Gluten-Free Travel Tips

Shortly after my celiac diagnosis, we took a 10-day trip to Europe. I planned to shop for groceries at each destination but wanted to bring a variety of snacks and meals as backup.

I had done quite a bit of research in advance using Find Me Gluten Free and Gluten Dude to check out airport options and restaurants for each destination. Celiac-safe options were limited.

Here are my top tips, whether traveling by land or air:

Research dining and grocery options at the airports and for each destination using Find Me Gluten Free and Gluten Dude.
Bring an empty Thermos along with GF Kraft & Cheese, Idahoan Potatoes, and GF Instant Oatmeal (Starbucks will give you hot water when asked).
Pack a sandwich and use frozen food as an ice pack (grapes, muffins, cheese sticks) in your carry on.
If checking a bag at the airport, using a PackIt freezable snack box to bring cartons of frozen yogurt, cheese, and fruit to your destination (these gel-lined bags come in different sizes and are not allowed as a carry on unless frozen solid).
Freeze dried camping food works very well as a backup meal. Mountain House Adventure Meals has several gluten-free options including beef stew, chicken fajita bowl, and scrambled eggs.
Snacks that don’t require refrigeration (NoGu Protein Bars, Kar’s Nuts, Nick’s Sticks, and Crazy Go Nuts) are perfect for long travel days.
Apples, celery, and individually portioned peanut butter packets can be packed in your carry on (peanut butter is considered a liquid by the TSA and would therefore be limited to 3.4 ounces or less).