Many people who can’t tolerate gluten fear they’ll be excluded from the culinary delights of Italy. Thankfully, this is not true, there are plenty of gluten-free restaurants in Rome for you to enjoy. There’s no reason to be deprived: even if you can’t eat gluten-containing products in Rome, you can, in fact, have it all.
- Firstly, Italian cuisine is way more than pizza, pasta, focaccia, and cornetti – so gluten-free dishes abound on any standard osteria or trattoria menu.
- Secondly, celiac and other conditions that require gluten-free eating are also prevalent in Italy, and Italian people suffer from these conditions too, so need places to eat out.
How to tell people in Rome that you can’t eat gluten
The easiest way to indicate that you are gluten-free when in Rome, is to say that you’re celiac. The way that you say this in Italian will depend on whether you are male or female:
- If you are female, you will need to say “Sono celiaca”, which is pronounced “SOH-noh chel-ee-ACK-ah”.
- If you are male, you will need to say “Sono celiaco”, which is pronounced “SOH-noh chel-ee-ACK-oh”.
If you’re not celiac or want to be more precise and specifically say you are gluten-free, you will have to say “non riesco a mangiare il glutine”. This is pronounced: “Non ree-ESS-coh man-JAR-eh eel GLUE-teen-eh”.
To say simply “no gluten” you can say “senza glutine”, which is pronounced like: “SEN-tsa GLUE-teen-eh”.
Finding Restaurants That Are Gluten-free in Rome
There are many restaurants that offer varying degrees of compliance with a gluten-free lifestyle in Rome. From those that offer gluten-free foods incidentally, to those that actively cook gluten-free versions of classic Roman and Italian food.
Our Top Gluten-Free Restaurant in Rome
One of our top picks for a restaurant that is gluten-free in Rome is the amazing Mangiafuoco (“eat fire”). Mangiafuoco has the philosophy of not depriving gluten-free diners of any of the Italian staples, from gluten-free pizza to pasta, right the way down to gluten-free artisan beer.
The entire kitchen at Mangiafuoco is subdivided, as is the menu. Gluten-free and gluten-eating dining partners can even order the same dish, and there is no chance of cross-contamination. Absolutely peerless execution, which makes for a standout gluten-free dining experience.
The nearest metro to Mangiafuoco is Sant’Agnese/Annibaliano.
Our Other Best Gluten-Free Restaurants in Rome
Centro storico (historic centre)
- Pandalì on Largo di Torre Argentina
- Voglia di Pizza on Via dei Giubbonari
- Emma Pizzeria on Via del Monte della Farina
Prati (Vatican area)
- La Soffitta Renovatio on Piazza Risorgimento
Trastevere
- Mama Eat Roma on Via di San Cosimato
- Il Tulipano Nero on Via Roma Libera
Gluten-free options in ‘regular’ restaurants in Rome
As mentioned, Roman cuisine is far more than the starchy staples. There is a wide variety of delicious gluten-free food options available in Rome, which can be found in most restaurants and eateries across the city. Here are a few of our favorites:
Gluten-Free Appetizers
For appetizers, there are many great antipasti options available. From a selection of different cheeses and cured meats, to a vast array of marinated or fried vegetables and fruits, such as tomatoes, olives, and artichokes. Antipasti are a fantastic appetizer option for those looking to eat gluten-free in Rome.
Salads
Among other great food options that are gluten-free in Rome, salads can be one of the best. In Rome, you can order a side salad (insalata) or main course salad (insalatone), depending on your appetite and mood.
There are hundreds of ways a salad can be made, each championing the best of Rome’s fresh ingredients. During the particularly hot months of the year in Rome, a salad can be the perfect meal choice, being a lighter and more refreshing option compared to a hot meal.
Just be sure to ask for any croutons to be left off the dish if the menu says that they are included.
Risotto
The only “standard” starch course that may be suitable would be a risotto. Typically, a risotto’s creaminess comes from the starchiness of the rice, but just in case, be sure to check with the waiter that flour-based béchamel (besciamella) is not used in the sauce.
Risottos are a fantastic gluten-free food option when in Rome, with a myriad of flavours, fillings, and toppings being available for them. While Rome isn’t famous for any particular risotto dish, unlike some of its famous pasta dishes like cacio e pepe, you’ll be hard-pressed to find a restaurant in Rome that can’t make a great risotto.
Gluten-Free Main Courses in Rome
Finally, for secondi, the protein course, there are plenty of gluten-free food options to choose from. If you enjoy eating meat, there are many steak, pork, lamb (abbacchio), and fish dishes to choose from.
Another gluten-free food option in Rome, is to go for “scamorza”, which is smoked cheese served as a main course, a great pick for any cheese lover! Alongside your main, there are various side dishes (contorni) to choose from, such as cicoria, spinach, roast potatoes, etc.
You should just be careful when something comes with a sauce – such as saltimbocca, which is dredged in flour before cooking – or is breaded (impanato).
Whenever ordering anything, make sure the wait staff understands that you need it “senza glutine”. And in regular restaurants, do bear in mind that if you’re severely intolerant, there is a danger of trace amounts in non-gluten-containing dishes.
Gluten-free self-catering in Rome
Obviously supermarkets and grocery stores (alimentari) will always carry gluten-free vegetables, fruit, and meat, but nearly every supermarket in Rome also carries a small range of gluten-free pastas, breads, and so on. The larger supermarket branches will have more of a variety of gluten-free versions of your favorite foods, but bear in mind that the quality can differ depending on the brand.
Unfortunately, convenience stores rarely carry gluten-free choices.
In the city center, supermarkets to look out for are the major chains Conad, Carrefour, PAM, and discount chains such as Tuodì, Fresco Market, and Todis.
There is a specialized gluten-free store called Celachiamo Lab in the Vatican area.
There is also a chain called Isola Celiaca (“Celiac Island”) but its branches are in the outer suburbs, so can be a little trickier to get to for food shopping.
Where to find breakfast and gluten-free bakeries in Rome
While eating a gluten-free in Rome for lunch and dinner is relatively easy, one thing you may have to put effort into seeking out is breakfast. This is because the traditional Italian breakfast is almost exclusively based on sweet, baked goods, which sadly aren’t gluten-free.
We recommend either stocking up on proteins and fruit at your hotel’s international breakfast buffet, or check our list below for pasticcerie and coffee bars that carry gluten-free pastries.
Pandalì
The good news is that the above-mentioned Pandalì is not just a café but also a gluten-free bakery that will treat you to a typical Italian breakfast treat with not a trace of gluten in sight.
New Food Gluten Free
There’s also New Food Gluten Free at Ponte Sisto by the river, with another branch located by Ponte Milvio too.
Le Altre Farine del Mulino
Worth making a trip for is Le Altre Farine del Mulino (“the mill’s other flours”) just south of Vatican City on Via di Porta Cavalleggeri.
Gluten-free apps and websites for Rome
The AIC – Associazione Italiano Celiachia (Italian Celiac Association) has a large number of resources, including an app but it is in Italian only. The free version only lasts for 14 days so wait until you have arrived to install it.
On the AIC website there are useful guides to the unfamiliar Italian names of gluten-free foods such as grains to avoid and gluten-free grains, which can help you to identify friends and foes on ingredient lists.
Gluto (iOS/Android) is a map-based app to identify gluten-free outlets throughout Italy, that’s easy to read despite being Italian only.
Gluten Intolerance Remission in Rome
A phenomenon we have heard from some travellers with only very mild or occasional cases of gluten intolerance, is that they found their symptoms actually lessened during their visit to Rome. People who come from countries where flour is extremely industrialized find that their symptoms miraculously go into remission while in Italy. This is because the intolerance may not actually be due to gluten, but to various extra additives in the flour; in Italy there is a different mix of flours used, with more heritage grains involved, and also less extreme industrial processes.
If you haven’t been diagnosed with a gluten intolerance, but sometimes experience stomach upset after eating bread or pasta, there may be some options that don’t cause you an upset stomach. You may find that products labelled alta digeribilità (high digestibility) and lungo levitazione (long fermentation) agree with you more.
However, if you are diagnosed with any kind of celiac disease, gluten intolerance, or sensitivity, you should always consult with a doctor before introducing any new foods into your diet.
Activities in Rome That Foodies Will Love
If you are visiting Rome on your vacation and consider yourself a foodie, then there are several activities that you should absolutely try. From walking food tours through the heart of Rome, to learning how to make your pasta and gelato from an expert chef, there is something for every food in Rome to enjoy.
And with plenty of options for both gluten-free and vegan eaters, we believe anyone can have a great day out filling their bellies with great food, and making fond memories. See our various foodie activities below for more information.
