#27: Gluten-Free at the Beach: How We Prep for a Safe & Fun Vacation

Today, I’m sharing one of our favorite family traditions — beach vacations! But if you’re living that gluten-free life like we are, you know vacations come with a whole new layer of planning.

It’s not just about sunscreen and flip-flops — it’s about staying safe, making sure we don’t get glutened, and still getting to relax and enjoy the trip. From what we pack in the car to what kitchen items we bring along to the condo, I’m walking you through exactly how we prepare to make sure our vacation is fun and stress-free.

Whether you're heading to the beach, the mountains, or just going away for the weekend — this episode is packed with tips to help you eat well, feel great, and avoid any mid-trip gluten surprises.

Let's Recap: Gluten-Free at the Beach

How We Made Gluten-Free Travel Part of Our Family Tradition

Navigating a gluten-free lifestyle while on vacation can seem daunting, but with proper planning, it can become a seamless part of your family tradition. For my family, our annual Myrtle Beach vacation has been a cornerstone of our lives for generations—from my husband's childhood through our children's upbringing. When celiac disease entered our lives—first my diagnosis, then our oldest child's, followed by our other two children—we had to reimagine how we approach these cherished getaways.

Planning Is the Foundation of a Stress-Free Trip

The key to our successful gluten-free beach vacations lies in preparation. Creating a comprehensive packing list has become essential, one that we refine and reuse year after year. This list includes not just typical vacation necessities like sunscreen and beach toys, but also our trusted gluten-free food items and essential kitchen equipment.

Through years of experience, we’ve learned that shopping at home before departure saves time, money, and potential disappointment. Grocery prices in tourist destinations are typically inflated, and finding specific gluten-free products can be hit-or-miss. By purchasing our safe foods beforehand, we ensure we have everything we need while maximizing our actual vacation time.

How We Pack for an 8-Hour Gluten-Free Road Trip

Our packing strategy has evolved to include multiple coolers for the drive—once eleven hours, now closer to eight thanks to road improvements. We pack frozen items that double as ice packs: farm-fresh eggs from chickens not fed wheat or soy, our preferred grass-fed butter (frozen before departure), and protein-rich snacks like gluten-free beef jerky, safe nuts, lunch meats, and gluten-free bread.

For added convenience and safety, we bring our own kitchen equipment: a dedicated frying pan, cutting board, knife, and even a separate toaster to avoid cross-contamination. Sometimes we even bring our air fryer to whip up easy gluten-free chicken strips the kids love. Aluminum foil has also become a staple for protecting food from unfamiliar cooking surfaces.

Dining Out Without the Stress

Restaurant dining requires additional planning, but it’s now part of our pre-vacation excitement instead of a source of stress. We research celiac-friendly restaurants in advance using the Find Me Gluten Free app and build a list of safe places to try.

When dining out, we communicate clearly with servers—often using the term “gluten allergy,” which tends to resonate better than “celiac disease.” We ask about shared fryers, prep areas, and cross-contamination risks. This year, we’re especially excited to try a dedicated gluten-free ice cream shop in Myrtle Beach that offers pineapple ice cream—a new treat we can all enjoy together.

Eating In Has Become a Vacation Highlight

Interestingly, we now find ourselves eating in our vacation condo more often than before our celiac diagnoses—and we love it. Cooking together has become a form of family bonding and significantly cuts down our food budget.

One standout tradition is my homemade gluten-free chicken casserole. I prepare multiple casseroles before we leave, freeze them solid, and use them as additional ice packs in our coolers. The kids have come to expect and request this meal—it’s officially become part of the vacation experience.

A Flexible Routine That Works for Us

We’ve found that a hybrid approach works best: cook simple meals in the condo and then maybe go out for dessert or a special meal. We also bring small coolers to the beach packed with safe snacks and lunches, allowing us to stay longer without worry.

And we always come prepared for emergencies: digestive enzymes (taken before and after restaurant meals), tummy-soothing teas, pain relievers, anti-nausea meds, electrolyte packets, and extra gluten-free snacks just in case. These precautions give us peace of mind—though thanks to our prep, we rarely need to use them.

Gluten-Free Vacations Are Totally Possible

With thoughtful preparation, gluten-free vacations can be not just manageable, but genuinely enjoyable—perhaps even less stressful than before diagnosis. By re-framing the planning process as an opportunity rather than a burden, we’ve created a vacation experience where we can truly relax, knowing our dietary needs are already taken care of.

Everyone deserves a getaway where they don’t have to stress over every meal. With the right strategies, that’s absolutely achievable for any gluten-free family.

Mentioned Resources

Curried Chicken Casserole Recipe: theglutenfreeengineer.com/post/curried-chicken-casserole

Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go: theglutenfreeengineer.com/findmeglutenfree