Guide to Gluten Free Costa Rica- A Guide
If you have gluten sensitivity or are Celiac, Costa Rica is a relatively easy place to eat out if you know what to order. This post outlines what to order, how to order, and a few gluten-free restaurant options.
No one wants to get sick on vacation, and especially not in Costa Rica. While many gluten free individuals have learned how to cope with their preference or illness at home, going abroad can cause some nervousness. I totally get it!
So many of my clients ask me about traveling gluten-free in Costa Rica, so I decided to write this post as a guide. I’ll talk a bit about gluten and Celiac disease, give you a list with links to some of the best gluten-free dishes in Costa Rica, and even link to a handy printable in Spanish that will help you advocate with a chef or waiter. Finally, I’ll provide a few Spanish phrases you can try on your own if you want.
The best news? All of Costa Rica’s most popular foods are gluten-free. Salsa Lizano, made of vegetables and spices, is 100% gluten-free. Gallo pinto, a popular side dish featuring rice, beans and Salsa Lizano is also totally gluten-free. And olla de carne, the vegetable beef soup, boasts no gluten.
What is gluten-free?
If you are reading this article, you probably already know about gluten-free. But just in case, or if you want to provide this guide to a clueless friend, I’ll talk a bit about it here.
Gluten is a naturally occurring substance in wheat. It’s two proteins mixed together that provides elasticity in bread- and also makes people with Celiac disease (one of the more common food allergies) very sick.
Some people choose to avoid gluten because they have noticed it makes their stomachs upset or causes bloating. However, there is a class of people with Celiac disease who are unable to digest gluten, and can become very ill when ingesting gluten.
It is important to note the difference between gluten intolerant and Celiac disease. If you are one or the other you know!
Today, the conversation about gluten is becoming more common in Costa Rica, but gluten allergies are not commonly diagnosed right now. There is a fairly good chance that if you are not in the capital of San Jose or in a pretty touristy area then you will need to let your waiter and chef know what gluten is and what you can and cannot eat.
Since the staple of every meal in Costa Rica is rice, beans, and corn tortillas, you know you will always have something to eat no matter where you go. Add in the abundance of fresh fruits and vegetables and you will find lots of options!
I do recommend using a gluten sensor such as the Nima sensor when you are in Costa Rica if you are highly sensitive to gluten, or if you are traveling quite off the beaten path. Parents with young children also will appreciate the sensor.
Here is a gluten-free card in Spanish you can print and show to waiters and chefs as well.
[kadence_element id=”18387″]Gluten-free dishes in Costa Rica
Gluten-free travelers can find an abundance of gluten-free meals in Costa Rica, and below I have linked to the recipes for many gluten-free options so you can preview what is in each dish before you travel.
Bakeries are very popular in Costa Rica, and they are a gluten nightmare. Cross-contamination would be rampant there, so avoided bakeries if possible. Also, breakfast is often served with toast instead of tortillas, so make sure to let your host know that you cannot have toast on the plate.
Finally, it is traditional to eat bread and pastries as part of the afternoon coffee tradition. Make sure to let your host know that you would need corn empanadas with your coffee as they are gluten-free. They are fried, so make sure that oil is not used for items with gluten in them.
Main Dishes
- Casado
- Gallo Pinto
- Costa Rican Casado
- Chicken Garbanzo Bean Soup
- Arroz con pollo – Chicken and rice
- Shrimp and Rice
- Black Bean Soup
- Sopa Azteca – Chicken Tortilla Soup
- Olla Carne – Vegetable Beef Soup/Sancocho
- Estofado – Ox Tail
- Sustancia de Carne – Beef soup
- Arroz Cantones – Cantonese Rice
- Carne en salsa – shredded beef in red sauce
- Chicken with Achiote
- Caribbean Chicken
- Chayote and White Bean Soup
- Picadillo de chayote
- Picadillo de vainica
- Rice and Beans (Caribbean dish)
- Arroz con palmito
- Arroz arreglado (white rice with vegetables)
Side Dishes
These will generally be options with your Costa Rican casado plate, and all are gluten-free.
- Picadillo de Chayote
- Frijol Molido -Black Bean Dip
- White Rice
- Black Beans
- Arroz Arreglado – Rice with sofrito
- Gallo Pinto
- Beef Picadillo de Chayote
- Vegan Picadillo de Vainica con Zanahoria
- Picadillo de papa
- Homemade corn tortillas
- Picadillo de vainica con zanahoria
- Platanos maduros
- Barbudos
- Rice and Beans – Caribbean style
Appetizers
Please note that tacos in Costa Rica are prepared with flour tortillas, and not suitable for gluten-free patrons. Fried empanadas in Costa Rica are made from corn masa, but baked empanadas are made with a wheat flour base.
There are so many appetizers that are gluten-free until fried in a fryer that also fries items with gluten in them. Please please ask (Spanish guide below).
- Frijol Molido
- Salsa Rosada (Pink Sauce dip)
- Chifrijo
- Vigoron
- Chicharron (Fried pork belly)
- Yucca Fries
- Beef Empanadas
- Cheese Empanadas
- Potato Empanada
- Black Bean Empanadas
- Guacamole
- Black Bean Soup
- Sopa Azteca – Chicken Tortilla Soup
- Shrimp Ceviche
- Empanada Arreglada
- Salchipapa
- Patacones
- Nachos
- Fish Ceviche
- Avocado and Shrimp Ceviche
- Tortilla chips (if not fried with cross-contaminated oil)
Drinks
Most all of your drinks will be gluten-free. And of course cocktails are too! Just avoid the beer.
- Blackberry Juice
- Passion Fruit Juice
- Pineapple Juice
- Mango Juice
- Tamarindo Juice
- Traditional Costa Rican Coffee
- Agua Dulce
- Pina Colada
- Agua de Sapo
- Blackberry Smoothie
- Hot Chocolate
Desserts
Rice pudding is your friend in Costa Rica! It’s a highly popular dessert and gluten-free. A great menu option for Celiacs with a sweet tooth.
- Starfruit Popsicle
- Melcochas de natilla – Sour cream candies
- Suspiros – Divinity candy
- Miel de coco – Coconut Honey
- Guava Ginger Popsicle
- Blackberry Popsicle
- Creamy Blackberry Popsicle
- Dulce de Leche
- Homemade Cajeta
- Copos – Costa Rican Snow Cone
- Arroz con leche – Rice pudding
- Fruit Salad
Related post: Guide To Costa Rican Fruit
Gluten-free Restaurants
If you are reading this, I need help! Please write in the comments or message me your best gluten-free experiences in Costa Rica. Since it’s relatively new, I have not found a lot of options so far. A reader did write me to say that Haciend Guachepelin had gluten free bread and really good gluten free food, and that they were very aware of what Celiacs need.
[kadence_element id=”18201″]How To Order Gluten-Free Food in Costa Rica
With the rise in awareness about the potentially harmful effects of gluten in certain people, you will likely find many people who understand your diet. However, if you are off the beaten path or in very rural areas, be prepared to explain what gluten is.
Here are a few helpful phrases when explaining your diet or ordering off of a menu. Here is a gluten-free card in Spanish you can print and show to waiters and chefs as well.
English | Spanish |
I’m gluten intolerant | Soy intolerante al gluten. |
I am Celiac | Soy celiaco/a. |
Does this contain wheat? | Esto contiene harina de trigo? |
Is this food fried in a separate fryer? | Esta comida se prepare en una freidora distinta? |
May I have this without…. | Puedo pedir esto sin… |
If you would like to talk to me about a customized itinerary or specific Costa Rica travel advice for your family, (zero sales- just advice!) check out my “Ask Christa” page for more information on custom Costa Rica trip planning geared towards families.
You’ll like these other restaurant guides from Pura Vida Moms:
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Meet Christa
Hi, I’m Christa! I help families plan stress-free, culturally immersive trips to Costa Rica. As a home chef, I also share my passion for Costa Rican food through authentic recipes. My mission is to help your family fall in love with Costa Rica through practical advice, unforgettable experiences, and delicious meals.
Hello! I am from Costa Rica and my daughter is celiac! I have a list of gf restaurants (zero chance of cross contamination ) as well as friendly . If u would like it let me know
Hi Erika!
I would LOVE IT. puravidamoms@gmail.com
Thank you so much!
Christa
If you happen to get this I’m celiac and leave on Wednesday! Can you send it to me please? Staying in the Jaco to quepos area
Thank you
I’d love it too! I send you an email but I didn’t hear back. Thanks, Erika! ~Christa
hi Erika,
heel graag! mschekman@live.nl
Hi, Erika.
I would love your list of GF restaurants as I’m traveling to CR starting next Friday and have a daughter who is Celiac. Thank you! sarareish@gmail.com
Best,
Sara
Hi! We Will be travelling to CR in Feb 2024 and staying in uvita and la fortuna and Potrero. I’d love a list of gf restaurants as well as best grocery store in those areas to get gf groceries.
Thank you so much!!
For GF restaurants- I am not totally sure. I think it is best to advocate using the tips in the article. As for grocery stores- you don’t have many options in Uvita and Portero. The BM is in Uvita but I think that’s all. And for Fortuna I like to shop at the Super Cristian- there are about 6 of them in the area. Pura vida! ~Christa
Could you send me the list of restaurants?
Leaving for a medical treatment in Jaco, Costa Rica in early May 2024 for my daughter who has to eat gf (and can’t have eggs, nuts, and can only have a very small amount of corn or soy). Any info on gf restaurants would be so greatly appreciated! pkcairns@gmail.com
Hello,
Im traveling to Cocta Rica in the end of february.
Can you please also write me list of restaurants where I can eat?
I will travel with my mum and we are both celiatics.
Thank you very much!
silvia.tinkova@gmail.com
Hi Silvia! You will have the best time! I do not have a list of restaurants, unfortunately. ~Christa
Thank you very very much. Your article is so helpful!
I am so glad! Pura vida!
This article is so incredibly helpful! We’ve been to Mexico twice but the comparison of how some dishes are prepared is shocking! I love to plan and we tend to document our travels well, so I’ll report back with any great finds when we visit in January 2024! My GI tract and migraines are grateful for you! Muchas Gracias!
I can’t wait to hear from you- and so glad the guide is helpful! Pura vida! ~Christa
what Great information. Do you know where I can get rice flour, which stores sell it. Thank you. Patsy
I’m so glad it was helpful! I do not know exactly where to buy the flour in each part of the country, but you will usually find it at macrobioticas or any organic grocer. I bet you could also find it at Automercado but I haven’t looked. Good luck! ~Christa
Hi, do you know of any bakeries in Liberia that have gluten free bread or buns? Thank you
Joe
Hi Joe,
I am sorry, I do not. But hopefully someone who sees this will. Also, the AutoMercado usually carries things, but it’s a grocery store, not a bakery.
Christa
I just wanted to comment as someone diagnosed in Costa Rica with celiacs (also am very sensitive to any cross contamination) my doctor doesn’t recommend rice and beans or non-certified packaged products for contamination. I know not everyone is this sensitive but in case you are something to think about, or my doctor is just very strict.
When I go out to eat I just ask for a meat without sauce and salad and haven’t had any issues. A plate of chicharrones is always a safe bet!
Hi Megan!
Thank you for adding this helpful insight!
Christa
Hi Christa
Do you have any recomendation for Potrero area? And in route from Potrero to La Luna waterfall and Rio Celeste? We will be venturing to both from Potrero. We’re from Newfoundland Canada! Thanks for the valuable info in your blog. ?
Definitely visit Playa Danta near Portrero! And La Penca. On route- La Luna or La Leona? Not much on route actually to either. Maybe Las Pumas on the way to Rio Celeste.