Gluten Free Egypt
Guide for the Gluten Free Traveller: What to Expect? What to Watch Out For? And What to Enjoy
Download this Free Gluten Free Translation Card in Arabic
Egypt is home to of the some of the Middle East’s most delicious munch and being Gluten Free needn’t mean that you miss out.
In fact, there’s typically enough choice that gluten free travellers can enjoy three square meals per day with minimal fuss, disruption or embarrassment.
For example, breakfasts (at hotels) typically include enough beans, eggs, fruit, and salads to get your day off to a winning start.
Hot meals too (lunch and dinner) are likely to consist of freshly made foods comprised of vegetables, meats, fish and rice. Egyptians love rice.
There’s a multitude of salads to choose from and although bread is prevalent at almost every meal, you shouldn’t go hungry without.
And as most meals are freshly prepared, a restaurant’s chef can usually list the contents of his dishes with a respectable degree of confidence.
Things to Watch Out For?
Misunderstandings – The language barrier coupled with a general lack of awareness for the condition will likely be your biggest obstacle. Egyptians aim to please and are occasionally guilty of saying what they believe you want to hear.
Be prepared to have the patience to ensure you are clearly understood each time you order food.
Ultimately follow your gut on this one! If you’re not convinced they know what you’re talking about, stick to the safe stuff or steer well clear. Use a translation card!
Cross Contamination – Depending on the severity of your condition, cross contamination is the most difficult variable to control and relies on the kitchen staff respecting and understanding what’s required. This may be a long stretch for the highly sensitive.
Although Egypt has wonderful gluten free foods (see below for more info), it may be advisable to opt for self catering to ensure that these food are preparedly appropriately and can be enjoyed safely.
Flour – Clearly if you’re reading this you’re unlikely to be a big consumer of flour but it’s important to note that it is often used as a thickening agent in everything from stews to dips. So make you sure check first.
Noodles in Rice - Egyptians love rice so there should be plenty of it. However some Egyptian rice dishes are mixed with noodles which are certainly not gluten free. Look around at what others are eating and if there’s any sign the little brown noodles, give it a wide berth.
Kosheri – The Egyptian national dish is a blend of pasta, rice, noodles, chickpeas, and lentils in a spicy tomatoes sauce. In other words – poison!
Gluten Free Egypt Tips and Things to Enjoy!
So it’s a good idea to have a firm understand of what could be or may be gluten free and then approach restaurateurs directly in order to clarify.
Larger, more luxurious hotel chains should have a better understanding of these dietary requirements, however if you’re not convinced by your hotel, you are rarely far enough from a supermarket to starve.
It’s always a good idea to bring a few of your own products with you, particularly if you’re travelling to more remote locations where alternative options are limited.
The below is a non exhaustive list of food options which MAY be gluten free in Egypt. Always clarify with the person providing it and trust your instinct!
Fresh Fruit & Vegetable – All of Egypt’s major cities and resorts have a multitude of fruit and vegetables stalls selling everything from apples and oranges, to tomatoes, peppers, onions, sugarcane and mango.
These same fruits are often on the menus and buffets of the country’s restaurants and hotels respectively.
Fruit and vegetables in Egypt are varied, inexpensive and widely available.
Fish and Seafood – The closer you are to the sea the better the fish and seafood in Egypt, however even Cairo has some quality seafood restaurants.
Steer clear of stews and battered fish and always check with the chef. The fresher the fish, the more simply it should be prepared, which is good news for the gluten free traveller in Egypt.
Barbequed with a few drops of lemon is sufficient, delicious and safe!
Corn on the Cob – All over Egypt you’ll see street vendors boiling corn on the cob, giving it a liberal sprinkling of salt and then parting with it for the equivalent price of a penny sweet in London. Corn is gluten free and cooked simply in front of your very eyes makes it an extremely safe snack or dinner for the gluten free traveller in Egypt.
Hummus and other dips – Hummus is a naturally gluten free dip widely available across the Middle East and increasingly on supermarket shelves in Europe and the US.
Made from blending chickpeas, sesame paste, lemon and olive oil it’s usually eaten with pita bread but makes a fantastic accompaniment to fish, meat or vegetables. Do check that no flour has been added. Foul – Mashed fava beans with lemon and olive oil are filling, healthy and ubiquitous (see Hummus Recipe)
These are just a few of foods that can be enjoyed gluten free in Egypt but there are many more to mention including rice, eggs, nuts, pulses, beans, seeds and many more.
Good luck and Enjoy! Please share below if you have any comments so that others may benefit.
For More Information:
Celaic.com - Extensive resource for celiac and gluten free diets
BBC - Gluten free recipes and info
