Tips for Traveling to the Netherlands as a Gluten Free Vegan

Traveling to another country with multiple dietary restrictions can be scary. As a vegan who has celiac disease, I know how stressful it is to not feel safe eating at a restaurant.

If you are thinking about visiting the Netherlands, don’t let your dietary needs stop you! In this article, I am going to share all of the tips and tricks I learned while traveling as a gluten free vegan in the Netherlands.

Canal near the Anne Frank House in Amsterdam, Aug. ‘22. [Photo by Courtney Vanorio]

Is the Netherlands vegan and gluten free friendly?

Yes. While there are a lot of restaurants that have either vegan or gluten free options, there are fewer that accommodate both.

That being said, I traveled to the Netherlands for over a week and visited multiple cities, large and small, and I didn’t have any trouble finding food.

I spent time researching restaurants, menus, and reviews and found a number of restaurants that I felt safe eating at.

There are a few dedicated vegan and gluten free restaurants in the Netherlands. If you are willing to go to restaurants that aren’t dedicated vegan and gluten free, there are a lot of options.

Cross Contamination

One thing to be aware of is that not every restaurant that has gluten free options on their menu is celiac safe. Because a lot of buildings in the Netherlands are older, most have smaller kitchens. That means they can’t guarantee there will be no cross contamination.

The staff at most restaurants in the Netherlands are knowledgeable about celiac disease and cross contamination. They will tell you if they are unable to safely provide food for someone with an allergy.

The restaurants I went to had allergens marked on the menu, a separate allergen menu, or knew which options were vegan and gluten free.

How do I find vegan and gluten free restaurants in the Netherlands?

Check out my related articles to see if I have covered the city you are visiting. There, you can find all the restaurants I recommend, as well as other tips, for each city.

You might be visiting a city in the Netherlands I haven’t covered. To find vegan and gluten free restaurants in the Netherlands, you can search for restaurants online or on a few restaurant apps and read their menus and reviews.

Not every vegan and gluten free restaurant will be listed on every app. When I do my own research, I spend a lot of time cross referencing reviews and information from multiple apps to find the best options.

To learn more about what I look for, check out my article listed below.

Related: Step By Step Guide to Finding Vegan and Gluten Free Food Options

What is Gluten in Dutch?

You’re in luck! Gluten is the same word in Dutch as it is in English. Gluten free in Dutch is gluten vrij (“gluten vr-eye”).

If you are looking at a menu or ingredient list on a product, most will be clearly marked with a gluten free symbol or will say gluten vrij.

Most restaurants have menus in both Dutch and English. However, most prepackaged foods will only be in Dutch.

If the packaging does not indicate that it’s gluten free, you can always quickly translate the ingredients using the camera tool in the Google Translate app.

To learn more about specific apps I use and recommend while traveling, check out my article listed below.

Related: Best Apps for Traveling as a Gluten Free Vegan

Almost everyone in the Netherlands speaks fluent English. You do not need to know Dutch to communicate your dietary restrictions with the restaurant staff.

Do grocery stores have vegan and gluten free food in the Netherlands?

Yes. Popular grocery stores like Albert Heijn and Jumbo have a selection of vegan and gluten free products. There are plenty of fresh fruits and vegetables as well as prepackaged meals and snacks.

The Netherlands is very walkable and, in most cities, you will find a grocery store every few blocks. Keep in mind that the grocery stores typically close at 10:00 pm.

To make your shopping experience easier, I recommend browsing the store’s website before you go in. You can filter for both vegan and gluten free products to see what your options are. That way you aren’t wasting time checking the ingredients for everything you see.

There were not as many vegan and gluten free options at Albert Heijn To Go stores. These are smaller, convenience grocery stores located in the airport and most train stations in the Netherlands.

Albert Heijn To Go is fine for a quick snack like a banana or chips but don’t rely on them for a meal. Every pre-made salad or meal I saw there had noodles or another source of gluten in them.

Can I cook my own food while traveling in the Netherlands?

Yes. If your hotel room has a kitchen, you can easily go to the grocery store and pick up ingredients to cook your own meal if you prefer.

Just be cautious and don’t use any tools or appliances that could contaminate your food such as wooden spoons, wooden cutting boards, toasters, air fryers, etc.

Even if your room only has a microwave, there are still a number of things you can cook.

What are the best cities in the Netherlands to visit as a Gluten Free Vegan?

There are several cities in the Netherlands where you can find options for gluten free vegans. Amsterdam, Utrecht, and Rotterdam are going to be the easiest to find both vegan and gluten free restaurants.

Amsterdam, Utrecht, and Rotterdam are some of the largest cities in the Netherlands. They have diverse populations and many different types of restaurants. There are definitely options in other cities as well, but not as many.

Depending on what city you visit, your options may be limited. You might have to grab a few things for a meal from the grocery store or go to the same restaurant more than once during your stay.

What are the best vegan and gluten free restaurants in the Netherlands?

There are a number of amazing vegan and gluten free restaurants across the Netherlands. For restaurant recommendations and tips, check out my related articles for each city listed below.

Check the Hours and Availability

Always check the hours before you go to a restaurant in the Netherlands. Some restaurants are only open for breakfast and lunch and some don’t open until the afternoon.

Smaller restaurants may not be open every day of the week.

Depending on the type of restaurant, most are closed by 10:00 pm. More upscale restaurants will require reservations in advance.

Vegan and gluten free pancakes from Factory Girl in Amsterdam, Aug. ‘22. [Photo by Courtney Vanorio]

How many vegans are in the Netherlands?

Approximately 2% of people in the Netherlands are vegan. The Dutch population’s interest in veganism increases every year as animal product sales are decreasing.

Both Amsterdam and Utrecht are ranked in the top 10 best cities for vegans in Europe.

How many people in the Netherlands have celiac disease?

1% of people in the Netherlands have been diagnosed with celiac disease, which is the same rate as the United States. The Netherlands has one of the lowest rates of diagnosed celiac disease in Europe.

The estimated number of undiagnosed cases is similar to the rest of Europe. More people are diagnosed with celiac disease as children in the Netherlands while undiagnosed adults are believed to be a chronic issue.

Have a question I didn’t answer? Do you have any tips I didn’t include? Please leave a comment below!