, Sevilla, Valencia
Five Guys
An American chain, but a dependable option when you’re in a pinch. After a rough travel day in Barcelona, this was the most delicious Five Guys meal we’ve ever had.- Locations: Available in most major cities
Burger King
Widely available, with gluten-free buns and fries. You can often order via kiosks, making it an easy and accessible choice when you need something quick.- Locations: Nationwide
Naked & Sated
A gluten-free-friendly chain that’s easy to find but pricey and underwhelming in flavor. Despite multiple visits and trying different dishes, it didn’t impress us and was one of the most expensive places we tried.- Locations: Madrid, Málaga, Valencia
These chains are great options to keep in mind as you explore Spain!
Find Me Gluten Free App
One of the best tools for finding safe gluten-free dining options in Spain is the Find Me Gluten Free app. (not sponsored)
This app has been a lifesaver for me, and if you have celiac disease, the upgraded subscription is 100% worth it. The premium version lets you filter by “Dedicated Gluten Free” and “Most Celiac Friendly,” which helps weed out places that appear on the map but come with warnings like “Don’t eat here.” This feature saves so much time and makes the search process far less stressful. Another handy feature is the ability to filter by the number of reviews — I personally stick to places with at least 5 ratings to ensure multiple gluten-free diners have had positive experiences. With this app, I feel more confident and prepared, knowing I can easily find safe and highly rated options wherever I go.
Gluten-Free Versions of Spanish Favorites
One of the best parts of visiting Spain is indulging in its incredible cuisine, and fortunately, there are plenty of gluten-free options for classic dishes like tapas, and churros. Here are some of the top spots to safely enjoy these Spanish favorites. Not all of these places are 100% dedicated but all of them are well reviewed by gluten free people:
Paella: Traditional paella is naturally gluten free, however it’s best to double check. Touristy areas tend to have worse paella that may contain wheat.
- Madrid: Restaurante Casa San Juan Comida Española
- Barcelona: Restaurante en Ville, Taller de Tapas, Tuscania Food & Wine, Jamon Y Vino, El Rey De La Gamba
- Sevilla: Rio Grande
- Málaga: Helena Restaurante Tapas y Comida Española, Los Marangos Molina Lario, Los Mellizos Soho
- Valencia: Lalola Restaurante, El Coso
Tapas: One of the best parts of Spain! Being able to share tapas with the table is a key experience, and getting all gluten free so you can try everything is wonderful.
- Madrid: Restaurante Casa San Juan Comida Española, Lalina Bravas y Tapas La Latina, Taberna La Concha
- Barcelona: Restaurante en Ville, Cal Marius 449, Taller de Tapas, Airyab Fusion Tapas Bar
- Sevilla: La Bartola, Restaurante y Tapas Postigo 10, Bodeguita Antonio Romero Origen, El Librero Tapas y Quesos, El Pasaje Tapas
- Málaga: La Plancha Taberna, Helena Restaurante Tapas y Comida Española, Oliva Tapas
- Valencia: Lalola Restaurante, Clann Bar Tapas, Casa Montana
Churros: Traditionally dipped in a warm cup of chocolate
- Madrid: Chocolatería 1902
- Barcelona: Jansana Gluten Free Bakery, Xurreria Can Vernet Amb I Sense Gluten
- Sevilla: Queen’s Coffee
- Málaga: El Pasteiero Real
- Valencia: La Papita de Leche, Mi Lugar Celíaco (Saturday only)
These spots offer a range of experiences, from dedicated gluten-free kitchens to vetted gluten-friendly options, so you can enjoy the tastes of Spain with confidence!
Gluten Free Groceries in Spain
Shopping for gluten-free groceries in Spain is relatively easy, thanks to clear labeling and a variety of stores that cater to gluten-free needs. Most every grocery store carries gluten-free staples and have well-labeled products that make it simple to identify allergens. Keep an eye out for labels that say “sin gluten”, and check the packaging for the crossed-out wheat symbol, which signifies gluten-free certification. In some areas, you may also come across specialty gluten-free grocery stores, which are fun to browse for unique snacks and treats.
Solid groceries stores that are located most everywhere and have decent selections are Dia Market and Mercandona.
The BEST place I found for gluten free groceries was El Corte Ingles, it’s a large department store and the groceries are often in the basement. They had the largest selection of gluten free products I’ve ever seen! They had so many Schar products I’ve never seen in the US. And my favorite part, they have gluten free sushi! All the sushi expect some fried pieces were gluten free and it was so nice to just pick up a quick snack.
To make things even smoother, set up the Glovo food delivery app before your trip. This allows you to order groceries or meals in a pinch, but note that you’ll need an active phone number to complete the setup, so it’s best to do this ahead of time. I was able to order gluten free croissants, muffins, and other snacks on the app during busy travel times and it was a total lifesaver.
Spain is truly a gluten-free haven, offering a wealth of safe dining and grocery shopping options for those with celiac disease or gluten sensitivities. Whether you’re exploring dedicated gluten-free restaurants in major cities like Madrid and Barcelona or navigating local eateries with helpful, trained staff, you can feel confident that your dietary needs will be taken seriously. From delicious paella and tapas to churros and gluten-free groceries, Spain makes it easy to enjoy its rich culinary culture without the worry. With the help of apps like Find Me Gluten Free and handy translation cards, you can travel with ease and enjoy a stress-free experience. If you’re a gluten-free traveler, Spain should definitely be on your list—it’s a place where you can truly feel at home and indulge in all the amazing flavors this beautiful country has to offer.