If you’re like most of the American population, you’re always out and about running errands, commuting to work, taking the kids to practice, getting groceries, etc. Such a hectic schedule lends itself to crappy eating, and crappy eating completely sabotaging your new lifestyle. Finding gluten-free foods at restaurants can be difficult without proper planning. I make finding gluten-free dining out options easy for you. Eating gluten-free on the go can be challenging. I understand this all too well.

Learn how to Eat Out with Your gluten-Free Lifestyle!

I don’t want this to happen to you. It’s happened to me before, and it took me a few days to get back on track. Some people never get back on track. If you are sensitive to gluten or have celiac disease, one meal with gluten-containing foods can wreak havoc on your body. Therefore, I want to provide you with the tips and tricks I learned for keeping up with a gluten-free lifestyle in the midst of a busy life.

Tips on How to Eat Out on a Gluten-Free Diet

• Always, always, always keep gluten-free friendly snacks in the car or in your purse (you may need a cooler). I recommend things like a bag of nuts or seeds, granola bars (gluten-free-approved, not the sweet, half-chocolate kind), a bag of vegetables, or a bag of fruit. You can take fresh fruit or even dried fruit. 

• What if you don’t have anything on you at the time the hunger hits? You can visit a grocery store with a fresh foods section (Hello, Whole Foods), and grab a healthy salad, a cup of fruit, a bag of trail mix, etc. 

• No grocery store? No problem. If you failed to bring any snacks with you and cannot make it to a grocery store, you can visit a fast-food restaurant if you need to. If you must do this, order a salad with just veggies, protein, and healthy fat (if they have it). For example, you could order a side salad from Wendy’s and a grilled chicken sandwich without the bun or sauce. At Subway, you can order a salad with protein and a side of avocado (when it’s in season). You should also probably skip the dressing at fast-food restaurants, unless you can get fresh olive oil, vinegar, or lemon juice.

• For sit-down restaurants, what you order depends on the type of restaurant you’re visiting. I make it easier for you by providing suggested gluten-free foods at restaurants. Gluten-free dining out doesn’t have to be complicated. Here are some examples of meals:

Gluten-Free Restaurant Options

• Bar & Grille: A turkey burger without the bun or sauce and a side salad with boiled eggs and no premade dressing; a chicken sandwich without the bun or sauce with a baked sweet potato on the side (I find coconut oil is a great sub for butter on the potato); or, simply a healthy salad loaded with veggies is great too (if they have avocado, that would be even better to add to your salad).
• Breakfast joints: Eggs, eggs, and more eggs with some veggies and avocado would be an excellent option; a large fruit cup would be a nice snack.
• Chinese: Grilled veggies and seafood/veggie combos; sushi (if you don’t go crazy on the rice). Ditch the soy sauce.
• Mexican: Beef or chicken fajitas without the fajita, loaded with veggies and a side of guacamole
• Italian: Stick with a simple salad with protein on top.
• Steakhouses: Fill up on the steak, veggies, and sweet potato; if you’re feeling dessert, opt for a fruit cup
• Deli: Any type of salad with protein; a protein-filled lettuce wrap; other wraps not made of grains (spinach or tomato, for example).

Best Gluten-Free Snack Options

If you’re searching for gluten-free snacks for your busy life, I recommend these brands:

• Pop Chips
• Skinny Pop Popcorn
• Wonderful Pistachios
• Kind Mini Bars
• Cauliflower Crackers
• Made Good Granola Minis

Finally, I just want to mention – it’s so important not to over-complicate this lifestyle. If you do this, you will stress yourself out and not enjoy the process of becoming healthier. Sometimes, it just isn’t possible to eat gluten-free-approved, so do your best with it and remember – every little step in the right direction, no matter how small, is still a step towards optimal health and your best self.

What Has Been Your Biggest Challenge When It Comes to Finding Gluten-Free Options on the Go?

Do you find it difficult to find gluten-free eating-out restaurant options? I hope you found value in some of my great gluten-free dining-out options. Let me know your experience in the comment section below. I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva