How to Plan a Pennsylvania Gluten-Free Tour

Planning a gluten-free tour through Pennsylvania offers more than just a culinary adventure—it’s a journey into one of the most diverse and historically rich regions of the United States, where farm-to-table traditions meet modern dietary needs. For travelers living with celiac disease, non-celiac gluten sensitivity, or those choosing a gluten-free lifestyle, navigating food options across a state as varied as Pennsylvania can feel overwhelming. But with thoughtful planning, access to reliable resources, and an understanding of local food culture, a gluten-free tour of Pennsylvania becomes not only safe but deeply rewarding.

This guide is designed for travelers seeking to explore Pennsylvania’s vibrant cities, scenic countryside, and artisanal food scenes—all while maintaining a strict gluten-free diet. Whether you’re planning a weekend getaway to Philadelphia, a road trip through Amish country, or a multi-day culinary tour from Pittsburgh to the Poconos, this comprehensive tutorial provides the tools, strategies, and real-world insights you need to travel confidently and enjoy every bite.

Step-by-Step Guide

Step 1: Define Your Travel Goals and Route

Before booking accommodations or researching restaurants, determine the purpose of your tour. Are you seeking historic sites with gluten-free dining options? Are you interested in local farmers’ markets, craft breweries with gluten-free beer, or farm stays offering homemade gluten-free meals? Pennsylvania’s regions each offer unique experiences:

• Philadelphia: Urban dining, historic landmarks, and a growing gluten-free restaurant scene.
• Pittsburgh: Industrial charm meets innovative cuisine with strong support for dietary restrictions.
• Amish Country (Lancaster County): Farm-fresh produce, homemade baked goods (some gluten-free), and traditional Pennsylvania Dutch cuisine.
• Lehigh Valley: A hub for food innovation with several certified gluten-free bakeries.
• Poconos: Resort towns with family-friendly dining and outdoor activities.
• Gettysburg: Civil War history paired with increasingly gluten-free-friendly taverns and inns.

Map out your route using a digital tool like Google Maps or Roadtrippers. Mark key stops—restaurants, grocery stores, lodging, and attractions—and estimate driving times. Prioritize areas with higher concentrations of gluten-free options to minimize risk and maximize enjoyment.

Step 2: Research Gluten-Free Dining Options

Not all restaurants labeled “gluten-free friendly” are safe for those with celiac disease. Look for establishments with dedicated gluten-free prep areas, separate fryers, and staff trained in cross-contamination protocols. Use trusted directories like:

• Find Me Gluten Free (app and website)
• Gluten-Free Restaurant Awareness Program (GFRAP) – certified by the Gluten Intolerance Group
• HappyCow – includes vegan and gluten-free filters

Filter results by “certified gluten-free” or “dedicated kitchen” where possible. In Pennsylvania, notable chains like Chick-fil-A (with gluten-free buns and dedicated fryers), Chipotle (customizable bowls), and Five Guys (gluten-free fries and burgers) are reliable, but always verify local practices.

Don’t overlook independent eateries. In Lancaster, Green Bean Cafe offers a fully gluten-free menu. In Pittsburgh, Flour + Water is a bakery and café with gluten-free pizzas and pastries. In Philadelphia, Laurel and Plenitude are upscale options with dedicated gluten-free kitchens.

Step 3: Book Gluten-Free Accommodations

Hotels and vacation rentals vary widely in their ability to accommodate dietary needs. When booking:

• Choose properties with kitchenettes or full kitchens—this allows you to prepare your own meals.
• Contact the property directly and ask about gluten-free breakfast options, cleaning procedures for shared kitchens, and whether they can accommodate special requests.
• Look for accommodations that advertise “gluten-free friendly” or “allergen-aware” services.

In Lancaster, Amish Country Inn & Suites offers gluten-free breakfast options upon request. In Philadelphia, The Logan Hotel partners with local gluten-free bakeries to provide in-room snacks and continental breakfast items. For extended stays, consider Airbnb or Vrbo rentals with verified kitchen access—many hosts are happy to stock gluten-free staples if notified in advance.

Step 4: Stock Up on Safe Groceries

Even with excellent dining options, having access to safe snacks and ingredients is essential. Pennsylvania has an abundance of grocery chains with dedicated gluten-free sections:

• Whole Foods Market – All locations have clearly labeled gluten-free aisles and a wide selection of certified products.
• Trader Joe’s – Known for affordable gluten-free frozen meals, breads, and snacks.
• Costco – Bulk purchases of gluten-free pasta, snacks, and frozen items.
• Local co-ops and health food stores – In State College, Harrisburg, and Allentown, independent stores often carry niche brands not found elsewhere.

Visit these stores early in your trip to stock up on essentials: gluten-free bread, oatmeal, crackers, nut butters, protein bars, and condiments. Always double-check labels—even products labeled “gluten-free” can change formulations.

Step 5: Communicate Clearly with Staff

Communication is your most powerful tool. When dining out:

• Call ahead and speak directly with the manager or chef—not just the host or server.
• Ask specific questions: “Do you have a separate fryer for gluten-free items?” “Is your gluten-free menu reviewed by a nutritionist?” “Can I see your allergen guide?”
• Use a gluten-free dining card (available in English and Spanish) to explain your needs clearly. These cards list common gluten sources and cross-contamination risks.
• Be polite but firm. Most staff in Pennsylvania are trained and willing to accommodate, but clarity prevents mistakes.

Many restaurants now provide detailed allergen menus online. Download or print them before arriving. In Amish Country, where traditional recipes are deeply rooted, explain that your needs are medical—not a preference—and request modifications to dishes like chicken pot pie (using gluten-free flour) or shoofly pie (made without wheat-based crust).

Step 6: Plan for On-the-Go Meals

Traveling through rural Pennsylvania means long drives between towns. Always carry safe snacks:

• Gluten-free protein bars (e.g., KIND, Larabar, or Enjoy Life)
• Pre-packaged nuts, fruit, and jerky
• Individual hummus cups with gluten-free veggie sticks
• Gluten-free granola or trail mix
• Single-serve rice cakes or gluten-free crackers

Many gas stations and convenience stores now carry gluten-free options, especially along major highways like I-76, I-80, and I-78. Look for brands like Udi’s, Glutino, and Bob’s Red Mill in the snack aisle.

Step 7: Prepare for Emergencies

Even with careful planning, mistakes can happen. Pack an emergency kit:

• Gluten-free antacids or digestive aids (if you experience reactions)
• Epinephrine auto-injector (if prescribed)
• Medications for nausea or stomach upset
• A list of local hospitals and urgent care centers near your route
• Printed copies of your dietary restrictions in English and Spanish

Keep your phone charged and save the numbers of local gluten-free support groups. In Pennsylvania, the Celiac Disease Foundation and Gluten Intolerance Group offer regional chapters with local contacts.

Step 8: Document and Reflect

Keep a travel journal or digital log of your gluten-free experiences. Note:

• Which restaurants were safest and most accommodating
• Which locations surprised you with excellent options
• Which areas lacked reliable choices

This record becomes invaluable for future trips and can help others in the gluten-free community. Share your findings on social media, travel blogs, or local forums to build a collective knowledge base.

Best Practices

Always Verify, Never Assume

Just because a menu says “gluten-free” doesn’t mean it’s safe. Cross-contamination is the leading cause of reactions among those with celiac disease. A shared toaster, a knife used on regular bread, or flour dust in the air can trigger symptoms. Always ask about prep procedures—even if the restaurant has a gluten-free menu.

Choose Restaurants with Dedicated Gluten-Free Programs

Look for establishments that participate in certification programs like GFRAP or the National Foundation for Celiac Awareness’s “Safe & Sure” initiative. These programs require staff training, ingredient audits, and kitchen segregation. In Pennsylvania, over 120 restaurants have earned certification—many concentrated in the Philadelphia metro area.

Travel During Off-Peak Hours

Weekends and holidays bring higher kitchen traffic, increasing the risk of errors. Aim for weekday lunches or early dinners when staff are less rushed and more attentive to special requests.

Bring Your Own Condiments

Shared condiment containers (ketchup, mustard, mayo) are common sources of cross-contamination. Carry small, sealed packets of your favorite sauces. Many gluten-free travelers keep a “travel condiment kit” with tamari, olive oil, vinegar, and spice blends.

Learn Key Phrases in English and Spanish

While most Pennsylvanians speak English, Spanish-speaking staff are common in food service. Learn basic phrases:

• “I have celiac disease. I cannot eat gluten.” → “Tengo enfermedad celíaca. No puedo comer gluten.”
• “Is this prepared in a separate area?” → “¿Esto se prepara en un área separada?”
• “No flour, no bread crumbs, no soy sauce.” → “No harina, sin pan rallado, sin salsa de soja.”

Carry a laminated card with these phrases for easy reference.

Engage with the Local Gluten-Free Community

Join Facebook groups like “Gluten-Free Pennsylvania” or “Celiac & Gluten-Free Travelers Mid-Atlantic.” Members often post real-time updates on new safe restaurants, product recalls, or events. These communities are a goldmine for insider tips and trusted recommendations.

Respect Cultural Food Traditions

In Amish Country, traditional dishes like shoofly pie, scrapple, and chicken and dumplings are staples. While many are not naturally gluten-free, some farms and bakeries now offer gluten-free adaptations. Be respectful when asking for modifications—many Amish businesses operate on small margins and may not have the resources to reformulate recipes. Instead, seek out vendors who already offer gluten-free versions.

Plan for Weather and Seasonal Changes

Pennsylvania’s seasons affect food availability. In winter, farmers’ markets are limited, but indoor markets like the Reading Terminal Market in Philadelphia remain open year-round with gluten-free vendors. In summer, roadside stands sell fresh fruit, eggs, and meats—often naturally gluten-free. Always check seasonal hours before heading out.

Tools and Resources

Mobile Apps for Gluten-Free Travel

• Find Me Gluten Free – User-reviewed restaurant listings with filters for certification, menu options, and location.
• Gluten Free Scanner – Scan barcodes to verify if products are safe (works with U.S. brands).
• HappyCow – Excellent for finding vegan and gluten-free restaurants, especially in rural areas.
• Google Maps – Search “gluten-free restaurant near me” and read recent reviews for up-to-date info.

Online Directories and Certifications

• Gluten Intolerance Group (GIG) – Offers a searchable map of certified gluten-free restaurants and facilities across Pennsylvania.
• Celiac Disease Foundation – Provides downloadable dining cards and educational materials.
• Beyond Celiac – Offers a state-by-state guide to gluten-free resources, including Pennsylvania-specific events and support groups.

Gluten-Free Bakeries and Retailers

Pennsylvania is home to several nationally recognized gluten-free bakeries:

• Justine’s Gluten Free Bakery (Lancaster) – Offers shipping nationwide; famous for croissants and cinnamon rolls.
• Flour + Water (Pittsburgh) – Gluten-free pizza, pastries, and sandwiches made in a dedicated kitchen.
• Gluten Free by Grace (Allentown) – Custom cakes, cookies, and holiday treats.
• Wheatless Wonder (Philadelphia) – Sells at farmers’ markets and online; specializes in grain-free and paleo options.

Many of these bakeries offer pre-order pickup or delivery within the state—ideal for travelers who want to bring treats home or enjoy them on the road.

Local Farmers’ Markets with Gluten-Free Vendors

Many Pennsylvania farmers’ markets now include vendors who specialize in gluten-free goods:

• Reading Terminal Market (Philadelphia) – Over 80 vendors; look for “Gluten-Free Corner” stalls.
• Lancaster Central Market – Features gluten-free pies, jams, and meats from Amish and non-Amish vendors.
• Harrisburg Farmers Market – Weekly vendor rotation; check schedule for gluten-free bakers.
• State College Farmers Market – Offers gluten-free baked goods, honey, and produce.

Ask vendors directly: “Is this product made in a facility that processes wheat?” and “Do you use separate equipment?”

Transportation and Accessibility

Public transit in Pennsylvania’s larger cities (Philadelphia, Pittsburgh, Allentown) is generally accessible. However, if you’re renting a car, ensure it has enough space to store perishable gluten-free items. Consider a portable cooler with ice packs for long drives.

For travelers with mobility needs, many gluten-free restaurants are wheelchair accessible. Check accessibility features on Google Maps or call ahead. Pennsylvania’s tourism websites often list ADA-compliant dining options.

Real Examples

Example 1: A 5-Day Philadelphia to Lancaster Itinerary

Day 1: Philadelphia – Arrive at The Logan Hotel. Lunch at Laurel, known for its gluten-free tasting menu. Afternoon visit to the Philadelphia Museum of Art. Dinner at Plenitude, a fine-dining restaurant with a certified gluten-free kitchen.

Day 2: Philadelphia – Morning at Reading Terminal Market. Purchase gluten-free pretzels, pickles, and baked goods. Afternoon tour of Independence Hall. Dinner at The Fat Ham, which offers gluten-free buns and fries in a dedicated fryer.

Day 3: Drive to Lancaster (1.5 hours) – Stop at Whole Foods in Downingtown for snacks. Check into Amish Country Inn & Suites. Dinner at Green Bean Cafe—100% gluten-free menu. Evening walk through the Amish countryside.

Day 4: Lancaster – Visit Lancaster Central Market. Buy gluten-free apple butter and honey. Tour a local farm that offers gluten-free bread-making demonstrations. Lunch at Justine’s Bakery. Afternoon at the Lancaster Science Factory.

Day 5: Return to Philadelphia – Stop at Flour + Water in York for gluten-free pastries. Arrive back in Philadelphia with souvenirs: Justine’s croissants, gluten-free granola, and local maple syrup.

Example 2: A Family Road Trip Through the Poconos

A family of four, including a child with celiac disease, planned a weekend getaway to the Poconos. They stayed at a vacation rental with a kitchen. Each morning, they prepared gluten-free pancakes using Bob’s Red Mill mix. For lunch, they visited Mountain Creek Resort, where the café offered a dedicated gluten-free menu with grilled chicken, vegetables, and rice noodles. They packed snacks for hikes and used the Gluten Free Scanner app to check trail mix ingredients. They ended the trip with a visit to Big Boulder Lake, where a local vendor sold fresh, gluten-free apple cider.

Example 3: A Solo Culinary Tour of Pittsburgh

A solo traveler with celiac disease spent three days exploring Pittsburgh. They stayed at a downtown hotel with a kitchenette. Breakfasts were made with gluten-free oats and almond milk. Lunches were at Flour + Water and Primanti Bros. (with gluten-free bread upon request). Dinner was at Allegheny Wine Market, which offers gluten-free wine pairings. They visited the Carnegie Science Center and used downtime to contact local celiac support groups, who recommended a hidden gem: Wheatless Wonder’s pop-up at the South Side Farmers Market. The traveler left with a list of 12 new safe restaurants and a renewed sense of confidence in gluten-free travel.

FAQs

Is it safe to eat at Amish restaurants in Pennsylvania if I have celiac disease?

It can be, but it requires caution. Traditional Amish cooking often uses wheat flour in breads, gravies, and baked goods. However, some Amish-owned businesses now offer gluten-free versions. Always ask if they use separate utensils, surfaces, and ovens. Avoid items with unknown thickening agents—many gravies and sauces use flour. Stick to grilled meats, fresh vegetables, and fruit.

Are there gluten-free options at Pennsylvania Dutch festivals?

Yes, but you must be selective. Many vendors offer gluten-free pretzels, apple butter, and fresh fruit. Avoid fried foods unless they are cooked in a dedicated fryer. Look for booths labeled “gluten-free” or ask vendors directly. Some festivals, like the Lancaster County Fair, now have designated gluten-free vendor areas.

Can I find gluten-free beer in Pennsylvania?

Absolutely. Pennsylvania has a thriving craft beer scene with several gluten-free options. Breweries like Gluten Free Beer Company (Pittsburgh), Two Roads Brewing (available statewide), and Ghostfish (distributed widely) offer certified gluten-free beers made from sorghum, rice, or buckwheat. Always check labels for “gluten-free” certification—not just “gluten-removed.”

Are grocery stores in rural Pennsylvania gluten-free friendly?

Smaller stores may have limited selections, but most carry at least a few staples like rice, beans, eggs, and fresh produce. Larger chains like Walmart and Giant Eagle have gluten-free sections even in rural towns. Call ahead to confirm availability, or plan to stock up in larger cities before heading out.

What should I do if I accidentally consume gluten while traveling?

Rest, hydrate, and monitor your symptoms. If you have a known reaction protocol, follow it. Contact a local urgent care center if symptoms are severe. Keep a record of what you ate and where—this helps identify the source and prevents future incidents. Many Pennsylvanians are understanding and may offer assistance if you explain your condition.

Are gluten-free products more expensive in Pennsylvania?

Prices are comparable to national averages. Whole Foods and Trader Joe’s offer competitive pricing. Buying in bulk and preparing your own meals helps reduce costs. Many gluten-free bakeries offer discounts for bulk orders or subscriptions.

Can I bring my own gluten-free food on public transportation?

Yes. Amtrak, Greyhound, and regional transit systems allow passengers to bring their own food and beverages. Pack non-perishable snacks and keep them in a sealed container.

Do Pennsylvania hospitals and clinics offer gluten-free meals?

Most major hospitals, including the University of Pittsburgh Medical Center and Jefferson Health, offer gluten-free meal options upon request. Always notify staff in advance if you are being admitted.

Conclusion

Planning a gluten-free tour of Pennsylvania is not just about avoiding wheat—it’s about embracing the state’s rich culinary heritage while honoring your health. With its mix of urban sophistication, rural authenticity, and a growing awareness of food allergies, Pennsylvania is one of the most welcoming states in the U.S. for gluten-free travelers.

By following this guide—from mapping your route and researching certified restaurants to packing emergency supplies and engaging with local communities—you transform potential anxiety into confidence. Each meal becomes an opportunity to connect with culture, support local businesses, and enjoy the flavors that make Pennsylvania unique.

Remember: the key to a successful gluten-free tour lies in preparation, communication, and curiosity. Don’t be afraid to ask questions, try new things, and share your experiences. The gluten-free community in Pennsylvania is growing—and it’s eager to welcome you.

So pack your bags, grab your gluten-free dining card, and hit the road. Pennsylvania’s farms, markets, and kitchens are waiting—with delicious, safe, and unforgettable food just for you.