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The Ultimate Gluten-Free BBQ Guide: Safe Summer Cookouts Without the Stress
Hosting or attending a cookout this summer? Here’s how to navigate the grill, sides, and sauces like a celiac pro...without cross-contamination or awkward explanations.
Celiac Circle
June 22, 2025
Hey Circle,
Summer is peak BBQ season, but for people with celiac disease, it can also be peak anxiety. From hidden gluten in marinades to buns full of breadcrumbs and shared tongs on the grill, cookouts are often a minefield of contamination.
But with a little preparation and some go-to products, you can eat confidently and safely at any summer gathering, whether you’re hosting or just showing up with a smile and a plate.
Here’s your Celiac-Safe BBQ Survival Guide:
1. Bring Your Own Bun (or Lettuce Wrap)
Most buns at BBQs are not gluten-free — and even if one is offered, cross-contamination is almost guaranteed. Pack your favorite GF bun, or keep it lighter with a crisp lettuce wrap.
Trusted GF Buns:
 Tender, whole‑grain buns free from dairy, nuts, and soy. These certified GF buns are soft, reliable, and hold up well…perfect for a hearty burger. |  Soft, slightly sweet, and rich in flavor, these gluten-free brioche buns feel indulgent without falling apart. Certified GF and allergen-conscious. |  A classic option found at most big-box stores, soft texture, reliably GF, a pantry and cookout staple. |
2. Grill Smarts: Separate, Shield, or Bring Your OwnShared grills can be a major source of gluten exposure. If you're not the host, bring foil or a small grill mat to create a barrier between your food and any previous crumbs or marinades. Look for: |  |
+ recipes
3. Read the Room — and the Labels on Sides
Pasta salad? Probably not safe. Baked beans? Maybe. Potato salad? It depends. The safest option? Bring a dish to share that you know is celiac-safe — then you’ll always have something to eat.
Safe side dish ideas:
 Mediterranean Quinoa SaladColorful, chickpea-packed salad with parsley and lemon dressing, naturally GF and vegan-friendly. RECIPE → |  Easy & Delicious Gluten‑Free Deviled EggsA classic crowd-pleaser—tangy, creamy, and totally gluten-free. RECIPE → |
 Moroccan Harissa Grilled Veggie SkewersZucchini, bell peppers, mushrooms, and onions kissed by smoky harissa spice. RECIPE → |  Rainbow Fruit SkewersQuick, colorful skewers of berries, melon, grapes, 10-minute prep, big summer vibes. |
4. Watch for Sneaky Gluten in Sauces & Marinades
Many BBQ sauces, spice rubs, soy sauces, and even mustard brands contain wheat-based thickeners or malt vinegar. When in doubt, BYOC (bring your own condiments).
Safe brands to try:
 |  |
+ recipes
5. Sweets You Can Safely Serve (or Sneak in Your Bag)
Dessert tables at BBQs are almost never safe. Cupcakes, cookies, and pies are gluten traps. But that doesn’t mean you have to skip out!
Bring or prep these ahead:
 Partake Soft-Baked Chocolate Chip CookiesAllergy-friendly, chewy, certified GF…and everyone reaches for them. |  Flourless Chocolate CakeRich, fudge-like, and dense, the ultimate chocolate fix that’s naturally gluten-free. Dust with cocoa or top with fresh berries for a classy BBQ dessert. RECIPE → |
 Triple Berry CrispJuicy mix of blueberries, raspberries, and blackberries under a buttery oat crumble, chilled or warmed with ice cream. Bake early, serve warm or at room temp with whipped cream. RECIPE → |  PavlovaA stunning meringue shell—with a crispy exterior and marshmallow-soft inside, topped with whipped cream and fresh berries. |
🧳 P.S. Packing for a road trip or summer vacation?
Pair this BBQ guide with our snack roundup, a curated list of celiac-safe, travel-friendly snacks to stash in your carry-on, beach bag, or car console.
From protein-packed bites to sweet treats that won’t crumble (literally or emotionally):
👉 Gluten-Free Snacks to Travel With →
Happy Celiac Sunday and safe eating,
Celiac Circle