The Ultimate Gluten-Free Guide to Malta: Where to Eat and What to Avoid

Gluten-Free in Malta

Are you following a gluten-free diet and planning a trip to Malta? Worry not! Malta may be a Mediterranean island, but it has plenty of options to satisfy your gluten-free cravings.

Gluten-free is a term used to describe products or diets that do not contain gluten. Gluten is a protein found in wheat, barley, and rye. Individuals with celiac disease or gluten sensitivity must avoid gluten to prevent adverse reactions.

Maltese cuisine relies heavily on bread, pasta, and pastry, which are usually wheat-based. However, restaurants and cafes are becoming more aware of dietary restrictions and are accommodating gluten-free requests. You can enjoy traditional Maltese dishes with some minor adjustments or opt for international cuisine.

When dining out, don’t hesitate to inform your server or the chef of your dietary restrictions. They might be able to suggest gluten-free options or create a custom meal for you.

Here are some gluten-free options to savor in Malta:

Maltese Dishes:

• Stuffat tal-fenek: Rabbit stew served with potatoes and vegetables, omitting the flour used for thickening.
• Bragioli: Thin slices of beef stuffed with bacon, egg, and parsley, served with tomato sauce and vegetables.
• Kapunata: Maltese version of ratatouille made with eggplants, tomatoes, peppers, and onions.

International Cuisine:

• Salads: Malta offers a vast array of fresh salads. Just make sure to ask for dressings without gluten-containing ingredients.
• Steak: Savor a juicy steak or grilled fish with a side of vegetables, rice, or potatoes. Don’t forget to confirm the seasoning and sauces used.
• Sushi: Many sushi rolls are naturally gluten-free. However, you should avoid soy sauce and check that the wasabi and pickled ginger do not have added gluten.

Gluten-free products are available in several supermarkets and health stores. Look out for brands such as Schar, Bioitalia, and Nakd, which offer gluten-free pasta, bread, crackers, and snacks. Most products are labeled as “senza glutine,” which is Italian for gluten-free.

In conclusion, following a gluten-free diet in Malta is doable, and you can enjoy the local cuisine with some minor adjustments. Always communicate your dietary restrictions, do your research, and stock up on your favorite gluten-free products. Experience the beautiful Mediterranean island without compromising your health needs. Bon appetite!