I just returned from a trip to Arkansas for a family emergency. I didn’t realize how spoiled we are here in L.A. When eating in restaurants with family, there were NO gluten-free menus, and the servers looked at me like I had lost my mind when I inquired about gluten in certain dishes. I did manage to find suitable gluten-free and vegan options, but it takes a bit of extra effort. Here are my tips for eating in a restaurant that doesn’t have a gluten-free menu or clearly marked vegan options:

1. Beware of sauces or gravies. The most innocent-sounding sauce could have wheat flour as a thickening agent. It’s best not to go there.

2. Don’t be afraid to speak up and ask politely about ingredients. Be prepared to explain what gluten is, and that you can’t have any animal-derived foods. Most servers will help you navigate the menu if you politely explain your needs.

3. Be careful with cooked veggies! Many vegetables are prepared with butter, making them unsuitable for a vegan diet.

4. Start with a salad! If there is a salad bar, or basic salad option, make that your starting plan. Add beans and or nuts for protein!

Hope this helps! Please share your restaurant tips in the comments!

Thanks for visiting my blog! Click on the “Origin Story” to find out more about my Gluten-free and Vegan journey. Please visit often…I post frequently, and I look forward to your comments and feedback!

Love, Dana

The Gluten-free Vegan Goddess