Tips to Prepare for Fourth of July Traveling with Food Allergies + Lettuce Wraps


One of the best things about traveling is the good food! It doesn’t matter if you’re going to a big city with lots of food options or camping where you bring your own–you do have to do some pre-trip food planning. Here our my top tips for planning ahead and traveling with a food allergy.


  1. Determine where you are staying and if there will there be a kitchen, a fridge, or appliances.

  2. If it doesn’t have any of these things, make sure to pack snacks you can eat that are non-perishable, like dried fruit.

  3. Prior to your trip, investigate restaurants in the area you’re traveling. Call ahead and ask to speak with the chef. This will save you major headaches and hunger pains later.

  4. Don’t be afraid to pack more snacks than clothes!

  5. Find where the closest grocery store is to where you’ll be staying.

  6. Pack your own water bottle–this will keep you hydrated, as well as prevent you from purchasing drinks that might not fit your food allergies.

What are your travel tips? I’d love to hear them! For me, my first trip after my food allergy diagnosis was really difficult. I came home after the trip and just crashed, because the trial and error that my body had to go through was exhausting. Each trip since then has been better, but it’s not perfect.


These tips are what I have found that gives me success, but the biggest tip that is not on that list is crucial in case of emergency: wear a medical bracelet, bring an Epi Pen, and make a list of all your allergies, emergency contact information, and doctor. Take care of yourself, and have fun while traveling!


Lettuce Wraps
Prep time
Cook time
Total time
Perfect appetizers for any Summer evening.
Recipe type: Appetizer
Serves: 20
  • 2 romaine lettuce heads
  • 1 C shredded carrots
  • 4 organic chicken (pre-cooked)
  • ¼ red cabbage
  • ⅓ C parsley
  • ¼ C red onion
  • ½ C peanuts (split in half)
  • 3 Tbsp tamari
  • 1Tbsp red wine vinegar
  • ½ tsp black pepper
  • pinch of cayenne pepper
  1. Wash the lettuce
  2. Remove the outer leaves
  3. Place remaining ingredients in a food processor, except for ¼ C peanuts
  4. Pulse the ingredients until blended, but not smooth
  5. *Optional: place the ingredients in a sauce pan to heat up on the stove
  6. Place a spoonful of the mixed ingredients in lettuce.
  7. Top with whole peanuts


About the Author:

A native Texan who, after being diagnosed with food allergies and Celiac Disease in her mid-twenties, wanted to help others who drastically had to change their diets later in life. She now lives in Los Angeles with her husband, where she operates Mary Lee Kitchen.

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