Gluten-Free Iceland: What a Celiac ate in Iceland

Eating gluten-free in Iceland is a lot easier than you might think. Especially if you’re coming from America where restaurant staff asks if gluten-free means dairy-free.

All the places I went to were incredibly accommodating, respectful, and aware of gluten-free needs. At first, I wondered if this is because Iceland shares a higher prevalence of celiac like its Scandinavian friends, but when I looked it up, the prevalence was comparable to every other country which is around 1:133 people.

So, I guess it just comes down to the friendly and accommodating nature of the Nords. As always, I did not eat out much. I reserved much of my stops for coffee (and free wifi) but still, I have some tips to share from my 8 days in Iceland.

So here’s how to thrive (yes thrive, not survive) while gluten-free in Iceland…

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Gluten-Free in Iceland What a Celiac ate in Iceland​ - Tayler Silfverduk, celiac dietitian - how to travel to Iceland with Celiac Disease, gluten-free travel guide to Iceland, Gluten-free icelandic food, gluten-free foods in Iceland

Gluten-Free Guide to Iceland

In this gluten-free guide to Iceland, I will walk you through general tips to traveling gluten-free here, some resources for gluten-free restaurants in Iceland, and then I’ll share what I ate.

Book a Place with a Kitchen

First things first, book yourself a place with a kitchen. Trust me, your stomach and your wallet will thank you. Make sure if you do this, make sure you’re preventing cross-contact. Learn more about Cross-contact in Shared Kitchen in my Cross-Contact Workbook.

I booked myself an Airbnb and unfortunately the cooktop was broken so I could only cook in the oven (tell that to the pasta and rice I bought after arriving).

Gluten-Free Grocery Shopping In Iceland

Gluten-free aisle in Netto, a common grocery store in Iceland.
Gluten-free aisle in Netto, a common grocery store in Iceland.

The next step is to go grocery shopping when you arrive. Shockingly most of the food labels I ran into came with ingredient lists translated into English. So no stumbling through the food labels for me.

Things I bought at the Grocery Store included:

  • Gluten-free hard bread for traditional nordic breakfasts
  • Vegetables
  • Lamb shank (Iceland does not import their meats and this was perhaps the best lamb I’ve had in my life)
  • Lamb steak
  • Rice 
  • Milk
  • Cheese 
  • Butter
  • Salami
  • Prosciutto
  • Eggs
  • Gluten-free coffee cake mix
  • Coffee

I have to say, you have not lived until you’ve had nordic milk, cheese, butter, and meat. I can not explain how much more delicious they are but trust me, so good.

Other things to buy if your Airbnb does not have them include foil, parchment paper, and sandwich bags for packing meals.

Things I packed in my checked bag:

  • Gluten-free bread
  • Gluten-free crackers
  • Peanut butter packets
  • Gluten-free pretzels
  • Drizzilicious rice cakes
  • Lunch box

Set up Your Airbnb and get Cooking

First things first, when you get to where you’re staying (whether it be an Airbnb, camper van, etc.) you want to set it up for celiac safety. Meaning, you want to take some cross-contact precautions. My routine when arriving at a new kitchen includes:

  1. Wiping down all of the counters
  2. Wiping down fridge and cabinet handles
  3. Assessing the pantry situation (is the flour on the top shelf? Is there anything below it that’s not sealed that could be contaminated?)
  4. Washing the pots and pans before use or throwing everything in the dishwasher (you just don’t know how well someone cleaned them previously)
  5. Stock the pantry and fridge with gluten-free foods!
Gluten-free food in Iceland -Gluten-Free in Iceland What a Celiac ate in Iceland​ - Tayler Silfverduk, celiac dietitian - how to travel to Iceland with Celiac Disease, gluten-free travel guide to Iceland, Gluten-free icelandic food, gluten-free foods in Iceland

Gluten-Free Food in Iceland

Icelandic cuisine is a lot like other nordic countries. It includes potatoes, rye bread, lamb and other meats (which are all raised in Iceland), fish, and dairy. 

Get a true Icelandic experience by eating the gluten-free Icelandic foods that make up their diet. For me that included a lot of butter on bread (gluten-free of course), smoked salmon on bread or salads, whole milk and coffee, lamb and potatoes, and cheese on pretty much everything.

The good news is to get an experience of an Icelandic Diet while gluten-free is not hard. Especially if you prepare things by yourself.

My suggestion? Buy some different cuts of lamb to enjoy while you’re here. Buy some different fish to enjoy. Definitely stock up on butter and cheese (if you can tolerate dairy) and enjoy the cuisine.

Lactose-free and Gluten-Free in Iceland

If you’re lactose intolerant and gluten-free, Iceland is the perfect place to visit. Interestingly, all the grocery stores I visited had plenty of lactose-free options.

I found this interesting as much of the Nordic population are lactose persistent. That is, they are not prone to lactose intolerance. This is because they’ve evolved to be able to tolerate lactose.

Gluten-Free in Iceland: What I Ate

To give you an idea of how I ate a lot of Icelandic food without dining out a ton, I’ll walk you through what I ate on my trip to Iceland below. A note: this is to give you an idea of what you can eat in Iceland not what you should eat. Some food might have been forgotten. Use this as inspiration, not as a rule.

Breakfast In Iceland

Below are the breakfasts I ate in Iceland. Every single breakfast was paired with coffee, cream and sugar. As the cab driver said on our way to our Airbnb “we drink coffee all day in Iceland” – as a coffee lover, I welcomed the challenge (not that it was hard because I drink coffee all day at home too – the Swedish blood in me).

My gluten-free breakfasts included:

  • Schar gluten-free multi-grain bread with butter, cheese slices, and sometimes lunch meat. I accompanied this with a side of sliced cucumber or tomatoes.
  • Gluten-free crisp bread with butter and cheese slices.
  • Gluten-free hard bread with butter and cheese slices
  • Scrambled eggs with tomatoes and cheese
gluten-free bread with Icelandic butter and cheese for breakfast
Gluten-free bread with Icelandic butter and cheese for breakfast

Lunch In Iceland

I spent most of my lunches outside of the house so they typically involved a gluten-free sandwich, leftovers, and some kind of snack as a side.

The typical sandwich I made included gluten-free bread, butter or hummus, cheese slices, and either sliced pickles, cucumbers, or tomatoes.

Gluten-free Sandwich in Iceland
A gluten-free sandwich I packed to enjoy while I explored Iceland.

Dinner in Iceland

I made sure to be home for dinner everyday. Dinner is usually my heaviest meal and dining out in Iceland was expensive. For gluten-free dinner in Iceland I had:

  • Lamb shank with baked potatoes and butter.
  • Lamb steak with white rice and sauteed vegetables.
  • Smoked salmon salad with cheese, romaine, tomatoes, cucumbers, white wine vinegar and oil. Sometimes I used balsamic reduction. I paired this with hard bread with butter and cheese.
Icelandic lamb steak with white rice and vegetables. A delicious homemade gluten-free dinner in Iceland.
Icelandic lamb steak with white rice and vegetables. A delicious homemade gluten-free dinner in Iceland.

Snacks

In Iceland my snacks were pretty much all the same. They included coffee, and some kind of gluten-free bread with butter and cheese. Otherwise, it was sliced cucumber or tomato with cheese.

Desserts

There were a few sweet treats I enjoyed in Iceland but I found in general, the fat from the whole milk, butter, and cheese kept my sweet tooth at bay. The desserts I enjoyed included:

  • Gummy candys found at the supermarket
  • Chocolate found at the supermarket (be careful as many of the chocolate has malt or barley flavoring in it).
  • Chocolate caramels I found at the supermarket.
  • Gluten-free crisp bread with butter and a drizzle of honey.
Gluten-free crisp bread in Iceland topped with Icelandic butter and Icelandic honey

Meals on the Flight to Iceland

On the way to and from Iceland I flew on Delta Airlines. Delta airlines will provide a special gluten-free meal if you request it. I felt safe as they were all fairly pre-packaged.

Eating Gluten-free in Iceland is Possible

Overall, eating gluten-free in Iceland was pleasantly not as hard as I anticipated. Many of the food labels had english translations and it was fairly easy to pack lunches and snacks on my ventures outside of the Airbnb.

I did not attempt to dine out as many of the gluten-free friendly restaurants were expensive. However, during my time outside of the house I did overhear people talking with service staff about gluten-free options and the service staff seemed very accommodating and kind.

Overall, I’d 10/10 recommend Iceland as a place to travel if you’re gluten-free.