Is it possible to eat gluten free in Greece? The Ultimate Travel Guide

October 29, 2025 •

4 min read

An estimated 1-1.5% of the European population is affected by celiac disease, and for travelers among them, navigating local cuisine can be a major concern. This guide will answer the question, "Is it possible to eat gluten free in Greece?" by exploring the abundance of naturally gluten-free options and the growing availability of dedicated eateries.

Quick Summary

Travelers with celiac disease or gluten sensitivity can eat well in Greece by focusing on naturally gluten-free dishes and leveraging special resources. While awareness is increasing, diligence is key, especially regarding potential cross-contamination. With preparation, a delicious and safe trip is easily achievable.

Key Points

Pre-Trip Planning: Research dedicated gluten-free restaurants in major cities like Athens and carry a translated celiac card for clear communication with staff.
Focus on Naturally Gluten-Free Greek Dishes: Safe choices include grilled meats (souvlaki), fresh seafood, Greek salad (without rusks), and vegetable dishes like briam and gigantes.
Avoid High-Risk Items: Steer clear of traditional moussaka, pastitsio, and deep-fried foods unless prepared in a dedicated gluten-free kitchen due to hidden wheat and cross-contamination risks.
Use Supermarkets for Supplies: Stock up on packaged gluten-free products from large supermarket chains like AB Vassilopoulos and Sklavenitis, especially when visiting rural areas.
Communicate Effectively: Use a celiac card and Greek phrases like "χωρίς γλουτένη" (horis glouteni) to ensure staff understand your dietary restrictions, particularly regarding cross-contamination.
Embrace Mezedes with Caution: Many Greek dips like tzatziki and fava are gluten-free, but always confirm no shared utensils or bread contact to prevent cross-contamination.
Trust EU Labeling: Rely on the official "crossed grain" symbol on packaged products, which indicates they meet the strict EU standard of less than 20ppm gluten.

Navigating Greek Cuisine with Confidence

For those on a gluten-free diet, a trip to Greece doesn't have to mean sacrificing the rich, delicious flavors of its cuisine. The Mediterranean diet, with its emphasis on fresh vegetables, grilled meats, and seafood, provides a strong foundation for gluten-free eating. Success lies in knowing what to seek out and what to avoid, communicating clearly with restaurant staff, and taking advantage of the resources available in major cities.

Embracing Naturally Gluten-Free Greek Dishes

Many staples of Greek cuisine are naturally free of gluten, making them safe and delicious choices. This includes a variety of mezedes (appetizers), main courses, and sides.

Salads: The classic Greek salad (horiatiki) is a safe bet, made with cucumber, tomatoes, olives, onion, and feta cheese, dressed with olive oil and vinegar. Always confirm no croutons or rusks (paximadi) have been added.
Meat and Seafood: Grilled meat skewers (souvlaki) and grilled fish or seafood (psari psito or thalassina) are excellent options. For gyros, order a merida (plate) without the pita bread. Slow-braised lamb (kleftiko) is also a flavorful choice.
Vegetables and Dips: Dishes like baked giant beans (gigantes), baked chickpeas (revithia), and roasted vegetables (briam) are naturally gluten-free. Most dips are safe, including tzatziki and fava (yellow lentil spread), but always inform the staff of your dietary needs to prevent cross-contamination from bread.
Other Dishes: Stuffed grape leaves (dolmades), with a rice and herb filling, are a great option. Greek yogurt with honey and nuts is a fantastic and safe dessert.

Critical Dishes to Approach with Caution

While Greek cuisine offers many safe options, it's crucial to be aware of dishes where hidden gluten is common, especially due to thickening agents or breading. These include:

Moussaka and Pastitsio: Both are traditionally topped with a béchamel sauce thickened with wheat flour.
Keftedes: These Greek meatballs may contain breadcrumbs.
Deep-Fried Foods: Fried calamari or other seafood might be coated in a wheat-based batter and are likely fried in a shared fryer, posing a high cross-contamination risk.
Desserts with Phyllo Dough: Classic Greek pastries like baklava and spanakopita (spinach pie) use phyllo dough, which is wheat-based.

Preparation and Communication are Key

Travelers must be proactive to ensure a safe gluten-free experience, particularly in smaller, family-run tavernas where dedicated menus are less common.

Essential Communication Phrases

To communicate effectively, consider carrying a professionally translated Greek celiac card, available from organizations like Celiac Travel. It helps to know a few key phrases as well:

"Gluten-free": horis glouteni (χωρίς γλουτένη)
"I cannot eat gluten": Den boró na katanalóso glouténi (Δεν μπορώ να καταναλώσω γλουτένη)

Stocking Up at Supermarkets

Major supermarket chains in Greece, such as AB Vassilopoulos, Sklavenitis, and My Market, have expanded their gluten-free sections significantly. Popular brands like Schär are widely available, offering products such as bread, pasta, and cookies. Stocking up on your own snacks can be a lifesaver, especially when traveling to smaller islands with fewer options.

Dedicated Gluten-Free Eateries and Bakeries

Athens has emerged as a hub for gluten-free dining, with several restaurants and bakeries offering entirely safe experiences for celiacs. Examples include Veganaki (100% gluten-free and plant-based), Greek Stories (100% gluten-free), and Marinos Kosmas (a certified gluten-free bakery). While dedicated options are more concentrated in the capital, they can also be found in other popular destinations like Crete and Naxos.

Comparison Table: Gluten-Free Dining Options


Feature	Eating at Dedicated GF Restaurants	Dining at Traditional Tavernas
Safety for Celiacs	Highest safety due to dedicated kitchens and trained staff.	Requires proactive communication and vigilance regarding cross-contamination.
Dish Selection	May offer gluten-free versions of traditionally unsafe dishes like moussaka and pizza.	Limited to naturally gluten-free dishes; modification requests are essential.
Availability	Primarily found in major cities like Athens; less common in rural or remote areas.	Widespread availability across Greece, from bustling cities to small villages.
Local Experience	Offers modern interpretations of Greek cuisine with a safety-first approach.	Provides the authentic, traditional Greek dining experience favored by locals.
Flexibility	Generally less flexible in terms of location; requires planning and reservations.	Offers spontaneous dining options but demands more caution and menu navigation.

Conclusion: A Deliciously Possible Reality

Eating gluten-free in Greece is not only possible but can be a thoroughly enjoyable and authentic culinary journey. The key is a combination of preparation, clear communication, and informed choices. By focusing on the vast array of naturally gluten-free dishes, leveraging dedicated dining spots in urban areas, and being cautious with traditional dishes, travelers can experience the best of Greek food without compromising their health. With each year, awareness and options for gluten-free diets in Greece are increasing, making this beautiful country more accessible than ever for those with celiac disease and gluten sensitivities.

A Celiac-Friendly Greece Experience

Preparation is paramount: Carry a Greek celiac card and research dedicated restaurants in advance, especially in major cities like Athens.
Embrace naturally safe dishes: Focus on grilled meats, fresh seafood, and vegetable-based mezedes and avoid complex dishes like moussaka unless confirmed safe.
Grocery store reliance: Utilize large supermarket chains for pre-packaged gluten-free items, especially when traveling to smaller, less-equipped islands.
Mind cross-contamination: Always ask about shared fryers or cooking surfaces, even for seemingly safe items like fries.
Beyond the islands: While islands have options, mainland destinations like Athens and Thessaloniki often have a more established gluten-free scene with dedicated venues.
DIY options: Consider booking accommodation with a kitchen to prepare some of your own meals, giving you full control over ingredients and preparation.

Frequently Asked Questions

Awareness of celiac disease in Greece has grown, especially in major tourist areas and larger cities. However, it is not as widespread as in some other European countries, so clear communication is essential.

Many restaurants in tourist hubs are knowledgeable, but it varies. It is crucial not to assume a dish is safe just because it appears gluten-free. Always communicate your needs, preferably with a translated celiac card.

Greek fries can be a safe option, as they are often fried in a separate pot. However, you should always ask if a dedicated fryer is used to avoid cross-contamination from breaded items.

Yes, but you should order a gyro merida (plate) instead of a traditional gyro wrap. Request it without the pita bread and ensure no bread touches your food to prevent cross-contamination.

Dishes to avoid include moussaka, pastitsio (due to béchamel sauce thickened with flour), fried items like calamari (shared fryer risk), and pastries made with phyllo dough.

Dedicated gluten-free and celiac-safe restaurants are most concentrated in Athens, with some options in popular islands like Crete and Naxos. Utilize resources like the Find Me Gluten Free app and social media groups to locate these specific eateries.

Yes, major supermarket chains like AB Vassilopoulos and Sklavenitis carry a variety of packaged gluten-free products, often including popular brands like Schär.