Treatment Guide

Gluten-Free Foods and Tools to Pack When Traveling Abroad

Gluten Free Works Jennifer Harris

Gluten free travel foods mrs may's cashew crunch

Mrs. May’s Cashew Crunch is filling and slightly sweet. Photo: Mrs. May’s

When we went on our trip to Europe I wanted to be realistic about what gluten-free foods I brought with me. I didn’t want to be in a situation where I had little to no food options, but I also didn’t want to bring my entire pantry with me, so I managed the situation by packing my favorite ‘staple’ items that did not need refrigeration.

I don’t know about you, but I tend to eat totally differently when I am traveling than I do at home, so I pack items I know will keep me full between meals and in place of meals. I also pack something sweet because that is usually the hardest thing to find when traveling and I just love sweets.

Minimus sells a number of shelf-stable travel sized gluten-free items, so check out their site to see what is available and stock up. Remember, this list includes my favorite travel items, but there are many more gluten-free options. My favorite gluten-free products to travel with are:


  • Bread – Schar’s deli-style bread tastes great and it is ready to eat right out of the package. I also like to bring homemade muffins or biscuits
  • Soup cups and meals – Dr. McDougall’s soup cups and meals are easy to make on a plane, train, or in a hotel room. St. Dalfour meals has two gluten-free meals and their Three Beans with Sweet Corn is my favorite
  • Make sure to also pack napkins, plastic silverware, hand sanitizer, and sealed plastic bags. The plastic bags can be used to keep opened products fresh and to take leftovers back to the hotel.


My favorite gluten-free tools to travel with are:


Very little of my packed foods came back with me and boy did they come in handy. Eating gluten-free when traveling in Europe was an adventure and one I would recommend.

What are your favorite products to travel with overseas?



Author Information: Jennifer D. Harris, Atlanta, GA
Jennifer D. Harris,
Atlanta Gluten-Free Examiner
Program Chair, Atlanta Metro CeliacsTwitter@jenniferGFinGA

About Jennifer Harris

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Author Information: Jennifer D. Harris, Atlanta, GA Jennifer D. Harris, Atlanta Gluten-Free Examiner Program Chair, Atlanta Metro CeliacsTwitter@jenniferGFinGA


  1. I recently did a trip to a less populated area in South West France and that was quite an adventure. Here are some of the items I brought along so I didn’t starve:

    Glutenfreefrieda’s Granola
    Justin’s Almond Butter and Honey
    Homemade Bread – I wish I had brought more of this as I only brought a few slices
    Protein Bars – Pure Bar (chocolate brownie is my favorite flavor) and Rise Bar (crunchy macadamia pineapple is my favorite flavor)
    Tasty Bite Madras Lentils (tastes fine cold)

    I was able to find quite a few tasty treats in the grocery stores down there. They had quite a selection and the breads were out of this world.

  2. Hi. I found your post very interesting. I have a question: are airports ok with you taking food? I’m a newly diagnosed coeliac and it’ll be my first time travelling gluten free next year. Thanks for your help!

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