Eating Gluten Free in Lanzarote

If you need to follow a gluten-free diet, you’ll find Lanzarote is a welcoming place to visit. Over the years, I’ve noticed that awareness here is excellent, both in restaurants and supermarkets. Spain has one of the highest rates of coeliac diagnosis in Europe, so you’ll find that most places are well prepared to help.

The key phrase to remember is "sin gluten". In my experience, staff in restaurants and shops usually understand straight away and are happy to help. We’re also lucky here in the Canary Islands to have a strong local coeliac association, ASOCEPA, which works closely with restaurants and food producers to make sure gluten-free options are widely available.

Whether you’re planning to eat out in the resorts, pick up supplies in the supermarkets, or enjoy an all-inclusive stay, I’ve put together this guide to help you enjoy gluten-free eating here on the island.

Over time, we have noticed a real shift here on Lanzarote, with more and more restaurants marking gluten-free options on their menus or happily adapting dishes if you ask. In the main resorts such as Puerto del Carmen, Playa Blanca and Costa Teguise, staff are generally well informed about cross-contamination and the origins of their ingredients, so you can enjoy dining out with peace of mind.

Here are a few tips from our own experience to help you enjoy eating out gluten-free here on Lanzarote.

When you order, it is helpful to say "Soy celíaco" or "Soy celíaca" (I am coeliac) rather than simply asking for sin gluten. This makes it clear to the staff that it is a medical need, not just a preference, and they will usually take extra care with your meal.

Much of our traditional Canarian food is naturally gluten-free, which certainly makes things a little easier. Dishes such as papas arrugadas (those lovely wrinkled potatoes) with mojo sauces, grilled fish, carne de cabra (goat meat), and most meals served with potatoes or salad are usually safe choices. Both mojo rojo and mojo verde are made the traditional way here, without any flour.

It is worth keeping an eye out for croquetas, empanadas, and anything breadcrumbed, as these popular starters almost always contain wheat flour. Tortilla española (Spanish omelette) is usually gluten-free, but it is always worth double-checking, as some kitchens do add a little flour to the mix.

Gofio is another local ingredient to be aware of. This traditional roasted grain flour finds its way into many Canarian dishes. Here in Lanzarote, it is usually made from maize (millo) and is naturally gluten-free, but in other parts of the Canaries, it can include wheat or a mix of grains. If you see gofio on the menu or offered at your table, it is always worth asking which grain has been used.

Sauces and marinades may sometimes use flour as a thickener, so if you are ever unsure, simply ask. Most restaurant staff here are very used to these questions and are always happy to help, so do not hesitate to check.

Although it is always wise to remember that no kitchen can promise to be completely free from cross-contamination, there are several places here on Lanzarote that are well regarded for looking after gluten-free guests.

The Good Old Days Bar & Kitchen.  Puerto del Carmen.
Offer a dedicated gluten free menu, which makes choosing your meal that much easier.

Vive Libre. Puerto del Carmen

A completely gluten free bistro we highly recommend, ran by the lovely Nicola. 

Across the main resorts, you will find that many international restaurants, such as Italian, Indian and Chinese, now include gluten-free options as a matter of course. Quite a few Italian places have gluten-free pasta and pizza bases on hand, and most Indian and Asian restaurants use rice as a staple, which often makes things simpler for those avoiding gluten.

Even McDonald's in Spain caters to gluten-free customers!  A complete contrast to the U.K.

As always, if you are ever unsure, it is best to have a quick word with your server before you order.

If you are planning to self-cater during your stay, you will find that Lanzarote’s supermarkets offer a good selection of gluten-free products. Spanish food labelling is very clear, so it is easy to spot the "sin gluten" label on packaging as you browse the aisles.

HiperDino is the main supermarket chain here in the Canaries, and it is usually the best place to find gluten-free products. Most stores have a dedicated section for free-from foods, with a good choice of gluten-free bread, pasta, cereals, biscuits, flour and snacks. Their own-brand range is reliable and reasonably priced. You will find HiperDino stores in every resort and in most towns across Lanzarote, so you are never far from one.

Spar is also well represented across Lanzarote and, while the gluten-free selection is a little smaller, you can usually find the basics like bread and pasta. The Spar shops in the main resorts are generally better stocked than those in the smaller villages.

Lidl offers its own gluten-free range, which changes from time to time, but you will often find bread, crackers, pasta and baking mixes at prices that are usually lower than the branded options.

Mercadona, Spain’s largest supermarket chain, also has a good own-brand gluten-free range under the Hacendado label. You will find bread, biscuits, cereals and frozen products here. There is a Mercadona in Arrecife and another in Playa Honda, both of which are worth a visit if you are planning to stock up for the week.

Gluten-free bread is usually available either fresh or frozen in Spain. The Schär brand is easy to find in all the main supermarkets and offers a dependable range of bread, rolls, pasta and snacks. You will also come across Spanish brands like Beiker and Proceli, which are often a little cheaper than the imported options.

You won't find many dedicated gluten-free bakeries here on Lanzarote, but a number of our general bakeries and specialist shops do offer some handy gluten-free options.

If you are after something a little more specialised, the herbolarios (our local health food shops) in Arrecife and the bigger towns are a good place to look. They usually have a wider selection of gluten-free flours, baking ingredients, and treats that you might not come across in the main supermarkets. It is always worth popping in if you are searching for something in particular.

Many hotel bakeries and buffets now include gluten-free bread and cakes as part of their regular offering. If you are staying in a hotel, it is always a good idea to ask at check-in about what they can provide. Most places are happy to help if they know ahead of time.

Many of Lanzarote’s larger hotels are well used to welcoming gluten-free guests. The big international chains, such as Barceló, Meliá, H10, Iberostar and Occidental, take allergen management seriously and their staff are generally well trained. In my experience, coeliac visitors are usually well looked after and can relax knowing their needs will be met.

It’s always a good idea to mention your dietary needs when you book, so the kitchen team can be ready for you. Once you arrive, I recommend having a quick word with the restaurant manager or head chef. Most hotels are happy to prepare special dishes if you ask, and some even set aside a separate gluten-free area at the buffet to help avoid any cross-contamination.

If you’re thinking of booking an all-inclusive stay, it’s helpful to read reviews from other coeliac guests on TripAdvisor or Google, as the level of gluten-free provision can vary quite a bit from one hotel to another. Some places really go the extra mile, with dedicated toasters, clearly labelled buffet items and staff who understand the importance of getting it right for medical reasons. Others are still learning. Taking a few minutes to check before you book can make your holiday much more relaxing.

Having a few key Spanish phrases up your sleeve can make all the difference, especially when you’re dining in one of Lanzarote’s smaller, family-run restaurants where English isn’t always spoken. The locals genuinely appreciate it when you try a little Spanish, and you’ll often find it opens doors to warmer service and a more authentic experience.

Soy celíaco / Soy celíaca I am coeliac (male / female)
Sin gluten, por favor Without gluten, please
¿Este plato contiene gluten? Does this dish contain gluten?
¿Pueden prepararlo sin gluten? Can you prepare it without gluten?
¿Tienen pan sin gluten? Do you have gluten-free bread?
Tengo alergia al trigo  I have a wheat allergy

It’s also a good idea to carry a printed or saved dining translation card in Spanish that explains your dietary needs. Both Coeliac UK and ASOCEPA offer useful cards you can download and show to staff. I’ve found these especially helpful in village restaurants and local bars, where the menu is often chalked on a board and the owner is busy cooking in the kitchen.