I will state with certainty that your experiences can and will vary. I have gone on 60+ cruises, even the same ship in May and then again in October of the same year. The options & my overall experience could have been more consistent. Based on that fact, we welcome and appreciate any personal experiences you can share about a recent cruise with our readers in the comment section of this post.
In recent years, gluten-free cruising has become more and more accessible, with nearly all major cruise lines increasing their gluten-free celiac friendly options aboard their cruise ships.
Yes, cruise ships are celiac friendly and you can contact the cruise line ahead of time to discuss your options. Many lines have celiac friendly gluten-free menus available in the main dining room and buffet. They may also have gluten-free room service options.
They all offer options, but Royal Caribbean and Carnival have an excellent reputation with gluten-free cruisers. Whether you are gluten-free due to Celiac disease or avoiding gluten for other health reasons, more and more cruise lines can now provide plenty of delicious, safe options.
Here are some tips for gluten-free cruising and some of the best gluten-free cruise lines.
Advance Notice – Contact the cruise line ahead of time
While the major cruise lines have started to offer more standard gluten-free food on their cruise ships, many prefer you to provide notice of your dietary requirements right after booking your trip. Providing advanced notice to the cruise line means they will be sure to stock up on more gluten-free ingredients and provisions for your cruise. Most cruises already serve gluten-free breads, pizzas, and pastas but may not include gluten-free desserts and beer. Your ship’s maître d’ will also be aware since it will come up when your key card is run to take you to your table, and they will be able to advise you what menu items do not contain gluten and can also handle any special requests you may have. We suggest meeting with the maître d’ each day and pre-ordering food for the next day. This holds true for even dining at a specialty restaurant. Many cruise lines have a special needs form that needs to be completed in advance, or you will need to provide the information in your online profile. We suggest doing this at least 4 to 6 weeks in advance. Your travel agent will be happy to assist you.
Speak Up
Alert the staff to your needs. Check in with the maitre’D, head waiter, and dining staff about safe gluten-free choices. I have Celiac and want to feel “normal,” especially on vacation. Therefore, I don’t want to find the chef and talk about what is safe on the buffet line or order my meal the night before, but the truth is if I don’t do these things and speak up about my likes and dislikes, the experience is not the same. When I stop being embarrassed or frustrated by my condition and talk to the chef, 9 times out of 10, it goes better than expected. Suddenly, I am being offered items even off the menu that can be prepared for me the next day. Ask about sanitation protocols regarding gluten. The crew should be able to tell you how they clean surfaces, utensils, and dishes to avoid cross-contamination.
Watch the Buffets
Although buffets will have gluten-free items, the chances of cross-contamination are quite high. You also can’t be certain if flour was used in any of the sauces offered on protein dishes. We suggest the main dining room or even fresh grilled items by the pool as an alternative to eating at the buffet. If you go to the buffet, find a chef and have them walk you through their gluten-free options for the day. Look out for hidden sources like soy sauce and thickening agents. Ask questions about ingredients. I avoid the buffets as I have gotten sick even when eating items that were gluten-free, so I can only assume it was cross-contamination.
Go Prepared
If you spend long days in port, plan ahead and take some backup items, such as Kind bars, trail mix, or chips. Research gluten-free dining options at ports of call if you plan to eat off the ship. You may or may not be able to find anything gluten-free easily while walking in port, particularly in the Caribbean, where many things are fried. Most ports in Europe and larger cities have plenty of gluten free options, but it’s still a good idea to have something with you just in case. If you are not part of a shore excursion and on your own, check the internet ahead of time and look for gluten free restaurants in the ports you are visiting. Bring some ziplock bags from home. Grab a few extra gluten-free muffins or pastries from the buffet or dining room and store them in Ziploc bags in your stateroom. They can certainly come in handy when you need a late night snack.
Express Appreciation
The bar staff, servers, and room attendants get tips on cruises, but the chefs do not. If one of them went above and beyond, mention their name at the end of the cruise on the survey. Other options are to buy them a small gift in port or give them a tip.
Splurge
If your budget allows it, discuss with a travel consultant the benefits of booking a suite. Many ships offer an exclusive specialty restaurant for suite guests to have breakfast, lunch, and dinner, which means there is a dedicated kitchen, and they cook for fewer guests than the main dining room. It is easier for them to cater to your specific needs and wants. If a suite is not within your budget, consider saving up for a specialty restaurant. These meals can range anywhere from $15 to $75 pp, depending on the ship and menu, but you are going to get a fantastic selection of menu items not found in the regular dining room.
Here is an overview of various cruise lines and how they handle gluten-free food items.
Celebrity Cruise Line Gluten Free
Celebrity has a reputation for having many gluten-free options for guests, particularly in their specialty restaurants. Even in the regular dining room, there is a special order line in the galley where meals are prepared to avoid cross-contamination. All food and beverage crew are required to complete Dine Aware training, which educates them on food allergies. I experienced this firsthand in the main dining room. The waiter brought bread for the table, including some gluten-free bread for me, but he took it further and brought me my own butter. Not every waiter realizes it gets complicated to share the butter with those who do not have gluten-free allergies. While on the new Celebrity Edge cruise ship, I was so excited to not only find an extensive gluten-free only bar in the buffet area, but there were also clear signs on all food items throughout the entire buffet area, so I knew what was safe without asking. One evening, they had an amazing cake (picture above.) I tend to enjoy salty over sweets, but I still think about this slice of cake months later. It tasted like an elegant wedding cake with a light raspberry filling. My only mistake was thinking they would offer it again on the cruise, and it was only available that one night. Had I known, I would have gotten a few slices to return to the cabin! Celebrity Cruises itineraries are now also available for booking.
Holland America Gluten-Free
Holland offers several gluten-free options on all of its menus. With 24 hours notice, they stated that they could make just about anything, including gluten-free pasta, bagels, pancakes, waffles, and even Asian dishes using tamari. In the main dining room, Holland America tends to have more gluten free options each night as part of their regular menu than other cruise lines. Most ships offer hamburger & hotdog buns and gluten-free pizza at the New York Pizza bar. The best gluten free meal, I feel, can be found at their Asian restaurant, Tamarind. The Thai chicken & rice soup was delicious. For dinner, I had Szechuan shrimp, which was great. Holland America Cruises is now available.
Royal Caribbean Cruise Line Gluten Free
Royal Caribbean is another popular cruise line that thoroughly caters to gluten-free cruisers. They offer plenty of gluten-free sandwiches, pastries, and pizzas with separate designated cooking areas to avoid cross-contamination. Most people don’t realize they can go to Sorrento’s, the pizza place onboard, and order a gluten-free pizza. We just cruised on the Mariner of the Seas, and I could order gluten-free pizza via room service, but it took about an hour and a half to arrive, so be sure to plan ahead. At Sorrento’s, they make it fresh in about 25 minutes. I also went to Izumi with my family and watched the chef cook, but my food was prepared in the back with gluten-free soy sauce. The rice was slightly bland, but they did give me extra tamari. I was just happy to enjoy the evening with my family. The next day, I took a sushi class, and again, I was set up with my own station. My krab and tempura shrimp were replaced by ahi tuna (yum!) They went to great lengths to ensure there was no cross-contamination, including cutting my rolls in the kitchen with a separate knife. I am no expert, but I think my sushi rolls pictured below didn’t come out half bad! Please note that eel sauce has gluten, so only tamari, ginger, or spicy mayo must be used on your rolls.
I also ate at Chops Steakhouse. The goat cheese salad caught my eye and is usually not gluten-free because it is served crispy with a breading, but they made me one without the breading. I then ordered shrimp cocktail. The kitchen staff was unsure of the cocktail sauce, so they made some from scratch, which was delicious. On our last day, we ate at Jamie’s. They gave me the most delightful bruschetta with gluten-free bread and my own plate of cheese and meats to avoid cross-contamination with my family, who were served various appetizers to share. If I had any comment, it would be about limited dessert options. Izumi only had fruit, and Chops & Jamie’s Italian had a pavlova or lemon sorbet. In the main dining room, they had creme brulee or ice cream. It was not a big issue for me because I was always too full for dessert from all the great food.
Royal Caribbean also offers gluten-free beer on its cruise ships. Browse Royal Caribbean Cruises to explore cruising options and find more information about the cruise line.
Update: We just sailed on the Allure of the Seas. I was pleasantly surprised at a few things. In the main dining room, I asked for french onion soup (thinking they would only give me the broth & cheese.) It took some time, but the chef made it for me with gluten free bread. It was delicious! There was a wine sauce available for the filet, which was not gluten free; once again, the chefs prepared a gluten free wine sauce. I found the Coastal Kitchen, which was for suite guests, could have been more accommodating overall. They had a handful of gluten free items on the menu for breakfast, lunch & dinner, but even though it was a smaller kitchen, they did not take the time to make any adjustments to dishes that had gluten.
Norwegian Cruise Line Gluten Free
Norwegian has a number of gluten-free options onboard automatically, including pre-packaged cookies & toast, but with advanced notice, they can arrange gluten-free baguettes, buns, pasta, and even gluten-free pancakes. How about chicken parmesan or crab cakes? Just work closely with your head waiter, and NCL seems to pull out all the stops whenever possible. Gluten-free dessert options include ice cream, souffles, and creme brulee. Browse NCL Cruises to see which ships and itineraries are available.
Princess Cruises Gluten Free
Currently, Princess Cruises offers a variety of gluten-free products such as bread, cereal, spaghetti, and macaroni. They also have a special gluten-free mix to make cookies, cakes, muffins, pancakes, and pizza crusts. In addition, they offer gluten free beer and vodka on request. Princess is happy to accommodate guests with special dietary needs; however, it is important to notify them in writing at least 35 to 65 days in advance, depending on the cruise. If you like seafood, we highly recommend Steamers restaurant. Also, if you book a balcony cabin or above, you can order a deluxe balcony breakfast or dinner (for a fee,) and they will include items such as gluten free muffins, french toast, pancakes, or pastas when arranged in advance.
Disney Cruise Line Gluten Free
Does Disney cruise do gluten-free? Just as Disney theme parks have an excellent reputation when it comes to accommodating those with special dietary needs, Disney Cruises are no exception. All they ask is that you make note of your gluten intolerance or any other dietary restrictions on your reservations when you book your trip. One unique thing they offer is popcorn for sale, which is gluten-free, like the Disney Parks. It’s easy to grab and take to the cabin for a snack. They have the typical muffins, toast & pancakes for breakfast, but again, something I have yet to see on too many cruises: they will make gluten-free donuts. On the private island, Castaway Cay, grilled items are available on gluten free bread, including burgers & hot dogs. You will even find gluten free cookies for dessert. At Flo’s Cafe, you can enjoy crispy chicken strips & fries (on my list of comfort foods I miss being able to order when out!) If you splurge for a specialty restaurant, you can order a fantastic chocolate souffle at Palo – place the order when you order your dinner so they have time to prepare it.
Carnival Cruise Line Gluten Free
Due to Carnival’s large fleet of ships and status as a popular commercial cruise line, they are one of the best-stocked cruise lines for gluten-free cruisers. All of Carnival’s cruise ships serve gluten-free breads, pastas, pizzas, and desserts. At the popular Guy’s Burger Joints, you can get bunless burgers and french fries as gluten-free options. Read more and see the menu on our blog, Which Carnival Cruise ships have Guy’s Burger Joints onboard. Gluten-free beer is also available onboard Carnival’s cruise ships, and the chefs can bake you a gluten-free cake if requested ahead of time.
Seabourn Cruise Lines Gluten Free
Luxury cruise lines, like Seabourn, go above and beyond to cater to gluten-free cruisers. Known for ultra-luxury cruises, Seabourn Cruise Lines ensures your gluten-free requirements are met by providing a variety of gluten-free breads, buns, baguettes, and even breadsticks. All menu items are labeled gluten-free, and chefs are more than willing to make any gluten-free menu item if requested. Seabourn also has a pre-cruise online portal where guests can specify their gluten-free needs prior to cruising.
Azamara Cruises Gluten Free
Like other small ship cruises, my recent experience with Azamara gluten-free cruising (on the Azamara Pursuit cruise ship 8-night sailing in South America) was mostly excellent. They offered a choice of whole grain dinner rolls, hamburger & hot dog buns, various gluten free pasta, risotto, rice noodles, some soups, gluten-free soy sauce, pancakes, waffles, plain bagels, muffins & cookies. Let me go through the negative first since there is little to mention. At the lunch buffets, the options were more limited. Although they could make pancakes, waffles & other items for breakfast, you have to order them the night before as you do on the large cruise ships. Dessert options were limited. That being said, it was a completely different experience for dinner, particularly in their two specialty restaurants, Aqualina & Prime C. We ate at these 6 out of 8 nights since it was included with the cabin category we booked. In Aqualina, they had carpaccio & antipasti as options and an amazing white bean or Tuscan lentil soup. I was interested in pancetta-wrapped scallops, which also came with crispy calamari that was not gluten free, so I asked if I could get just the scallops. The dish came back, and much to my surprise, they had also breaded the calamari with rice flour so I could enjoy it like everyone else. You can also have risotto and pasta made with various sauces. At the steakhouse, there were again a few soup & salad options, steamed veggies, twice-baked potatoes & gluten free french fries. My favorite part of the day was tea time! For suite guests, the butler would come around with coffee & tea daily and a selection of baked goods. They offered the most delicious gluten free scones with jelly and whipped cream I have ever tasted. Overall, it was a great cruise experience. I never felt stressed about ordering and had no cross-contamination issues.
Regent Seven Seas Cruise Lines Gluten Free
Another impressive luxury cruise line, Regent Seven Seas, is willing to make a gluten-free alternative for almost any menu item. In addition to offering all the gluten-free staples such as breads and pastas, Regent goes the extra mile to ensure you are not missing out on delicious dishes just because you have a gluten-free diet. For instance, Regent’s Chocoholics high-tea service offers an entire gluten-free menu consisting of finger sandwiches and gluten-free desserts such as meringue and fruit tart. Browse Regent Cruises.
Be Patient and Remember to Relax
The most important thing is to Be Patient and Remember to Relax. Sometimes, no matter how many precautions you take, you get exposed to gluten while traveling. If you are traveling with friends or family who are not Celiac, they don’t completely understand the stress & anxiety avoiding gluten can cause. That does not mean you are alone. Thousands of people are going through the same thing, but don’t let it stop you from traveling. Go with rest and relaxation in mind.
If you are somehow exposed to gluten, take steps to speed up your recovery. My physician prescribes something for nausea that I always have with me. Take digestive enzymes such as GlutenEase, gluten digest, or gluten defense.* (*Of course, speak to your gastro prior to taking any of these supplements.*) I also find activated charcoal pills help me. Double up on your probiotics for a few days after gluten exposure. Make sure to drink plenty of fluids. Teas with chamomile, ginger, or peppermint are good for the digestive system. Rest allows your body to repair the damage, so read a book or nap. Ships have some amazing spa treatments that you should consider. Lastly, ease back into solid foods for the first 24 hours. Chicken broth, mashed or baked potato, baked fish or chicken, and steamed veggies are easier to digest than raw foods and heavy meats. Remember that feeling tired, anxious, down, or irritable is okay.
I assure you that the positive experiences and lasting memories from travel outweigh any obstacles.
Have you had any positive or negative experiences with gluten-free cruising? Please share your comments below.
Note: We share tips for health, travel & preparedness, but this is not official medical advice. Please get in touch with your medical professional if you have questions or symptoms.
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