Gluten-Free Tapas in Madrid
If you love discovering local cuisines but gluten doesn’t love you, you’re in luck in Madrid!
The best part of Spanish food for gluten-free travelers is that there is very little “hidden” gluten. If you’re looking to try traditional Spanish dishes at tapas bars and neighborhood restaurants, as long as you avoid the bread (which almost always comes in its own little basket) and fried foods, you should be fine. Most Spanish dishes are ingredient-driven; grilled fish and meat, bean stews, plates of cured meats and cheeses so there are tons of fantastic options!
Here are some of our tips and tricks for Great Gluten-Free Madrid options!
At the end of the post, you’ll also find a downloadable ordering guide for navigating lunch, tapas and more.
Beautiful plates of Manchego cheese and roasted peppers with sliced onion and olive-oil packed tuna are great examples of “raciones” tapas-style sharing plates that show off fresh ingredients with no need to worry about “hidden” gluten.
Go-To Gluten-Free Tapas in Madrid
Traditional and modern tapas bars feature small bites and larger sharing plates called raciones that feature delicious, fresh ingredients. A plate of jamón (cured Spanish ham), a cheese board, fried padrón peppers and creamy ensaladilla rusa (potato and tuna salad) are all tapas classics that are naturally gluten-free. Salads, egg dishes, grilled meats and seafood are also popular at tapas bars served in the sharing plate (ración) format. As most dishes are presented with just a sprinkle of lemon juice or a drizzle of olive oil, there are few sauces to worry about.
Unfortunately, you won’t be able to try the ubiquitous croquetas. Croquetas are made with a base of bechamel sauce (butter/olive oil cooked with flour and thinned with milk) then breaded and fried. Speaking of fried foods, anything empandado is breaded with bread crumbs and fried. Most fried seafood is coated with flour or a flour-based batter and should be avoided.
But there are TONS of great seafood and fish options. Instead of calamares a la romana (fried calamari rings) try sepia a la plancha (tender, grilled cuttlefish chunks)! Instead of gambas a la gabardina (breaded, fried shrimp) try gambas al ajillo (whole shrimp served in sizzling olive oil with garlic and little chili). Instead of merluza rebozada (breaded and fried hake) look for merluza a la plancha (grilled hake) or merluza en salsa verde (hake with a parsley and olive oil sauce). Any fish or seafood served “a la plancha” (grilled) is a great choice!
Meat Dishes: Which to Enjoy and Which to Avoid
In terms of meat dishes, avoid albónigas (meatballs) as they are normally made with flour and/or bread crumbs. Cured meats like jamón and cecina (smoked, cured beef) are great options. Cured sausages like chorizo (paprika-spiced cured sausage) and salchichón (salami-like sausage) typically do not have any additives with gluten but you can always ask. Different cuts of pork like Solomillo (pork tenderloin) or Secreto íberico can be served grilled and sliced to share. There are tons of dishes with meats stewed with wine and aromatics like carrillera al vino tinto (pork or beef cheeks stewed with red wine). If you are concerned about sauce thickeners, check with the waiter!
Grilled sepia (cuttlefish) with alioli and a squeeze of lemon is a tapas bar staple and naturally gluten-free!
Another great feature of tapas bars in Madrid is that potato chips are everywhere! These are just potatoes and oil, the perfect (and perfectly decadent) gluten-free bite. For a real Madrid treat, try boquerones en vinagre (pickled white anchovies) on top of shatteringly crunchy chips. And there’s always olives, lots and lots of olives!
Boquerones en vinagre (pickled anchovies) served with potato chips are one of the great pleasures of Madrid’s tapas bars.
Classic Gluten-Free Spanish Foods: Potatoes dishes!
Speaking of potatoes, be careful with the Madrid staple, patatas bravas (fried potatoes with spicy sauce) as the sauce can sometimes be thickened with flour. However, patatas fritas (French fries) in all their crunchy splendor, are a typical garnish with meats and fish. Another great Madrid bar food is huevos rotos (fried eggs with fried potatoes and fun toppings like ham, sausage or peppers). Pisto (Spanish Ratatouille) is full of zucchini, tomatoes and peppers and is often served with a fried egg on top.
Many café and restaurants now offer gluten-free bread options. You can always ask “tienes pan sin gluten?” Do you have gluten-free bread?
No gluten-free list is complete without mentioning tortilla! In Spain, tortilla refers to a thick, frittata-like omelet. Thinly sliced potatoes and sometimes onions are gently fried then cooked to golden perfection with lots of eggs. A pincho de tortilla is a generous slice, perfect with morning coffee (or anytime during the day).
A “pincho de tortilla” is a wedge of this lovely potato and egg omelet. It’s perfect for breakfast, a light lunch or an easy dinner. Tortilla is available at bars, cafés and restaurants at all hours of the day and night!
Breakfast in Spain usually involves toast or pastries, so it can be trickiest meal of the day. A pincho de tortilla is a great options or ask if the café has “pan sin gluten” (gluten-free bread). You can always pop into a local supermarket where packaged gluten-free breads and pastries are almost always available. Another option is to stop by one of the great gluten-free bakeries and cafés.
gluten-free bakeries in Madrid:
Leon the Baker: This excellent gluten-free bakery has three locations around the city. I pick up bread from the Conde Duque store to serve on my tours for gluten-free guests.
Sana Locura: This bakery and café is a true gluten-free destination. The bread is fantastic and the pastries are decadent. Note: Sana Locura closes on Mondays.
Gluten-free visitors to Madrid and the rest of Spain will find tons of delicious options at tapas bars, cafés and restaurants. You can always ask your server if a dish you’re interested in has gluten “¿tiene gluten?”. Please note that if you are celiac and can react to cross-contamination, you should be more careful about where you go.
Both the De Tapas: Evening Tapas and Wine Experience and the De Mercados: Neighborhood Market and Tapas Experience have great options for gluten-free guests. If you have any questions about gluten-free ordering or other Madrid questions, feel free to get in touch!
You can also download our printable ordering guide with traditional Spanish gluten-free menu options for tapas, lunch, desserts and more!