Traveling to Malta and eating gluten-free as a celiac was much easier than I anticipated. I had the pleasure of visiting during Celiac Awareness Month in May, making it even easier to find safe dining options. To make sure your trip is as worry-free as possible, I’ve created this ultimate gluten-free Malta guide to help you safely navigate the island’s cuisine and restaurants. From award-winning gluten-free restaurants to places where you can find traditional gluten-free Maltese goodies like pastizzi, I’ve got you covered.
Table of Contents
- Tips for Eating Gluten-Free in Malta
- Best Gluten-Free Restaurants in Malta
- Best Hotels in Malta for Celiacs
- Best Supermarkets in Malta for Celiacs
- Must-Know Italian Words and Phrases for Celiacs
Tips for Eating Gluten-Free in Malta
Always Communicate Your Needs
Although you may not need a gluten-free restaurant card if you’re fluent in English, as Malta’s second official language is English, it’s imperative that, as a celiac, you inform the waiters and kitchen staff of your dietary needs and requirements to eat safely. This is because gluten-free does not mean celiac safe.
Many restaurants in Malta have gluten-free options on their menus, but most do not have the proper procedures in place or the awareness needed to avoid cross-contamination. Therefore, before even sitting down, make it clear that you are gluten-free (why gluten-free and not celiac, read tip number 3) and require certain measures to eat safely. Verify the procedures they have in place to prevent cross-contamination, ask if they have celiac-safe dishes, and inquire whether they have separate equipment or kitchen space to prepare gluten-free items. If necessary, speak with the chef. If after all these questions you feel that they cannot guarantee you a safe meal, don’t be afraid to leave. After all, your health is non-negotiable.
If you want to avoid disappointment or being hangry, call or email the restaurant ahead of time to see if they can cater to your needs as a celiac. Lastly, if you do decide to eat at the restaurant, always confirm the dish is gluten-free when it arrives, and if it looks too good to be gluten-free, ask again!
Ensure All Servers Are Aware You Are Celiac
So, you’ve done your job and communicated your celiac needs to the server, and they confirmed that they can cater to you! But then a different server comes to your table and brings you the customary free table bread, or the server who just served gluten-containing food to another patron brings your food without washing their hands, unaware of your celiac condition or specific dietary requirements. It’s common in Malta for servers not to communicate with each other, which is why you must ask your waiter to either inform all the servers attending your table that you have celiac needs or request that only one server be in charge of your table to avoid cross-contamination.
Use the Term Gluten-Free Instead of Celiac Disease
There is a higher awareness of gluten-free in Malta than there is of celiac disease. To avoid confusion and invoke better understanding, it is easier to say you are gluten-free and require special food handling procedures to ensure you don’t get sick.
Don’t Pack a Suitcase With Gluten-Free Products
There is no need to pack a suitcase filled with gluten-free essentials because Malta has them all and then some. Regardless of the supermarket you walk into, you will find gluten-free goodies. In larger supermarkets, you can find over two aisles lined with certified gluten-free products from all over Europe (particularly the UK and Italy) and local gluten-free Malta brands. I highly recommend browsing the gluten-free sections to see what delicious gluten-free products you can indulge in that you won’t find at home.
When Shopping, Look Out for Crossed Grain Trademark Symbol
While traveling through Malta or the rest of Europe, it’s essential to recognize the gluten-free symbol (the crossed grain symbol). This symbol on food labels indicates that the product has undergone rigorous inspections and meets the EU standard of containing 20 ppm or less of gluten. When you see this symbol, you can be confident that the product is safe for celiacs. Malta’s country code is MT, and you will often see UK or IT on products, as most of Malta’s gluten-free products are imported from Italy and the UK.
Editor’s Note: Allergen labeling in Malta is subject to EU food labeling regulations, which means all pre-packaged and non-prepacked food ingredients that may cause allergies, including cereals containing gluten (wheat, barley, rye, and oats), must be clearly labeled and emphasized in the list of ingredients. The allergens are often bolded.
Beware of Gluten-Free Wheat Starch
An ingredient you might find in gluten-free products in Malta and the rest of Europe is gluten-free wheat starch. It is used to improve the flavor and texture of gluten-free products. What is gluten-free wheat starch? It is wheat starch that has been processed to remove gluten to trace levels, making it safe for celiacs to consume. However, celiacs with wheat allergies will still have an immune response or reaction. Therefore, it’s important to read the labels of gluten-free products, even if they are certified gluten-free. Also, double-check with restaurants, even if they are 100% gluten-free, to ensure they do not use ingredients containing wheat starch.
Editor’s Note: Malta’s gluten-free brand “Golden Harvest” commonly uses wheat starch and oats in their products. Also note that their products are tested to contain 5 ppm or less of gluten.
Consider Washing Your Groceries
I know this might sound strange, but due to the risk of cross-contamination, it is advisable to rinse or wipe down your groceries before putting them away. In Malta and the rest of Europe, freshly baked bread and pastries are often sold loosely placed in open bags with holes, leaving crumbs and flour all over the conveyor belts at the cashier. Unfortunately, it is not common practice in Europe to clean the belts frequently, which is why I recommend rinsing your groceries and placing non-packaged items like produce in plastic bags. However, if the conveyor belt appears to be clean or you use self-checkout (which is often cleaner), washing might not be necessary.
Lastly, I noticed that many Maltese supermarkets package their own meat, including breaded and seasoned varieties, which means there is a chance of cross-contamination. Therefore, I highly recommend thoroughly rinsing and cleaning the meat prior to cooking to avoid being potentially glutened.
Check Labels of Gluten-Free Beers
In Europe, you will find both naturally gluten-free and gluten-removed beers, which are labeled gluten-free if they contain 20 ppm or less of gluten. If the beer is made from barley or wheat, the label must clearly indicate ‘contains barley’ or ‘contains wheat’ in accordance with the EU’s allergen labeling regulations. If you prefer beers made from naturally gluten-free ingredients, make sure to read the label carefully to ensure it is both naturally gluten-free and certified gluten-free. During my trip, I found a good variety of gluten-free beers in Malta, especially at Wild and Honey; however, all of them were gluten-removed. Popular brands of gluten-removed beer found in Malta include San Miguel, Daura Damm, and Peroni.
Find Gluten-Free Options at the Airport and on Ferries
While at the airport’s La Valette Club Lounge, we discovered they offered gluten-free options. They had a separate area with a few gluten-free goodies from Schar. Additionally, you can ask the staff for more options. Unfortunately, I don’t know what additional items they have since I did not ask as I was full from stuffing my face with pizza from Wild and Honey.
Virtu Ferries Ltd, a popular ferry company in Malta with services to Gozo and Sicily, is now offering gluten-free options on all their journeys. Options include toast, rolls, wraps, croissants, muffins, cookies, and apple pie.
Editor’s Note: As a precaution, always BYOS (bring your own snacks) in case there aren’t any options available or issues with cross-contamination.
Familiarize Yourself With Traditional Maltese Dishes That Aren’t Celiac Safe
Familiarizing yourself with these dishes will help you navigate the restaurant menu and know what you definitely cannot eat. Additionally, if the waiter offers these dishes as a safe option for you to eat, verify that it’s a gluten-free version and doesn’t contain ingredients like wheat flour or breadcrumbs, for example. Below are a few popular Maltese dishes that must be avoided. For gluten-free versions of some of these popular dishes, check out the gluten-free restaurants in Malta section below.
- Lampuki Pie – A fish pie made with pie crust.
- Bragioli – Also known as beef olives, often made with breadcrumbs.
- Pastizzi – Pastry filled with ricotta cheese or mashed peas.
- Qassatat – A pastry shaped like a bag, filled with the same fillings as pastizzi.
- Fenkata – A rabbit stew that may contain flour or be served with bread.
- Imqarrun & Timpana – Maltese versions of baked macaroni.
- Gozitan Ftira – A sourdough flatbread served like a pizza.
- Ftira – A ring-shaped leavened bread with fillings, eaten as a sandwich.
- Kannoli – Similar to the Italian cannoli but often stuffed with ricotta.
- Kwareżimal – Maltese biscuits made with flour.
- Imqaret – Traditional sweet pastry with date filling.
- Bezzun tal-Krema – A brioche bun filled with vanilla cream and a drop of raspberry jam.
Best Gluten-Free Restaurants in Malta
Now that you are equipped with the knowledge you need to navigate Malta safely as a celiac, it’s time to show you where you can eat! This list includes restaurants, cafes, and bakeries that are either 100% gluten-free (indicated with a star ★), have a separate kitchen, or can safely cater to celiacs and are aware of cross-contamination and how to avoid it. From gluten-free pizza and seafood platters to gluten-free pastizzi and qassatat, you will enjoy it all. So, without further ado, here are the best gluten-free restaurants in Malta.
Editor’s Note: If you’re an avid traveler or someone who is tired of researching gluten-free restaurants in every new city you visit, then consider downloading our ebook “100% Dedicated Gluten-Free Restaurants Around the World,” which features over 1000 restaurants and bakeries worldwide that are verified gluten-free. This way, you’ll have the best gluten-free restaurants on hand no matter where your adventures or work takes you!
Ħelu Manna Gluten Free Kafeterija ★
Awarded the best gluten-free cafe in Malta in 2024 by Malta’s Celiac Association, Ħelu Manna is a must-visit while in Valletta. This small cafe offers a wide range of 100% gluten-free options, including traditional Maltese goodies like gluten-free pastizzi, qassatat, tuna ftira, and kannoli. The menu also features hot savory foods, sweets and pastries, Aperol spritz, and milkshakes. Some of my favorites were the beef noodle pasta salad, croissants, cinnamon rolls, arancini, pastizzi, and the chicken pie.
Ħelu Manna is open daily until 5 PM, but on Fridays and Saturdays, they reopen at 7 PM with an extended menu featuring cocktails and focaccia. Besides their excellent location in Valletta, they also have a second cafe in San Ġwann.
Address: Various locations • Visit Website
Bistro 516
For a safe gluten-free meal at Valletta’s Waterfront, Bistro 516 is the place to be. Awarded Malta’s best gluten-free restaurant in 2024, this bistro impressed me with its thorough understanding of celiac disease and cross-contamination. Upon informing the waiter, who happened to be the celiac owner, that I was celiac, he explained their food handling procedures, notified all staff, placed an allergy alert at our table, and personally served each dish, confirming it was prepared with dedicated gluten-free equipment.
As for the food, it was delicious, and choosing what to eat from their dedicated gluten-free menu was an exciting challenge. The menu is filled with dishes such as mussels, paella, duck, ravioli, burgers, and seafood platters. I highly recommend the seafood platter!
Address: Valletta Waterfront, Floriana, Malta • Visit Website
Sapori Cafe
Sapori was one of the first restaurants in Malta to have a separate kitchen to cook gluten-free meals, demonstrating their understanding of catering to celiacs. This is why it came so highly recommended by those with celiac disease in Malta. Although I didn’t get the opportunity to eat here, most of the menu can be made gluten-free (at an additional price), including pizza, pasta, burgers, wraps, and traditional Maltese ftira, qassatat, and pastizzi.
Address: Valley Road, Birkirkara, Malta • Visit Website
Damiano’s Dessert
Damiano’s Dessert is the kind of pastry shop that brings tears of joy when you discover everything made in the shop is unbelievably gluten-free. You’ll want to order everything in sight, fearing it might vanish if you don’t. The pastries, including the croissants, are so good that you’ll question whether they are really gluten-free. The shop offers a wide range of gluten-free treats, from rich, decadent cakes to delicate pastries, all made in a 100% gluten-free kitchen. Please note that while there is a small selection of gluten-containing items stored separately and not made in-house, the staff takes meticulous care to prevent any cross-contamination. Whether you crave traditional Italian desserts or something with a modern twist, Damiano’s is where you should head for a slice of gluten-free heaven in Gżira, Malta.
Address: Il, Triq D’Argens, Gżira GZR 1364, Malta • Visit Website
Wild Honey Beer House & Bistro ★
Finally, a pub where celiacs can go with friends to chill, listen to live music, munch on finger food without worry, and enjoy a cold beer. Wild Honey in Valletta boasts a 100% gluten-free kitchen specializing in pizzas, cheese platters, and wings. The pizzas here are some of the best gluten-free pizzas you’ll find in Malta, with crispy crusts and interesting toppings. My favorites are the Spicy Truffle and Norvegese pizzas. Besides their extensive pizza options, there’s a wide range of both regular and gluten-free beer available.
Editor’s Note: All gluten-free beers are gluten-removed beers.
Address: 131 Merchants St, Il VLT 1018, Malta • Visit Website
Surfside
Another highly recommended gluten-free restaurant in Sliema, Malta that I did not get to try out is Surfside. It features a separate celiac kitchen with a dedicated gluten-free menu, offering pasta, pizza, burgers, and grilled fish. The celiac kitchen operates Monday to Friday starting at 6 pm, and on Saturday and Sunday from 12 pm onwards. I recommend calling ahead to ensure the hours have not changed.
Address: Tower Road, Sliema, Malta • Visit Website
Anurakti ★
Anurakti in Qawra is a paradise for anyone looking to indulge in guilt-free, healthy, and delicious food. This charming eatery focuses on wholesome cuisine that caters to celiacs, diabetics, vegans, and those with dairy intolerance. From the ftira and arancini to the cakes and superfood smoothies, everything is gluten-free, vegan, refined sugar-free, and additive-free. Anurakti’s use of wholesome ingredients ensures that every bite is both nourishing and tasty.
Address: Triq Il- Qawra, San Pawl il-Baħar, Malta • Visit Website
Mezzaluna Bistro & Pizzeria
Located in St. Paul’s Bay, this Italian restaurant is renowned for serving some of the finest gluten-free pizza in Malta. All of their regular pizzas can be made gluten-free for an additional charge, and they can also accommodate vegan and lactose-free preferences. In addition to their homemade gluten-free pizzas, their menu features delectable gluten-free pasta dishes, ravioli, burgers, and desserts. In terms of safety, the staff is well-informed about celiac disease and cross-contamination, using separate ovens, equipment, and utensils to ensure the food is safe for those with celiac disease. Mezzaluna is also ideal for lactose-intolerant, dairy-free, and vegan diners, making it a perfect dining spot for everyone.
Address: Mosta Road, St Paul’s Bay, Malta • Visit Website
Elephant Shoe
Elephant Shoe is a great spot for a gluten-free brunch in Valletta. Their menu, clearly marked with gluten-free options, boasts delicious choices like waffles, pancakes, empanadas, and salads. They also offer gluten-free bread for burgers and toast, and use a separate fryer for gluten-free fried foods. Lastly, the staff pays special attention to preparing food safely for celiacs, ensuring a worry-free dining experience.
Address: Dar l-Emigrant Castille Place Valletta, VLT 1062, Malta • Visit Website
NVKED ★
Located in Qawra, NVKED is a 100% gluten-free café offering a variety of flavorful yet healthy sweets, baked goods, cakes, and takeaway lunches. Their lunch menu includes nourish bowls and hot snacks like arancini and jackfruit pie, all of which are 100% gluten-free with vegan, diabetic, and keto-friendly options. NVKED also offers a large selection of frozen homemade ready meals, finger food packs, breads, desserts, and pizzas available for purchase from their freezer section. To ensure a truly celiac-safe eating experience, they take extra precautions, which you can read about on their website.
Address: 41, Triq Carmelo De Lucca, Qawra, Malta • Visit Website
Glutenfreebiss ★
Founded by the original owners of Sapori, Glutenfreebiss is a gluten-free importing company in Malta that also has its own brand, Tezori. Their products, found in the health food freezer section of most supermarkets, include pizzas, tortellini, ravioli, pies, and traditional Maltese favorites like pastizzi, qassata, imqaret, and ftira. With the exception of the pasta items, a celiac-safe oven is needed to prepare these products. Besides being available at local supermarkets, Tezori products can be bought at their warehouse or ordered online.
Address: 48, Triq Ix Xitwa Qormi, QRM 5231, Malta • Visit Website
Ta’ Rita Bakery ★
Ta’ Rita Bakery is an online dedicated gluten-free bakery in Malta that offers pick-up and delivery services. Its products, all gluten-free and vegan, include must-have items like donuts, brownies, and traditional Maltese treats such as imqaret, cannoli, bezzun tal-krema, qassatat, and timpana. I highly recommend ordering these before your arrival so you can enjoy some delicious gluten-free treats upon reaching Malta.
Address: Online only • Visit Website
Il Panzier
For an authentic Sicilian cuisine experience in the heart of Victoria’s old town, head to Il Panzier. As one of the first restaurants in Gozo to offer gluten-free options, this family-run establishment boasts over 20 years of experience in catering to gluten-free needs. They take meticulous care to avoid cross-contamination, utilizing separate equipment and storage for gluten-free food items, and their staff is well-versed in preventing cross-contamination. Almost everything on their extensive menu can be prepared gluten-free, which is music to every celiac’s ears. Additionally, they accommodate vegetarians.
Address: 39 Charity Street, Victoria VCT 1207, Malta • Visit Website
Grom ★
100% gluten-free gelato has finally arrived in Malta. Our favorite gluten-free gelateria chain from Italy is set to open its doors in May 2024 next to the famous Għadira Bay in Mellieħa. So keep a lookout for them on your gluten-free trip to Malta!
Address: X984+CFH, Triq Il-Marfa, Il-Mellieħa, Malta • Visit Website
Best Hotels in Malta for Celiacs
Below are a few hotels that offer a nice variety of gluten-free breakfast options and are knowledgeable about catering to individuals with celiac disease. As always, before booking, contact the hotel in advance to communicate your dietary requirements and to confirm that they can still accommodate celiacs.
- DB Seabank Resort & Spa
- Phoenicia
- Malta Marriott Resort & Spa
- Ramla Bay Resort
- Soreda Hotel
- The Duke Hotel
Editor’s Note: Booking an Airbnb is a great accommodation option for celiacs who prefer a safe, private space to prepare their own meals. With access to a full kitchen, you are in control of your food and can avoid the risk of cross-contamination and cook with ingredients you trust. Check out some of these Airbnbs with fully equipped kitchens in Malta.
Best Supermarkets in Malta for Celiacs
When it comes to gluten-free products in supermarkets, Malta has a surplus, as they import gluten-free goods from all over Europe. In big chain supermarkets such as Pavi/Pama, Greens, Welbee’s, and Spar (interspar), there will be 2-3 aisles dedicated to gluten-free products including bread, pasta, and cereal. Make sure to check their freezer sections for more gluten-free goodies. Below is a list of supermarkets where you can find gluten-free products.
- Park Towers (St Venera and St Julian’s)
- Smart (Birkirkara, Malta)
- Pavi (Qormi, Malta)
- Pama (Mosta, Malta)
- Lidl (Malta and Gozo)
- Valyou (Naxxar and Mellieha)
- Greens (Swieqi, Malta and Gozo)
- Spar / Interspar (Malta)
- Nutrition Empire (Zabbar) – Not a supermarket but a health food store with dedicated gluten-free products.
- Welbee’s (Gozo, Malta)
Must-Know Italian Words and Phrases for Celiacs
Normally, this is where I would list a few celiac-related phrases in the local language. However, for this guide, it is not needed as English is their second official language and is spoken by over 80% of the population. Lastly, most of their products in the supermarket are imported, and ingredients are often listed in English and Italian, hardly ever in Maltese. Therefore, navigating the supermarket should be okay. But just to make sure, I have added below a few phrases in Italian.
- Gluten-free — Senza glutine
- Flour — Farina
- Wheat — Grano
- Barley — Orzo
- Rye — Segale
- Oats — Avena
- Spelt — Farro
- Breadcrumbs — Briciole di pane
- Semolina — Semolino
- Wafer — Wafer
- Bread — Pane
- Breaded — Impanato
- May contain traces of gluten. — Può contenere tracce di glutine.
There you have it: your complete guide to gluten-free Malta. With these tips and recommendations, you can confidently explore the island’s rich history, breathtaking landscapes, and delightful gluten-free options without worry. Pack your bags, embark on your journey, and relish every gluten-free bite and beautiful moment Malta has to offer!
