Craving a delicious meal but need it to be gluten-free? If you’re in the Twin Cities, you’re in luck! Minneapolis and St. Paul have a fantastic and growing selection of restaurants that cater to gluten-free diets. Whether you’re dealing with Celiac disease, gluten sensitivity, or just prefer to avoid gluten, you can find some amazing options. Let’s dive into some of the best gluten-free restaurants the Twin Cities have to offer.
Finding Gluten-Free Gems in Minneapolis & St. Paul
Navigating the restaurant scene with dietary restrictions can sometimes feel like a challenge. But the good news is that many Twin Cities restaurants are becoming more aware and accommodating of gluten-free needs. Some restaurants have dedicated gluten-free menus, while others clearly mark gluten-free options on their regular menus. It’s always a good idea to call ahead and confirm their procedures for handling gluten-free orders, especially if you have Celiac disease. Things like dedicated fryers and separate preparation areas can make a big difference in preventing cross-contamination.
Top Picks for Gluten-Free Dining
Okay, let’s get to the good stuff! Here are some restaurants in the Twin Cities known for their delicious and safe gluten-free options:
Pizza Luce: Pizza lovers, rejoice! Pizza Luce is a local favorite with multiple locations and an excellent gluten-free crust. They take cross-contamination seriously and train their staff accordingly. You can enjoy almost any of their specialty pizzas with a gluten-free base, and they also offer gluten-free pasta dishes.
Galactic Pizza: Another fantastic pizza option, Galactic Pizza not only has gluten-free crust, but they also have dedicated protocols in place to minimize cross-contamination. Plus, their pizzas are known for their creative and delicious toppings.
Rinata: Craving Italian? Rinata offers delicious gluten-free pasta options, along with flavorful sauces and other Italian specialties. Be sure to confirm preparation methods with your server to ensure your meal is safe.
Lago Tacos: With several locations around the Twin Cities, Lago Tacos offers a fun and vibrant atmosphere with plenty of naturally gluten-free options. Corn tortillas are naturally gluten-free, and they have a wide variety of taco fillings to choose from. Be sure to ask about any marinades or sauces to confirm they are also gluten-free.
Hell’s Kitchen: Known for its lively atmosphere and diverse menu, Hell’s Kitchen in downtown Minneapolis has a surprising number of gluten-free options. From breakfast to dinner, they have clearly marked items and are happy to accommodate dietary restrictions. Their gluten-free pancakes are a popular brunch choice!
Spoon and Stable: For a more upscale dining experience, Spoon and Stable offers refined French-inspired cuisine with gluten-free options available. The menu changes seasonally, so be sure to inquire about gluten-free choices when you make your reservation. This is a great place for a special occasion.
French Meadow Bakery & Cafe: While not exclusively gluten-free, French Meadow Bakery & Cafe has a wide array of gluten-free baked goods and menu items. They are a great spot for breakfast, lunch, or a sweet treat. They use organic and locally sourced ingredients whenever possible.
The Buttered Tin: Located in St. Paul, The Buttered Tin is a charming bakery and cafe with a selection of gluten-free baked goods. While their options may vary daily, they often have gluten-free cupcakes, cookies, and other treats. They also offer some gluten-free breakfast and lunch options.
Mill Valley Kitchen: If you are looking for healthy and flavorful dishes with many gluten-free options, Mill Valley Kitchen is a great place to go. They focus on using fresh, whole ingredients and have a menu clearly marked with dietary information.
Arepa Bar: For a taste of Venezuelan cuisine, check out Arepa Bar. Arepas are naturally gluten-free corn cakes that can be filled with a variety of savory ingredients. They are a delicious and naturally gluten-free option.
Tips for a Safe and Enjoyable Gluten-Free Dining Experience
Here are a few extra tips to make your gluten-free dining experience in the Twin Cities even better:
Call Ahead: Always call the restaurant in advance, especially if you have Celiac disease or a severe gluten sensitivity. Ask about their gluten-free procedures and cross-contamination protocols.
Speak Up: When you arrive at the restaurant, remind your server that you need a gluten-free meal. Be specific about your needs and ask any questions you may have.
Read Menus Carefully: Look for gluten-free labels or symbols on the menu. If you’re unsure about an ingredient, don’t hesitate to ask.
Be Wary of Shared Fryers: French fries are often cooked in shared fryers, which can lead to cross-contamination. Ask if the restaurant has a dedicated gluten-free fryer.
Consider Naturally Gluten-Free Options: Sometimes, the safest bet is to choose dishes that are naturally gluten-free, such as salads, grilled meats, and vegetable-based dishes. Just be sure to check the ingredients of any sauces or dressings.
Gluten-Free Considerations and Potential Pitfalls
Cross-contamination is a significant concern for those with Celiac disease. Even a small amount of gluten can trigger symptoms. Be aware of potential sources of cross-contamination, such as shared cutting boards, utensils, and cooking surfaces. Always inquire about the restaurant’s procedures and don’t be afraid to ask questions. Also, keep an eye out for hidden sources of gluten, such as soy sauce (often contains wheat), certain spice blends, and modified food starch.
FAQ About Gluten-Free Dining in the Twin Cities
Are there any dedicated gluten-free bakeries in the Twin Cities?
While there may not be a large number of *dedicated* gluten-free bakeries, many bakeries, like French Meadow Bakery & Cafe and The Buttered Tin, offer a selection of gluten-free treats. It’s best to check their websites or call ahead to see what’s available.
How can I find more gluten-free restaurant options?
Online resources like Find Me Gluten Free and Gluten Dude are excellent tools for finding gluten-free restaurants in the Twin Cities. You can also check restaurant reviews on Yelp and Google Maps, and filter by “gluten-free.”
What if a restaurant doesn’t have a gluten-free menu?
Even if a restaurant doesn’t have a dedicated gluten-free menu, it’s still worth calling and asking about their options. Many restaurants are willing to accommodate dietary restrictions and can modify dishes to be gluten-free.
Is it more expensive to eat gluten-free?
In some cases, gluten-free options may be slightly more expensive than their gluten-containing counterparts. This is often due to the higher cost of gluten-free ingredients. However, many restaurants offer gluten-free options at a similar price point to their regular menu items.
The Twin Cities offers a diverse and growing gluten-free dining scene. With a little research and planning, you can enjoy delicious and safe meals at a variety of restaurants. Don’t be afraid to explore new places and ask questions – you’re sure to find some hidden gems!
