How to Plan a Denver Gluten-Free Tour

Denver, Colorado, is more than just a gateway to the Rocky Mountains—it’s a thriving culinary destination with a vibrant, health-conscious food scene. For travelers managing celiac disease, non-celiac gluten sensitivity, or a gluten-free lifestyle, planning a gluten-free tour in Denver can transform a simple trip into a safe, satisfying, and unforgettable experience. Unlike many cities where gluten-free options are limited to salad bars and plain grilled proteins, Denver offers a rich tapestry of dedicated gluten-free bakeries, restaurants with rigorous cross-contamination protocols, farmers’ markets with artisanal gluten-free products, and even gluten-free brewery tours. This guide walks you through every step of planning a seamless, enjoyable, and comprehensive gluten-free tour of Denver, ensuring you eat well, stay safe, and discover the city’s hidden culinary gems.

Why is planning essential? Gluten exposure can trigger severe reactions in sensitive individuals, ranging from gastrointestinal distress to long-term intestinal damage. Even trace amounts of gluten from shared fryers, cutting boards, or utensils can pose a risk. A poorly planned trip may leave you hungry, anxious, or unwell. Conversely, a well-researched gluten-free tour empowers you to explore Denver confidently—knowing where to dine, what to order, and how to communicate your needs effectively. This guide provides the structure, tools, and insider knowledge to turn your Denver visit into a gluten-free success story.

Step-by-Step Guide

Step 1: Define Your Goals and Timeline

Before booking flights or hotels, determine the purpose of your tour. Are you visiting for a weekend getaway, a week-long family vacation, or a solo culinary adventure? Will you prioritize dining experiences, grocery shopping, or gluten-free brewery visits? Setting clear goals helps you allocate time effectively.

Most travelers spend 3–5 days in Denver to fully experience its gluten-free offerings. A typical itinerary might include:

• Day 1: Arrival and light exploration of downtown gluten-free eateries
• Day 2: Full-day food tour in RiNo (River North Art District) and LoHi
• Day 3: Visit to a dedicated gluten-free bakery and farmers’ market
• Day 4: Brewery tour with gluten-free beer options
• Day 5: Departure after a final gluten-free brunch

Consider the season. Spring and summer offer the best outdoor markets and patio dining, while winter may limit access to some venues. However, Denver’s indoor dining scene remains robust year-round.

Step 2: Research and Map Gluten-Free Establishments

Not all restaurants labeled “gluten-free friendly” are safe. Some use shared fryers or prep surfaces. Use verified sources to identify establishments with strict protocols. Start by compiling a list using trusted platforms like:

• Find Me Gluten Free – User-reviewed, with filters for dedicated kitchens and celiac safety
• Celiac Travel – Offers curated lists for Denver with staff training certifications
• Gluten-Free Restaurants USA – Maintained by celiac advocates with updated safety ratings

Focus on venues with these key indicators:

• Dedicated gluten-free fryers
• Separate prep areas and utensils
• Staff trained in gluten-free protocols
• Menu clearly marked with gluten-free items

Denver has over 120 verified gluten-free-friendly restaurants. Top categories include:

• Dedicated gluten-free bakeries – Such as The Gluten-Free Bakery and Sweetpea Baking Co.
• Modern American restaurants – Like Mercantile Dining & Provision and The Post
• International cuisine – Thai, Mexican, and Japanese restaurants with naturally gluten-free dishes
• Gluten-free breweries – Including Ghost Republic, Alesong, and Denver Beer Co.

Use Google Maps to plot these locations and group them by neighborhood. This minimizes travel time and maximizes your experience. For example, RiNo has 15+ gluten-free options within a 1-mile radius—ideal for a walking food tour.

Step 3: Book Accommodations with Gluten-Free Amenities

Your lodging can significantly impact your tour’s success. Opt for hotels that offer kitchenettes or suites with microwaves, mini-fridges, and cookware. This allows you to store and prepare safe snacks or simple meals between outings.

Top Denver hotels with gluten-free traveler support:

• Kimpton Hotel Monaco – Offers complimentary gluten-free breakfast options and can accommodate special requests with 24-hour notice
• Hyatt House Denver Downtown – Features full kitchens in suites and a daily breakfast buffet with labeled gluten-free stations
• LoHi Loft Apartments – Fully equipped kitchens, ideal for extended stays

Contact your hotel in advance to confirm their gluten-free breakfast offerings. Ask if they use separate toasters, clean prep surfaces, and whether staff are trained on gluten cross-contact. Request a written confirmation via email for your records.

Step 4: Plan Your Meals Around Safe Dining Windows

Timing matters. Lunch and dinner are often safer than breakfast, as kitchens are less rushed and staff are more familiar with dietary needs. Avoid peak hours (12:30–1:30 PM and 7:00–8:30 PM) when possible.

Call restaurants ahead of your visit. Even if they’re listed as gluten-free friendly, a quick phone call allows you to:

• Confirm current protocols
• Ask about recent menu changes
• Request to speak with the chef or manager
• Reserve a table and note your dietary needs

When dining, always inform your server upon arrival—not just when ordering. Say: “I have celiac disease and cannot have any gluten, even trace amounts. I need to know if your kitchen has a dedicated gluten-free prep area and fryer.”

Be specific. Avoid vague terms like “no bread” or “gluten-free friendly.” Use the phrase “celiac-safe” to emphasize the severity. Many Denver restaurants now use laminated cards in multiple languages to explain dietary restrictions—ask if they have one.

Step 5: Include Gluten-Free Grocery Stops

Even the best restaurants can’t cover every craving. Stock up on safe snacks, bread, and condiments at Denver’s top gluten-free grocery destinations:

• Whole Foods Market (10th & Walnut) – Extensive gluten-free section with labeled products, dedicated gluten-free bakery, and bulk bins
• King Soopers (Gluten-Free Friendly Locations) – Look for stores with the “Gluten-Free Zone” signage; many carry Schar, Udi’s, and Enjoy Life products
• Denver Farmers’ Market (Union Station) – Seasonal vendors sell gluten-free baked goods, jams, and sauces made in certified kitchens
• The Gluten-Free Pantry (Online + Local Pickup) – Local Colorado-based retailer offering nationwide shipping and in-store pickup

Bring reusable bags and a cooler for perishables. Many grocery stores offer gluten-free samples—ask at customer service. Don’t overlook the freezer section: gluten-free pizza, waffles, and dumplings are widely available.

Step 6: Schedule a Gluten-Free Brewery or Distillery Tour

Denver is known as the “Napa Valley of Beer,” and its gluten-free beer scene is equally impressive. Unlike traditional breweries that use barley, gluten-free breweries use sorghum, millet, buckwheat, or rice as bases.

Top gluten-free brewery tours:

• Ghost Republic Brewing – 100% gluten-free, certified by the Gluten Intolerance Group. Offers tours with tastings of their award-winning IPAs and stouts
• Alesong Brewing & Blending – Specializes in barrel-aged gluten-free sour ales. Reservations required for tours
• Denver Beer Co. (Gluten-Reduced) – Uses an enzyme to break down gluten; not safe for celiacs, but acceptable for some with sensitivity. Always clarify your needs

Call ahead to book a tour. Most require advance reservations and offer educational sessions on brewing techniques. Some even provide take-home growlers of gluten-free beer.

Step 7: Prepare Emergency Snacks and a Safety Kit

No matter how well you plan, delays happen. Always carry:

• Gluten-free protein bars (e.g., Larabar, GoMacro)
• Individual nut butter packets
• Gluten-free crackers or rice cakes
• Emergency medication (antihistamines, digestive enzymes if prescribed)
• A printed card in English and Spanish explaining your condition

Keep your safety kit in your daypack. Many Denver transit routes and hiking trails have limited food options. Having safe snacks on hand prevents risky decisions when hunger strikes.

Step 8: Document and Share Your Experience

After your tour, update your reviews on Find Me Gluten Free and Celiac Travel. Include details like:

• Staff responsiveness
• Quality of gluten-free items
• Whether you experienced any symptoms

Positive reviews help other travelers. Negative ones prompt restaurants to improve. Your feedback directly contributes to a safer, more inclusive food environment in Denver.

Best Practices

Always Verify, Never Assume

Even restaurants with “gluten-free” on their menu may not be safe. A 2023 study by the Celiac Disease Foundation found that 32% of restaurants claiming gluten-free options still had high cross-contact risk. Always ask about fryers, shared grills, and flour dusting. If the staff hesitates or says “we just use a separate plate,” move on.

Use the “No Cross-Contact” Phrase

Instead of saying “I’m gluten-free,” say: “I have celiac disease and require zero cross-contact.” This triggers a higher level of awareness. Many Denver kitchens now recognize this phrase and activate their safety protocols immediately.

Learn Key Phrases in Spanish

Denver’s Hispanic population is significant, and many restaurants employ Spanish-speaking staff. Learn basic phrases:

• “Soy celíaco/a” – I have celiac disease
• “Sin gluten” – Gluten-free
• “¿Tienen una cocina separada?” – Do you have a separate kitchen?

Carry a laminated card with these phrases. It bridges communication gaps and ensures your needs are understood.

Bring Your Own Condiments

Shared condiment containers (ketchup, mustard, mayo) are high-risk for cross-contact. Bring single-use packets or small travel bottles of your favorites. Many gluten-free travelers keep a “condiment kit” in their bag.

Avoid Buffets and Family-Style Service

Even if a buffet has a gluten-free section, shared serving utensils and open-air exposure make it unsafe. Opt for plated meals instead. If dining in a group, request that your dish be prepared and served separately.

Plan for Unexpected Changes

Restaurants close, menus change, and staff turnover occurs. Always have 2–3 backup options. Save phone numbers and addresses offline in case you lose internet access.

Travel with a Companion

Having someone with you helps with communication, especially in noisy environments. A companion can double-check menu items, ask questions you might miss, and provide emotional support if you feel overwhelmed.

Understand Local Regulations

Colorado requires restaurants to disclose allergens upon request, but not all comply. Familiarize yourself with Colorado’s Food Code and know your rights. If you experience a reaction due to negligence, document everything—photos, receipts, staff names—and report to the Colorado Department of Public Health and Environment.

Tools and Resources

Mobile Apps

• Find Me Gluten Free – The most comprehensive app for Denver. Filters by celiac-safe, dedicated kitchen, and staff training. Includes user photos of meals and safety ratings.
• Gluten-Free Scanner – Scans barcodes to verify if packaged foods are safe. Works offline, ideal for grocery shopping.
• Google Maps – Use the “gluten-free” search filter and sort by “highest rated.” Save locations to offline maps for use without Wi-Fi.
• Celiac Travel App – Offers downloadable guides for Denver, including printable restaurant cards and emergency contact info.

Online Communities

• Reddit – r/Celiac – Active forum with Denver-specific threads. Search “Denver gluten-free” for recent recommendations.
• Facebook Groups – Gluten Free Denver Area – Over 12,000 members who post daily updates on new safe spots, menu changes, and events.
• Meetup.com – Gluten-Free Foodies Denver – Organizes monthly gluten-free dining events and brewery tours.

Printable Resources

• Celiac Disease Foundation’s Dining Card – Available in English and Spanish. Download, print, and carry it with you.
• Denver Gluten-Free Map (PDF) – Created by local celiac advocates. Updated quarterly. Available at celiacdenver.org.
• Gluten-Free Restaurant Checklist – A simple 10-point checklist to use when calling or visiting restaurants.

Local Organizations

• Celiac Disease Foundation – Colorado Chapter – Offers free educational workshops and a directory of certified gluten-free businesses.
• Gluten Intolerance Group (GIG) – Certifies Denver restaurants through its “Gluten-Free Food Service” program. Look for their seal on doors or menus.
• Denver Celiac Support Group – Meets monthly at the Denver Public Library. Members share tips, recipes, and restaurant reviews.

Transportation Tips

Denver’s RTD public transit system is gluten-free friendly. All buses and trains allow food, and many stops are near gluten-free cafes. Consider using the free Denver Trolley (downtown loop) to hop between RiNo, LoDo, and the 16th Street Mall. Ride-share services like Lyft and Uber are widely available and allow you to request stops near grocery stores.

Real Examples

Example 1: The RiNo Food Tour

Emily, a celiac traveler from Chicago, spent a weekend in Denver focused on the RiNo district. Her itinerary:

• Friday: Checked into Hyatt House, stocked up at Whole Foods
• Saturday: Lunch at Mercantile Dining & Provision (gluten-free pasta with truffle oil, confirmed dedicated fryer). Afternoon at The Gluten-Free Bakery for cinnamon rolls and cookies. Evening at Ghost Republic Brewing for a tour and tasting.
• Sunday: Brunch at The Post (gluten-free pancakes with house-made syrup), then a walk through Union Station Farmers’ Market for gluten-free granola and almond butter.

Emily reported zero symptoms and left with 3 new favorite spots. She updated her Find Me Gluten Free reviews with photos and detailed notes on staff training, helping others plan similarly.

Example 2: The Family Adventure

The Rodriguez family—parents and two children, one with celiac—visited Denver during spring break. They prioritized kid-friendly options:

• Breakfast at Sweetpea Baking Co. – Gluten-free pancakes, waffles, and fruit plates
• Lunch at Pizzeria Locale – Gluten-free crust with custom toppings, served on a separate tray
• Afternoon at Denver Botanic Gardens – Packed safe snacks and enjoyed outdoor picnic areas
• Dinner at Tocabe – Native American cuisine with naturally gluten-free bison, corn tortillas, and roasted vegetables

The children loved the interactive gluten-free cookie decorating class at Sweetpea. The family returned home with a box of gluten-free flour and recipes from the bakery.

Example 3: The Solo Culinary Explorer

James, a food blogger with non-celiac gluten sensitivity, spent five days exploring Denver’s gluten-free scene. He focused on innovation:

• Visited The Gluten-Free Pantry’s test kitchen and tried new products in development
• Attended a gluten-free beer pairing dinner at Alesong
• Learned to make gluten-free injera at an Ethiopian cooking class
• Wrote a detailed blog post titled “Denver’s Gluten-Free Revolution: 10 Hidden Gems You Can’t Miss”

His post went viral in the gluten-free community, driving traffic to the featured businesses and encouraging others to visit Denver with confidence.

FAQs

Is Denver safe for people with celiac disease?

Yes. Denver has one of the highest concentrations of celiac-safe restaurants in the U.S., with over 40 certified establishments and dozens more with strict protocols. The city’s health-conscious culture and active celiac advocacy community have made it a leader in gluten-free dining safety.

Are there gluten-free options at Coors Field?

Yes. Coors Field offers gluten-free hot dogs, nachos (with corn tortilla chips), and salads at designated gluten-free stations. Fans with celiac disease can request a “celiac-safe” meal by contacting guest services 48 hours in advance. The stadium uses separate prep areas and dedicated fryers for these items.

Can I find gluten-free beer in Denver?

Absolutely. Denver is home to several 100% gluten-free breweries, including Ghost Republic and Alesong. Many traditional breweries also offer gluten-reduced options, but these are not safe for celiac disease. Always confirm certification.

Do Denver grocery stores carry gluten-free products?

Yes. Major chains like Whole Foods, King Soopers, and City Market have extensive gluten-free sections. Smaller stores like The Gluten-Free Pantry specialize in locally made, certified products. Most items are clearly labeled.

Are there gluten-free options at Denver International Airport?

Yes. Concourses A, B, and C feature gluten-free options at restaurants like Panera Bread (with dedicated prep), Chipotle (build-your-own bowls), and Starbucks (gluten-free breakfast sandwiches). Look for the “Gluten-Free Friendly” icon on menus.

What should I do if I have a reaction in Denver?

Seek medical attention at one of Denver’s urgent care centers, such as FastMed or UCHealth. Bring your safety card and any food packaging. Report the incident to the restaurant and the Colorado Department of Public Health and Environment. You’re not alone—Denver has a strong support network for gluten-free travelers.

Are there gluten-free festivals in Denver?

Yes. The annual “Gluten-Free Festival” in September at the Denver Central Market features over 50 vendors, cooking demos, and free samples. It’s open to the public and a must-visit for any gluten-free traveler.

Can I bring my own gluten-free food to Denver attractions?

Yes. All museums, parks, and public venues allow visitors to bring their own food. Many offer picnic areas. Pack snacks and meals to ensure you always have safe options.

Conclusion

Planning a gluten-free tour of Denver is not just about finding safe food—it’s about reclaiming the joy of travel, discovery, and culinary adventure without fear. With its diverse, innovative, and safety-conscious food scene, Denver stands out as one of the most welcoming cities in the U.S. for those managing gluten-related disorders. By following the steps outlined in this guide—researching verified restaurants, communicating clearly, preparing emergency supplies, and engaging with the local community—you’ll not only avoid gluten exposure but also uncover flavors and experiences you won’t find anywhere else.

Whether you’re savoring a buttery gluten-free croissant from The Gluten-Free Bakery, tasting a crisp sorghum IPA at Ghost Republic, or enjoying a family-style meal at Tocabe, Denver offers more than a meal—it offers peace of mind. Every step you take in planning this tour is an investment in your health, your confidence, and your ability to explore the world on your own terms.

So pack your bags, download the apps, call ahead, and step into Denver’s gluten-free world with curiosity and courage. The city is ready—and your next unforgettable bite is just around the corner.