Welcome to the New Zealand gluten free guide. If you’re planning a trip and need reliable, practical advice, you’re in the right place. This guide gathers real tips from the road, a printable translation card in English you can show at restaurants, curated recommendations for places to eat, and a supermarket round-up that will save you more than once during your travels. Traveling gluten-free in New Zealand is absolutely doable and often delicious so don’t let coeliac (celiac) disease stop you from exploring this extraordinary country.
I travelled across the islands and tested cafés, bakeries, food trucks and restaurants to find spots that truly understand the needs of coeliacs. In some towns you’ll find 100% gluten-free bakeries and cafés; in others, good restaurants that take cross-contamination seriously. Throughout the guide I flag places that are fully GF and those that are “coeliac-friendly”, and I give simple tips for asking about fryers, prep areas and sauces.
Quick practical note: always confirm on the spot before ordering. Ask to speak to the kitchen if in doubt, and keep the printable card handy it makes communication faster and reduces mistakes. Save the page to your phone and follow @Travelandglutenfree for live updates and on-the-ground tips.
Tip: if you travel during festival season, check the Gluten Free Food Festival in Auckland it’s a great chance to sample local GF brands and talk directly with producers.
- Gluten-free travel card for New Zealand
- Don’t forget your travel insurance
- Is New Zealand a paradise for coeliacs?
- Is there any New Zealand association that certifies restaurants?
- North Island
- Auckland
- Hamilton
- Tauranga
- Rotorua
- New Plymouth
- Taupo
- Wellington
- South Island
- Picton
- Nelson
- Wanaka
- Arrowtown
- Queenstown
- Invercargill
- What supermarkets are best for buying gluten-free products in New Zealand?
Gluten-free travel card for New Zealand
Although New Zealand has two official languages, Te Reo Māori is not widely used day-to-day across most of the country. English will be the language you use on this trip. If languages aren’t your strong point, don’t worry, here’s my gluten-free travel card in English that you can show at restaurants. It’s super useful and will make your life much easier. Print it, laminate it and use it it’s free. 🤑
Don’t forget your travel insurance
Although traveling New Zealand gluten free can be incredibly exciting, it’s essential not to forget a good travel insurance policy that covers any unexpected health issues or cancellations. This is even more important if you have an autoimmune condition.
A tailored policy should include:
- Immediate medical assistance for accidents on the many hikes, skiing incidents, or an accidental gluten reaction.
- Coverage for flight cancellations or long delays.
- Reimbursement for medical expenses or special medications.
- Protection for luggage and personal belongings.
If you still don’t have travel insurance, 👉👉**click here**👈👈 to get a quote with an extra 5% discount.
Is New Zealand a paradise for coeliacs?
From my experience: yes New Zealand is very friendly for people who need to eat gluten-free. Not just because of the food, but for the openness and common sense of most staff you’ll meet. After nearly a month travelling the islands, I can say it’s a place where eating safely is realistic and generally stress-free but there are a few things to know first.
Gluten-free ≠ safe for coeliacs
Many menus will mark dishes as “gluten-free” for people avoiding gluten, but that doesn’t always mean they’re safe for someone with coeliac disease. In New Zealand you’ll often find restaurants that cater to a gluten-free diet (GF) without being set up for full coeliac safety. The key is communication: tell staff you have coeliac disease and ask them to confirm which dishes are safe for coeliacs they usually understand and will explain if a dish is prepared separately.
Common labelling you’ll see
- NGO — No Gluten Option: the dish doesn’t include gluten ingredients.
- NGA / NAG — No Added Gluten: gluten wasn’t added to the recipe (ask about cross-contact).
- GFI — Gluten Free Ingredients: the components are gluten-free, but check how they’re cooked.
These abbreviations can be confusing at first. My tip: use the phrase “coeliac friendly” (or “safe for coeliacs”) and ask specifically about fryers, shared boards, and sauces.
Practical tips
- Ask to speak to the chef or manager if you have any doubt.
- Avoid buffets unless they offer a separately prepared plate.
- If a place says “NGA”, double-check whether it means they take steps to prevent cross-contamination.
- Keep your translation card handy it speeds things up and reduces mistakes.
Overall, New Zealand is excellent for New Zealand gluten free travel most venues are willing to help and many go the extra mile to keep coeliac diners safe.
Is there any New Zealand association that certifies restaurants?
Short answer: yes. Coeliac New Zealand runs the Dining Out Programme, a certification scheme for eateries that want to be officially recognised as safe for people with coeliac disease. In practice, though, joining the programme can be costly and demanding for many businesses. I spoke with restaurant owners and local coeliacs and they told me that membership has declined because the requirements are strict and expensive to maintain. That does not mean standards are low. Plenty of venues follow excellent procedures even if they are not formally certified.
A useful example is Hell Pizza. The chain was once accredited thanks to strong protocols, but because they also prepare pizzas with gluten the certification became hard to keep across all sites. The same applies to many cafés and restaurants in areas like Britomart or Ponsonby in Auckland. They often take cross-contamination seriously and train staff well, yet they may not appear as official members of the Dining Out Programme.
What this means for you is simple. Finding gluten-free options in New Zealand is relatively easy. There are many reliable places that understand coeliac needs, but not all will display a certification logo. Before you order, look up recent reviews from the local coeliac community and ask specific questions at the restaurant about fryers, prep areas and sauces.
Bottom line: many establishments are trustworthy and careful, but they may not show an official badge. For the listings below I include places that are 100 percent gluten-free and those that have strong, well regarded coeliac-safe practices.
New Zealand Gluten Free
North Island
Auckland
Auckland is the city with the widest offering for gluten free travellers in New Zealand. You will find everything from fully gluten free cafés and bakeries to food trucks and specialty shops. Below are concise, ready-to-publish profiles of the places we recommend, adapted so they read naturally in English.
Don’t miss the Gluten Free Food Festival in Auckland. This annual event showcases local producers, brands and food stalls focused on gluten free products. The festival often features cooking demos and masterclasses, goodie bags and exclusive product launches. Check the official site for dates and tickets and try to go if your trip falls in the spring season. It is a great way to discover brands you will later find in New Zealand supermarkets like Countdown or New World.
100 percent gluten free places in Auckland
HNT Kitchen: A favourite, informal street-food spot near the waterfront. Build-your-own bowls with salads, toppings and proteins. Their curried cauliflower is a highlight. Everything served is 100 percent gluten free and the staff are friendly.
The GF Depot: Café-style shop with a broad savoury selection, from empanadas to rice bowls with Asian sauces. Often praised for variety. Check opening times, they sometimes close for short break
Giapo: The most viral Gluten-Free ices cream in the world. A must for dessert lovers. Creative gluten free ice cream and desserts in the city centre. Expect bold flavours and a memorable experience.
Olas Arepas: Street food stall inside Ponsonby Central. Great arepas and tacos. They use fryers frequently, so double check how each item is prepared, but flavour is excellent. One server speaks Spanish which can help if you need it.
Mosarizu Food Solutions: Takeaway-only spot north of central Auckland. Fully gluten free menu with pizzas, dumplings and nachos. Worth the trip if you are north of the city.
Little Bird Kitchen: Café on Summer Street / Ponsonby Road. Lots of baked goods and breakfast bowls, most of the menu is gluten free. Good for a relaxed brunch.
Ttibs┃food shack: A compact food truck on Waiheke Island with sweet and savoury options. Handy stop if you visit the island for wineries or beaches
Village Wholefoods Cafe: East Auckland café, entirely gluten free. Simple meals, toasties and homemade pastries. Slightly off the tourist path but reliable for safe food.
OMGoodness Specialty Breads: North Auckland bakery where everything is baked gluten free. Ideal for stocking up on loaves and pastries.
Keto by D: A small café north of Auckland offering low-carb and fully gluten free options. Good for a pit stop if you are heading to regional walks or beaches.
Restaurants with gluten-free options in Auckland
Below you’ll find well-rated places that are not 100% gluten-free but are trusted by the local coeliac community. Still, always check in person: ask how they handle cross-contamination, whether fryers and prep areas are separate, and don’t be shy about insisting. Better to be thorough than to fall ill.
Britomart (financial district)
Cafe Hanoi: A Vietnamese spot close to the waterfront. We tried it and liked it a lot. On arrival they asked about allergies and then explained which dishes were suitable for people avoiding gluten with possible traces, and which were prepared in a separate area and therefore safe for coeliacs. Ask staff to point out the truly coeliac-friendly options.
Hello Beasty: Asian-fusion restaurant with many gluten-free choices and a careful kitchen, although it is not 100% GF. Note: many sauces and condiments used locally are gluten-free, but if a dish has lots of sauces ask specifically about each one.
Tacoteca: Mexican spot with a broad GF offering. They understand cross-contamination but it is good practice to confirm how tortillas or fried items are handled.
1947 eatery: Near the Sky Tower. An Indian-style menu with many dishes effectively gluten-free, even when they do not use the term “gluten free” on the menu. You may see labels like NGO, NGA, NAG or GFI on local menus; ask what each abbreviation means in practice before ordering.
Mexican Cafe: Also around the Sky Tower. Not fully GF but consistently recommended for travellers who need safe options.
Thirty One: Indian-style restaurant in Grey Lynn with strong community reviews for coeliac care. If you choose it, call ahead or check in with staff on arrival.
City Fringe (west of the central city)
T_art Patisserie: A patisserie near the centre with gluten-free options. I could not confirm every production step, so make sure to ask about how sweets are prepared.
Crave: A café with many GF choices. A good option if you are staying in the west and don’t want to travel into the centre.
East Auckland
Baker & Co: A bakery known for a savoury cheese bread that guests like. Confirm preparation before buying.
Hill House Cafe: A café with GF options and a friendly approach to allergies
The Chosen Bun: Burgers with GF options available. Ask about the bun and any toppings that may contain gluten.
Joe’s Garage: Café with GF choices; popular with locals.
Mr Tanaka’s: Japanese-style spot with many dishes that can be made gluten-free. Confirm soy sauce or marinades may contain gluten and request tamari or gluten-free options if needed.
North Shore
Wen & Yen: Known for sweet treats and meat pies. I have good reports about this place; if you visit please let me know how it goes.
West Auckland
TokTok: Asian-fusion restaurant with much of the menu available GF, though a few items do contain gluten.
The Attic: A pub-style restaurant registered in the Dining Out Programme. Good to know if you want a safe pub meal and a friendly atmosphere.
Food trucks and mobile vendors (great for events)
The Corner: South American flavours at festivals and events.
Amaranto: itinerant vendor often at big city events.
Delicious Dosa: Indian-style dosa specialist at markets.
OMG Donuts: mobile vendor dedicated to gluten-free donuts (check socials for locations).
Crust Me It’s Gluten Free: sweets and savoury for private events and markets (Facebook has schedule).
Hamilton
Hamilton is a comfortable stop for travellers eating gluten-free. The city offers a mix of fully gluten-free spots and several restaurants that understand coeliac needs and prepare safe alternatives when asked. Below are short, ready-to-publish notes you can paste into your guide.
100% gluten-free places in Hamilton
Wooden Spoon: A casual place with a wide menu: fried items, bakery goods and more substantial plates. Everything here is gluten-free, so it is a safe, convenient choice if you want variety without worrying about cross-contamination.
Lang’s Little Baker: A dessert-focused food truck that specialises in gluten-free cookies and sweets. Their location and hours change week to week, so check their schedule before you go. Great for grabbing treats or breakfast to take on the road.
Restaurants with gluten-free options
Hobbiton Movie Set: Yes, the famous Lord of the Rings attraction. It is a little outside Hamilton but many visitors include it on their itinerary. Meals on the tour are usually buffet-style, which raises cross-contamination risks, but Hobbiton can arrange a dedicated gluten-free menu if you ask. Email them when you book and confirm again a week before your visit.
Duck Island Ice Cream: A well-known ice-cream shop with excellent reviews. They often add cookie pieces to scoops, but when you tell staff you are coeliac they will open a fresh tub and serve your portion with a clean scoop to avoid contamination.
Banh Mi Caphe: A Vietnamese-style café with many items clearly labelled as gluten-free. It is highly rated by the coeliac community, but because it is not a fully GF kitchen you should always check with staff before ordering.
Iguana Street Bar & Restaurant: A casual spot with a menu that includes gluten-free choices. Staff typically ask whether you need a general gluten-free option or a coeliac-safe preparation, and they adapt cooking methods accordingly.
HELL Pizza: The national pizza chain used to be part of the Dining Out Programme and still follows strong procedures for gluten-free orders. They no longer participate in the programme the same way, so always ask about current kitchen protocols and how they avoid cross-contact.
Tauranga
Allergy & Wheat Free Delights: In Tauranga the standout place we found is Allergy & Wheat Free Delights, a bakery that makes all kinds of sweets to order and everything is gluten free. They work mainly by order, so check their Facebook page before you go to confirm opening times and to place requests. Great spot for celebration cakes or to pick up treats for the road.
Rotorua
Rotorua has a small but useful gluten-free scene. You won’t find many fully dedicated GF restaurants, but the Rotorua Night Market and a few cafés offer reliable options. Below are the safest choices we located; as always, ask about preparation and cross-contamination before ordering.
Night Market stalls
At Rotorua Night Market there are usually two small stalls with gluten-free options, often Indian-style: dosas and grilled dishes. Markets change from week to week, so check the market program or social pages the same day you visit.
Hello Stranger Cafe: A daytime café open until mid-afternoon with a good selection of gluten-free dishes, including fish and chips. They use a dedicated fryer for GF items and keep a separate display case with sweet and savoury options, which makes it a solid choice for breakfast or lunch.
Leonardo’s Italian Food & Wine: An Italian restaurant that offers gluten-free pasta and pizzas. They use a separate oven for GF pizzas. For pasta, ask how it is handled in the kitchen before ordering, but they are usually used to accommodating coeliac diners.
COLIBRIES Steaks & Ribs: A meat-focused restaurant with several GF-friendly dishes. It is not a dedicated gluten-free kitchen, so exercise caution, but many guests praise their understanding of coeliac needs and careful food handling. I would keep this as a backup option rather than a first choice if you are especially sensitive.
New Plymouth
Kahakai Poke Bowl: A 100% gluten-free food truck with a fixed location and schedule, so you can find them easily. Fresh poke bowls and tacos, perfect for takeaway. Grab your bowl and head to Back Beach to watch the sunset — one of those simple, unforgettable moments.
The Unbaked Bakery: A fully gluten-free bakery and patisserie with a wide selection of breads, pastries and sweet treats. Great place to stock up for breakfasts, picnics or day trips. Their visual presentation is as good as the taste, so ideal if you want to take photos for your travel feed.
Mike’s Bistro & Taproom: Most of the menu is gluten-free; only two pasta dishes contain gluten. The kitchen has strong procedures to avoid cross-contamination, and the owner is responsive and transparent if you contact them with questions. Their prawns and light crunchy coatings are especially popular.
Deluxe Diner: Not fully GF but very experienced with coeliac requirements. They have dedicated protocols and a fryer reserved for gluten-free items. Good for burgers and fries when you want a familiar, safe option. As always, ask about preparation and confirm the fryer is exclusively used for GF orders.
Taupo
I didn’t find any 100 percent gluten-free restaurants in Taupo, but there are a few places that understand coeliac needs and know how to handle cross-contamination. Still, always check in person before ordering.
Plateau Bar + Eatery: A fusion-style restaurant mixing Asian and American influences. They serve saucy meat dishes and some fried options. Staff are used to catering for dietary needs, so ask which dishes can be prepared separately to avoid contact with gluten.
The Cozy Corner: A bakery-café known for sweets, crepes and ice cream, with a few savoury dishes. They are usually happy to adapt desserts and make safe alternatives when requested. If you have strict coeliac needs, ask how they prepare the pastries and whether they can avoid shared utensils or trays.
EATERY @ Crafty TROUT Brewery: An American-style spot attached to the Crafty Trout Brewery. They do burgers, fried options and often have gluten-free beer. Good choice for a relaxed meal, but confirm fryer use and speak to staff about how they avoid cross-contact.
Wellington
Wellington is a top destination for anyone travelling gluten free. The compact capital packs everything from fully gluten free restaurants and bakeries to food trucks and specialty cafés with clear safety practices. It is a great city to eat out safely, explore neighbourhood food scenes and enjoy lively markets.
100 percent gluten free places in Wellington
Miss Kangsta: This was one of our favourite spots in New Zealand. Asian-inspired flavours, incredible textures and dishes that simply melt in your mouth. It is mainly takeaway style, and you will not see big «gluten-free» banners, but trust me, absolutely everything on the menu is gluten free.
Coolsville Cartel: A café with a large selection of sweet and savoury options, all designed for a gluten-free audience. Perfect for breakfast or a relaxed brunch.
BambuchiSan: American-style diner with burgers and local beers. Their whole menu is gluten free so it is a brilliant option for casual, worry-free meals.
Mother of Coffee: An Ethiopian restaurant that looked amazing, but we regrettably missed it because it was closed when we visited. It is on our return list.
Half Baked Catering Co: Bakery in the city centre offering lots of gluten-free pastries and breads. Ideal for stocking up before a day of sightseeing.
La Petite Chocolate: A chocolate shop where every product is made gluten free, so cross-contamination worries are minimal. A safe treat for anyone with a sweet
tooth.
Elemental Eats: A paleo-style food truck north of the city near Porirua. Focused on meats and fries, it is a healthy, GF-friendly option if you are exploring that area.
Coffee Joint (Tawa)
A dessert food truck specialising in crepes and little sweet bites. No website, but worth seeking out if you are in Tawa.
Restaurants with gluten-free options in Wellington
Neo Cafe & Eatery: Excellent for breakfasts and brunch. Pancakes, waffles, cakes and also burgers. Most of the menu can be made gluten free, but there are a few items that contain gluten. Always ask about cross-contact before you order.
Mr Go’s: I have to be honest, this one was a mixed bag for me. They do offer gluten-free dishes and they prepare them in a separate area of the kitchen. Staff even change gloves when making GF items. The problem I had was the portion size and value. I ordered a bao-style option, but instead of a bun they wrapped the filling in lettuce and then charged the same price as the normal portion. Tasty, but because of the small size and price I was left disappointed. If you go, ask what you will actually get and check the price.
Duck Island Ice Cream: A favourite for coeliac travellers. Tell them you are coeliac and they will open a new tub and use a fresh scoop. A safe and delicious choice for dessert.
Charley Noble: A slightly upmarket option with a wide selection of gluten-free dishes and careful kitchen practices. Good for a special night out.
Lower Hutt
Gluten Free 4u
Traditional bakery in Lower Hutt, 100 percent gluten free and stocked with typical Kiwi products. A great pit stop if you are exploring the Hutt Valley.
New Zealand Gluten-Free South Island
Picton
Picton doesn’t have any fully gluten-free restaurants, but you’ll find several places that take cross-contamination seriously and can serve safe options if you ask. It’s also the main ferry gateway to the South Island, so it’s handy to know where to eat after a crossing.
Oxley’s Bar & Kitchen: Friendly staff who understand allergens and are willing to explain kitchen procedures. A good, relaxed option for a safe lunch or dinner if you let them know you are coeliac when you book or arrive.
Sisu Eatery and Bar: Tapas-style restaurant that clearly marks gluten-free items on the menu. They use a separate fryer for GF products, which helps keep cross-contact risks low. Great for sharing plates with friends when you want variety and safety.
Gramado’s Restaurant & Bar: Brazilian-style restaurant a little out of town. They are known for being careful with cross-contamination and can adapt dishes for coeliac diners. Worth calling ahead if you plan to visit, especially for evening service.
Nelson
Nelson is one of the main towns on the South Island, but it does not have many venues that are 100 percent gluten free. Still, there are reliable spots where the staff understand coeliac needs and can prepare safe meals when asked. Below are quick, publish-ready notes you can paste into the guide.
The Vic Mac’s Brewbar: A friendly pub-restaurant that knows what contains gluten and how to prepare safe dishes for coeliacs. We tried a burger and a shepherd’s pie style potato bake that were both very tasty. As always, ask about preparation methods and whether utensils or the fryer are shared.
Sands Fish & Chips: Classic Kiwi fish and chips with a separate fryer for gluten-free items. That separate fryer makes it a solid choice when you want battered fish or fries without worrying about cross-contact.
Lily’s Cafe: A café with sweet and savoury options, famous locally for its cheese rolls. It is not a fully GF bakery, so double check with staff about how pastries are made if you plan to order baked goods.
Christchurch
Christchurch, the largest city on the South Island, has a reassuring selection of safe options for travellers eating gluten free. You’ll find fully gluten free bakeries, market stalls with good practices and restaurants that know how to handle allergies. Here are short, usable notes you can paste into your guide.
Herba Gourmet: Takeaway spot inside Riverside Market, highly recommended for its balanced, fresh options. They cover all food groups, with vegetables, carbs and proteins handled thoughtfully. Great for a quick, healthy lunch after exploring the market.
Bubbles Gluten Free Catering: A traditional bakery that is 100 percent gluten free. Expect everything from sweet treats to classic Kiwi meat pies, all made without gluten. Perfect for stocking up for day trips or for a secure breakfast.
Totally Gluten Free Bakery: Another specialist bakery, also fully gluten free, with its own range of local products and meat pies. Worth visiting both bakeries to compare flavours and varieties.
Recommended restaurants with good GF practices
Kaiser Brew Garden: Located in Riverside Market, this venue offers a mix of Asian and American style dishes, many of which are suitable for coeliacs. The team is careful in the kitchen and they understand cross-contamination. This one is good if you want to sit down and enjoy a relaxed meal.
Fiddlesticks Restaurant and Bar: A seafood-focused restaurant with solid GF options, including classic fish and chips. Ask about fryer use and preparation methods, but many guests praise their attention to allergy-safe handling.
Wanaka
Wanaka is a busy tourist spot and, while it does not have fully gluten free restaurants, there are several cafés and eateries that understand coeliac needs and take cross-contamination seriously. Below are the places I recommend, written so you can paste them straight into your guide.
Relishes Cafe: Great for breakfast and brunch. They can adapt almost every dish to be gluten free and they have a dedicated fryer for battered items. Their Turkish-style eggs are a must-try. Friendly staff and reliable practices make this a top pick to start the day.
Tititea Steak House: A steakhouse with many dishes labelled NGA, which stands for no gluten added. This usually means the ingredients themselves are gluten free, but always ask about cooking surfaces and sauces. Good choice for grilled meats and fish.
B.effect brewing co: American-style pub that serves burgers, fries and local beers. Many menu items are suitable for coeliacs, though you should confirm fryer use and whether buns or toppings contain gluten. Good for a relaxed meal after hiking.
Francesca’s Italian Kitchen: If you crave pizza in Wanaka, this is one of the safer options. They cook gluten free pizzas in a separate oven. The crust is more like a sandwich bread than a classic Neapolitan base, but it’s a reliable GF pizza when you want it.
Arrowtown
Postmasters Kitchen + Bar: Almost the entire menu here can be made gluten free. The only item that regularly contains gluten is the bread they serve, but if you ask the staff they will happily replace it with a gluten-free bun or bread. Expect burgers, pizzas, fried items and hearty dishes. Good service and a relaxed atmosphere make it an easy stop if you are passing through Arrowtown.
Queenstown
Queenstown is the country’s adventure capital and it also offers solid options for people who need gluten-free food. Only a few places are fully GF, but many restaurants train staff well and have clear procedures. Below are the best options we recommend for New Zealand gluten free travellers.
Erik’s Fish and Chips: A classic Kiwi fish and chips shop that is gluten free and listed in the Dining Out Programme. They use careful procedures and will warn you if any condiment could contain gluten, for example barley vinegar kept outside the main kitchen. Most of the menu is fried, so it’s not the lightest choice, but it’s a reliable and tasty GF option.
Fergburger: Famous for huge, delicious burgers. They have a dedicated prep zone for GF burgers and a fryer reserved for fries, so you can enjoy a GF burger and chips with confidence. Expect queues at peak times, but it is worth the wait.
Madam Woo: Asian-influenced restaurant where the staff know about coeliac needs and will advise you in service. Many GF options appear on the menu and the kitchen takes steps to reduce cross-contact. Good choice for varied flavours and a safe dining experience.
Flame Bar & Grill: A grill house focused on quality meats. They can adapt dishes for coeliac diners, but always check sauces and marinades because some can contain hidden gluten. If you prefer grilled meat, this is a solid option.
Rata: High-end, modern cuisine with a focus on local produce. It is pricier, as you would expect in Queenstown, but they provide gluten-free desserts and adapt plates for dietary needs. Portions tend to be smaller, so factor that in if you’re very hungry.
Love Chicken: American-style spot specialising in fried chicken. They offer gluten-free crumb options and GF burgers. The team knows about contamination issues, but confirm fryer protocols before ordering.
Margo’s Queenstown: Mexican-style restaurant with a separate fryer for GF items. Not every GF-labelled dish is always available, so ask staff which items are prepared separately. Their churros are fried in the dedicated fryer and are a safe sweet treat.
Invercargill
Invercargill isn’t a hotspot for gluten-free dining, but if your route takes you to the southern motor city, there are a few practical options to keep in mind. No fully dedicated GF restaurants were found, yet these places are useful stops for a safe meal.
Crafty’s Bar & Grill: A meat-and-burger focused pub that has a separate fryer and a dedicated prep area for dishes listed as gluten-free. Good for a casual dinner. I recommend calling ahead to confirm they can accommodate your needs on the night you plan to go.
The Auction House: A popular spot for breakfasts and brunches. They can adapt dishes and are usually happy to offer coeliac-friendly alternatives. If you need something specific, speak to the staff when you arrive and they will often help.
HELL Pizza: A nationwide pizza chain with gluten-free options and solid kitchen procedures. It’s a convenient and reliable choice if you want pizza on the go while travelling through the region.
What supermarkets are best for buying gluten-free products in New Zealand?
New Zealand supermarkets punch well above their weight when it comes to gluten-free variety. You will find much more choice than in most supermarkets in Spain, with dedicated sections and lots of local GF brands. It is worth treating a supermarket visit as part of the travel experience: you will discover products you won’t easily find at home, from meat pies made GF to pita, garlic bread mixes and ready-to-bake desserts.
PAK’nSAVE: If you see a PAK’nSAVE, treat it as a shopping treasure chest. It is the cheapest nationwide and often has the widest range of gluten-free staples at very low prices. Big aisles, bulk packs and branded GF lines make it perfect for stocking up before long drives. Not every town has one, so if you find one, buy what you need.
New World: Good range and mid-range prices. New World runs loyalty offers and weekly promotions, so it can be a smart place to buy a mix of local brands and some imports that PAK’nSAVE may not carry. If you stay in a town for a few days, keep an eye on their specials.
Woolworths o Countdown: Same chain under two names depending on the region. Expect branded products and a reliable selection. Prices tend to be a bit higher than PAK’nSAVE, but you might find specific items not available elsewhere.
For Square: A smaller, more expensive convenience-style chain found in many rural towns. Selection is limited compared with the big supermarkets, but it is often the only option in remote areas. If your route goes off the beaten track, plan ahead and buy extra GF supplies before you reach small towns.
New Zealand gluten free
Traveling around New Zealand while eating gluten free can be straightforward, delicious and hugely rewarding if you come prepared. From 100% gluten-free bakeries and food trucks to restaurants that follow careful protocols, the country offers options for every taste. Always double check on the spot about fryers, prep surfaces and sauces, and keep your printable translation card handy to speed up communication and reduce errors.
Was this guide useful? Follow us on Instagram @Travelandglutenfree for photos, live updates and practical tips. If you want a longer route, check our 25-day New Zealand itinerary in the menu. Safe travels and enjoy every bite.
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