Gluten Free Eating Tips: France

In recent years Paris has seen the blossoming of many wonderful gluten free restaurants (blog posts from my recent trip here). France used to have a reputation for being difficult for vegetarians with its meat based meals and as being equally hard for coeliacs with its croissants, wonderful patisserie and general lack of understanding on why anyone would not want to each such delicious food items.

So in advance of our trip to south west France, I wondered whether Paris’ new interest in catering to those with allergies / intolerances would have filtered down to the rest of France. In short, the answer was a big non.

It wasn’t impossible to eat out, and in fact we ate out somewhere different every day during our holiday, but it was a challenge. And luckily for my recently returned anaemia, it involved a lot of red meat. We may bemoan our chain restaurants in the UK but at least they can be relied upon to have standard procedures, staff training and information readily available on allergens. France is a country of (mainly) small independent restaurants and they simply do not have the same information as you might be used to back in the UK/US. It is possible to eat out you need to be prepared!

Here’s a few observations and tips if you’re planning to visit France:

Be wary of non specified items the menu: At each meal, the dish described on the menu was not exactly as was to be served. Where there was a description on the menu, it turned out be more of a general idea than a full list of component parts. Ingredients (sometimes of the wheaty variety such as croutons or nuts sprinkled on salads) were simply not listed on the menu meaning a high potential for unexpected passengers in your meal. On one occasion I was served a steak with a <surprise> great mound of pasta, which I promptly had to send back to the kitchen.

  • You will need to ask the waiter to describe every item in the dish to avoid potential allergens from being in your meal
  • I’ve written previously on eating gluten free in France, you might find some of these tips helpful
  • Check on cross contamination with chips/fries as you would at home. I usually scan the menu first to see if there are any other breaded items listed which may be cooked in with the chips and then ask
Look, no meat!

Look, no meat!

(Lack of) allergy labelling: During 10 days in France I didn’t see even one single allergen noted on a menu. Neither did I see a note on any menu or any sign displayed in any restaurant asking diners to speak to staff about allergens in the their dishes. I thought the EU allergen labelling rules applied Europe wide, but seemingly not in the part of France I was visiting.

  • Don’t expect menus or restaurants to display/have readily available the level of allergen information we are used to having in the UK. Use translation cards to explain your dietary needs or learn the words in French for the allergens

Vegetarians: Generally I found very little choice for gluten free vegetarians on menus. And if your child is a gluten free vegetarian, they will have very few/no options for eating out. Omelettes were featured regularly on many menus which is at least one possibility. We even discovered l’Omelettaria in Bergerac where there were a number of veggie options and this was the only place I saw which had a child’s vegetarian meal offered (so long as they like eggs, that is!).

  • Explore the fabulous local weekly markets and pick up beautiful fruit and vegetables. Make up for limited choice to eat out in restaurants by having wonderful picnics in a picturesque spot instead

Service stations: We drove from London down to the south west of France so stopped a number of times, mainly thanks to two small voices in the back of the car screaming “Daddy, park car! Get out! Walk!” Whilst I’m thrilled at how they’re turning into small people able to communicate what they want, singing 62 verses of Old Macdonald’s Farm in one go deserves a break.

Service stations in France are located at regular intervals along roads. Aire stations (which under French law must be no further than 20kms apart) range from those with petrol stations, restaurants and small convenience shops to those which are little more than a clearing alongside the road with a picnic table (and no toilet).

The only pre packaged item I found to eat in any Aire station with a shop/restaurant we stopped at was this tuna salad – complete with test tube of oil/balsamic. It also contained a chocolate chip cookie but both the cookie and the salad were in separate sealed packaging so OK. Otherwise in some service stations there were packs of cheese and ham – but they weren’t sold in all service station shops.

  • If you can, do what the French do and pack a picnic and find a nice roadside Aire station to stop at. Sadly my food organisational / time management skills do not extend this far so I took some emergency snacks in case there was nothing gluten free.

Kids meals: While I am not a particular fan of kids meals, in France many of the dishes from the regular menu were not really suitable for my just-turned 2 year olds. The default kids meal everywhere involved steak haché (basically a good quality hamburger but no bun) and frites. This should be gluten free as it’s essentially just chopped steak with seasoning. Some places had a poached fish fillet and other chicken nuggets (not gluten free) but generally there was little choice. However, as above, I discovered that what was listed on the menu was often not as provided. Mostly the menus stated dessert was ‘Un glace’ – an ice cream. What, in fact, the restaurants offered under the auspices of un glace varied from delicious homemade ice cream to a fluorescent coloured ice pop in a frozen plastic tube to a bowl of Smarties.

  • If you want to avoid disappointing the kids, make sure you ask at the outset what’s on offer (or simply pay the extra to order what they want!)

In general I found it was possible to eat out gluten free in France but I ate a LOT of steak and confit de canard. I speak French quite well but in any case I always travel with the language cards as a backup.

Have you travelled to France recently as a gluten free diner? How did you find it? Perhaps you live in France? I would love to hear your feedback on gluten free dining in France.

Resources for gluten free restaurant dining:

Gluten Free Roads – Very useful app but didn’t have many places listed near where I was in France

Sortir Sans Gluten – Searchable for restaurants (in French but easy to navigate)

French Coeliac Society – their guide (in English) to eating gluten free in France. Contains some phrases to help explain your dietary needs

Manger Sans Gluten – searchable map for gluten free shops and restaurants (also in French but super easy to navigate)

Gluten Free Pizza: Pizza Buzz, London EC2

Pizza Buzz is a new pizza restaurant offering tailor made pizzas to either eat in or take away. The restaurant is located in the new Alphabeta building on Worship Street London EC2 meaning it’s a short walk to both Liverpool Street / Moorgate or the Old Street roundabout, which should guarantee a good mix of clientele. The inside of the restaurant is clean, bright and I particularly liked the original art on the walls which one of the team explained had been drawn by an artist, freehand, with a couple of pens.

Pizza Buzz have clearly given some thought to catering to those with not just a gluten intolerance but also those intolerant to dairy.  I was impressed with their cross contamination procedures. It’s hard for any restaurant to completely eliminate the possibility of any cross contamination but Pizza Buzz have taken great steps to minimise the risk of cross contamination.

I visited with Carly with whom I have an occasional gluten free lunch date and catch up. Our offices are located close to each other and I really enjoy the opportunity to try out somewhere new and gluten free, with great company.

Pizza Buzz

Pizza Buzz works with an assembly line to create a customised pizza of your own choice. You can have their suggested specials “Worship Street Loves” (ham and pizza, weirdly, appealed to me) but why do that when you can create your own?!

Worship Street Loves Pizza Buzz

It works like this:

  1. Request a gluten free base (if you eat gluten, the Pizza Buzz bases are 50% white flour, 50% spelt)
  2. Select your base from 5 options which include dairy/lactose free
  3. Then ready yourself to select from the many, many toppings options from protein, cheese, vegetable stations as you walk along the line making your choices

Once you advise you’d like a gluten free base, you’ll be assigned the dedicated gluten free chef (complete with a big, green shiny badge to identify them!) who will firstly change to clean gloves. This chef takes sole charge of creating your pizza from base selection to adding the toppings of your choice and delivering it to the wood fired oven for cooking. I liked this idea a lot. Gluten free pizzas are assembled in dedicated tins which are only used for the gluten free pizzas. The gluten free pizzas are placed within the tins into the oven to cook meaning no chance for cross contamination with the regular pizzas while in the wood fired oven.

The gluten free pizza bases are currently sourced from a Finnish supplier but at some point Pizza Buzz may move to making them in house.

One tip if you’re a little indecisive – like me – when it comes to selecting food (what you mean I can have ANY TOPPING?!) then you might want to give some thought in advance of visiting to Pizza Buzz to which toppings you’d like on your pizza. There’s an enormous choice and it’s a little overwhelming to choose, especially when it’s so rare for those of us with allergies and intolerance to be able to do this.

Once the pizza has gone in one of the two massive wood fired ovens, it’s ready in a couple of minutes. You’re given a ticket with your pizza number on it and once you’re pizza is ready, your number is called. It’s super quick.

Gluten Free Pizza Buzz

So quick, in fact, I’d not managed to select my soft drink from the space age drinks dispenser with up to 120 flavour combos (yep, more choices to make) by the time my pizza number was called.

I went for pancetta, fennel salami, gorgonzola, tomatoes and black olives on my pizza. Each topping is priced depending on whether it’s standard or premium ingredient (see below). You could really go to town with the mix and match toppings –veal meatballs, smoked provola cheese, roasted aubergine and curly kale perhaps? But one word of caution – if you get too carried away with toppings the cost of your pizza could quickly rack up.

Gluten Free Pizza Pizza Buzz

How did the pizza taste? The base was thin and crispy, just as I like it. While some pizza bases can be a little sweet/sugary, I didn’t find this with the Pizza Buzz bases. The toppings were all good quality ingredients.

Gluten Free Pizza Buzz

We tried the burratas (£5.50) on the side. I chose mine with beetroot and mint and Carly went for the tomato and basil. The burrata was creamily delicious but of the two, I preferred the tomato and basil flavour. Other side options can include a variety of different side salads.

Pizza Buzz ice cream

For dessert, Pizza Buzz offer three options for ice cream: cow’s milk, goat’s milk and almond milk. Once you’ve chosen the base for your ice cream, you then mix and match it with selection of various flavours including vanilla, rose, confit of orange.

gluten free at Pizza Buzz

NB FOR THOSE WITH NUT ALLERGIES: The ice cream machine does a full clean down after the ice creams have been made using the different milk bases but there are nut products going through the machine so please note this. You’ll need to make your own decision whether the machine’s clean down is sufficient or not.

Many thanks to Pizza Buzz for inviting us to lunch. Although we ate as guests, the views expressed above are my honest views and I will be returning soon of my own accord!

Where: Alphabeta Building, 2 Worship Street, London EC2A 2AH


How Much: 12” bases start from £4.25. Toppings range from £1/£1.5 for veg, £1.50/£2 for protein to £1.95/£2.50 for cheese depending on whether you go for the premium option or not. Worship Street Loves pizzas start from £8.20. Gluten free pizza bases have a £2 surcharge

Would I return?: Definitely! Dreaming of the current pizza and bottomless prosecco deal for £25….

gluten free pizza and bottomless prosecco...what could possibly go wrong?!

Gluten & Nut Free Paris: Helmut Newcake

Of all the gluten free places in Paris I wanted to visit on my trip, Helmut Newcake was at the top of the list. I’ve seen literally hundreds of photos blogged, tweeted and instagrammed about their stunning gluten free creations since the opened a few years ago. Yet, in the end, it turned out to be my final stop.

Helmut Newcake is a 100% gluten free bakery which has two locations. The larger cafe is close to the trendy Canal St Martin at 36 rue Bichat, 75010 Paris. The other, smaller location is located at 28 rue Vignon in the 9th arrondissement. I visited the latter shop. I’d read that it was takeaway only at this location so I was anticipating a small counter style outlet. In fact, they are two high tables with bar stools so if you wanted to eat in (which I did), you could.

Like Chambelland, I’d emailed Helmut Newcake in advance of my visit to check out the nut free options. They’d only told me there were some and should check in store on my visit. I was very pleasantly surprised to find there were in fact quite a few options.

Helmut Newcake - Gluten Free Mrs D

I couldn’t eat the items with pastry bases as these contained nuts (shame, don’t they look so pretty?) but many of the other products were fine.

I was overjoyed to find I could eat this salted caramel eclair. Anything salted caramel is a total winner in my book and this was no exception.

Helmut Newcake - Gluten Free Mrs D

I visited en route to the Eurostar and I’d wanted to take some items home to London with me. However, on the day I visited the weather was sweltering hot so I decided bringing any cream based cakes back to London would probably be a bad idea.

Helmut Newcake - Gluten Free Mrs D

Instead I chose this. I have no idea what it’s called, but it’s possibly the best cake I’ve ever eaten. Kind of a chocolate cake in a cake. With a sort of crusted top. The chocolate part in the centre was a different texture to the outer structure. If you see this, don’t leave Helmut Newcake without (at least!) one.

Helmut Newcake - Gluten Free Mrs D

They looked much more beautiful before their trip back on the Eurostar to SW London

I also bought these biscuits. I learnt a lesson here. I always think about bringing treats home for Mr D. I learnt now I need to bring them home for the mini Ds too (well, at least for the one who has the sweet tooth) because most of my biscuit was handed over to Mini D1. Once I’d given her a small piece she was pretty insistent about me handing over as much as she could squirrel away into her cheeks.

In terms of the range of products on sale in the two Helmut Newcake outlets, the chap at rue Vignon told me they were exactly the same. So whichever location you choose to visit, you can be assured of tasting a superb gluten (and nut) free creation.

Location: 36 rue Bichat, 75010 Paris and 28 rue Vignon, 75009 Paris
Would I go back? Certainly! As far as gluten free cakes and patisserie in Paris is concerned, I saved the best to last.

Gluten (and Nut) Free Paris: Chambelland Bakery

I very rarely write on this blog about my nut allergy (I’m allergic to almonds, hazelnuts and chestnuts). Although the consequences of me eating nuts are more immediately severe than eating gluten, I generally find it easier to avoid nuts than gluten. I think it’s lucky I’m not particularly fussed about eating cake, despite what you will see in the blog posts about Paris!

The trouble is that of all the nuts a Coeliac could be allergic to, almonds are probably the worst. The ubiquitous gluten free brownie usually contains them. Many cake companies use ground almonds to enhance the texture of gluten free cakes, biscuits and pastries. So on the odd occasion I do fancy a sweet treat AND I manage to find a gluten free option, my excitement is almost always quashed with the response that the gluten free cake contains almonds.

Knowing this, and that I’d have limited time in Paris to visit patisseries, I emailed a couple of the gluten free bakeries in Paris to check whether they also had nut free options.


Chambelland kindly provided the following list of options which are both gluten and nut free. Unfortunately anything with a pastry type case/base was not an option for me as they contained nuts but there were plenty of fantastic alternatives:

– Le browkie (a cross between a cookie and a brownie)

– Les chouquettes (choux pastry sprinkled with pearl sugar)

– Les cakes au citron et au chocolat (lemon and chocolate cakes)

– Le rocher à la noix de coco (a sort of coconut macaroon)

– Le coco chambel (bar made with sesame, chocolate chips and honey)

– Le moelleux au chocolat (basically a cold version of a melting middle chocolate pudding)

After a long day in the office it was touch and go if I’d get there. I’m so glad I did. The bakery is very elegant. Even though I arrived towards their closing time, there was a long line of Parisiennes picking up their gluten free sweet and savoury treats.

Chambelland is a 100% gluten free bakery. They use rice and buckwheat flour in their products which are naturally gluten free.

The breads here are outstanding (NB one bread on sale contained hazelnuts). I’d like to come back and pick up some slabs of their bread to take for le picnique with some fabulously stinky Epoisses and oozy, gooey Camembert in one of Paris’ parks.

Of the sweet treats I bought, this moelleux au chocolat was outstanding.

Chocolate heaven

Location: 14 Rue Ternaux, 75011 Paris


Would I go back? Bien sur! I’m dreaming about a cheese feast in Paris with a slab of the Chambelland bread.

For more posts on Paris, please click here.

NB Whilst Chambelland is 100% gluten free, they do have nuts on the premises and in some of their products. If you have a serious nut allergy, please do your own due dilligence before visiting.