Italy is one of those dream destinations. It’s on most people’s bucket lists. But does it live up to the hype? Oh yes! Yes it does. Bonus: Eating gluten free in Rome is easier than you might imagine too!
It is as wonderful, charming, and romantic as a country comes. And as for their food, it’s a gastronomic pleasure for the tastebuds. Everyone should experience Italy.
I especially loved Rome when I went in 2018. Around every corner was another postcard worthy street. And their gluten free food did not disappoint either. I think you’ll be pleasantly surprised to find that eating gluten free in Rome is not as hard as you might think.
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Is it possible to eat gluten free in Italy?
In the country of carbs, you might think that eating gluten free would be a challenge, but actually I was pleasantly surprised to find many gluten free options!
SENZA GLUTINE is the Italian phrase for gluten free.
When I booked this trip to Italy, I was concerned it might be hard to find gluten free food. I knew I could fall back on meat, veggies, fruit, and of course coffee, but I was really hoping for some gluten free pasta and pizza.
After a bit of research, I found many options for gluten free restaurants in Italy. With the help of my sister, we planned out the restaurants we wanted to try and saved those addresses. It gave me peace of mind knowing we already had a game plan.
Roma!
It’s as wonderful as I imagined. Maybe even better! Around every corner is another little side street that is drooling with charm and cobblestone streets.
What made it even better was the gluten free options. It was not hard to find a restaurant that could accommodate us.
I did research ahead of time, but still, I would say most people knew what we meant when we’d politely say, “senza glutine?”. They’d immediately offer items on the menu that were gluten free options. Every restaurant I went to either had things clearly marked on their menu with senza glutine and if they didn’t, the staff always knew what I was asking.
Gluten Free Restaurants in Rome
This first stop did not disappoint. Real, wood-fired, gluten free pizza in Rome! We even sat at an outdoor table along the street. It’s at those moments that you just pinch yourself and try to take it all in. We opted to share the mushroom and sausage pizza, but did you know that in Italy everyone gets their own pizza!? How glorious! It didn’t take us long to adopt that tradition. I love that the menu was clearly marked with what was GF. They even had dessert options.
Ok promise me now that you’ll go to La Soffita Renovatio. Ok?
This restaurant is a short walk from the Vatican and EVERYTHING can be made gluten free.
We’re talking pizza, pasta, appetizers and dessert! What a dream!
The restaurant itself is in a cool space. You go down into a cellar stone-like area to sit.
We got a variety of pizza and pasta. One of the top pizzas I had while in Italy. It had a thicker crust which is what I like. It all tested very fresh. They have more gourmet options too besides pizza and pasta. Things like octopus or special soups.
If you’re looking for the quintessential side street restaurant, then look no further than Pantha Rei. You turn down a quiet alley right off the main street to the Pantheon (it’s literally .1 mile from the Pantheon) and here sits a little cafe where you can sit on the street. The inside of the restaurant looked equally as charming. I ordered the pizza and my sister’s ordered the pasta. We all thought it was delicious. It’s reasonably priced, but you will pay extra for gluten free.
I did not know about this restaurant when I visited Rome, but it seems to be all the rage with gluten free foodies. They offer two locations in Rome- one by the Vatican and the other in the Trastevere neighborhood. They offer appetizers, pizza, pasta, and even hamburgers. They also offer lactose free options. The menu looks very robust online. Definitely one I’ll be checking out next time.
Gluten Free Bakeries in Rome
If you’re looking for a gluten free bakery, Pandali is it. They also serve sandwiches and sides. The best part is that they are a dedicated gluten free kitchen. Their items are clearly marked with other allergens they contain such as dairy. They rotate their menu based on what is locally available and I kind of love that! It’s located a stone’s throw from the Pantheon. So grab a treat on the way there. I’ve also heard they offer free water bottle fill ups!
I wasn’t able to make it to this bakery but I read that it’s not to be missed! It’s a 10 minute walk from the Vatican and it’s completely GF. They offer traditional Italian pastries in the morning and then switch over to pizza in the afternoon. Just imagine being able to order a GF croissant! What joy that would bring! I’m definitely making a stop, or two, at this bakery next time I visit Rome.
If you’re arriving by train, then you might want to check out this bakery as it’s only a few blocks away from Termini Station. They actually call themselves a gluten free laboratory. They make their treats with all natural ingredients and no preservatives. They also offer savory breads and pizzas as well as custom cakes! I wish I would have known about this place before I went to Rome, but alas, I didn’t find out about it until recently. It’s going on the list to check out next time.
If you’re looking for a GF treat, then gelato is always a safe bet. You can find a gelateria on almost every corner and they all offer a gelato flavor that is gluten free. Some even offer gluten free cones! It’s either clearly marked on their menu board or you can simply say, “Senza glutine?”. Gelato in Italy is such a treat for those of us who have to eat gluten free because it’s readily available and absolutely delicious!
A favorite gelato shop. They use quality ingredients such as cage free eggs. I especially like the nougat flavor and I’m a sucker for anything salted caramel. They have gluten free cones and gluten free cookie gelato sandwiches! Yes please!
Grocery Stores that Offer Gluten Free Options
This store is dedicated gluten free. It has options for other allergies too like nut free, lactose intolerant etc. It would be a good option if you want to pick up some snacks for a train ride or to just have with you in case you’re somewhere that doesn’t have any gluten free options.
Supermercatos-
CarreFour & Coop are traditional grocery stores, but both have a gluten free section. Of course you can also find naturally gluten free items like fruit, veggies, meat, or nuts too. They are great if you need to grab a bottle of water or a snack. There are many of these stores all over Rome.
Eating Gluten Free In Other Parts Of Italy
Don’t be nervous about eating gluten free in other parts of Italy. Every city we visited, we were able to find food. Worse case scenario, you stick to meat, veggies, fruit, and gelato.
Florence had arguably one of the best gluten free pizzas of my life and an epic bakery. I’ll cover that in depth in another blog post.
I would say that Italy is a very gluten free friendly country, especially for so much of their diet consisting of pasta, pizza, and bread! A little research can go a long way too. Look things up before heading to a particular town, especially if it’s off the beaten path.
Depending on your cell phone plan, you may not always be able to Google something when you’re out and about so doing your homework ahead of time, whether at your hotel on wifi or before you head to Italy, can put your mind at ease that you won’t go hungry. Like I said before, if all else fails, you can live off gelato and honestly, that doesn’t sound so terrible.
A few resources:
If you see this symbol at a restaurant, that means they offer gluten free options and they are part of the Italian Celiac Association.
Find Me Gluten Free is an app that you can download to your phone and look up gluten free restaurants around you. It’s a great tool to have while traveling and it’s useful anywhere in the world.
Remember, knowing how to say gluten free in Italian can go a long way when trying to order in Rome: “SENZA GLUTINE”
Overall, Rome is a surprisingly gluten free friendly city. How wonderful that you can walk through ancient ruins and then go and indulge in a gluten free pizza all in the same day?! First world advantages is what I call that!
I hope you get to visit the Eternal city and that you fall in love with it as much as I did and that you find eating gluten free in Rome is not as hard as you might have imagined!
Come back and tell me which restaurants were your fav and any new ones not on my list.
Did you find eating gluten free in Rome to be easy?
Ciao!
Three Day Itinerary for Rome
Only have a few days in Rome? No worries! I got you covered. Check out my three day itinerary below to get the most out of your time there.
Day 1: Ancient Rome and the Historic Center
Morning:
- Colosseum – Start your day early at the Colosseum. Arrive early to avoid crowds or skip the lines and purchase your tickets in advance here. It combines the Colosseum, Roman Forum, and Palatine Hill into one ticket.
- Roman Forum – After exploring the Colosseum, wander through the Roman Forum, rich in historical ruins. Right next to the Colosseum.
Afternoon:
Palatine Hill – Visit Palatine Hill, right next to the Roman Forum. It offers a fantastic view of the ancient city.
- Capitoline Hill and Museums – Explore Capitoline Hill and its museums, including the Capitoline Museums, which house famous artworks.
Evening:
Piazza Navona – Take an evening stroll to Piazza Navona. It’s a lively square with beautiful fountains and street artists. Pro tip: pick up gelato beforehand and find a spot to people watch.
Day 2: Vatican City and Renaissance Art
Morning:
- St. Peter’s Basilica – Start your day at St. Peter’s Basilica in Vatican City. Arrive early to avoid long lines or buy tickets ahead of time here. Highly recommend climbing to the top of the dome for an epic view!
Lunch:
La Soffita Renovatio is a short walk from the Vatican and their entire menu can be made gluten free.
Afternoon: Visit Castel Sant’Angelo, a historic fortress with stunning views of the Tiber River.
- Tiber River Walk – Take a leisurely walk along the Tiber River’s banks, enjoying the scenic views.
Evening:
End the day with a delicious, gluten free dinner at Voglia di Pizza! Sit at one of the street tables for a true Roman experience!
Day 3: Renaissance and Baroque Rome
Morning:
- Piazza Venezia and Vittoriano – Start your day at Piazza Venezia and visit the Vittoriano, an impressive monument with panoramic views.
Lunch: Pantha Rei is down an alley within view of the Pantheon and offers a wide selection of gluten free options.
Afternoon:
Galleria Borghese – Explore the Galleria Borghese’s art collection. Make sure to book tickets in advance.
- Villa Borghese Park – Take a leisurely stroll through the beautiful Villa Borghese Park.
Evening:
Spanish Steps – End your day with a visit to the Spanish Steps, a popular gathering spot in the evening. Don’t plan on eating your dinner or gelato on the steps though. Eating on them is strictly prohibited!
