If you’ve ever crawled up the final climb of the day on an empty stomach, you know: food isn’t a side note when bikepacking. It’s fuel, reward, and sometimes sheer motivation. And if you eat gluten-free — or like me, wheat-free — things get even more interesting.
Gluten-free doesn’t always mean wheat-free.
At first, I thought: “It says gluten-free — must be safe.” But after my first gluten-free bread roll with wheat starch (common in Austria), I quickly realized: I need to look closer.
Gluten-free is already tricky. Wheat-free is next level — especially when you’re on the road and can’t just Google ingredients or have a long chat with a shopkeeper about why wheat starch is still a no-go for you.
The more restrictions, the trickier it gets.
I eat gluten- and wheat-free, but otherwise I’m more of a flexitarian — meat and fish are okay if the origin and quality are right. Honestly, that makes things a lot easier, especially in places like France.
Because: the more restrictions you add — gluten-free, vegetarian, vegan, low FODMAP — the more planning and creativity you’ll need.
For example:
- As a gluten-free omnivore, I find something in almost every supermarket (like canned fish, eggs, cheese, yogurt, nuts, rice, polenta, beans, lentils, and of course — potato chips & bananas!)
- Vegetarian and gluten-free? Works too, but many protein sources like seitan or veggie spreads often contain wheat.
- Vegan and gluten-free? Possible, but you’ll need solid combos of legumes, nuts, plant-based oils, and smart snacks — and may have to compromise on taste or variety.
And please — not rice cakes again.
Classic comment: “Oh, you’re gluten-free? Just pack rice cakes!” Yep, I do. But not three days in a row — for breakfast, lunch, and dinner. When you’re riding big days, food isn’t just fuel. It should also taste good. Food is part of the adventure — and your quality of life.
When every snack tastes the same, your mood drops.
That’s why I always try to mix it up: sometimes corn or lentil cakes instead of rice. Sometimes something hot like polenta or buckwheat pancakes (Galettes in France). Maybe canned fish, maybe hard cheese, or a banana with almond butter. And sometimes, a small gluten-free cake from an Italian supermarket is the ultimate post-ride reward after 90 kilometers. Bikepacking can be practical — but never boring.
Breakfast hacks: No bread, no problem
Breakfast is often the biggest challenge — especially when hotels only offer white bread and rolls.
- Oats or cornflakes (both available gluten-free — or use conventional versions if you’re okay with trace amounts, like I am)
- Boiled eggs — especially great when you’ve managed to find gluten-free bread the day before
- Plain yogurt with nuts, banana, and often some kind of fruit salad in hotels
- Or just a gluten-free bar when you’re in a rush
What’s available really depends on the country — and that makes it exciting, but also a challenge.
European bikepacking food highlights
Austria
In my experience, “gluten-free” often still means “contains wheat starch” here. Especially in baked goods and bread rolls. Always check the ingredients or double-check with staff. What works: dairy products, bananas, eggs, nuts, potatoes, and anything homemade. One thing I’ve never seen: gluten-free breadcrumbs on a Wiener Schnitzel.
France
I love buckwheat galettes — especially in Brittany. They’re naturally gluten-free (still, always ask). Also discovered: buckwheat chips — underrated and delicious.
Otherwise: goat cheese, canned fish, rice, eggs. Supermarkets are pretty old-school — lots of baguettes, not much gluten-free labelling — but with some creativity, you’ll find what you need.
Italy
Italy was the biggest surprise for me: many restaurants offer gluten-free pasta by default. And polenta is always an option — at least in northern Italy. In supermarkets? Gluten-free crackers, pasta, cakes, cookies — everywhere. Pro tip: Italians take celiac disease seriously. Their food labelling is excellent.
My takeaway: You don’t need bread rolls to stay full and happy
Bikepacking is freedom — including when it comes to food. But eating gluten- and wheat-free means planning a bit more carefully, being open-minded, and improvising when needed.
I’ve never been on a tour where I had to go hungry. But also not one where I could eat just anything. And that’s okay. If you know your needs, prep smart, and stay curious about local options, it works out beautifully. In the end, even the fifth corn cake tastes better when you’re eating it with a sunset view.