Published in May 2026
For years, I heard from fellow gluten avoiders that Portugal is fairly easy to navigate. I was determined to visit it as soon as possible. Funny story: last year, I saw a Reel in my Instagram feed by a local influencer about Lisbon’s largest wine festival held every September. I forwarded this to a close friend of mine. A few months later, she started saying things like: “What if we made it happen?”. And we did – one travelling from the UK, and the other from Estonia, we met in Lisbon airport in September 2025.
The next day after returning from that trip, my cousin in the USA said she wanted to gather her friends in the amazing town of Cascais (part of the Lisbon District) in April 2026 for her 40th birthday. I was super excited, as I had many positive gluten-free food experiences during the first visit. I am now very thrilled to share them with you, too.
A bit of History
Lisbon is one of the oldest cities in Western Europe, and has a history defined by layers of civilizations. Its identity is deeply tied to the sea. During the 15th-century Age of Discovery, it was the nerve centre for global exploration.
The city is famous for its resilience, particularly following the devastating 1755 earthquake, which led to a massive urban reconstruction that created its iconic grid-like Baixa district.
Culturally, Lisbon is synonymous with Fado – a hauntingly beautiful, soulful style of music rooted in the city’s neighbourhoods like Alfama. The city is a vibrant tapestry of steep hills, tiled facades (azulejos), and historic monuments like the Belém Tower. There is a lot of blending of ancient tradition with a modern, bustling metropolis.
Cascais, in comparison, is a royal retreat. It began as a humble fishing village, but its trajectory changed dramatically in the late 19th century when King Luís I and the Portuguese royal family adopted it as their official summer residence. This shift transformed it into a playground for nobility and high society.
Known as the heart of the Portuguese Riviera, Cascais became a sanctuary for exiled European royalty and intellectuals during the 20th century, lending it a cosmopolitan and sophisticated aura.
Today, it masterfully balances its past as a traditional port with the elegance of its royal heritage. You’ll find grand 19th-century mansions sitting alongside busy, authentic harbours. It offers a more relaxed, affluent, and nature-focused culture compared to the urban pace of the capital, with dramatic coastal scenery and luxury leisure spots.
Gluten-Free in Portugal’s capital, Lisbon
Hotels
Before the trip, I did a lot of research as I wanted a hotel with easy access from the airport, a pool (a requirement from my friend), and obviously gluten-free food options. We considered for example, Moxy Lisbon City, Zurin Charm Hotel, Dinya Lisbon Hotel, Hotel Travel Park Lisboa, SANA Malhoa Hotel and SANA Reno Hotel, as all good options. We decided to go with SANA Reno Hotel, and overall it was lovely. The breakfast staff weren’t too informed about gluten-free options as some of the allergen labelling was confusing. With some explaining and checking, we sorted it in the end. I had a small separate section with gluten-free items on the side, which is always nice to see. Below is a photo from the hotel’s poolside (with drinks).
Rice Me Deli & Restaurant
Although a bit further away from the centre, these 100% gluten-free establishments are a must when visiting Lisbon. I have been lucky to experience the food on offer both times I visited Lisbon. During my visits to Lisbon, I tried Pastéis de Nata in two places, and I can definitely say the ones in Rice Me were amazing. I can also recommend the Empanada Frango (chicken pastry – image at the bottom right) to take away for the travel home, for example.
When visiting Belém Tower, arguably the most recognisable symbol of the city’s maritime history, I would wholeheartedly recommend the nearby Nunes Real Marisqueira for some local flavours. A highly regarded seafood restaurant, they are very aware of gluten-free and explain everything well. It is widely recognized for serving some of the freshest shellfish and traditional Portuguese seafood dishes in the city.
The tower was being refurbished when we visited, so I didn’t get any good photos of it, unfortunately. We did a photoshoot at the Lisboa sign with sangrias instead, but I was later made aware that some white sangrias contain beer, so it’s a good idea to double-check before ordering.
A good central lunch option is Solar do Bacalhau, which specialises in dishes featuring bacalhau (salted cod). Bacalhau is a cornerstone of Portuguese cuisine and is served in this restaurant in many different forms. The staff explain which options on the menu are gluten-free, and take good care.
Also, some scenes from central Lisbon below (mostly from Pink Street, viewpoints and Castelo de São Jorge):
Lighter snack options
The codfish cakes at Casa Portuguesa do Pastel de Bacalhau are generally considered gluten-free as they naturally don’t contain gluten. But I didn’t properly read the reviews on the Find Me GF App and wanted to try both the cheese-filled version (with the edible logo) and the non-cheese one. I most certainly got “glutened” from the cheese-filled cake, so please be careful and learn from my mistake.
While there are a few safer ice cream places, such as GROM, I guess it is best to ask the ice cream shop closest to you. I have had ice cream in Gelataria Fiori and Santini with the assurance that what I had was safe for me, without any consequences.
Gelataria Fiori
Santini
Bali do Cais – Pastel de Nata in a central location. As mentioned earlier, my comparison has confirmed that the Rice Me custard tarts are a lot better, but these are still a viable option if you have never had them (like me).
Lastly, if you didn’t already know, it is possible to get gluten-free meals in McDonald’s in Lisbon. You just need to be able to speak a little bit of Portuguese and order at the counter. Just kidding, you can manage with the main keywords, as often there is nobody at hand who speaks English.
Gluten-free at Alma do Vinho wine festival
As we felt adventurous, we travelled to the festival by train from the Oriente train station. We took a taxi such as Bolt from the Castanheira do Ribatejo station. Top tip: don’t leave your return trip too late as the streets around the festival get extremely busy before the end and taxi drivers stressed. Here’s what I managed to find gluten-free at the festival (in addition to wine and water) after checking all the food stalls.
And some views from the festival in the gallery below:
Gluten-free in Sintra
Sintra, which was one of the first cradles of romantic architecture in Europe in the 19th century, deserves a separate paragraph. One restaurant we went to, which offers both gluten-free options and local seafood, is Metamorphosis. Below is the delicious food I had, as well as some views of one of the less busy palaces – Quinta da Regaleira.
Gluten-free in Cascais, Portugal
Hotel
First and foremost, the 5-star hotel we stayed at, Pestana Cidadela Cascais, took good care of me in terms of gluten free, at breakfast and buffet dinner. Allergens are not very clearly labelled, though, but when asked, they will double-check with the kitchen. I didn’t manage to take pictures, but every morning I had a selection of packaged treats as well as sliced bread. Below is some imagery from around the hotel and Cascais in general.
Local seafood + market
One thing I would definitely recommend is visiting the Mercado da Vila market and for lunch, the restaurant inside it, Marisco na Praça. The staff are very knowledgeable and helpful in explaining suitable options. Below is the food we had, all gluten-free and deliciously local.
A few other budget-friendly options for local seafood are, for example, Flavour Restaurant and Tasca da Vila. A short walk from the seafront and Cascais Marina, they are located next to each other in the historic old town.
Did you know that Lisbon’s coastal fishing tradition historically made sardines an abundant and affordable staple? By the 19th and 20th centuries, they had become both an everyday food and a festival symbol tied to the city’s popular roots. That’s why you see them on almost every souvenir.
One special place, among Boca do Inferno – Devil’s Mouth, Cabo da Roca – the westernmost point of mainland Europe, Farol de Santa Marta – historic 19th‑century lighthouse, is Praia do Guincho – a beautiful beach. I think I left a piece of me on that beach, as it just took my breath away. We had lunch at Bar do Guincho, where they have a few salads marked as gluten-free and ice cream among other options. See images below.
Last but definitely not least, on the hotel square, there is a fantastic restaurant called Taberna da Praça. Not too many gluten-free options, but the food is absolutely delicious. Staff are knowledgeable and very attentive.
Conclusion
Generally, grilled seafood is a safe bet in any restaurant but always worth making sure they are aware of your dietary requirements. And always double-check that sangria doesn’t have beer in it. Big supermarket chains like Continente and Auchan, as well as El Corte Inglés, have a wide selection of gluten-free options. If self-catering, you may want to look for accommodation not far away from one of these.
I found Portugal fairly easy in terms of gluten-free, and would go back tomorrow if I could.
Had a great experience? Or maybe a bad one? Let me know if you have been to any of the Portuguese restaurants by emailing me at info@thenonglutenone.com.
