Eating gluten-free when dining out.

Thanks to an increasing awareness of celiac disease, it’s become much easier to identify gluten-free options when dining out. Many popular chain restaurants have special gluten-free menus available on request, and you should definitely make use of gluten-free Web sites and mobile apps when dining out to make the ordering process even easier. Of course, there’s always a big risk of cross-contamination in restaurant kitchens, so be very, very clear with your ordering instructions and strongly emphasize that your requests are related to a serious medical condition. Better yet, stick to dining at restaurants who follow strict gluten-free standards.

For those of you who don’t have Celiac disease, but have less serious sensitivities to gluten or wish to follow a mostly gluten-free diet, consider the following tips when eating out at restaurants that don’t offer specific gluten-free options.

Appetizers

Appetizers

While many appetizers are off-limits to those following a gluten-free diet, starting your meal with a vegetable salad is a safe bet. When ordering a house salad, ask for olive oil and balsamic or red-wine vinegar on the side, and make sure your salad does not come (or was tossed) with croutons! Another great option is a caprese salad, which is sliced tomatoes, mozzarella, and basil and is offered at many restaurants; this appetizer is festive and delicious, a safe choice that won’t leave you feeling deprived. Again, request olive oil and balsamic vinegar on the side; avoid prepared vinaigrette dressings. Other safe starters include steamed edamame, prosciutto-wrapped melon, steamed shrimp, and veggies with hummus (check to make sure the hummus has no gluten ingredients).

Entrees

Entrées

Entrées can be tricky for those eating gluten-free; the ordering process is daunting enough, not to mention the risk of cross-contamination in the kitchen. But you can dine out and order gluten-free entrées, even if the restaurant does not offer a gluten-free menu. Stick with grilled, broiled, baked, or roasted chicken, seafood, pork tenderloin, or lean beef (seasoned with olive oil, salt, pepper, and lemon). Remember to be very clear with ordering instructions – most restaurants will happily accommodate your needs.

Unlimited Vegetables

Unlimited Vegetables. 

Typical restaurant sides like pasta, cous cous, and french fries (which typically share a fryer with items breaded with flour) are gluten-free nightmares, but restaurants can easily substitute them for a side of steamed or sautéed veggies. When it comes to vegetables, anything goes! Simply ask your waiter for a side of veggies sautéed in a little olive oil and garlic, and enjoy whatever seasonal vegetables they have in the kitchen.

Starches

Starches

While the rest of your party is indulging in the bread basket, order a plain baked sweet or white potato or a side of plain rice (go for whole-grain brown or wild rice if available). Other safe starch options include polenta, corn grits, beans, and lentils. If your restaurant offers quinoa, amaranth, or millet on the menu, take advantage! These grains are safe options that are also delicious and extremely nutritious.

Desserts

Desserts
You may not be able to indulge in a piece of cheesecake or a slice of chocolate cake, but that doesn’t mean you have to miss out on dessert altogether: Fresh fruit is a light, refreshing way to finish a meal, even for those who aren’t eating gluten-free. Whether or not it’s offered on the menu, chances are your waiter can still pull together a bowl of fresh fruit for you. Fruit sorbets are typically gluten-free; check with your waiter or waitress to make sure before ordering. A scoop of vanilla or chocolate ice cream can also be a safe choice, but it’s worth asking the server about the specific brand they’re serving (if it’s not homemade) to confirm it is gluten-free.

Eating gluten-free when dining out.

Eating gluten-free when dining out.

Thanks to an increasing awareness of celiac disease, it’s become much easier to identify gluten-free options when dining out. Many popular chain restaurants have special gluten-free menus available on request, and you should definitely make use of gluten-free Web sites and mobile apps when dining out to make the ordering process even easier. Of course, there’s always a big risk of cross-contamination in restaurant kitchens, so be very, very clear with your ordering instructions and strongly emphasize that your requests are related to a serious medical condition. Better yet, stick to dining at restaurants who follow strict gluten-free standards.

For those of you who don’t have Celiac disease, but have less serious sensitivities to gluten or wish to follow a mostly gluten-free diet, consider the following tips when eating out at restaurants that don’t offer specific gluten-free options.