Gluten-Free in Spain: Tapas and Beyond

Spain is a dream destination with a food-centered culture. Tapas, paella, cured meats, fresh seafood, much of it is naturally gluten-free. But there are pitfalls.

Here’s how to eat well and safely in Spain.

The Good News

Spanish cuisine relies heavily on naturally GF ingredients:

• Rice (paella, arroz negro)
• Potatoes (patatas bravas, tortilla española)
• Seafood (fresh and simply prepared)
• Cured meats (jamón, chorizo, usually)
• Cheese (manchego, etc.)
• Olive oil
• Fresh vegetables

You won’t go hungry. But you need to know where the gluten hides.

The Hidden Gluten

Tapas Trouble Spots

Pan con tomate: The bread is obvious. But tomato gets rubbed on regular bread.

Croquetas: Classic croquettes are fried and breaded. Always have wheat.

Albondigas: Meatballs typically contain breadcrumbs.

Empanadillas: Pastry = wheat.

Calamares: Battered and fried. Not GF.

Anything “rebozado” or “empanado”: Breaded or battered.

Sauces

Some adobo marinades: Check for flour.

Salsa brava: Can contain flour as thickener.

Mojo sauces: Usually safe, but ask.

Cross-Contact

Shared fryers: Patatas bravas might be fried in the same oil as croquetas.

Shared grills: Bread might be toasted on the same surface.

Shared utensils: In casual bars, cleanliness varies.

Safe Tapas Choices

Order these with more confidence:

Jamón serrano/ibérico: Cured ham. Naturally GF (unless they’ve added something unusual, ask if concerned).

Queso manchego: Sheep’s cheese. No gluten.

Aceitunas: Olives. Safe.

Gambas al ajillo: Garlic shrimp in oil. No flour if done traditionally.

Pulpo a la gallega: Galician octopus with paprika. Should be safe.

Pimientos de padrón: Fried peppers. Ask about the fryer.

Boquerones en vinagre: Marinated white anchovies. Usually safe.

Tortilla española: Potato omelet. Traditionally GF (eggs, potato, onion, oil). Confirm no additions.

Patatas bravas: Potatoes with sauce. Ask about the fryer and the sauce.

How to Communicate

Key Phrases

“Soy celíaco/a” , I have celiac disease (male/female)

“No puedo comer gluten” , I cannot eat gluten

“¿Este plato tiene gluten?” , Does this dish have gluten?

“¿Se fríe en aceite compartido?” , Is it fried in shared oil?

“Sin pan, por favor” , Without bread, please

“¿La salsa lleva harina?” , Does the sauce have flour?

“Es una enfermedad, no una preferencia” , It’s a disease, not a preference

Print a Dining Card

A card in Spanish explaining celiac disease is helpful:

“Tengo enfermedad celíaca. No puedo comer nada que contenga trigo, cebada, centeno o avena. Incluso pequeñas cantidades o contaminación cruzada me hacen daño. ¿Pueden preparar algo seguro para mí? Gracias.”

Translation: I have celiac disease. I cannot eat anything containing wheat, barley, rye, or oats. Even small amounts or cross-contamination harm me. Can you prepare something safe for me? Thank you.

Regional Considerations

Basque Country

Pintxos (Basque tapas) often involve bread. Be selective. Great seafood options.

Catalonia

Look for “sense gluten” or “sin gluten” options. Barcelona has a growing GF scene.

Andalusia

Lots of fried fish (be wary of shared fryers). Gazpacho is naturally GF.

Galicia

Seafood heaven. Empanadas are everywhere (not safe), but pulpo and fish are.

Valencia

Paella territory. Most paella is naturally GF, but confirm no seasoning issues.

Specific Foods

Paella

Traditionally: rice, saffron, seafood/meat/vegetables, olive oil. Should be GF.

Ask about: Stock (some use bouillon with gluten), any additions.

Be aware: Fideuà is similar but uses noodles (not safe).

Tortilla Española

Traditionally: eggs, potatoes, onion, olive oil. GF.

Ask about: Any additions (some add flour, though unusual).

Gazpacho

Cold tomato soup. Traditionally: tomatoes, peppers, cucumber, garlic, oil, vinegar. GF.

Ask about: Bread (traditionally includes some bread, but many modern versions don’t, or you can request without).

Churros

Not GF. Wheat-based and often fried in shared oil.

Grocery Shopping

Spanish supermarkets (Mercadona, Carrefour, El Corte Inglés) have:

• “Sin gluten” labeled products
• Dedicated GF sections
• Naturally GF staples (rice, potatoes, fresh produce, meats)

Stock your accommodation with breakfast and snack foods. Spanish markets are excellent for picnic supplies.

Gluten-Free Dining Scene

Spain’s GF awareness is growing, especially in cities:

• Dedicated GF restaurants and bakeries: Exist in Madrid, Barcelona, and other major cities. Search “restaurante sin gluten” + city.

• Apps: “Sin Gluten” apps list GF-friendly restaurants.

• Celiac associations: FACE (Federación de Asociaciones de Celíacos de España) has resources.

Sample Day in Spain

Breakfast: Hotel breakfast (eggs, jamón, fruit, GF toast if available) or coffee + grocery purchases

Lunch: Tapas (jamón, queso, gambas, safe vegetables) at a researched restaurant

Dinner: Paella at a restaurant that confirms GF preparation

Snacks: Olives, nuts, fruit from the market

What I Learned

Trust cured meats: Jamón is everywhere and almost always safe. It’s your friend.

Ask about fryers every time: Shared fryers are common in casual tapas bars.

Paella is usually fine: But always confirm.

Bread is offered automatically: You’ll need to refuse it repeatedly.

Hospitality is warm: Most Spaniards genuinely want to help you eat well.

The Bottom Line

Spain is manageable with celiac disease. Lots of naturally GF options. Some hidden risks in tapas. Good communication gets you far.

Research restaurants. Communicate clearly. When in doubt, keep it simple: grilled meat, rice, vegetables, jamón, cheese.

And enjoy, Spain’s food culture, even with modifications, is still worth experiencing.