Gluten-free sign and pasta ingredients at an Italian restaurant (starkovphoto-Adobe Stock)
A pistachio cornetto, tender homemade pasta or creamy, crunchy cannoli: these are some of the delicacies anyone with gluten sensitivities or celiac disease dreams of eating when visiting Italy but may know all too well that heart-sinking feeling of not wanting to risk it. No worries. Italy, especially Rome, is a very gluten-free-friendly place and the quality is bellissimo!
When in Rome, I never felt like I was struggling to find options or a place to eat. I often found something I could eat even at places that didn’t advertise being gluten free. Best of all, Rome takes cross-contamination very seriously and if you are eating gluten free, many restaurants will have an AiC certified stamp on their menu that stands for “Associazione Italiana Celiachia,” or Italian Celiac Association. Some also stick a little flag in the food to signify it is gluten free. All the pasta, breads and pastries I feasted upon were truly handmade and not pre-packaged; I felt like I wasn’t missing out on a truly authentic Italian dining experience. Below are some of the places I went, but there are many more in Rome and throughout Italy.
Right by the stunning Trevi Fountain is Pizza in Trevi. This AiC-certified restaurant produces gluten-free items in a separate facility to avoid any gluten contamination. The gluten-free pizza is made with organic brown rice flour, organic buckwheat flour, extra virgin olive oil, and sourdough starter. The pasta is completely organic with a simple list of ingredients: organic rice flour, organic buckwheat flour, organic quinoa flour, and organic corn flour. I appreciated seeing a list of their ingredients on their website.
GF Capricious Pizza at Pizza in Trevi, Rome (Katie Wells)
I had heard this pizza place was amazing, but I thought the gluten-free (GF) crust might be, well, nothing special like a lot of places I’ve tried with a “fresh” GF crust in the states (aka the same frozen brand I would buy from the grocery store). I was so happy to find out that this restaurant really cared about their GF options and, like with the pizza they are known for, used a sourdough starter. My sister-in-law and I shared the Capricious Pizza. This was our first meal after landing and the warm crispy crust, prosciutto, mushrooms, melty cheese and olives were a perfect welcome for our first time in Italy. I only had the pizza that night, but they had a wide variety of GF appetizers, pasta dishes and desserts.
Pantha Rei offers nearly 90% of their menu gluten free. They are also recognized by the AiC and retain the integrity of Roman trattoria cuisine by using homemade, seasonal and fresh ingredients in their dishes. Here, I joined my husband, brother-in-law and sister-in-law for a sit-down meal at a well-dressed table on the cobblestones just outside of the restaurant. We listened to the sounds of Rome accompanied by a violinist playing nearby. What I loved about this place is that I felt spoiled for choice.
GF Suppli at PantHarei (Katie Wells)
GF Raviolo Ripieno di Ricotta e Spinaci at PantHarei (Katie Wells)
For an Antipasti (starter) I tried the Suppli, a fried rice ball with tomatoes, ground meat, and gooey cheese. Then, my spouse and I split the Raviolo Ripieno di Ricotta e Spinaci, a delicious GF ravioli with ricotta and spinach. I was also on a mission to try a true Italian meatball while in Italy, but you know… breadcrumbs. Here, however, I ordered polpette al sugo con pecorino (Meatballs with tomato sauce and cheese) and it did not disappoint. Sadly, I had no room for dessert. If I had, the classic tiramisu with coffee would have been my choice. Many of the dishes offered at this restaurant also have a lactose free and vegan variation.
Riccardo Taliani Banqueting was one of my favorite breakfast spots of the trip. The inside was small, but each time we visited we managed to find seating on the patio. It opened early and the service was quick, which was beneficial since we booked a lot of morning tours while in Rome.
GF Italian pastry from Riccardo Taliani Banqueting (Katie Wells)
There were a few options for GF pastries like croissants and cannoli; however, my eyes lit up when I saw this sort of cake/muffin hybrid filled with a generous swirl of chocolate cream and topped with crushed pistachio nuts (sadly, I can’t remember what it was called). If you go, you will know it when you see it! Despite the sugar rush, paired with a double cappuccino, it was perfect and so, so delectable. If I could have that in place of a birthday cake each year, I would. (AiC certified)
A few other gluten-free places I had on my list to try, but didn’t make it to were:
A 3-generation family-owned Pasticceria Artigianale (artisanal pastry shop) that is now 100% gluten free with every Italian cookie, cake, cannoli, or tart you can dream of, and they have a savory menu as well. They even have a GF laboratory for production and new creations. (AiC certified)
This restaurant just outside Vatican City, offers plenty of gluten-free options like Calizoni, pizza and pasta. They are said to be pizza masters, blending over 100 years of Roman and Abruzzo cuisine tradition. (AiC certified)
Mama Eat offers gluten-free and lactose-free options at their homestyle cooking restaurant. Mamma Marcella and her two brothers founded the restaurant when she was diagnosed with celiac disease. The menu features her recipes based on the fundamentals of Neopolitan staples. Each of their restaurants have two kitchens so that guests can have gluten-free, lactose-free or both options safely for their meal. They are 100% gluten free and offer pizza, pasta and even beer here. If you are travelling across Italy, Mama Eat is now located in Naples, Pompeii, Florence and Milan as well. (AiC certified)
Ironically, a place that is so well known for gluten-based foods, was also very accommodating. Don’t be afraid to try other GF places in Rome and to simply ask if there are options wherever you pop into. I even found a tasty GF lemon cookie at an airport coffee shop on the way home.
“‘Senza glutine’ means ‘gluten-free’ in Italian. A helpful phrase to ask if a place has gluten-free options is: ‘Avete opzioni senza glutine?’”
