Surviving Allergies on a European Road Trip: My Personal Guide

Laura Drazniece
Aug 6
3 min read

Traveling across Europe by car sounds exciting — and it is — but when you have food allergies, it’s also a survival mission. This summer, I drove through Belgium, Germany, Austria, the Czech Republic, Poland, Lithuania, and Latvia, covering long stretches on the road — often 10–12 hours a day — with very limited access to allergy-friendly food options.

Let me share how I survived this trip, what I learned, and how you can plan your own allergy-safe adventure behind the wheel.

Survival Mode: My Allergy Road Trip Setup

When you're on the move and eating safely is non-negotiable, you need a system. Here's mine:

Cooling box in the car: A small electric or ice-cooled fridge to store safe food (yogurt, cheese, fruit, salami, fresh veggies, etc.).
Hot water thermos: A must-have to prepare dried travel food like freeze-dried meals. my favorite LYOFOOD.
Dried or packaged allergy-safe food: These are great emergency backups. Think rice cakes, vacuum-packed bacon, or allergy-safe home made cookies, potato chips.
Coffees and gas stations: I stick to black coffee or bottled water at roadside stops. Ready meals? Almost never. No allergen info, no English-speaking staff, and no time to take chances.
Fast food? No, thanks. Even asking for "no sauce" doesn’t guarantee safety if there’s sesame on the bun or nuts in the kitchen.

Ironically, not eating fast food made me feel healthier anyway!

Planning Is Everything (Even If You’re Tired)

Here’s how I prepare:

Know the route in advance. This helps me estimate driving time and schedule stops for food.
Start with a safe breakfast. If I have access to a kitchen, I cook my own breakfast — one less stress to deal with.
Google three food options per region:
- A pizzeria, since a simple Margherita is usually safe.
- A local restaurant with grilled meat and potatoes — a good backup but requires more communication.
- A grocery store where I can buy labeled food like yogurt, fruit, or cheese (labels get translated with Google Translate — always!).

Country by Country: The Good, The Bad, and The Salty Pizza

Germany: A Countryside Pizza Drama I chose a rural pizzeria for easy parking. The place was empty — good for fast service, bad for food quality.There were no allergens listed on the menu. When I asked, the waitress looked confused and annoyed.“No nuts in the kitchen,” she said. When I asked about sesame, she snapped:

“This is Italian cuisine, not Asian!”

Eventually, I spoke to the chef, who reassured me the Margherita pizza was safe. It was edible — very salty and greasy — but safe. That night, I was grateful for my apartment kitchen, where I whipped up a simple dinner of vacuum-packed veggies, bacon, and bread. One day survived!

Iavazzi's Am Silbersee: https://www.amsilbersee.de/

Poland: The Power of Google + PatienceHere I planned better. I found a local place online, reviewed the menu, and translated key dishes before arriving.The staff was helpful, and I ordered baked fish with potatoes — fresh, safe, and really delicious.No allergic reaction. Just a happy stomach and smooth continuation of the drive.

Git Gastro - Gliwice: https://gitgastro.pl/

Lithuania: The Surprise GemOne of my favorite stops: an old-school countryside canteen straight from the 80s. No menu — just warm hospitality.To my shock, the staff spoke English and explained ingredients clearly. I had traditional Lithuanian cepelinai (stuffed potato dumplings) and loved it so much I ordered a takeaway portion too. A memorable and allergy-safe cultural experience!

Canteen Ugnele - https://www.facebook.com/profile.php?id=100064311481460

Latvia: Home, Sweet (and Safe) HomeBack in my home country, I enjoyed two weeks of home-cooked meals. Finally, peace of mind and full control over what I eat.

Final Thoughts: What You Need to Travel with Food Allergies

Plan ahead but stay flexible. You’ll need backup plans and a bit of nerve to change course when needed.
Trust your instincts. If something feels wrong, skip it — hunger is easier than a reaction.
Be ready to explain your needs — again and again. And sometimes, you’ll need to insist politely until you're heard.
Celebrate the wins. A safe meal, a helpful staff member, or a small grocery discovery — these are your road trip highlights.

Food allergies don’t have to stop you from exploring Europe by car. They just make you a little more creative, cautious, and determined. And sometimes, that's the recipe for a better travel story anyway.