Traveling Egypt on a Gluten-Free, Plant-Based Diet:

A Comprehensive Guide

Are you worried that your gluten-free and plant-based diet will hold you back from exploring the wonders of Egypt? Fear not! I recently returned from a 12-day adventure through this remarkable country, and I managed to maintain my dietary preferences throughout the trip. Here’s a detailed account of how I did it, along with tips and insights to help you navigate the local cuisine with confidence.

Watch my YouTube video about how I traveled to Egypt on a gluten-free, plant-based, and Medical Medium diet.

Preparing for the Journey

Before embarking on my trip, I took proactive steps to ensure my dietary needs were met. I contacted my travel agency and informed them about my gluten-free and plant-based lifestyle, as well as specific foods to avoid based on the Medical Medium guidelines. The agency was incredibly supportive and even arranged for a variety of fresh fruits to be waiting for me upon my late-night arrival. This attention to detail made a significant difference in starting my trip on the right foot.

Essential Packing

To ensure I was well-prepared for the culinary challenges ahead, I packed several essential items:

Wooden Cutting Board and Knife: These tools allowed me to prepare fresh fruits and snacks easily.
Lemon Squeezer and Glass Jar: Perfect for making fresh lemon water—a refreshing and cleansing way to start each day.
Organic Raw Honey: For my morning lemon water.
Small Sieve: Useful for rinsing fruits and vegetables to minimize exposure to contaminants.
Banana Guard: This handy container kept my bananas safe during transit, preventing them from getting squished on day trips. [link]
Organic Medjool Dates: A calorie-dense snack that ensured I had something nutritious on hand at all times.
Oregano Oil Capsules: Taking one before each meal helped support my digestive health and protect against potential stomach issues.
Disinfection Wipes: To clean my hands before and after any meals.

Having these items on hand made it easier to prepare and carry food, ensuring I had healthy options throughout my sightseeing adventures.

Dining in Egypt: Navigating the Cuisine

Traveling in Egypt as a plant-based, gluten-free eater can be challenging, as many locals may not fully understand the distinctions between vegetarian and vegan diets, and many restaurants don’t know what gluten-free implies.

To facilitate communication, I created a bilingual restaurant card explaining my dietary requirements in both Arabic and English. I handed this card to the waiter to ensure the chefs understood my needs directly, reducing the chances of miscommunication. Download the Restaurant Card Here [link]

Breakfast: Fueling Up for the Day

Breakfast in Egypt often centers around foul, a hearty bean soup seasoned with cumin, and served with fresh vegetables. While I appreciated the cultural significance of this dish I prefer to eat fat-free in the morning. My typical breakfast was a large plate of fresh salad—loaded with leafy greens, tomatoes, cucumbers, and onions. I also enjoyed slices of grapefruit drizzled with raw honey, a delightful way to start the day.

To maintain my energy while out and about, I packed snacks like apples and bananas in my Banana Guard [link] and a container to keep my apples safe from bruising.

Lunch: Exploring Local Flavors

Lunch typically took place in local restaurants, where I found a variety of plant-based options. A standard meal often begins with a serving of tahini accompanied by bread (gluten), the tahini is made of sesame seed paste (tahini) mixed with fresh lemon juice and water - usually no oil but often drizzled on top with oil.

One of my favorite lunch dishes was Torly, a traditional vegetable casserole featuring a medley of eggplant, zucchini, and potatoes baked in a savory tomato sauce. I also enjoyed roasted or steamed vegetables, often paired with tahini or baba ganoush—a creamy dip made from roasted eggplants that is usually gluten-free.

I made it a point to communicate clearly with the chefs about how I wanted my dishes prepared, especially regarding the gluten and no diary, which the restaurant card help me ensure. [link]

Dinner: Buffet Adventures

Many nights, after a long day of sightseeing, we opted to dine at our hotels, which offered buffet-style meals. While the variety was impressive—ranging from pasta and meats to curries and soups—I was cautious about gluten and oils in the prepared dishes.

The salad bar was a treasure trove, featuring fresh greens, tomatoes, cucumbers, and various raw vegetables. There were usually several plant-based soups, and I would ask about their ingredients to ensure they were gluten-free. One evening, I was thrilled to discover a moussaka made without dairy that perfectly fit my diet.

I often complimented the chefs on their dishes, which led to them offering me special creations tailored to my preferences. By establishing a friendly rapport with the chefs, I found they were eager to accommodate my dietary needs.

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Market Adventures: Fresh Produce and Local Finds

Exploring local markets was one of the highlights of my trip. When shopping for fruits and vegetables, I preferred items with peels, like oranges and melons, to reduce the risk of contamination. If I bought strawberries or other berries, I made sure to rinse them thoroughly to remove any dirt.

I brought my cutting board and knife to prepare fresh snacks on the go. One day, I even bought a whole melon and sliced it up to enjoy throughout the day. This approach allowed me to stay nourished while exploring Egypt’s incredible sites.

Beverages: Staying Hydrated

Egypt offers a plethora of refreshing beverages, including freshly squeezed fruit juices and herbal teas. However, I was cautious about added sugars. For instance, when ordering mango juice, I asked for it to be made without any sugary water or additives. Instead, I requested it with bottled water or none at all to enjoy pure mango flavor.

Mint tea is another popular drink, typically served with black tea and dried mint. To avoid caffeine intake, I always asked for it to be made without black tea, which resulted in a delicious, refreshing drink that I savored during my trips.

Translating Menus: A Tech-Savvy Solution

Navigating menus in Arabic can be daunting for non-speakers. To simplify this, I utilized the Google Translate app. By taking a photo of the menu and using the app’s camera feature, I could easily translate the dishes into English. This not only made ordering easier but also ensured I understood what I was eating. Watch how to in this YouTube video [link].

When placing my order, I always handed the waitstaff my dietary card to reinforce my gluten-free and vegan needs. This dual approach helped eliminate confusion and ensured I received meals tailored to my preferences.

Conclusion: Embracing the Adventure

Traveling through Egypt while adhering to a gluten-free, plant-based diet is entirely possible and can be a rewarding experience. With some preparation, clear communication, and a willingness to explore, you can savor the rich flavors and culinary traditions of this beautiful country without compromising your dietary choices.

Remember to approach dining with curiosity and openness—many chefs appreciate feedback and will be eager to provide delicious, accommodating meals. By consistently advocating for plant-based and gluten-free options, we can encourage restaurants to expand their menus and cater to a wider range of dietary needs.

If you found this guide helpful, be sure to check out my other posts for more tips on prioritizing attractions in Egypt and avoiding common travel pitfalls. Happy travels!

Safe Gluten-Free and Plant-Based Travel Destination

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Oct 22, 2024

EGYPT