Gluten-Free Guide to Lisbon: Where and What to Eat as a Celiac

The bustling capital of Lisbon is a city full of character and things to do. The city, really the whole country, is full of fresh fruits, vegetables, and fish. There is also a fine selection of outstanding wine if you’re interested! This gluten-free guide to Lisbon will go through everything! It includes things to know before your visit and some of my favorite meals in Lisbon.

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Before you Travel

Unfortunately, as a Celiac, you must do your homework before every trip you take. So, in addition to figuring out your itinerary, you’ll have to consider where you’re going to eat. Portugal is an upcoming travel destination, meaning the Celiac reviews have yet to infiltrate everything. You’ll have to do more research than you might for other destinations.

The Portuguese Celiac Association can give you certified gluten-free restaurants. Please read up on the lists and resources they offer before you travel.

I spent time reviewing the restaurant reviews on Find Me Gluten Free. The site isn’t perfect, but it’s a helpful place to start. I also found some good results on Tripadvisor and Yelp.

You’ll find a red gluten-free label on some items at the grocery. More importantly, manufacturers are required to bold any allergen in the product. So, wheat, barley, rye, and oats will all be bold on food labels. It makes it so much easier to check a label at the store!

As with anywhere, do your research and have a plan.

Just remember, my celiac isn’t your celiac or gluten-free journey (or anyone else’s). Some of the things I’m comfortable with, you may not be, and you may have a different experience with the restaurants than I did. I hope you do because I had a great experience! But, you do you, no judgment and no pressure. I hope to shed some insight to make your planning easier.

My Number One Gluten-Free Travel Trick

Bring snacks. There are several restaurant options in Lisbon, but you may not be close to one when exploring. The trick to making your travels go well is to keep yourself from being hungry! You can pack snacks from home to get you started and then re-stock at the grocery when you get low. I have been able to avoid eating at places that don’t inspire confidence because I’m able to snack my way to the better option.

Where to Stay

I had great luck at The Emerald House in Lisbon. They easily accommodated my diet at breakfast and at dinner. They were so personable and fun. We never eat at hotel restaurants, but we returned a few times because they took care of me and were so fun!

You can also consider staying in a location with kitchen access. This is always my go-to if I have the slightest doubt or concern. I’d recommend a kitchen if you aren’t staying at the Emerald House. Lisbon is relatively gluten-free, but a backup is always a great option!

You can find apartment options throughout the city, so consider your itinerary in Lisbon as you make your pick.

• Bairro Alto has some slightly more upscale apartment-style lodging and is home to nightlife.

• Alfama is the oldest part of the city. Stays in this part of town may require more walking on hills than in other parts of the city. The apartment lodging boasts exceptional views of the city!

• Baixa is the most central part of the city. If it’s your first trip to the city, a central location (and a connected one) could be ideal. I love this apartment option.

Portuguese Food in General

The Portuguese diet is relatively gluten-free friendly. Cross-contamination is always a risk unless you’re eating somewhere dedicated. Still, the Portuguese were very willing to do what they could to understand and accommodate me.

That said… I didn’t really enjoy traditional Portuguese cuisine, so we didn’t seek it out much.

No matter what, you should be aware of a few things.

Shared Fryers are Still A Thing

I avoid fried foods as a rule. Unless I can be very confident that it is a dedicated fryer, I don’t even bother. It just isn’t worth it. It’s hard to question if a fryer is shared and complex to explain why it would be a big deal. Many dishes are served with fries, so be aware of that and avoid them.

Bread

Bread is often served at the table. Meals may also include bread on the side or be served on top of the bread. Make sure you clearly communicate that you don’t want the bread.

Grilled Fish and Veggies

Traditional Portuguese food consists of a great deal of fresh fish and fresh veggies. At most restaurants, you can find an option for grilled fish and steamed veggies. It isn’t my ideal meal, but there were a few day trips where it was the only option.

Even in the small cities, I could mention that I couldn’t eat gluten and most of the staff knew what I was talking about and took care of me.

Restaurant Cards

I’ve struggled with restaurant cards for years. I’ve even tried some that made life harder. I won’t share those with you.

In Portugal, English is widely spoken and knowledge about Celiac seemed common as well. I use Google Translate when I need to. Luckily in Portugal, that really wasn’t necessary.

Even in small towns, I didn’t have any trouble. I am fluent in Spanish so I had quite the upper hand going in, but almost everyone we encountered spoke English very well.

If a restaurant card makes you feel better, Equal Eats is the only brand I’d recommend right now.

A warning for Gluten-Free in Lisbon (and Portugal)

The following statement was less accurate in Lisbon than in the rest of Portugal. However, I found that it was common for there to be gluten-free options and knowledge of Celiac even though nothing was marked on the menu. Restaurants in Lisbon do a better job of marking gluten-free on their menus.

It was stressful to have to ask questions and confirm with the staff about my diet and allergies. They were confident and easy to work with and took care of me. But, steel yourself for some slightly more anxiety-inducing situations OR get a kitchen and keep snacks with you.

Contact restaurants before you travel to be sure of their ability to accommodate you.

Where to Eat Gluten-Free in Lisbon

I didn’t love traditional Portuguese food.

Also, I can’t eat tomatoes, so that limited some of my options. My husband can’t eat dairy, and a friend we were traveling with is vegetarian. We were quite the crew to accommodate!

First, Dois Tres Tres will show up on many lists. As of Sept. 2022, it is permanently closed. It was sad to miss it!

The Food For Real

R. dos Lusíadas 51 A Praça Carlos Fabião 4B 1600
1300-366 Lisboa, Portugal 1600-316 Lisboa, Portugal
Near LX Factory Near the University

Even though The Food for Real is the best of gluten-free Lisbon, I found it hard to get to. Neither location is in the heart of the tourist attractions. Which is actually a plus for me. The location in Alcantara is easiest to visit when you’re seeing the sites in Belem. Otherwise, transit around Lisbon is cheap and easy, so going out of your way is worth it.

The Food for Real is dedicated gluten-free. The menu rotates with the season, and there are cakes and pastries you should try if you can make it here!

Zarzuela

R. Bernardino Costa 21 23
1200-052 Lisboa, Portugal
Closed on Monday and Tuesday

Zarzuela is near the Praça do Comercio. They have a well-labeled and pretty extensive set of allergy-friendly offerings. The place isn’t dedicated gluten-free, but I felt very safe ordering from here.

The highlight of Zarzuela is the pastel de nata. They have vegan and non-vegan options. They were delicious, and it was nice to try the traditional pastry! I usually have to miss out on the regional pastries and treats. It was fun to be included for once!

Grom

R. Garrett 42
1200-204 Lisboa, Portugal

Grom is a dedicated gluten-free gelato shop that can be found in much of Europe. The cones are even gluten-free! They also have several options for vegan (therefore dairy-free) ice cream.

This location is in the shopping district of Chiado. There is no seating in the restaurant but it was a great treat after a warm day walking around Lisbon.

Sanskar Nepal

R. Chagas 25 27
1200-106 Lisboa, Portugal

Full disclosure, I love Indian food, and one of my travel buddies loves it even more than me. I’ve found that I usually find safe gluten-free options with Indian food. I have to be careful with the tomatoes.

The staff here were knowledgeable and accommodating with all of the food allergies I threw at them.

We actually settled on this restaurant for dinner after checking the online reviews. It was trendy on Yelp. Turns out, for a good reason; The food is incredible! The vegan mango lassi was a highlight, but the whole meal was one of the best of the trip.

Local- Your Healthy Kitchen

Av. 24 de Julho n54 B
1200-868 Lisboa, Portugal

This restaurant was near our hotel and was a quick favorite of mine. The menu is well-marked, with several gluten-free-friendly options. I enjoyed the create-your-own-bowl options. Their desserts are delicious. This was our restaurant of choice for dinner on multiple nights. On other nights, we swung by to grab dessert on our way back for the night.

Cafe do Rio- Hamburgueria Gourmet

Rua da Alfândega 114
1100-016 Lisboa, Portugal

This is one of the most unique restaurants I’ve ever eaten at. They are a gourmet hamburger joint (with vegan options), and none of their hamburgers come on a bun. I didn’t know what to expect, and I don’t usually love a burger with no bun. But it was shockingly good. There is a dedicated fryer for the french fries too!

Coyo Taco

R. Dom Pedro V nº 65
1250-093 Lisboa, Portugal

This restaurant is a chain but not one located anywhere near where I live.

It is near the Time Out Market and gets very busy. The menu is clearly marked, and the staff is super knowledgeable. There is always a risk of cross-contamination, but I had confidence after talking with them about it. I also got a mojito with mezcal, so that was a plus!

The Emerald House Hotel

R. das Janelas Verdes 130
1200-690 Lisboa, Portugal

I rarely eat at hotel restaurants. Actually, outside of breakfast, this may have been a first.

They were able to accommodate my diet for breakfast and dinner. Gluten-free bread included! On top of the delicious meals, they were also so helpful and fun.

Honestly, part of why we went back was how fun the staff was!

Other options

McDonald’s

You may have luck with McDonald’s in Portugal. They have a gluten-free bun, and the fries are gluten-free. I never had to settle for McDonald’s. It wasn’t my favorite pre-Celiac so I haven’t really missed it. But it was nice to know it existed as a backup option!

Time Out Market

Time Out Market has so many options to pick from. There were certainly a few options that looked like they could accommodate Celiacs. Many options had no chance. Luckily, each little restaurant has its own kitchen space. So, check them out and ask questions.

Groceries

The groceries are easy to navigate and find options. Pingo Doce has a “sem gluten” (gluten-free) line. There are many Pingo Doces around the city, so finding one will be easy.

There is a Vegan Bio grocery store next to Sanskar Nepal called Sapato Verde/Green Beans. I found some cookies and bars to keep as snacks when my supply got low toward the end of the trip.

To be honest, my favorite gluten-free food in Portugal was in Porto (seriously, so good). That said, I definitely didn’t go hungry in Lisbon and didn’t feel like food was a real hindrance on my trip!

Gluten-Free Lisbon

I had a wonderful time in Lisbon and didn’t struggle for food. Curious how to spend your time? Check out this 3-day itinerary to get you started filling the time in between gluten-free food!