A gluten-free diet isn’t something you want to worry about when vacationing—living without staples like breads, pastas and cereals is tough enough at home. But, if you or a family member has been diagnosed with celiac disease or a wheat allergy, you know excluding foods containing this protein is a necessity, no matter where your travel adventures take you.
Like many other major metropolitan areas, Minneapolis-St. Paul has begun embracing the gluten-free movement, currently one of the hottest trends in the food industry. Already blessed with an abundance of talented chefs bent on peddling organic, sustainable chow, the Twin Cities effortlessly offer gluten-intolerant diners a wealth of nutrient-rich morsels direct from the Heartland.

Many local restaurants are known for accommodating special dietary restrictions when possible. At two popular chef-driven eateries in downtown St. Paul—Meritage and the aptly-named Heartland—it’s not uncommon for the kitchen staff to whip up gourmet gluten-free meals simply by swapping out a few potentially harmful ingredients.

Across the river in Minneapolis, delectable gluten-free desserts like lingonberry almond cake and triple chocolate mousse cake are in demand at French Meadow Bakery & Cafe, the first certified organic bakery in the United States. The enduring Lyndale Avenue operation also offers lunch and dinner entrées, including gluten-free crab cakes made with black turtle beans, scallions, garlic and cilantro. To complement your meal, order The Saint, a gluten-free hard apple cider produced locally by the Crispin Cider Company.

For a wide selection of gluten-free beers, many Twin Cities natives head to Bryant-Lake Bowl, located about four blocks south of French Meadow Bakery & Cafe in the heart of Minneapolis’ Lyn-Lake commercial district. Part restaurant, part bowling alley and part theater, this quirky hangout appeals to gluten-intolerant hipsters with dishes like bison hash and frittatas for breakfast, vegetarian chili for lunch and pad Thai for dinner. The retro establishment also added Udi’s bread products to their gluten-free lineup in June.

Though Pizza Luce’s bounty of toppings—everything from artichoke hearts and Canadian bacon to vegan cheeses and “phony pepperoni”—may put you in a tizzy, sticking to your diet is a cinch with this popular local chain’s 10-inch gluten-free crusts. Eat in at one of many Twin Cities locations or have your made-to-order pie delivered to your hotel. For dessert, try their Molly Bar, a gluten- and dairy-free chocolate brownie.

Pizza Luce uses crusts that are produced in a dedicated gluten-free facility by Cooqi (sounds like “cookie”), a St. Paul company that also supplies a number of other area restaurants. One of them, the Birchwood Cafe, has lured vegans and vegetarians to Minneapolis’ Seward neighborhood since 1995 with an eclectic mix of recipes that includes, but is not limited to, tofu scrambles and coconut tapioca pudding. If you’re a meat lover, don’t fret—plenty of chicken, turkey, fish and pork dishes, along with charcuterie plates and grass-fed beef hot dogs are routinely scarfed down at this casual, gluten-free friendly spot.

Located about 17 miles southwest of downtown Minneapolis in Eden Prairie, Minn., the Eden Prairie Center shelters two restaurants with dedicated gluten-free menus. Biaggi’s Ristorante Italiano offers spaghetti and penne brown rice pastas as well as pizza made with gluten-free dough. You also can munch on gluten-free pizzas at Wildfire; however, steaks and seafood are the main draws at this Chicago-based chain (the original opened in the Windy City in 1995). In addition, Wildfire hosts special gluten-free wine and dinner events on occasion, with a portion of the proceeds going to local food allergy organizations.

With just a little planning and diligence, you can remain gluten free during your visit to Minneapolis-St. Paul. Search the web for recommendations from residents or check out websites like http://www.glutenfreeregistry.com/, which keeps tabs on gluten free-friendly establishments. Of course, before heading out to your restaurant of choice, it’s always a good idea to phone ahead to ensure your dietary needs can be met.