Navigating Being Gluten Free in Rome
Exploring Rome’s rich history and culture can work up quite an appetite, especially for those seeking gluten-free options. Although entering into the land of pasta and pizza can be quite daunting as a celiac or someone intolerant to gluten, fear not! Italy is a place where food- good food- is valued above all, and is completely embedded into the culture. Italians are the first to care about if you have enough to eat and are happy to meet your restrictions to make sure you are satisfied! To help you navigate the city’s culinary landscape, here’s a curated list of gluten-free establishments tried and tested by our own celiac on board here at Roman Vacations, so you can enjoy the most out of your trip!
Breakfast
Via Trionfale, 15, 00195 Roma RM
Located near the Vatican, Celiachiamo Lab is a dedicated gluten-free bakery and grocery store offering a wide range of fresh products, including pastries, bread, and pizza. They have some of the most amazing ‘Cornetto’ I have ever tried and is not to be missed! I love taking some pastries to go and then finding a local coffee shop to pair a delicious cappuccino for a great way to start the day.
Via di Ponte Sisto, 64, 00153 Roma RM
Situated near the historic Ponte Sisto bridge, this bakery ensures that those with gluten sensitivities can enjoy Italian baked delights. From fluffy cornetti to savory focaccia, their extensive menu caters to all palates. New Food is the best place to go if you want to try the ‘Maritozzo’- a delicious treat famous to Rome.
Lunch
Via Urbana, 54, 00184 Roma RM
Known for its gluten-free bread options, Zia Rosetta offers a variety of sandwiches and light meals that can all be made on delicious ‘Rosetta’ gluten free bread, making it a great choice for a quick and satisfying lunch.
Via di Torre Argentina, 3, 00186 Roma RM
Located near the Pantheon, Pandali is a gluten-free bistro, bakery, and pastry shop offering a variety of baked goods and light meals. It’s a perfect spot for a midday break during your explorations. We love this for lunch for its healthy ‘alla carte’ selection that gives you vibes of being at a school cafeteria for grown ups and refueling you for the day without slowing you down too much.
Aperitivo
Borgo Pio, 28, 00193 Roma RM
Situated near the Vatican, Mama Eat Street Food offers a variety of gluten-free street food options, including many fried delicacies that are typical of Roman Food. It’s a perfect spot to enjoy a casual aperitivo after a day of sightseeing. They also have a great restaurant called Mama Eat in Trastevere!
Piazza di San Callisto, 9, 00153 Roma RM
Located in Trastevere, Polpetta offers a variety of meatball dishes, with gluten-free options available. It’s a cozy spot to enjoy a traditional Italian aperitivo.
Dinner
Via della Minerva, 18/19, 00186 Roma RM
A popular gluten-free restaurant near the Pantheon, Pantha Rei is known for its delicious dishes and accommodating staff. It’s a great place to try incredibly high rated Roman food that you couldn’t even recognize as being gluten free. Just be sure to book in advance! They fill up really fast!
Via Antonio Rosmini, 5/11, 00184 Roma RM
Offering gluten-free options, including pizza and pasta dishes, La Gallina Bianca provides a delightful dining experience in the heart of Rome and are really careful about cross contamination! Everything comes out labeled gluten free to make you feel safe and cared for!
Gelato
Via dell'Angeletto, 15, 00184 Roma RM
Situated in the Monti district, Gelateria dell’Angeletto is renowned for its creamy, gluten-free gelato options. They have more than just the average gluten free cone and even have a gluten free ‘biscotto’ to place on top! One of our favorites.
Via Laurina, 10, 00187 Roma RM
A renowned gelateria offering a wide range of gluten-free flavors made from natural ingredients. This location is conveniently situated near the Spanish Steps though there are various locations throughout the city! You can trust all the ingredients here and also have many vegan options as well.
Bonus:
GROM is another gluten free ice cream chain all around Italy that you can trust for being 100%
gluten free!
1. Leverage the Associazione Italiana Celiachia (AIC):
The Italian Celiac Association (AIC) educates restaurants in Italy on how to safely serve celiacs a gluten-free meal, from sourcing ingredients to separating equipment and surfaces in the kitchen. Wherever you see this label you are in a safe place!
2. Communicate Your Dietary Needs:
While many Romans are familiar with gluten-free requirements, it’s essential to clearly communicate your needs. In most gelaterias if you tell them you are gluten-free they will change the spoon they use to scoop with and/or reach toward the back.
Also consider learning key Italian phrases: “Senza Glutine”= Gluten free, and “Sono Celiaca (f), sono Celiaco(m)” = I am celiac
3. Be Cautious with Cross-Contamination:
Even in establishments offering gluten-free options, cross-contamination can occur. Opt for places with dedicated gluten-free kitchens or those accredited by the AIC to minimize risks.
4. Explore Naturally Gluten-Free Italian Dishes:
Italian cuisine offers a variety of naturally gluten-free dishes, such as risottos, polenta, and secondi (meat or fish dishes). Meringue or gelato are usually naturally gluten free desserts as well. These can be safe and delicious options.
5. Foods to Watch Out For:
Orzo coffee is a caffeine free beverage made from roasted barley and contains gluten! Go for a regular espresso or decaffeinated espresso instead. Gnocchi though primarily made from potatoes often includes wheat flour. Processed meats can occasionally contain wheat flour as a filler. Oats and oat milk are typically not safe in Italy due to cross contamination with wheat.
Navigating dietary restrictions while traveling can be challenging, but Rome’s growing gluten-free scene ensures that you don’t have to compromise on flavor or authenticity. These local establishments not only cater to gluten-free diets but also provide a genuine taste of Italian cuisine. We promise you will eat well in Rome and all of your Italian food dreams can come true!
Buon appetito!
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