10 Strategies for Picky Eaters When Traveling Abroad

I don’t like French food. But that doesn’t stop me from traveling to France and being a self-proclaimed Francophile.

Seriously, I’ve traveled to France multiple times and have realized that I eat the equivalent of 5 traditional French foods:

Dessert
Bread (including croissants!)
Cheese
Quiche
Croque monsieur

And yes, these are in order by importance.

I’m often told by travel novices (who are almost always picky eaters) that the reason they don’t travel abroad is that they are worried they won’t find anything they like to eat and, in turn, they will end up eating peanut butter out of a jar the entire trip.

Ok, first, let’s get one thing straight, if you are eating peanut butter out of a jar in Europe it’s because you brought it from home, otherwise, you will be eating Nutella out of a jar or plastic cup. Sorry, but true.

And second….for someone who is a rather picky eater (no seafood, beef, lamb or duck) but also someone who has been to 15 countries, I can say for certain that being a selective eater should not be hindering your desire to travel. I have been traveling overseas for many years and can tell you – you WILL find something to eat. It may be boring (noodles with butter and cheese) or not super flavorful or a hodge podge of various dishes, but you will find something to eat.

Side note – For those with food allergies or intolerances, finding the right food options may be more challenging. But restaurants abroad, especially Europe, have come a long way in accommodating these food categories.

From one picky eater to another, here are a few strategies I use that can help calm your food worries about eating abroad:

10 Strategies for Picky Eaters While Traveling Abroad

Rent an apartment or house with a kitchen – What do you do when you can’t find a restaurant with food you like? Well, you make it yourself. European countries are known for their city and country markets with locally sourced meats and veggies. Start with those options and then buy anything else from the local grocer.
Eat at a hotel restaurant – Hotels are used to accommodating travelers from all around the world, including picky eaters from the U.S. If anyone will be accommodating to your food choices, it will be your hotel or really any hotel.
Ask for recommendations – Leverage your hotel’s concierge for recommendations on the best restaurants to try that meet your dietary requirements. You can also ask any locals you meet (your tour guide, the chatty girl who made your cappuccino) to see what they would recommend.
Eat a big breakfast – Whether you eat at your hotel or a local cafe, I’ve found that most European restaurants that serve breakfast will have some universal breakfast foods like eggs, yogurt, porridge (aka oatmeal), fruit and some type of meat option. Load up and you should be good for hours.
Eat a late and even bigger lunch – If you’ve had a big breakfast, you may be able to hold off eating lunch until much later in the afternoon, making it closer to dinner time. Similar to breakfast, most restaurants that are close to tourist areas will have a few universal lunch options, such as something equivalent to a sandwich or salad. Just be sure to check the “lunch” times to ensure lunch options are still available for a later lunch.
Keep dinner simple – If you do find yourself hungry around dinner time when you’re abroad, fear not. Like U.S. restaurants, European menus will often include options across multiple courses. There’s no need to order a full entree. Check out EVERY course until you find something, even something small, that you could order. Just a few months ago when I was in Norway, I couldn’t find anything I wanted to eat…until I looked in the dessert section. That was one time I was thankful cheese and fruit counted as a dessert.
Research the area for more universal restaurants – Now, this does not mean search for restaurant chains or fast food. What it does mean, is that if there is a specific type or category of food that usually has better options for you (like Italian or Thai), then research those specific types of restaurants in the area. Believe me, Italian food never tasted so good after spending a day walking all over Barcelona!
Review menus online in advance – When we traveled to Spain last year, I checked out the menu for every restaurant we were considering in advance to ensure there was at least one thing I could eat for a main course. If they didnt have it, I moved on.
Ask the restaurant how they could adapt or modify a dish – Just like in the U.S., restaurants may be able to accommodate a few menu modifications here and there, especially if they already have the ingredients you need. For instance, a chef may be able to swap salmon for chicken if you see that chicken is offered in another entree on the menu.
Be open minded – One of the best parts about traveling abroad is experiencing all your destination has to offer, including foods or meals that are popular in that area. You may not feel that adventurous early in the week when you’re jet-lagged and overwhelmed with new cultural stimulation. But by the end of the week, try to let your guard down a little and try something new. Even this picky eater has tried haggis in Scotland…but only once, because honestly one time is enough!