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Iceland with Food Allergies
Welcome to the Iceland page of the Travel Hub—your ultimate guide for exploring Iceland with dietary restrictions, packed with everything you need to confidently research, plan, pack, find accommodation and discover incredible places to dine out.
Janine Flannery shares her travel story here. Janine loves travelling with her family. A top priority for Janine is how to eat safely while away from their home kitchen. Her eldest son has multiple anaphylactic food allergies and eosinophilic esophagitis (EoE) and avoids the top 9 most common food allergens, plus mustard, and banana, and her husband is anaphylactic to shellfish. Janine is dedicated to making family travel possible while ensuring everyone eats safely and creates lasting memories. For their trip to Iceland, she carefully researched accommodation and restaurants, packed a mix of frozen meals and dry foods, and prepared essential Icelandic phrases to communicate her son’s dietary needs. She also used the Equal Eats app during her trip and brought multiple Equal Eats cards translated into Icelandic, helping the family to dine out with confidence.
Discover her full travel story below which is packed with real-life insights, practical tips, restaurant recommendations, and reassurance that safe and enjoyable travel with food allergies is possible.
Travelling to Iceland with Food Allergies
Our family travelled to Iceland for an eight-day vacation in July. It was an amazing once-in-a-lifetime opportunity to explore “the land of fire and ice”. We chose Iceland as our destination based on friends who had recently visited who raved about it, the easy 5-hour non-stop flight from the New York area, and the chance to explore the beauty of this unique landscape. Our trip was very active and on-the-go each day, with lots to see and do; we snorkelled in freezing cold water between tectonic plates, hiked on a glacier, swam in hot geothermal pools, and walked black sand beaches and more. There is so much to see!
When we travel as a family, a top priority is how to eat safely while away from our home kitchen. My husband and I have two teenage boys. My oldest has multiple anaphylactic food allergies and eosinophilic esophagitis (EoE), and avoids the top 9 most common food allergens, plus mustard, and banana, and my husband is anaphylactic to shellfish. We get creative to make family trips happen, while eating safely and making memories together.
Planning a trip to Iceland with Food Allergies
To plan this trip, like all trips, we first determine what accommodations are available. We search for hotels with kitchens, or an Airbnb or Vrbo. If there aren’t any options with access to a kitchen, or a decent sized fridge/freezer and at least a microwave, we figure out a different location. In Iceland, based on the itinerary we wanted to follow, we were able to find plenty of options in the capital city of Reykjavik, but fewer options outside this major city.
I also did a search on the Equal Eats website and confirmed I could order allergy translation cards in Icelandic (as well as in more than 50 languages…and growing). I usually order a few copies of cards to use for discussions with servers and chefs, and also a print-at-home version to have some paper copies for me, my husband and son to carry in various backpacks and bags. Instead of having to search for a card, I like having them easily accessible in various locations. It’s also helpful to have the Equal Eats App downloaded on our phones.
With my son’s history of anaphylactic reactions, we always search for the emergency medical facilities within the area where we’ll be traveling and staying. In Iceland I was comfortable with the facilities in Reykjavik, but not so much in the more remote areas. So, we did a lot of day trips from Reykjavik. When we do travel without easy access to medical care (just like during air travel), our son only eats food we have prepared. To facilitate this we found a brand new accommodation with kitchens in the city of Vik that enabled us to travel further into the country and prepare the food we brought with us from home.
From Vik we could plan more day trips to some exciting locations, and get to experience more of the landscape and uniqueness of the country. In Vik there was a decent grocery store and the day trips to destinations were shorter drives.
The sources I used to plan our trip included:
Apps:
Equal Eats Allergy Translation App
Spokin Food Allergy App
Online:
https://enrichingpursuits.com/best-things-to-do-in-iceland/
https://www.foratravel.com/travel/destinations/iceland
https://www.findingtheuniverse.com/iceland-golden-circle/
https://www.findingtheuniverse.com/day-trips-from-reykjavik-iceland/
What to pack for Iceland with Food Allergies
In terms of planning what to pack, I discovered that even though it was July and summer at home, the weather would be cool and damp in Iceland. We packed lots of layers, including winter coats, hats, gloves, hiking boots and plenty of warm socks, but also didn’t forget our bathing suits and water shoes for the geothermal lagoons.
In terms of keeping my son’s epinephrine at an appropriate temperature, we were aware of the cold weather we would encounter on this trip. When we are in this situation we often elect to keep his auto-injectors close to his body, in an inside jacket pocket, to keep them from getting too cold. Also during this trip my son was due for a Dupixent injection for his EoE, which must be kept refrigerated until just prior to injecting. We kept the syringe with an ice pack while in transit and then placed it in our Airbnb refrigerator upon arrival.
An item that we packed, which is also my #1 airline travel tip no matter where we travel: a letter from my son’s doctor stating why my son carries medications and plenty of food. We actually always travel with two doctors letters. More than once on our travels, the TSA has questioned the amount of food we have packed in our carry-ons (i.e. we have a full Yeti cooler of frozen meals, plus the food my son is eating for our travel day). Having the doctors letters has provided a valid reason for the TSA to allow us to clear security. Get doctors letters, it’s worth the effort!
- What else did we pack?:
• Equal Eats cards – Icelandic translation, multiple cards and print-at-home copies
• Equal Eats App – Icelandic translation
• List of Icelandic translated phrases of what my son can eat
• Snacks:
o Tostitos chips individual snack bags
o GF Oatmeal packets, disposable bowls and plastic spoons
o Schar ciabatta rolls
o Homemade muffins and scones
o Snyder’s GF pretzels
o Enjoy Life chocolate bars
• Frozen individually packed meals and food items:
o Overnight oats
o Turkey chili
o Swiss steak
o Prepared hamburgers
o Turkey burgers/meatballs
o Prepared rice
o Erin McKenna’s Bakery donuts
o Ziplock bag of pickles
o Ziplock bag with servings of Earth Balance spread
• Dry items:
o GF noodles & pasta
o Ziplock bags of measured rice
o Ziplock bag with measured spices to prepare Sloppy Joe's
o Bags of safe cereal
o Heinz ketchup packets
o GF Oreos
o Swiss Miss DF hot chocolate packets
Allergy-Friendly Accommodation in Iceland
Our accommodations in Reykjavik were perfect for our needs. We stayed at an Airbnb that had a kitchen with a full size fridge/freezer, microwave, two burners, dishwasher, two full bathrooms, washer/dryer, and private parking. It could comfortably sleep six. There was a decent sized grocery store just down the street, but the only thing that wasn’t easy to find was rice milk. We did easily find Oatly and nut milks (not safe for my son, but it was available) in multiple grocery stores and gluten-free Cheerios. We bought fresh fruit and some veggies for munching.
Our accommodations in Vik were excellent. We stayed at Vik Apartments which were newly built and included a kitchen with a full size fridge/freezer, microwave, dishwasher, cooktop, and easy parking. A large grocery store was right across the street (where we purchased fresh fruit, rice milk and I spied some Made Good granola bars). We stayed here the last two days of our trip and travelled to some amazing locations on the south coast of Iceland (including Jökulsárlón, one of the most favorite experiences of our trip!).
Dining Out in Iceland with Food Allergies
We dined out only while in the Reykjavik area based on our comfort and proximity to emergency services. Like all trips, I started my restaurant research with the Spokin food allergy app. Spokin always provides a good place to begin to evaluate restaurants based on reviews from other users’ dining experiences. It is extremely helpful. I feel we’re usually pretty well prepared when we’ve located a restaurant through Spokin and we have our Equal Eats chef cards. We don’t eat out without either one of them!
The cuisine in Iceland is focused around fish, lamb, yogurts, breads and the Icelandic hot dog (yes, I was surprised by the hot dog too!) So, based on my son’s top 9+ most common food allergies, he could not experience much of the local fare. Most menus had the basics of a meal: a meat protein, starch and vegetables.
We had a very good experience dining out at Rok Restaurant in Reykjavik, so much so that we ate here three times! The chef, staff and service was excellent and they were able to cater to my son’s allergies. Prior to making a reservation I reviewed their menu to determine the basics of a meal my son would want to eat based on ingredients I could see in other dishes. When I made the reservation I noted my son’s allergies and an example of a safe meal that could work. It was once we arrived for our reservation that we presented his Equal Eats Icelandic chef card and had a detailed discussion with our server and chef. English was widely spoken where we travelled in Iceland, so that was another level of comfort in communicating my son’s dietary restrictions.
The chef was able to make a whole meal, with safe ingredients for my son but prepared in a way he’d never had before, it was a special treat! He had beef tenderloin with chimichurri sauce, roasted potatoes, carrots and an aioli for dipping. I’d never thought to make an aioli before (just olive oil, garlic and salt emulsified), and he loved it – the novelty of dipping the beef into the aioli was a highlight. So much so that we returned two more times because he wanted to eat that same meal again and again. We were happy to oblige him because the ambience of the restaurant was excellent, it was a very relaxing environment, with beautiful décor and the service was top notch.
We did try to order a safe lunch in Reykjavik, based off reviews on Spokin, but the chef was not comfortable with the presence of milk in their kitchen. It was a very cute vibrant place, The Laundromat Cafe. The restaurant is like an upscale diner/coffee house with a bar and a full menu with lots of options. I do think there is potential to eat out safely here if you aren’t allergic to dairy. The staff did make the effort to help us but without much success. They were able to confirm that their packaged tortilla chips were safe, so my son had those alongside the back-up meal we brought for him.
Best Things to Do in Iceland
On our family trips, we prioritize exploring the history of the area and discovering what the country is known for, rather than focusing on the food. We definitely immersed ourselves in this country known as “the land of fire and ice,” including these experiences:
For day trips and exploring from Reykjavik, we visited the following destinations:
• The Blue Lagoon is a renowned geothermal spa in a lava field just located 50 kilometers from Reykjavik. Famous for its milky blue waters, rich in minerals like silica and sulfur, it offers visitors a unique and rejuvenating bathing experience. I confirmed prior to our arrival about allergen concerns and determined it was a safe experience for my son. It was a nice break to relax and enjoy some quiet, though the lagoon was definitely a tourist destination. @bluelagoonis
• The Golden Circle in Iceland is a popular tourist route that covers about 300 kilometers, looping from Reykjavik into the southern uplands and back. It features three primary attractions: the Thingvellir National Park, the Gullfoss waterfall, and the geothermal area in Haukadalur, home to the famous Geysir and Strokkur geysers. This is definitely worth doing, and is a perfect day trip from Reykjavik with lots of stunning geologic wonders to see.
• Silfra snorkeling in Iceland offers a unique experience of swimming between the tectonic plates of North America and Eurasia in the crystal-clear waters of the Silfra fissure. Located in Thingvellir National Park, the water is renowned for its visibility, often exceeding 100 meters, and its pristine, glacial origins. This adventure provides an unparalleled opportunity to explore an underwater world filled with fascinating geological formations and vibrant colors. We set aside one full day for this experience, which was amazing. (If you’re a fan of the series The Amazing Race, you might have seen this attraction in a challenge during season 34, episode 11.)
• The Lava show in Iceland is a unique attraction where visitors can witness real molten lava being poured and cooled right before your eyes. Held in either the town of Reykyavik or Vík, this show provides an educational and immersive experience, showcasing the raw power and beauty of volcanic activity. It offers a rare opportunity to learn about Iceland's volcanic landscape and the science behind lava in a safe and controlled environment. While this was a bit touristy, it was really an amazing presentation and memorable. It’s run by an Icelandic family who are clearly dedicated to providing a quality experience. @lavashowiceland
• The Sky Lagoon is a luxurious geothermal spa located just minutes from Reykjavik, offering breathtaking views of the North Atlantic Ocean. It features an infinity-edge pool, a unique seven-step ritual experience, and modern facilities that blend traditional Icelandic bathing culture with contemporary design. It is a similar experience to the Blue Lagoon, but more upscale and less touristy and crowded. Be sure to confirm if you are comfortable with the ingredients in the seven-step ritual. (One step does have allergens, almond oil and sesame seed oil, so we just skipped that step; or you can skip the ritual altogether, it’s still worth a visit.) @skylagooniceland
• The Into the Glacier tour in Iceland offers a remarkable adventure inside the man-made ice tunnels of Langjökull, the country’s second-largest glacier. Visitors explore the stunning blue ice formations, intricate crevasses, and learn about the glacier's geology and climate science from expert guides. This was amazing. It was a long drive for a day trip, yet accommodations nearby did not provide the ability for safe food prep, and this area was very desolate; still worth the experience. @intotheglacier
Stops we made on our drive and stay in Vik:
• The Lava tunnel tour in Iceland allows visitors to explore the Raufarhólshellir lava tube, one of the country's longest and best-known lava caves. Located just 30 minutes from Reykjavik, this guided tour takes you through stunning rock formations, vibrant colors, and the remnants of ancient volcanic activity. The experience provides a fascinating glimpse into Iceland's volcanic past and the dynamic processes that shape its landscape. This was amazing, and an easy drive. @thelavatunnel
• The Bobby Fisher Chess Center in Iceland, located in the town of Selfoss, is dedicated to the life and legacy of the legendary chess grandmaster Bobby Fischer. The museum features exhibits on Fischer's career, his famous 1972 World Championship match against Boris Spassky, and his later years spent in Iceland. Visitors can explore Fischer's personal artifacts, memorabilia. If your family is into chess, this was an interested brief stop on our drive to Vik.
• Stunning waterfalls to see on the drive from Reykjavik to Vík, including Seljalandsfoss where you can walk behind the cascading water and Gljúfrabúi a hidden gem near Seljalandsfoss, offers a secluded and unique waterfall experience within a narrow canyon. (Make sure if you stop here, take the couple minute walk further to see Gljúfrabúi, it’s worth it.) . Skógafoss is another majestic waterfall along the route, known for its powerful flow and vibrant rainbows on sunny days.
• Iceland's black sand beaches, such as Reynisfjara near Vík, are famous for their dramatic volcanic sand and striking basalt stacks rising from the sea. Nearby, the iconic wreckage of a US Navy DC plane on Sólheimasandur beach offers a haunting and popular photo spot against the stark, otherworldly landscape. These two destinations were not to be missed!
• Zodiac boat tour The Zodiac boat tour in Iceland provides an exhilarating adventure through the glacial lagoon of Jökulsárlón, offering close-up views of stunning icebergs and the chance to spot seals. Exploring via boat allows for a unique close-up experience of the lagoon's serene waters, surrounded by the breathtaking beauty of Vatnajökull glacier.
• Fjadrargljufur is a magnificent canyon in Iceland, carved by the Fjaðrá river over thousands of years, with dramatic cliffs reaching up to 100 meters high. The canyon offers picturesque hiking trails and breathtaking views of its lush, green landscapes and cascading waterfalls.
Iceland Food Allergy Travel Tips
1. My #1 top travel tip regardless of where you travel via plane, is to have at least one letter from your doctor in the event the TSA questions food and medications you are transporting, including both prescription and over-the-counter medications.
2. If you choose to snorkel, be sure to inquire about how the snorkel mask is cleaned (especially for cross contact of allergens), and request a thorough cleaning, or ask for the cleaning supplies and do it yourself.
Iceland Travel Tips
1. For the multiple day trips, bring games you can play in the car as a family.
2. With recent seismic activity in Iceland, be sure to monitor reports on road closures and if activities may be impacted.
3. If you travel to Iceland during the summer, don’t forget that the sun never sets, literally! Be sure to pack eye masks if you want to sleep!
Rok Restaurant
Janine and her family had a very good experience dining out at Rok Restaurant in Reykjavik, so much so that they ate there three times! The chef was able to make a whole meal, with safe ingredients for Janine's son. He had beef tenderloin with chimichurri sauce, roasted potatoes, carrots and an aioli for dipping. Prepared in a way her son had never had before. It was a special treat!
Icelandic Translation Cards
Janine usually orders a few copies of Equal Eats cards to use for discussions with servers and chefs. She also has a print-at-home version to have some paper copies for herself, her husband and son to carry in various backpacks and bags. Instead of having to search for a card, she likes having them easily accessible in various locations.
Laundromat Cafe
They tried to order a safe lunch in Reykjavik but the chef was not comfortable with the presence of milk in their kitchen. The Laundromat Café is a very cute, vibrant place and the staff did make the effort to help them. They were able to confirm that their packaged tortilla chips were safe. Janine and her son adapted their plan to include the tortilla chips and a backup meal she had brought.
Reykavik Grocery Store
This store had a great selection of dairy-free and plant drinks.
Dairy-Free Milk
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Seljalandsfoss Waterfall
Seljalandsfoss is one of Iceland’s most iconic waterfalls, known for its stunning 60-meter drop and the rare opportunity to walk behind the cascading water for a unique perspective. Visiting offers a magical blend of natural beauty and adventure, making it a must-see stop along the South Coast.
Silfra Snorkeling Thingvellir
Snorkeling in Silfra offers the chance to glide between two tectonic plates in some of the clearest water on Earth. The vibrant underwater visibility and surreal geological setting make it a truly unforgettable adventure unique to Iceland, which Janine and her family experienced.
Into The Glacier Tour
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