Travel & Dining 5 min read

Road Trip Essentials for Celiacs

What to pack, where to stop, and how to road trip without starving or getting sick.

By Taylor Clark |

Road trips offer something flights don’t: a car full of your own food. You control the cooler. You choose the stops. You can pack enough to survive anything.

Here’s how to road trip well with celiac disease.

The Road Trip Advantage

Unlike flying, where you’re limited to what fits in a carry-on and what’s available at airports:

  • You can bring a cooler
  • You can pack as much food as you want
  • You can carry kitchen equipment
  • You can stop wherever works for you
  • You control the environment

Road trips are actually one of the easier ways to travel GF.

What to Pack

The Cooler

A good cooler is essential. Stock it with:

Proteins:

  • Cheese sticks or sliced cheese
  • Hard-boiled eggs
  • Deli meat (check labels)
  • Yogurt
  • Hummus

Produce:

  • Cut vegetables
  • Fruit (grapes, apples, berries)
  • Salads (pre-made or ingredients to assemble)

Drinks:

  • Water
  • Whatever else you drink

The Dry Bag

Non-refrigerated items:

Snacks:

  • GF crackers
  • Nuts and seeds
  • Dried fruit
  • GF granola bars
  • Popcorn
  • Dark chocolate

Meals:

  • GF bread for sandwiches
  • Nut butter packets
  • GF instant oatmeal
  • Canned goods (if you’re camping)

Emergency supplies:

  • Extra snacks beyond what you think you’ll need
  • Non-perishables that keep for days

Eating Supplies

  • Paper plates and bowls
  • Disposable utensils
  • Napkins
  • A sharp knife (in a safe container)
  • Cutting board
  • Cooler ice packs (several)

Day-by-Day Eating

Day 1: Use the Fresh Stuff

Eat the items that won’t last:

  • Sandwiches with fresh bread
  • Salads
  • Fresh fruit

Day 2-3: Semi-Perishables

  • Hard-boiled eggs
  • Cheese
  • Hardier produce
  • Yogurt (keep it cold)

Day 4+: Non-Perishables + Resupply

  • Nut butter and crackers
  • Dried fruit and nuts
  • Replenish at grocery stores along the way

Where to Stop

Grocery Stores

Your best friend on a road trip:

  • Walmart, Target, Kroger, most have GF sections
  • Fresh produce, cheese, rotisserie chicken
  • GF snacks to replenish your stash
  • Bathroom break + food run in one stop

Locate grocery stores along your route before you leave.

Fast Food Options

Some chains have decent GF options:

Chipotle: Bowls and salads are naturally GF (skip the flour tortilla) In-N-Out: Protein style burgers (lettuce wrap), no bun Chick-fil-A: Grilled nuggets are GF (not regular nuggets) Five Guys: Burgers in lettuce wrap, fries are dedicated fryer Wendy’s: Baked potato, chili, salads (limited options)

Always verify current practices. Menus and procedures change.

Sit-Down Restaurants

If you want a real meal, use the Find Me GF app or research ahead:

  • Search your route for GF-friendly restaurants
  • Look for restaurants with dedicated GF menus
  • Call ahead if you’re unsure

Rest Stops

Rest stop food is almost never safe. Don’t count on it. Use rest stops for:

  • Bathrooms
  • Stretching
  • Eating your own food at a picnic table

The Cooler Ice Problem

A well-packed cooler stays cold for 2-3 days. After that, you need ice:

Plan: Know where you’ll replenish ice or ice packs Option: Bring a small portable freezer (plugs into car) for longer trips Backup: Know what in your cooler survives without refrigeration

When You’re Camping

Road trips to campsites add considerations:

Camp Cooking:

  • Bring your own cookware (dedicated GF)
  • Simple meals: grilled meat, foil packet vegetables, rice made ahead
  • Don’t share grills or cooking surfaces without cleaning

Food Storage:

  • Bear canisters where required (your GF food goes in too)
  • Keep cooler in car overnight if bears are a concern

Simplify:

  • Camping isn’t the time for complex meals
  • Focus on whole foods that are easy to prepare

Emergency Backup

Always have food that doesn’t depend on anything:

  • Bars that don’t need refrigeration
  • Nuts
  • Dried fruit
  • Jerky (check labels)
  • Canned goods + can opener

The emergency backup is for: car trouble, getting lost, restaurants being closed, unexpected delays. It’s happened.

Planning Your Route

Before you leave:

  1. Map your route
  2. Identify grocery stores along the way
  3. Research restaurants in towns you’ll pass through
  4. Note rest stop locations
  5. Estimate timing for meals

Apps to use:

  • Find Me GF (restaurant finder)
  • Google Maps (grocery stores and restaurants)
  • Yelp (check reviews for GF awareness)

The Freedom of the Car

After all the planning, here’s the secret: road trips are actually great for celiacs.

You’re not stuck with airplane food. You’re not dependent on hotel restaurants. You’re not scrambling for food in unfamiliar airports.

You have your car. You have your cooler. You have your food.

The road is open. You just packed well.

My Road Trip Kit

What I always have in the car:

Permanent supplies:

  • Cooler
  • Cutting board
  • Knife
  • Utensils
  • Napkins/paper towels
  • Small bag with non-perishable snacks (always restocked)

Per-trip addition:

  • Cooler contents
  • Trip-specific snacks
  • Ice packs

Takes ten minutes to pack. Lasts the whole trip.

Enjoy the Drive

Road trips with celiac disease aren’t harder than road trips without. They’re just different. More planning, more packing, but also more control.

You know exactly what you’re eating. You can stop wherever. You’re not at the mercy of others.

Pack well. Drive safely. Eat good food along the way.

road trip car travel packing