Travelling to Fez gluten free might look challenging at first, but with clear info, a good guide and a bit of planning it can be just as rich and rewarding as any trip. Fez is one of Morocco’s oldest and most fascinating cities, and surprisingly it is a very doable destination for people who need to eat gluten free. In this guide you will find everything you need to enjoy Fez gluten free, from trusted restaurants and bakeries to practical survival tips and a printable travel card to show in kitchens and markets.
In Morocco the main spoken languages are Arabic and French. In tourist hubs such as Fez you’ll also meet people who speak some English (and occasionally Spanish), but when it comes to medical or dietary conditions it’s safer not to rely on chance.
If you are coeliac, bring clearly written travel cards in French and Arabic that explain your condition and the cross-contamination risks. Show the card to the server and ask them to check with the chef when possible a printed, laminated card is much faster and less error-prone than trying to translate on the spot.
Where to stay in Fez if you eat gluten free
We strongly recommend staying in a traditional riad. Beyond the authentic Moroccan atmosphere, riads usually offer personalised service and that can make all the difference when you need gluten-free meals.
Why a riad is a great choice for coeliac travellers:
Most riads are centrally located inside or near the medina, so you can walk to sights and safe restaurants.
They have comfortable rooms at reasonable prices and staff who are used to welcoming international guests.
Crucially, many riad owners are happy to adapt breakfasts and small meals for dietary needs when you tell them in advance. In our stay at Riad-Boutique Borj Dhab Fez the team prepared gluten-free muffins and bread for breakfast after we asked a small detail that made the trip much easier and more enjoyable.
Riads reported to be coeliac-friendly
Riad Ouliya
Riad Fes Maya
Riad Laaroussa (We’ll include some of these in the “best places to eat” list later in the guide — check those entries for updated notes and contact details.)
Don’t forget your travel insurance
Although travelling gluten free in Marrakech can be easier than you expect, it’s essential to travel with a solid insurance policy that covers health incidents and trip disruptions. This matters even more when you have dietary restrictions or an autoimmune condition.
A good travel policy should include:
Immediate medical assistance, in case of food poisoning, severe reactions or other emergencies.
Cover for flight cancellations and significant delays.
Access to translators or legal support if you need help explaining your situation.
Reimbursement for medical bills and emergency medications.
Protection for luggage and personal items (handy if you carry specialty GF food).
If you don’t have travel insurance yet, use this link to get a quote and apply for 5% extra discount 👉👉Here👈👈
The role of probiotics when you travel gluten free
our digestive system can take a hit while travelling, especially when you eat different foods or your routine changes. For many people on a gluten-free diet, adding a probiotic before and during the trip can help reduce digestive upsets, support nutrient absorption and keep your gut more resilient.
Practical probiotic tips for travel.
Start in advance. Begin a probiotic 1–2 weeks before departure so the strains can settle in your microbiome.
Keep taking them during the trip. Continue while you travel and for a few days after you return.
Combine with good habits. Probiotics help, but they aren’t a substitute for careful food choices, hygiene and asking about cross-contamination.
Below are our top picks in Fez for travellers seeking safe, tasty gluten-free options. These entries are based on personal experience, traveler feedback and recent reviews. Always call ahead or show your printable gluten-free card when you arrive.
Cinema Cafe – One of our strongest recommendations for Fez gluten free dining. Cinema Cafe clearly marks gluten-free dishes on the menu and staff handle cross-contamination carefully. The team speaks good English and they offer gluten-free pita bread. A pleasant surprise and a reliable stop for lunch or a light dinner.
Culture Box – Located near the famous Blue Gate, this tourist-friendly spot also caters well to coeliac diners. They serve gluten-free pasta, pizzas and burgers (they even have a camel burger option), and recently added GF pita and burger buns. A handy central choice when you want varied, safe comfort food.
Veggie Pause – A vegan-focused restaurant with many gluten-free options. Great for plant-based travellers they use corn bread for burgers and offer salads and mains that are easily adapted to be GF. Friendly staff and fresh ingredients make it a top pick for veggie coeliacs.
Riad Ouliya – A rooftop terrace above the riad with excellent medina views and a solid selection of tagines that can be made gluten free. Non-coeliac companions may try pastilla (a layered pastry), but coeliacs will find many safe, hearty tagine options here. Note: some places prefer cash, so check payment methods in advance.
Le Tarbouche– A small family-run restaurant offering tagines that can be adapted for coeliac diners. We didn’t visit in person, so please confirm GF handling with staff before ordering friendly family businesses often do their best but kitchens vary.
L’Amandier – A more upscale option with panoramic medina views. They offer gluten-free dishes on the menu. Prices are higher than local cafés, so it’s a good choice for a special meal when you want both safety and atmosphere. We didn’t dine here ourselves, so check current menus and confirmation policies.
Dar Roumana – Many riads such as Dar Roumana can prepare gluten-free dishes if informed in advance. Some reviewers report safe experiences, but since we couldn’t visit this one ourselves, please contact the riad directly to confirm procedures. Riad kitchens often adapt menus for guests who explain their needs in advance.
Gluten-free guides in Morocco you might be interested in
👉 Marrakech gluten free guide: discover the best coeliac-safe restaurants, accommodation and tips for coeliacs in the country’s most visited city.
👉 Chefchaouen gluten free guide: explore the Blue City with recommendations adapted to a gluten-free diet.
Gluten Free Fez
Travelling to Fez as a coeliac is not only possible, it can also be one of the most memorable, flavourful trips you take. With a little planning and the right information, you can explore the medina, enjoy tagines and rooftop views, and eat safely without sacrificing your health. This guide is designed to help you do exactly that.
Before you go, print and laminate our travel cards in French and Arabic they’re the fastest way to explain your needs in riads, markets and restaurants and they massively reduce the risk of cross-contamination. Download and print the printable card.
If this Fez gluten free guide helped you, please share it with fellow travellers, leave a comment with your tips or experiences, and follow us on Instagram @Travelandglutenfree for live updates and new GF finds across Morocco. You can also continue exploring our other guides: Marrakech gluten free and Chefchaouen gluten free.
Fez Gluten Free is more than a list of places it’s an invitation to travel confidently, savour local flavours and discover Morocco without compromise. Safe travels and enjoy every bite!
Marrakech gluten free: tested restaurants, bakeries, market tips and a printable card in French and Arabic for coeliac travellers.
Travelling Marrakech gluten free? Yes, it can be done and it can be delicious. I know the worries: menus in Arabic or French, unfamiliar ingredients, and the constant concern about cross-contamination. After researching and tasting around the medina, I can tell you this city is full of flavour choices that are compatible with coeliac needs, if you take a few simple precautions.
In this guide I share what I learned on the ground: restaurants and bakeries that understand coeliac requirements, types of traditional dishes that are usually safe, what to avoid (for example, couscous and breads made with semolina), and practical survival tips for the busiest markets and street-food stalls. I also include a printable restaurant card in, French and Arabic to show to staff this makes communication faster and reduces mistakes.
Quick safety pointers: preference grilled meats and tagines without couscous, ask explicitly about shared fryers and sauces, and request the chef to use clean utensils when possible. When in doubt, choose simple grilled options or freshly made salads. Save this guide on your phone, carry the printable card, and follow our live updates on Instagram ¿Te ha resultado útil esta guía? Síguenos en Instagram @Travelandglutenfree for last-minute changes.
Yes, but with care. Moroccan food is built on spices, slow-cooked vegetables and meat, and many traditional dishes are naturally gluten free. Tagines, grilled kebabs and many salads are usually safe choices. The main traps are khobz, the everyday bread, and couscous, which is made from wheat semolina and is everywhere.
Unlike many European cities, Marrakech does not have a widespread “gluten-free” culture or the same presence of coeliac associations. That means you cannot assume staff will automatically know how to prevent cross-contamination. My tip is to always explain clearly that you have coeliac disease and to ask specific questions about fryers, shared boards, sauces and how they handle bread near the plate. When in doubt, choose simple grilled or stewed dishes and ask the cook to use clean utensils.
Where to stay in Marrakech if you eat gluten free
Choosing the right place to sleep can make the trip much easier. In Marrakech I recommend staying in a riad whenever possible. Riads are traditional guesthouses inside the medina with a personal touch. Staff are often local and used to adapting meals; many will happily prepare gluten-free breakfasts and explain ingredients.
We stayed at Riad Villa Sidi Baba, and it was a great choice. Location was ideal for walking to sights, reviews were excellent, and the team understood coeliac needs from day one. They prepared breakfasts tailored to us: fresh fruit, eggs, gluten-free bread and sometimes a homemade sweet. That combination of warmth and safety made our stay stress-free and memorable.
If a riad is not available, consider an apartment or Airbnb with a kitchen. Having a small kitchen gives you total control over breakfasts and snacks and is a great backup if you worry about communication in markets or small cafés.
Don’t forget your travel insurance
Although travelling gluten free in Marrakech can be easier than you expect, it’s essential to travel with a solid insurance policy that covers health incidents and trip disruptions. This matters even more when you have dietary restrictions or an autoimmune condition.
A good travel policy should include:
Immediate medical assistance, in case of food poisoning, severe reactions or other emergencies.
Cover for flight cancellations and significant delays.
Access to translators or legal support if you need help explaining your situation.
Reimbursement for medical bills and emergency medications.
Protection for luggage and personal items (handy if you carry specialty GF food).
If you don’t have travel insurance yet, use this link to get a quote and apply for 5% extra discount 👉👉Here👈👈
Quick checklist before you go:
Confirm policy limits for medical expenses and repatriation.
Check whether pre-existing conditions are covered and whether you must declare them.
Keep printed and digital copies of your policy and emergency contact numbers.
Pack a list of medications (generic and brand names) and a doctor’s note if needed.
Save the insurer’s emergency phone number in your phone.
Note: this is practical guidance, not medical advice. For medical recommendations, speak with your GP or a travel health clinic.
Probiotics for a smoother gluten-free trip to Marrakech
When you travel to places with different food, water and microbes, your digestive system can be stressed. For everyone, but especially to people who follow a gluten-free diet or have gut sensitivity, taking probiotics can help keep your gut flora balanced and reduce digestive upsets.
Why consider probiotics before and during the trip?
They help maintain a healthy gut microbiome and support digestion.
They may reduce the severity of mild digestive disturbances from dietary changes.
Starting a probiotic a couple of weeks before you travel can give your gut time to adjust.
Practical tips
Start 1–2 weeks before departure and continue throughout your trip, especially if you expect to eat food that’s different from your usual diet.
Choose a broad-spectrum probiotic with well-known strains (for example, Lactobacillus and Bifidobacterium families). If you have severe gut issues, consult your doctor for a recommended product.
Keep probiotics in your carry-on (check storage instructions; some need refrigeration).
Probiotics are a complement, not a cure—careful food choices and good hygiene remain the most important measures.
Packing tip I never skip I always have a small travel kit: probiotics, a few safe snacks, a printed translation card and copies of my prescriptions. It gives peace of mind and saves a lot of hassle in markets and small cafés.
Gluten-free travel cards
In Morocco the main languages are Arabic and French, though in tourist areas you’ll often find staff who speak English, Spanish or Italian. Still, because coeliac disease needs a very clear explanation, it’s essential to carry simple, printed cards you can show at restaurants, markets and riads. Print several copies, laminate them and keep one as a screenshot on your phone.
Below you have two ready-to-use cards: French and Arabic. Copy them into a small PDF or image, print and laminate. They really speed up communication and cut the chance of mistakes.
Best Marrakech gluten free restaurants
Wondering where to eat in Marrakech without risking your health or missing out on Moroccan flavour? Below is a curated list of the best cafés, bakeries and restaurants for Marrakech gluten free travellers. These picks are based on personal experience, recommendations from coeliac travellers and recent reviews. Always call ahead or mention your needs when you book.
Restaurant Dar Tazi Marrakech & Gluten Free – For me this is the top spot in Marrakech for coeliacs. The owner is coeliac, and the whole team takes gluten safety seriously. The restaurant offers a full gluten-free menu with starters, main dishes and desserts adapted to be 100% gluten free, including versions of couscous and traditional tajines, plus homemade gluten-free bread and sweets such as mahalabia and mhancha. Ideal for eating like a local without worrying about cross-contamination. Book ahead and mention “coeliac” when you reserve.
Henna Art Café – A charming café that pairs henna art and relaxed vibes with clearly labelled gluten-free options. Staff are trained and friendly. A stand-out treat is their amlou cookies made with argan oil, almonds and honey a rare and delicious GF sweet. Great for a light snack and relaxing away from the busiest souk alleys.
Zeitoun Café – This café has one of the best viewpoints to watch Jemaa el-Fna transform at dusk. The menu indicates gluten-free dishes, though the kitchen is not fully GF, so you must confirm each plate. A good choice for tea, light meals and sunset views; perfect for a relaxed stop while exploring the square.
NOMAD – Modern, elegant and with a striking terrace, NOMAD is one of the safer higher-end choices in Marrakech. The staff are attentive and the kitchen marks gluten-free dishes on the menu. Prices are above average but the careful preparation and the gluten-free desserts (try the orange cake) make it worth it for a special evening.
Ayaso – A terrace restaurant with a varied menu and many dishes that can be made gluten free: hummus, kefta, different tagines and homemade desserts like a gluten-free carrot cake. Good atmosphere and a solid option near the central areas for a healthy, tasty lunch or dinner.
Pepe Nero Restaurant – An elegant Italian-Moroccan restaurant with attentive service. They understand coeliac requirements and clearly label GF options. If you need bread, they can provide commercial-type gluten-free sliced bread for starters. A good pick when you want a break from local cuisine but still need safe choices.
Taj’in Darna – Known for an extensive tajine offering and a lively atmosphere, Taj’in Darna can adapt many dishes for coeliacs. It is not fully GF, but staff are helpful and transparent about preparation methods. Good for a classic Moroccan dinner with attentive service.
Café des Épices – Recommended by several coeliac travellers and local reviews. I didn’t visit personally, but menus and community feedback indicate GF options. If you are in the area and want a casual stop, ask about cross-contamination (fryers and shared boards) before you order.
Le Jardin – A hidden garden oasis in the souk maze. According to online information they clearly mark gluten-free dishes, including desserts. It’s a peaceful spot for a relaxed meal away from the busiest streets.
La Trattoria Marrakech – An Italian option in the modern Gueliz district. Many coeliac travellers report that the chef comes out to discuss dietary needs and prepares safe alternatives. Good option if you want pizza or pasta with dedicated GF handling.
Bakeries and pastry shops
Mon Quotidien – A bakery with a fully separate gluten free section. Everything is prepackaged and clearly labelled to avoid cross contamination. Their breads and pastries are excellent and staff take pride in the GF range. If you want safe bakery goods for breakfasts or picnics, this is a top pick on your Marrakech gluten free route. Check opening hours before you go and bring cash just in case.
Maison Sans Gluten – According to what I could find, Maison Sans Gluten is a 100 percent gluten free bakery that works mainly by order. They claim traditional pastries and breads are all GF, but they are not very active on social media and bookings are recommended. If you plan to rely on them, contact ahead and place an order a few days before your visit. If you want, use this short message when you email or WhatsApp them.
Gluten-free supermarkets in Marrakech
Sans Gluten Marrakech – A small, 100% gluten-free shop on Av. Achjar, Marrakech 40000. It stocks a carefully selected range of products, both local and imported, and is ideal for filling up on staples before day trips or desert excursions. Expect packaged breads, flours, snacks, ready meals and local sweet treats that are naturally gluten-free. Check opening hours before you go and consider calling ahead for big orders.
Fez gluten free
If your trip includes a stop in Fez, don’t miss our dedicated guide for Fez gluten free. It covers where to eat, safe bakeries and practical tips for navigating medina stalls with coeliac needs. Read it 👉here👈
Enjoy Marrakech gluten free
Eating gluten free in Marrakech is absolutely possible and can be a delicious part of the trip when you plan ahead. With the right tools your printed translation cards in French and Arabic, a good travel insurance policy and a small kit with probiotics and safe snacks you can enjoy tagines, grilled meats and many local sweets without worry.
This guide is based on up-to-date checks, on-the-ground experience and community feedback. Travel conditions and menus change, so please leave a comment below if you visit a place and want to share an update or review. Your feedback helps keep the guide fresh and useful for fellow coeliac travellers.
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.
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.
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.
Bienvenido a Nueva Zelanda Sin Gluten, esta guía te ayudará en tu viaje. Aquí encontrarás consejos reales, una carta de traducción en inglés, los restaurantes a los cuales poder ir y un resumen de supermercados que te salvarán más de una comida. Nueva Zelanda Sin Gluten es factible y, una experiencia irrepetible y fascinante que no te debes perder. Que ser celíaco no te arruine explorar este increíble país.
A pesar de que en Nueva Zelanda existen dos lenguas oficiales, el maorí no está extendido entre su población. Así que el inglés será el idioma que utilizaras en este viaje. Si los idiomas no son tu punto fuerte no te preocupes aquí tienes mi carta de viaje Sin Gluten en inglés. Para qué puedes enseñarla en los restaurantes. Es superútil y te va a ir genial. Imprímela, plastifícala y úsala, es gratis.🤑
No te olvides de tu seguro de viaje
Aunque un viaje a Nueva Zelanda Sin Gluten puede ser muy emocionante, es fundamental que no te olvides de contar con un buen seguro de viaje que cubra cualquier imprevisto relacionado con salud o cancelaciones. Y esto aplica aún más a las personas que ya tenemos alguna enfermedad autoinmune de por medio.
Un seguro a medida te tiene que ofrecer:
Asistencia médica inmediata, ya se por accidentes en las numerosas caminatas que hay, o esquiando o alguna intoxicacion alimentaria no deseada.
Cobertura ante cancelaciones de vuelos o retrasos
Reembolso de gastos médicos o medicamentos especiales
Protección del equipaje y pertenencias personales
Si aún no tienes tu seguro de viaje, 👉👉Aquí👈👈 puedes calcular el precio con un 5% de descuento extra.
Nueva Zelanda Sin Gluten¿Es Nueva Zelanda un paraíso para los celíacos?
Según mi experiencia sí, y lo recomendaría, no solo por su gastronomía, sino por la simpatía, la comprensión y la empatía de la gran mayoría de sus habitantes. Así que tras mi experiencia de casi un mes viajando por el país de la edad media, puedo aseguraros de que sí. No obstante antes que nada habéis de saber lo siguiente:
En Nueva Zelanda hay que diferenciar el Sin Gluten con la celiaquía. Ya que en muchos restaurantes encontraréis opciones que serás Sin Gluten, pero no serán aptas para celíacos. Eso se debe a que allí estilan mucho la dieta GF a pesar de no ser celíacos. Pero no te preocupes, es mucha más fácil de lo que parece. Cuando tú avises de tu celiaquía ellos mismos te van a decir que platos son aptos y los que no. A eso le llaman Celiac Friendly.
Por lo general tienen muy claro lo que un celíaco puede comer y lo que no, y sobre todo como tiene que ser la manipulación y la elaboración de los platos. Así que aunque en el principio parece un poco confuso al final no lo es tanto. Ellos mismos son muy consientes del daño que puede probar una intoxicación.
En muchos restaurantes no verás el típico símbolo de GF (Gluten-free) usarán otros términos como los siguientes:
NGO (no gluten option): *No hay gluten en el plato
NGA or NAG (no added gluten) *No se le añade gluten
GFI (gluten free ingredients) *Ingredientes Sin Gluten
Esto al principio te puede liar, pero te recomiendo que preguntes y que sobre todo emplees esta palabra Celiac Friendly.
¿Existe una Asociación que acredita los restaurantes?
La respuesta corta es sí: en Nueva Zelanda existe Coeliac NZ que gestiona un programa llamado Dining Out Programme para restaurantes que quieren certificarse como seguros para celíacos. En la práctica, sin embargo, este programa resulta caro y bastante exigente para muchos establecimientos. Hablando con propietarios de restaurantes y con personas celíacas en Nueva Zelanda, me han dicho que hoy hay menos miembros que antes porque cumplir todos los requisitos es costoso y limitante. Eso no significa que los restaurantes no sean cuidadosos: muchos siguen aplicando muy buenas prácticas aunque no estén inscritos en el programa.
Por ejemplo la cadena de pizzerías Hell Pizza: en su momento estuvo acreditada por sus protocolos, pero al tratar también con pizzas con gluten el proceso de mantenerse en el programa se volvió muy restrictivo para ellos. Lo mismo ocurre con numerosos restaurantes de los distritos financieros y zonas como Britomart o Ponsonby en Auckland: ofrecen prácticas seguras y buena atención, pero no siempre aparecen como miembros del programa oficial de la asociación.
En resumen: encontrar opciones sin gluten en Nueva Zelanda es relativamente fácil, y hay muchos locales fiables que controlan la contaminación cruzada, pero no todos anuncian una acreditación oficial. Por eso conviene investigar un poco: busca opiniones de la comunidad celíaca local y, sobre todo, pregunta en el propio restaurante antes de pedir.
En resumen: Hay muchos restaurantes que son fiables y tienen en cuenta la contaminación cruzada, ¡pero no necesariamente lo anuncian! Lo que hace que ir a ciertos sitios sea un poco confuso.
Los restaurantes que verás listados más abajo son o bien 100 % Sin Gluten, o bien están muy bien valorados por la comunidad celíaca neozelandesa y, en muchos casos, cumplirían los requisitos de certificación si se sometieran al programa.
Nueva Zelanda Sin Gluten Isla Norte
Auckland Sin Gluten
Auckland es la ciudad con mayor oferta de Nueva Zelanda para quien viaja Sin Gluten. Aquí encontrarás desde cafés y heladerías totalmente libres de gluten hasta food trucks y panaderías especializadas. A continuación te dejo las fichas rápidas de los locales que recomendaste, adaptadas para que queden concisas y publicables en la guía.
No te pierdas el Gluten Free Food Festival en Auckland — un festival anual dedicado a la comida y gastronomía Nuevazelandesa Sin Gluten, donde encontrarás productores, marcas, demostraciones y food stalls perfectos para la comunidad celíaca. Suelen publicar entradas y el programa del evento en la web oficial; comprueba siempre fechas y compra entradas con antelación.
Cada año Auckland acoge el Gluten Free Food Festival, un punto de encuentro ideal para probar nuevas marcas, comprar y probar productos locales Gluten Free y escuchar masterclasses sobre cocina sin gluten. El festival trabaja con la asociación Coeliac New Zealand y suele listar expositores, talleres y suele regalar goodie bags para asistentes. Si tu viaje coincide con las fechas (normalmente sobre la primavera), es una oportunidad perfecta para descubrir productos nuevos y que luego encontrarás en supermercados Nuevazelandeses como Countdown o New World.
Restaurantes 100% Sin Gluten en Auckland:
HNT Kitchen: Uno de mis favoritos. Situado en la planta superior de un pequeño centro comercial muy cerca del puerto de Auckland. Es un «restaurante» street food muy típico. Donde pides en un restaurante Takeaway, pero te lo puedes comer en una de las mesas comunitarias que hay en la zona. Consiste en un plato donde puedes elegir diferentes tipos de ensaladas aderezadas y luego las acompañas con diferentes toppings como frutos secos, smash potatoes y luego la proteína. Tienen una coliflor en salsa que está brutal. Nosotros fuimos dos veces y la chica que nos atendió fue muy amable. No sé si lo he dicho, pero es todo 100% Sin Gluten.
The GF Depot: Es tipo cafetería pero con muchas opciones de salado. Tienen variedad, entre empanadas, hasta carnes y arroces con salsas asiáticas. Nosotros lo teníamos apuntado como uno a los que teníamos que ir, pero justo esos días estaba cerrado por vacaciones.
Giapo: La heladería sin gluten más viral del mundo. Heladería y repostería Sin Gluten en el centro de Auckland. Recomendado para los amantes del dulce: helados originales y postres creativos (advertencia: son bastante golosos). Perfecto como plan post-paseo por el centro.
Olas Arepas: Un recomendado. Quizás para ponerla un, pero es que abusan un poco de la freidora. Pero todo tiene mucho gusto y está increíble. Lo encontrarás dentro de Ponsonby Central que es una especie de centro comercial urbano que hay una planta especializada en street food. Es curioso de ver y a mí el royo me mola mucho. Ya que si vas con alguien no celíaco puedo escoger otro restaurante donde comer y así compartís mesa. Uno de los camareros habla castellano así que si tenéis problema con el idioma él os ayudará
Mosarizu Food Solutions: Comida para llevar 100% sin gluten: pizzas, empanadillas, nachos y patatas fritas. Muy buena opción si estás por el norte (queda un poco alejado del centro, pero merece la pena para quien busca productos cien por cien gluten free).
Little Bird Kitchen: Cafetería con opciones de desayuno y brunch: bollería, bowls de fruta y cereales 100% Sin Gluten. Buen sitio para desayunar o para un café con dulce.
Ttibs┃food shack: Food truck en Waiheke: variedad de platos dulces y salados, muy práctico si visitas la isla. Ideal para combinar con un día de playa o una ruta por los viñedos de la isla.
Village Wholefoods Cafe: Cafetería 100% sin gluten, con platos combinados tipo tostadas con huevo y salchichas y una repostería casera que gusta mucho. Queda algo apartado del centro, por lo que es buena opción si te quedas por esa zona.
OMGoodness Specialty Breads: Panadería/cafetería donde todo lo que sirven es 100% sin gluten. Perfecto para comprar pan y bollería artesana sin preocupaciones.
Keto by D: Cafetería en Orewa, práctica para una parada si vas hacia los bosques de Peria o Te Kao. Ofrece opciones bajas en carbohidratos y 100% sin gluten; ideal si te mueves por los alrededores del norte de Auckland.
Restaurantes con opciones Sin Gluten en Aukland:
En esta lista no encontrarás restaurantes 100 % sin gluten, pero sí locales bien valorados por la comunidad celíaca de Auckland. Aun así, te recomiendo siempre confirmar in situ: pregunta por como tratan la contaminación cruzada, trazas y procedimientos, y no dudes en insistir. Más vale ser pesado que sufrir una intoxicación.
Britomart (districto financiero)
Cafe Hanoi: Muy cerca del puerto de Auckland y de estilo vietnamita. Este lo probamos en persona y la verdad que nos gustó mucho. Al entrar nos preguntaron si teníamos alguna alergia alimentaria, al decirles que al gluten nos llevaron hasta otra camarera que nos explicó que había platos que eran para gente que comía sin gluten, pero con posibilidad de trazas y otros que eran para celíacos, ya que se cocinaban en otro parte de la cocina y no existía la posibilidad de contaminación cruzada.
Hello Beasty: Restaurante de fusión asiática. Tienen muchas opciones Sin Gluten y en la cocina tienen mucho cuidado aunque no es un 100%. Pensad que la gran mayoría de salsas y condimentos que se usan en Nueva Zelanda son Sin Gluten. Así que si veis si hay muchas salsas en vuestro planto preguntarlo para asegurarse, pero lo más probable que sean aptas para celíacos.
Tacoteca: Restaurante Mexicano en Nelson ST. Con muchas opciones Sin Gluten. Hay que asegurarse el tipo de cocina e insistir con la contaminación cruzada. Pero tienen un amplio conocimiento ya de por sí y normalmente es algo que tienen muy en cuenta.
1947 eatery: Cerca de la Sky tower. Es un restaurante indio que en su menú encontrarás muchas opciones Sin Gluten aunque no uses la terminología Gluten Free, ya que no lo tienen permitido. Usan otras terminologías como: NGO, NGA o NAG y GFI. Muy bien valorado por la comunidad celíaca de Auckland.
Mexican Cafe: También situado cerca de la Sky tower. Otro que no es cien por cien pero con muchas opciones Sin Gluten en Auckland.
Thirty One: Restaurante de estilo indio situado en 31 Ponsonby Road, Grey Lynn, Auckland. Tiene muy buenas opiniones del colectivo celíaco, pero sí os decantáis por él os recomiendo preguntar antes de comer en él.
City Fringe (Oeste de Auckland centro)
T_art Patisserie: Cercano al centro de la ciudad. Es una pastelería que tienen opciones Sin Gluten. Desconozco la elaboración así que tocará preguntar, pero es muy bien valorado por la comunidad celíaca.
Crave: Café con muchas opciones sin gluten; buena alternativa si estás alojado por la zona.
Este de Auckland:
Al este de Auckland encontraréis los siguientes sitios mejor valorados en esta zona de la ciudad. Pero no son especializados en comida Sin Gluten.
⁃ Baker & Co: Una pastelería con unos panes de queso que dicen que están muy buenos.
⁃ Hill House Cafe: En Onehunga, una cafetería con opciones Sin Gluten.
⁃Mr Tanaka’s: Situado en Ellerslie de estilo japonés y con muchas opciones Sin Gluten
North Shore: Al norte de Auckland
⁃ Wen & Yen: En Northcote. Aquí encontraréis comida dulce y sus famosos pasteles de carne. NO sé con exactitud el tema de la cocina, pero he tenido muy buena referencias de este sitio, así que si alguien se hospeda y pasa por la zona y lo visita que me lo haga saber.
Oeste de Auckland:
⁃ TokTok: Es de estilo fusión asiática. Lo encontraréis en Hobsonville. La gran mayoría de su carta es Sin Gluten aunque hay algunos ítems que sí lo llevan.
⁃ The Attic: Certificado e inscrito dentro del programa Dining Out. Aquí animamos un poco el asunto, ya que es un restaurante pub donde poder desfrutar de una buena comida y de ambiente agradable.
Food Trucks Sin Gluten en Auckland
Aquí te dejo un pequeño de listado de las Food Trucks que ofrecen comida Sin Gluten en Auckland:
– The Corner: Comida de estilo sudamericana. Los encontraréis en eventos privados o festivales.
– Amaranto: No tienen una localización fija. Pero los encontrareis en eventos importantes en la ciudad.
– Delicious Dosa: De estilo indio. Con finalidad parecida a las anteriores.
– OMG Donuts: ¡Una Food Truck dedicada específicamente a los donuts Sin Gluten! Se van moviendo por la ciudad, así que si os interesa contactar con ellos para saber donde van a estar los días de vuestra visita.
– Crust Me It’s Gluten Free: Dulces y salados. Hacen eventos y fiestas. En su Facebook encontrarás los horarios y futuras localizaciones
Hamilton Sin Gluten
Hamilton es una ciudad cómoda para quien viaja Sin Gluten: tiene opciones 100 % sin gluten y restaurantes que ofrecen alternativas bien valoradas por la comunidad celíaca. Aquí van las fichas rápidas.
Los 100% Sin Gluten en Hamilton:
Wooden Spoon: Comida variada, desde fritos y panadería hasta platos con más carga energética. Buena opción para quienes se hospedan en Hamilton y buscan comodidad y variedad totalmente libres de gluten.
Lang’s Little Baker: Food truck especializados en dulces y galletas 100 % sin gluten. Atención a horarios y localización porque varían semanalmente: comprueba su calendario antes de ir.
Restaurantes con opciones Sin Gluten:
Hobbiton Movie Set: ¡Sí! el de las películas del Señor de Los Anillos. Aunque queda alejado de la ciudad, si vas a Hamilton dudo mucho que te saltes esta parada casi obligatoria tanto como a los fans como para los que no. En uno de sus muchos tours, podréis hacer una almuerzo, comida o cena. Es al estilo Buffet por lo que en él no podréis comer, ya que siempre existe el riesgo de contaminación cruzada. Pero si les enviáis un correo electrónico al momento de la reserva y otro una semana antes de vuestra visita os tendrán preparado un menú especial Sin Gluten apto para los hobbits celíacos.
Duck Island Ice Cream: Heladería muy conocida y con muy buenas opiniones. Te hacen helados con galletas, muy típicos en el país. Y si les dices que eres celíaco te lo preparan a parte sin posibilidad de contaminación.
Banh Mi Caphe: De estilo Vietnamita. En su menú encontraréis marcados todas las opciones que son Sin Gluten. Tiene muy buena valoración por la comunidad celíaca, pero al no ser un restaurante que sea todo Sin Gluten preguntad antes de sentarse a la mesa.
Iguana Street Bar & Restaurant: Restaurante con menú Sin Gluten. Como en muchos sitios de Nueva Zelanda te preguntan si la comida Sin Gluten es simplemente Gluten-free o es para un celíaco, ya que así tienen en cuenta la contaminación cruzada.
HELL Pizza: La cadena de pizzerías de Nueva Zelanda que antes estaban inscritas dentro del programa Dining Out. Ahora ya no están inscritos al programa, pero siguen teniendo unas prácticas bastante buenas en la cocina. Aun así os recomiendo que preguntéis por el tema de la contaminación cruzada y como manejan el tema de la comida Sin Gluten apta para celíacos.
Tauranga Sin Gluten
Allergy & Wheat Free Delights: En esta ciudad solo encontramos el Allergy & Wheat Free Delights. Una pastelería que hace todo tipo de dulces por encargo. Os dejo su enlace de Facebook por si os interesa contactar con ellos antes de ir.
Rotorua Sin Gluten
Como en algunas ciudades de Nueva Zelanda, Rotoura no tiene una gran variedad de restaurantes Sin Gluten. En este caso solo hay dos pequeños estands en el Rotorua Night Market donde ofrecen comida Sin Gluten. Es de tipo indio donde encontraras Dosas y comida a la plancha. Desafortunadamente, no hay ningún establecimiento más dedicado únicamente a la restauración Sin Gluten, así que aquí os dejo las opciones más seguras, aunque siempre recomiendo preguntar por como se cocina y si tienen en cuenta la contaminación cruzada.
Hello Stranger Cafe: Cafetería que abren hasta las 3 de la tarde. Tienen una amplia variedad de comida sin gluten como el típico, fish and chips. La freidora es exclusiva para productos Sin Gluten. También veréis una vitrina separada de las demás con muchas opciones de dulces y salados.
Leonardo’s Italian Food & Wine: Italiano donde hacen pasta y pizzas Sin Gluten. Tienen un horno separado para poder hacer las pizzas. Con el tema de la pasta supongo que hacen lo mismo pero mejor preguntar antes de comer en él.
COLIBRIES Steaks & Ribs: Restaurante donde elaboran carnes y algún que otro plato. No es un sitio especializado. Así que hay que tener mucho cuidado, ya que por lo que tengo entendido tampoco tienen una zona específica en la cocina para elaborar platos Sin Gluten, pero hay muy buenas opiniones de este restaurante y la manipulación de los alimentos GF. Aunque yo lo dejaría como última opción por si acaso.
New Plymouth Sin Gluten
Kahakai Poke Bowl: Food Truck cien por cien Sin Gluten, tienen lugar y horario fijo así que los encontraras con facilidad. Preparan comida al estilo poke, también tienen tacos. Es estilo takeaway, ideal para llevarte tu cena hacia Back Beach y ver la puesta de sol sobre el mar. Un momento único.
The Unbaked Bakery: Tienda de repostería 100 % sin gluten. Amplia variedad de dulces y productos de panadería con muy buenas referencias visuales y de sabor. Ideal para comprar panes y bollería para excursiones o desayunos.
Mike’s Bistro & Taproom: En este local solo tienen dos productos de pasta que conllevan gluten. Pero todo lo demás es Gluten-Free y en la cocina tienen muy marcadas las pautas para evitar la contaminación cruzada. Si os ponéis en contacto con ellos el dueño os responderá con muy buena educación y con mucha transparencia respecto al tema. Tienen unas gambas y unos rebozados que están riquísimos.
Deluxe Diner: Otro restaurante que tienen bastante conocimiento sobre la celiaquía y la contaminación cruzada. Al no ser todo Sin Gluten es una excelente noticia saber que tienen los protocolos muy interiorizados. Aunque como digo siempre, preguntad primero. Tienen hamburguesas y patatas GF, su freidora es exclusiva para productos Sin Gluten.
Taupo Sin Gluten
Mis pesquisas no han sido fructíferas en Taupo, donde no hay ningún establecimiento 100% Sin gluten, aun así os dejo estos que tienen mucho conocimiento sobre la celiaquía y de como cocinar para que no haya riesgo de contaminación cruzada. De todas maneras preguntar siempre antes de comer en ellos.
Plateau Bar + Eatery: Restaurante de estilo fusión. Una mezcla de estilo asiático-americano. Con carnes en salsa y algunos fritos.
The Cozy Corner: Cafetería-pastelería especializada en dulces, creps, helados y algunos platos salados. Tienen buenas referencias por su disposición a preparar alternativas sin gluten bajo petición; consulta cómo elaboran los postres para evitar trazas.
La capital ofrece una oferta muy interesante para quien viaja sin gluten: desde restaurantes 100 % gluten-free hasta food trucks y pastelerías con protocolos claros. No te pierdas la ciudad del viento (y de la buena comida).
Restaurantes cien por cien Sin Gluten en Wellington són:
Miss Kangsta: A nosotros, este restaurante personalmente nos encantó. Para no decir que fue nuestro Restaurante Sin Gluten preferido en Nueva Zelanda. De estilo asiático y con unas texturas que se nos deshacían en la boca. Como en mucho de los restaurantes que existen en el país, es de estilo Take Away y no veréis ningún tipo de publicidad que es Sin Gluten. Pero creerme que absolutamente TODO es Sin Gluten.
Coolsville Cartel: Cafetería con una carta amplia de dulces y opciones saladas, todas pensadas para el público gluten-free. Buena opción para desayunos o brunch.
BambuchiSan: Restaurante de estilo americano con hamburguesas y cervezas locales; su carta es 100 % sin gluten y funciona muy bien para comidas informales.
Mother of Coffee: Restaurante de comida Etíope. La verdad que todo tenía muy buena pinta y me quedé con las ganas de probarlo, ya que estaba cerrado. La verdad que tendré que volver a Nueva Zelanda para probar un montón de estos Restaurantes Sin Gluten.
Half Baked Catering Co: Panadería/bakery en el centro con muchas opciones dulces sin gluten. Ideal para comprar bollería o pan para excursiones.
La Petite Chocolate: Chocolatería donde todos los productos son elaborados sin gluten, por lo que el riesgo de contaminación cruzada es mínimo. Perfecto para los golosos prudentes.
Coffee Joint: Food truck de dulces, especializadas en creps y pequeños bocados dulces. Situado en el 24 Main Road, Tawa, Wellington 5028. No tenen página web por lo que no puedo adjuntarla como en las demás.
Elemental Eats: Food truck de estilo paleo (carnes y patatas fritas). Está al norte, cerca de Porirua; buena opción si vas a esa zona y buscas alternativas sin gluten y con enfoque saludable.
Restaurantes con opciones Sin Gluten en Wellington
En Wellington hay muchas opciones bien valoradas por la comunidad celíaca. Aquí tienes las fichas rápidas y prácticas: recuerda confirmar siempre in situ (freidoras, tablas, salsa, etc.).
Neo Cafe & Eatery: Un lugar excelente para desayunos y brunch: pancakes, gofres, pasteles y hamburguesas. Gran parte del menú es sin gluten, aunque hay algunos platos con gluten; pregunta siempre por la contaminación cruzada antes de pedir.
Mr Go’s: De este salí un poco decepcionado aunque al ser sincero lo tengo que añadir a la lista, ya que sí hacen comida Sin Gluten y en un rincón aparte de la cocina. Además, el camarero me dijo que los cocineros se cambiaban los guantes para hacer este tipo de alimentos. Él inconveniente que le encontré que había muy pocas opciones, y aunque estaban buenas, eran bastante pequeñas. Y además había una opción que ponía pan bao. Yo me animé, ya que es algo que no había probado aun siendo celíaco, pero mi sorpresa fue que en vez de pan bao, lo quitaron y me envolvieron la carne en un trozo de lechuga. Lo más fuerte es que me cobraron la ración como si hubiese comido la porción normal con el pan. En fin una decepción bastante grande y si lo hubiese sabido no me lo hubiera comido o hubiese ido a otros restaurantes de la ciudad a comer un poco mejor y a un precio más económico.
Duck Island Ice Cream: Heladería con muy buenas prácticas: si les avisas que eres celíaco te abren un envase nuevo y usan una cuchara limpia para servir tu helado. Opción segura para postres y muy valorada por la comunidad.
Charley Noble: Restaurante de gama media-alta con una oferta amplia de platos aptos y un manejo cuidadoso en cocina. Algo más caro, pero una opción sólida para una cena especial y segura.
Lower Hutt
Bakery tradicional 100 % sin gluten en Lower Hutt con productos típicos neozelandeses. Perfecta para comprar pan y bollería sin preocupaciones.
Nueva Zelanda Sin Gluten Isla Sud
Empezamos la ruta por la isla más bonita de Nueva Zelanda Sin Gluten.
Picton
En Picton no hay locales 100 % Sin Gluten, pero sí restaurantes con buenas prácticas y conciencia sobre la contaminación cruzada. Si vas a la zona, estas son las opciones más seguras que he localizado:
Oxley’s Bar & Kitchen: Restaurante con buen conocimiento sobre la manipulación de alérgenos; el personal suele mostrar disposición a hablar de los procedimientos en cocina. Buena opción para una comida informal y segura si avisas con antelación.
Sisu Eatery and Bar: Restaurante de tapas que marca las opciones Sin Gluten en su carta. Disponen de una freidora separada para los productos sin gluten, lo que reduce mucho el riesgo de trazas. Ideal para compartir raciones con seguridad.
Gramado’s Restaurant & Bar: Restaurante de estilo brasileño, se encuentra un poco más alejado de la ciudad, pero que ofrecen platos aptos para celíacos ya que son muy conscientes de la contaminación cruzada.
Nelson
Esta es una de las grandes ciudades de la isla sud de Nueva Zelanda, a pesar de ello Nelson no ofrece opciones de restauración que sean especificas a comida Sin Gluten. De todos modos aqui os dejo algunas opciones que son muy buenas para la comer Sin Gluten.
The Vic Mac’s Brewbar: Restaurante/pub con buena comprensión de qué contiene gluten y cómo preparar platos aptos para celíacos. Probamos una hamburguesa y un pastel de patata con ternera que estaban muy sabrosos; atención y trato recomendables. Si vas, pregunta por la forma de preparación y confirma si usan utensilios o freidoras separadas.
Sands Fish & Chips: Clásico fish and chips que dispone de una freidora separada para los productos sin gluten, lo que lo convierte en una opción segura para comer pescado rebozado o patatas fritas sin riesgo de contaminación cruzada.
Lily’s Cafe: Cafetería con opciones dulces y saladas; destacan sus panecillos de queso, apreciados por la comunidad. No es un local 100 % sin gluten, así que confirma con el personal la forma de elaboración si vas a pedir bollería o platos preparados.
Christchurch Sin Gluten
Christchurch, la ciudad más grande de la Isla Sur, ofrece varias opciones seguras para quienes viajan sin gluten: desde panaderías 100 % gluten-free hasta puestos en mercados con buenas prácticas. A continuación las fichas rápidas y prácticas.
Herba Gourmet: Restaurante Take Away. Muy recomendable, tienen una oferta variada y que además incluye los grandes grupos de alimentos, hortalizas, hidratos, grasas y proteínas. La verdad que nosotros lo recomendamos, ya que es la calidad de sus productos es muy buena. Lo encontraréis en el interior de Riverside Market, donde hay muchos locales de comida.
Bubbles Gluten Free Catering: Bakery tradicional 100 % sin gluten. Encontrarás desde dulces hasta los pasteles de carne neozelandeses típicos, todo sin gluten. Perfecto para comprar para excursiones o desayunos.
Totally Gluten Free Bakery: Otra panadería especializada 100 % sin gluten. Tienen su propia oferta de pasteles de carne y otros productos locales; merece la pena visitar ambas panaderías para comparar.
Ahora empezamos con aquellos restaurantes que no son específicos Sin Gluten, pero como en la gran mayoría de ciudades en Nueva Zelanda son altamente recomendables.
Kaiser Brew Garden: Restaurante que tienen comida estilo asiático y americano. Tienen una amplia variedad de productos Sin Gluten y son muy concienzudos en la manera de trabajar. También situado en el Riverside Market, pero en este sí que os podréis sentar a comer.
Wanaka es un destino turístico muy concurrido, pero no cuenta con locales 100 % sin gluten. Aun así, hay varios restaurantes y cafés que respetan las medidas contra la contaminación cruzada y ofrecen opciones seguras. Aquí tienes los que recomiendo:
Relishes Cafe: Cafetería con una amplia variedad de opciones adaptables a dieta Sin Gluten. Pueden adaptar casi todos los platos y disponen de una freidora específica para rebozados. Muy recomendable para desayunos: sus huevos al estilo turco son espectaculares.
Tititea Steak House: Con muchas opciones Sin Gluten que en su carta están marcadas como «NGA» no gluten added (Sin Gluten Añadido). Se suele usar en los restaurantes para decir que los ingredientes son Sin Gluten. Normalmente, se suele usar esta terminología en carnes y pescados cocinados.
B.effect brewing co: Restaurante/pub de estilo americano que sirve hamburguesas, patatas y cervezas; muchas opciones son aptas para celíacos, aunque conviene confirmar cada plato y preguntar por freidoras o superficies compartidas.
Francesca’s Italian Kitchen: Restaurante italiano que ofrece pizzas Sin Gluten cocinadas en un horno separado. La masa podría recordar más a un panini que a una pizza tradicional, pero en general es una opción segura cuando buscas pizza en Wanaka.
Arrowtown
Postmasters Kitchen + Bar: Casi todo el menú es Sin Gluten. Solo tienen el pan que lo ponen aparte que sí que lleva. Pero te lo substituyen por uno Sin Gluten si se lo pides al servicio. Hacen hamburguesas, pizzas, fritos y pasteles.
Queenstown Sin Gluten
Queenstown, la ciudad reina del turismo en Nueva Zelanda, ofrece varias opciones para quien viaja sin gluten. Solo un local de la lista es 100 % sin gluten y miembro (o antiguamente vinculado) del programa Dining Out, pero hay varios restaurantes con protocolos claros y buenas prácticas.
Erik’s Fish and Chips: Un Fish and chips de toda la vida. Muy típicos en Nueva Zelanda, y este es Sin Gluten e incluida en el programa dining out de la asociación de celíacos de Nueva Zelanda. Solo hay una cosa que puede contener gluten que es un vinagre de cebada que lo tienen fuera de la cocina y que ellos te avisan si les dices que eres celíaco. Tienen una amplia variad, aunque para ser honestos, todo lo que sirven está frito, así que la dieta nos la tuvimos que dejar para otro día.
Otros locales que no son específicamente Sin Gluten pero que ofrecen opciones seguras son los siguinetes:
Fergburger: Considerado como el local que hace las mejores hamburguesas del mundo o como mínimo de Nueva Zelanda y con opciones Sin Gluten. Ya que tienen una zona habilitada en la cocina donde elaboran las hamburguesas para celíacos. Además, en su freidora solo entran patatas fritas así que también nos podemos comer una ración de estas delicias.
Madam Woo: Restaurante con influencia asiática; la plantilla conoce bien la celiaquía y te asesorarán en sala. Suelen tener muchas opciones GF en carta y llevan a cabo prácticas seguras para evitar contaminación cruzada.
Flame Bar & Grill: Asador de carne; suele poder adaptar platos y es buena opción para quien prefiere carne a la parrila. Pregunta por salsas y marinados ya que aunque en Nueva Zelanda casi nunca llevan Gluten hay algunas que lo puedan contener.
Rata: Restaurante de cocina de autor/fusión. Es algo más caro (lo habitual en Queenstown), pero ofrece postres sin gluten y opciones pensadas para dietas especiales; las raciones suelen ser más pequeñas, así que tenlo en cuenta si vas con mucha hambre.
Love Chicken: Local estilo americano centrado en pollo frito; ofrecen empanados sin gluten y alternativas como hamburguesas GF. Son conscientes de la contaminación cruzada, pero confirma freidora y procedimientos en cocina.
Margo’s Queenstown: Mexicano donde tienen una freidora separada para cocinar los productos Sin Gluten, aunque no son todos los que pone en la carta, así que preguntar y aseguraros bien antes de elegir este sitio. Lo que si frían aparte y están a salvo de cualquier contaminación son los churros.
Invercargill Sin Gluten
Invercargill no es una de las ciudades con más opciones de comida Sin Gluten en Nueva Zelanda. A pesar de que no encontraremos ningún restaurante específico a la comida Sin Gluten, os dejo aquí algunas opciones a tener en cuenta si vuestra ruta pasa por la ciudad del motor de Nueva Zelanda.
Crafty’s Bar & Grill: Restaurante centrado en carnes y hamburguesas que dispone de una freidora y una zona separada en cocina para preparar los productos que aparecen como sin gluten en su carta. Buena opción para una cena informal si confirmas en reserva.
The Auction House: Lugar ideal para desayunos y brunch: preparan tostadas y opciones adaptables. Si necesitas alternativas sin gluten, habla con el personal; suelen mostrar buena predisposición para adaptar platos.
HELL Pizza: Cadena muy extendida por Nueva Zelanda que ofrece opciones Sin Gluten y mantiene buenas prácticas de manipulación en cocina. Es una solución práctica y fiable si buscas pizza sin complicaciones durante tu ruta.
¿Qué supermercados son mejores para comprar productos Sin Gluten en Nueva Zelanda?
En general, los supermercados neozelandeses tienen una oferta sorprendentemente amplia de productos sin gluten. Mucho más variedad que la que encontrarás en la mayoría de supermercados en España. Muchas cadenas dedican estanterías específicas a productos gluten free. La oferta que tienen es muy amplia y con mucho producto que no se encuentra en España. Como pastelitos de carne (comida típica del país), masa pita, pan de ajo, crumble de manzana… No te lo pierdas. Es una parada cultural en tu itinerario por Nueva Zelanda Sin Gluten.
PAK’nSAVE: el Pak’nSave se va a convertir en tu aliado para comprar Sin Gluten en Nueva Zelanda. No por los productos sino por el precio. Es el más barato de todo el país y además con una increíble variedad oferta Sin Gluten. Sus pasillos y estanterías gigantes te recordarán a los supermercados de Estados Unidos. Aquí encontré pan de pita Sin Gluten, masa de wraps, salsas de aderezo, pad thai… Aunque no lo encontrarás en todas las ciudades. Así que cuando veas uno arrasa con lo que puedas.
New World: Buena variedad y precios moderados. Suele tener promociones y si te haces socio ( club/loyalty card) puedes conseguir descuentos. En New World podrás encontrar marcas locales y alguna importación interesante que no esté en PAK’nSAVE.
Woolworths o Countdown: Son el mismo supermercado aunque dependiendo de la zona tienen un nombre o el otro. Sus productos son de marca y, por lo tanto, serán un poco más caros que los anteriores. Quizás encontrarás algunos productos que no están en los otros, pero en general todos tienen lo mismo.
For Square: Este supermercado es de los más caros de Nueva Zelanda y el que tienen menos variedad de comida Sin Gluten, pero aun así tienen más productos Sin Gluten que casi cualquier supermercado de España. No lo encontrarás muy a menudo, pero acabarás en uno de ellos, ya que es el único supermercado que se encuentra en casi todas las poblaciones pequeñas y remotas del país. Así que su visita es casi inevitable. Así que si tu itinerario incluye sitios remotos, que lo hará intenta hacerte acopio de provisiones Sin Gluten antes de ir a ese lugar.
Nueva Zelanda Sin Gluten
Viajar por Nueva Zelanda sin gluten puede ser una experiencia fácil, rica y muy gratificante si vas bien informado. Desde las food trucks y panaderías 100% gluten-free hasta restaurantes con protocolos estrictos, este país ofrece opciones para todos los gustos. Recuerda siempre confirmar en cada local (freidoras, superficies, salsas) y llevar tu tarjeta de traducción en inglés; es la manera más rápida de garantizar una comida segura.
¿Te ha resultado útil esta guía? Síguenos en Instagram @Travelandglutenfree para fotos, actualizaciones en tiempo real y la ruta de 25 días por Nueva Zelanda — enlace en el menú. ¡Buen viaje y a disfrutar con seguridad!
Viajar a Marruecos siendo celíaco puede parecer complicado a primera vista, pero con información clara, un buena guía de viaje como esta y algo de planificación, la experiencia puede ser tan rica como cualquier otra. Fez, una de las ciudades más fascinantes y antiguas del Marruecos, y sorprendentemente también es un destino apto para quienes siguen una dieta sin gluten. En esta guía te contamos todo lo que necesitas saber para disfrutar de Fez sin gluten, desde dónde comer hasta te proporcionaremos una excelente tarjeta de viaje gluten-free para poder comunicar tu intolerancia alimentaria.
Idiomas en Marruecos: comunicarse para comer Sin Gluten
En Marruecos se hablan principalmente dos idiomas: árabe y francés. En las zonas turísticas como Fez, muchas personas también entienden inglés y algo de español, pero no siempre es suficiente cuando se trata de salud.
Por eso, si eres celíaco, te recomendamos llevar tarjetas de viaje Sin Gluten traducidas al francés y al árabe, que expliquen claramente tu condición. Puedes descargar nuestras tarjetas de viaje sin gluten desde nuestra web.
Consejo: lleva varias copias impresas y una versión digital en tu móvil para mostrar en restaurantes, riads o mercados.
Alojamiento sin gluten en Fez: Riad con encanto y seguridad alimentaria
Nosotros te recomendamos que te hospedas en un Riad tradicional. Así tendrás una atención personalizada.
Los riads te harán vivir una autentica experiencia marroquí. Normalmente están situados en ubicaciones céntrica, tienen habitaciones confortables, precio económico y el personal suele ser muy atentos y comprensivos, sobre todo con las peticiones de dietas sin gluten. Si se lo comunicas con antelación seguro que te pueden preparar excelentes desayunos Sin Gluten para ti. Nosotros estuvimos en el Riad-Boutique Borj Dhab Fez y nos prepararon unos desayunos con magdalenas y pan Sin Gluten.
Así que los riads se convertirán en un gran aliado, donde te adaptarán a tu dieta sin gluten sin ningún problema. Pero recuerda avisar con antelación, por lo que recomendamos siempre contactar vía email antes de la reserva.
Otros riads donde he leido que ofrecen un buen menú sin gluten són:
Riad Ouliya
Riad Fes Maya
Riad Laaroussa
Algunos de estos los veremos en la lista de los mejores restaurantes Sin Gluten de Fez
El papel de los probióticos cuando viajas Sin Gluten
Tu sistema digestivo puede resentirse durante los viajes, especialmente con el cambio de alimentación. Por eso, hacer una buena preparación con probóticos es fundamental y una manera muy sencilla de proteger tu salud intestinal y mejorar la absorción de nutrientes y así prevenir molestias. Te dejo mi entrada de proviticos y celiaquía 👉👉Puedes leer más sobre ello aquí.👈👈
Por qué contratar un buen seguro de viaje si eres celíaco
e viajar a Marruecos sin gluten puede ser más fácil de lo que parece, es fundamental contar con un buen seguro de viaje que cubra cualquier imprevisto, ya sea por salud o cancelaciones. Y esto aplica aún más a las personas como nosotros que tenemos que vigilar aquello que nos llevamos a la boca 🙄
Un seguro adecuado te ofrece:
Asistencia médica inmediata, en caso de intoxicaciones alimentarias, reacciones inesperadas o emergencias
Cobertura ante cancelaciones de vuelos o retrasos
Acceso a traductores o apoyo legal, si tienes dificultades para explicar tu situación
Reembolso de gastos médicos o medicamentos especiales
Protección del equipaje y pertenencias personales
Si aún no tienes tu seguro de viaje, 👉👉Aquí👈👈 puedes calcular el precio con un 5% de descuento extra.
Dónde comer sin gluten en Fez
Cinema Cafe – Este restaurante es una de nuestras mejores recomendaciones para celíacos en Fez. Ofrecen un menú con las opciones sin gluten claramente marcadas y manejan muy bien el tema de la contaminación cruzada. El personal habla inglés con fluidez y disponen de pan tipo pita sin gluten. Una grata sorpresa.
Culture Box – Ubicado cerca de la famosa Puerta Azul, es un local muy turístico pero con buenas opciones para comer sin gluten. Ofrecen pastas sin gluten, pizzas y hamburguesas (incluida una de carne de camello) y recientemente han incorporado pan tipo pita y de hamburguesa aptos para celíacos.
Veggie Pause – Un restaurante con muchas opciones veganas y diversas opciones sin gluten. Ideal para quienes siguen una dieta vegetal, ya que ofrecen pan de maíz para acompañar sus hamburguesas y platos princiales.
Riad Ouliya – Es una terraza encima del Riad. Con muy buenas vistas de la medina. tienen una gran variedad de tajines Sin Gluten. Para los acompañantes no celíacos tienen los pastela. Una especia de hojaldre con carne muy ricos. La verdad que se come b8ien, aunque a nosotros nos pareció un poco caro y tan solo nos permitieron pagar con efectivo.
Le Tarbouche– Pequeño restaurante familiar que ofrece tajines aptos para celíacos. Nosotros al final no pudimos visitarles así que os aconsejo que si decidís ir, consultar con el personal para confirmar la ausencia de contaminación cruzada.
L’Amandier – Restaurante encima del hotel Palais Faraj. Es un sito un poco caro. Pero con una terraza que da vistas a toda la medina de Fez. Tienen opciones para comer sin gluten. A nosotros los precios nos asustaron un poco por la diferencia respecto a los demás sitios, motivo por el cual no comimos allí.
Dar Roumana – Riad donde te podrán elaborar algunos platos Sin Gluten. Aunque he visto opiniones que decían que era seguro yo no pude ir, así que mejor que preguntéis al personal.
Otras guías sin gluten en Marruecos que te pueden interesar
👉 Guía de Marrakech sin gluten: descubre los mejores restaurantes, alojamientos y consejos para celíacos en la ciudad más visitada del país.
Ambas guías están diseñadas para ayudarte a viajar tranquilo y comer Sin Gluten sea cual sea tu destino.
Fez sin gluten es más que una guía: es una invitación a viajar con confianza, seguridad y el paladar abierto. ¡Buen viaje!
Fez sin gluten, una experiencia auténtica y sin preocupaciones
Viajar a Fez siendo celíaco no solo es posible, sino también una experiencia llena de sabor, historia y hospitalidad. Con la información adecuada, un poco de planificación y esta guía como aliada, podrás disfrutar de cada rincón de la ciudad sin renunciar a tu bienestar.
Desde restaurantes con opciones sin gluten hasta riads que adaptan sus menús, Fez demuestra que es un destino cada vez más preparado para acoger a quienes siguen una dieta sin gluten.
🗺️Recuerda imprimir y plastificar nuestras tarjetas de viaje en árabe y francés, así poder explorar todos los rincones de esta ciudad mágica sin miedo a una contaminación por gluten.
Si esta guía te ha sido útil, no dudes en compartirla, dejar un comentario con tu experiencia o seguir descubriendo otros destinos sin gluten en nuestra web.
Fez sin gluten es más que una guía: es una invitación a viajar con confianza, seguridad y el paladar abierto. ¡Buen viaje!
Viajar sin gluten en Marrakech, ¿misión imposible?
Viajar siendo celíaco o intolerante al gluten puede ser una aventura… y no siempre en el buen sentido. Las etiquetas en idiomas que no entendemos, la incertidumbre en cada plato, el miedo a la contaminación cruzada… Pero hoy te traigo una buena noticia: es posible disfrutar de Marrakech sin gluten y sin renunciar al sabor ni a la experiencia gastronómica local.
En esta guía te voy a contar, desde mi propia experiencia y después de investigar a fondo, los mejores restaurantes, platos típicos aptos, consejos de supervivencia y hasta un mini vocabulario para comunicarte en árabe con total confianza. Así que si eres celíaco, intolerante al gluten o simplemente quieres cuidarte mientras descubres esta ciudad mágica, sigue leyendo.
La cocina marroquí es rica en especias, vegetales y carnes cocinadas a fuego lento. Aunque muchos platos tradicionales son naturalmente sin gluten (como el tajine), el gran enemigo es el pan (khobz), y el cuscús, elaborado a base de sémola de trigo.
A diferencia de Europa, en Marruecos no existe una cultura extendida del “sin gluten” ni las asociaciones de celíacos, por lo que es crucial comunicarse con los camareros y confirmar que tienen buen conocimiento del tema gluten y contaminación cruzada.
Dónde alojarse en Marrakech sin gluten?
Uno de los mayores aciertos de nuestro viaje a Marrakech fue sin duda elegir un riad tradicional como alojamiento. Además de ofrecer una experiencia auténtica y cercana a la cultura local, muchos de estos lugares cuentan con personal atento y dispuesto a adaptarse a necesidades alimentarias especiales, incluyendo dietas sin gluten.
En nuestro caso, elegimos el Riad Villa Sidi Baba, un oasis escondido en plena medina. Este Riad destaca por su ubicación estratégica cerca de los principales puntos turísticos, sus reseñas impecables y, sobre todo, su sensibilidad hacia los viajeros celíacos. Desde el primer momento, el equipo nos hizo sentir como en casa, preparando con cariño desayunos sin gluten personalizados: frutas frescas, huevos, pan sin gluten y hasta algún dulce.
Esa combinación de hospitalidad, seguridad y encanto marroquí convirtió nuestra estancia en una experiencia inolvidable.
No te olvides de tu seguro de viaje
Aunque viajar a Marruecos sin gluten puede ser más fácil de lo que parece, es fundamental contar con un buen seguro de viaje que cubra cualquier imprevisto relacionado con salud o cancelaciones. Y esto aplica aún más a las personas como nosotros que tenemos ciertas restricciones alimentarias.
Un seguro adecuado te ofrece:
Asistencia médica inmediata, en caso de intoxicaciones alimentarias, reacciones inesperadas o emergencias
Cobertura ante cancelaciones de vuelos o retrasos
Acceso a traductores o apoyo legal, si tienes dificultades para explicar tu situación
Reembolso de gastos médicos o medicamentos especiales
Protección del equipaje y pertenencias personales
Si aún no tienes tu seguro de viaje, 👉👉Aquí👈👈 puedes calcular el precio con un 5% de descuento extra.
El papel de los probióticos en tu viaje sin gluten a Marrakech
Viajar a destinos exóticos como Marrakech puede ser un desafío para el sistema digestivo, especialmente si sigues una dieta sin gluten o tienes sensibilidad intestinal. Aquí es donde los probióticos pueden convertirse en grandes aliados.
Los probióticos ayudan a mantener el equilibrio de la flora intestinal, refuerzan el sistema inmunológico y mejoran la tolerancia digestiva frente a alimentos nuevos o condiciones de viaje. Incluirlos en tu rutina antes y durante el viaje puede ayudarte a prevenir molestias, mejorar la absorción de nutrientes y sentirte más protegido frente a cambios de dieta y posibles microrganismos que dañan nuestra flora intestinal. 👉👉Puedes leer más sobre ello aquí.👈👈Donde encontrarás toda la información mucho mas detallada. Los probióticos es algo que nunca falta en mi neceser.
Tarjetas de viaje sin gluten
En Marruecos, los idiomas principales son el árabe y el francés, aunque también se hablan dialectos bereberes. Sin embargo, gracias a su fuerte vocación turística, es habitual encontrar personas que manejan otros idiomas como el español, el inglés o incluso el italiano, sobre todo en hoteles, riads, restaurantes y zocos.
Aun así, debido a nuestra amiga la celiaquía, es fundamental explicarla con claridad para evitar confusiones en los ingredientes o posibles contaminaciones cruzadas. Así que no te olvide de descargarte, fotocopiar y plastificar varias de estas tarjetas de viaje Glutenfree. En este caso la francesa y la arábica. Dos excelentes amigas en tu viaje a Marrakech.
Mejores restaurantes sin gluten en Marrakech
¿Te preguntas dónde comer Sin Gluten en Marrakech sin poner en riesgo tu salud ni renunciar al sabor marroquí? Tranquilo, aquí tienes una selección de los mejores restaurantes, cafés y panaderías con opciones sin gluten, basados en experiencia personal, confianza y opiniones reales de viajeros celíacos. Desde tajines tradicionales adaptados hasta dulces árabes. Esta lista es tu mejor aliada para disfrutar Marrakech gluten free.
Restaurant Dar Tazi Marrakech & Gluten Free – Para mí, sin duda el mejor restaurante para comer sin gluten en Marrakech. La dueña es celíaca, lo cual se nota en la atención al detalle y en la seguridad que transmite todo el equipo. La carta sin gluten es completa: entrantes, platos principales y postres 100% adaptados, incluyendo couscous, tajines tradicionales y delicias como mahalabia y mhancha sin gluten. Todo se elabora de forma casera, incluido el pan sin gluten. Ideal para: comer como un local sin preocuparse por la contaminación cruzada.
Henna Art Café – Este encantador café combina arte, tatuajes de henna naturales y una carta con opciones sin gluten bien señaladas. El personal está formado y es muy amable. Recomiendo especialmente las galletas de amlou, hechas con aceite de argán, almendras y miel. Son uno de los pocos dulces aptos y deliciosos que encontrarás.
Zeitoun Café – Con una de las mejores vistas de la plaza Jemaa el-Fna,este café ofrece una experiencia auténtica, especialmente al atardecer. En su carta se indican los platos sin gluten, pero NO es un local 100% sin gluten, por lo que es importante avisar al personal y confirmar cada preparación. A pesar de ello, es un buen lugar para comer algo ligero o tomar un té mientras ves la ciudad transformarse.
NOMAD – Moderno, elegante y con una terraza impresionante, NOMAD es una de las opciones más seguras para celíacos en Marrakech. Aunque algo más caro, merece la pena por el cuidado en la preparación de los platos y el trato del personal. Tienen postres aptos para celíacos, el pastel de naranja esta buenísimo. En la carta podréis ver los platos marcados sin gluten.
Ayaso – Este restaurante con terraza combina vistas, ambiente relajado y un menú con múltiples opciones sin gluten: hummus, kefta, tajines variados, y postres caseros como su deliciosa carrot cake sin gluten. Ideal para una comida saludable y sabrosa mientras contemplas el bullicio de la plaza.
Pepe Nero Restaurant – Un restaurante italo-marroquí de ambiente elegante y servicio impecable. Conocen perfectamente la celiaquía y ofrecen una experiencia segura y diferente si quieres descansar de la cocina marroquí. Las opciones sin gluten están bien identificadas. También tienen pan GlutenFree tipo bimbo para los entrantes.
Taj’in Darna – Ofrecen una gran variedad de tajines, este restaurante combina sabores tradicionales con opciones aptas para celíacos. El personal es muy receptivo y te guiará en tus dudas. Aunque no es 100% sin gluten, la atención al cliente y la transparencia me inspiraron confianza. Ideal para una cena tranquila con vistas.
Café des Épices – No lo visité personalmente, pero algunos celíacos lo recomiendan en varias webs. Según mis investigaciones he podido ver que tienen opciones sin gluten en el menú. Puede ser una buena opción si estás por la zona, pero mejor preguntar bien por la contaminación cruzada.
Le Jardin – Escondido en una de las callejuelas del zoco, este restaurante ofrece un entorno precioso y tranquilo. Aunque no pude visitarlo, su web indica que marcan claramente los platos sin gluten, incluyendo postres.
La Trattoria Marrakech – Restaurante italiano, ubicado en el barrio moderno de Gueliz. Muchos viajeros celíacos han señalado que el chef sale a conversar para atender mejor las restricciones alimentarias, lo que ofrece un plus de seguridad. Tampoco he podido ir en persona para comprobarlo pero las reseñas que he leído son bastante positivas.
Panaderías y pastelerías sin gluten en Marrakech
Mon Quotidien – Panadería con una sección totalmente libre de gluten, donde todo está empaquetado y etiquetado para evitar contaminación cruzada. Sus panes y pasteles son exquisitos y el personal está orgulloso de su oferta. Un paraíso a las puertas del desierto.
Maison Sans Gluten – Estoy investigando este lugar. Es una panadería 100% sin gluten. Pero creo que todo es por encargo. He intentado contactar con ellos pero no son muy activos por redes sociales. La verdad que alardean de tener todo 100% sin gluten y son pastas muy tradicionales. Lo único que creo que es por encargo. Cuando tenga más información os comento.
Supermercados Sin Gluten Marrakech
Sans Gluten Marrakech – Pequeño supermercado 100% sin gluten, ubicado en Av. Achjar, Marrakech 40000. Ofrece una selección cuidada de productos sin gluten, tanto locales como importados. Una opción para abastecerte durante el viaje.
Fez Sin Gluten
Si tienes pensado en hacer una escapada a Fez, te dejo 👉aquí👈mi guía Sin Gluten para esta ciudad. No te cortes en echarle un vistazo y menos en preguntar
Disfrutar Marrakech sin gluten es posible y delicioso
Viajar siendo celíaco o siguiendo una dieta sin gluten no debería ser un obstáculo para descubrir la magia de Marrakech. Con una buena planificación, los restaurantes adecuados y los recursos que te ofrezco en esta guía (probióticos, tarjeta de viaje y seguros médicos), es totalmente posible comer sin gluten en Marrakech de forma segura, deliciosa y sin preocupaciones.
Esta guía ha sido elaborada con información actualizada, experiencia real y recomendaciones personales para que tengas a mano todo lo que necesitas: desde dónde comer sin gluten en Marrakech, hasta las mejores cartas de traducción Francesa y Árabe.
Recuerda que cada viaje es una oportunidad para vivir nuevas experiencias sin renunciar a tu salud. Y si esta guía te ha sido útil, no dudes en compartirla, dejar un comentario con tu experiencia, o seguir navegando por nuestra web para descubrir más destinos y consejos sin gluten. Tus comentarios me ayudan a crecer😊
Discover the best gluten-free restaurants in Budapest with this essential travel guide for celiacs. Whether you’re exploring Hungarian cuisine or looking for safe options, this guide will help you navigate the city with confidence and flavor.
Why Budapest Might Be the Gluten-Free Capital of Europe
Would it surprise you to know that Budapest could be considered one of the most gluten-free-friendly capitals in Europe? It may sound unbelievable, but this detailed gluten-free travel guide to Budapest will change your perspective. If you’re still unsure, keep reading and discover how this historic city is home to a wide range of delicious and safe gluten-free dining options.
While many Hungarians speak English, it’s always helpful to know a few key Hungarian words related to gluten-free eating. It can help you read product labels or spot gluten-free bakeries more easily in Budapest.
You don’t need to memorize all of them—but being familiar with a few can go a long way in avoiding gluten and enjoying your trip safely.
Hungarian Gluten-Free Restaurant Card
If you’re planning to travel beyond Budapest, it’s highly recommended to print a gluten-free travel card in Hungarian. This card explains:
What celiac disease is
Which ingredients contain gluten
Which foods are naturally gluten-free
How to avoid cross-contamination
Having this card on hand ensures you’ll be understood in any restaurant—even in Hungary’s small towns.
Top Tips for a Stress-Free Gluten-Free Trip in Budapest
Plan Ahead: Before your trip, research and list out gluten-free restaurants and bakeries in the neighborhoods you plan to visit. Don’t worry—you’ve got everything you need right here in this guide.
Always Ask: If you’re ever unsure about a dish or ingredient, speak up! Safety first.
If in Doubt, Don’t Eat: This is the most important rule. Even if a place is highly recommended, trust your gut. If something feels off, skip it and head to a place that feels safer.
Communication is Key: Learn a few basic words or use your Hungarian translation card to make your needs clear. Budapest locals are generally understanding and helpful once they know what you’re dealing with.
Why You Should Always Travel with Insurance
No matter how well-prepared you are, travel can be unpredictable. That’s why getting a good travel insurance policy is a must—especially for gluten-free travelers. Whether it’s a surprise food poisoning, or something completely unrelated like lost luggage or delayed flights, having coverage means peace of mind. Choose a plan that includes medical assistance abroad, trip cancellation, and 24/7 emergency support. It’s a small investment that can save you a lot of stress—and money—later.
If you don’t have your travel insurance yet, 👉👉here👈👈 you can calculate the price with an extra 5% discount.
100% Gluten-Free Restaurants in Pest, Budapest
Bohemtanya Glutenmentes Vedeglo – 100% gluten-free and lactose-free. In my personal opinion, this is the best gluten-free restaurant in Budapest. Affordable and high-quality food, especially the Hungarian-style cordon bleu with cranberry-raisin sauce. Be cautious with holiday opening hours—Google Maps was wrong, and we almost missed it!
Kata Restaurant – If you’re looking for a more gourmet experience, Kata Restaurant offers an upscale dining option with full gluten-free safety. It may be slightly pricier, but worth every forint.
Monkeys – Don’t miss this spot on your gluten-free trip to Budapest. Fully gluten-free and home to a wide selection of gluten-free beers. The owner is incredibly welcoming and knowledgeable about celiac disease.
Naspolya Nassolda – A 100% gluten-free, vegan, and paleo café with outstanding reviews. Healthy, creative, and delicious. Highly recommended!
Free from A konyha – A small takeaway spot inside the Westend Mall. Serves burgers, sandwiches, tacos, and wraps—all completely gluten-free. Great for a quick bite during your shopping day.
Szederinda Gluténmentes – This gluten-free café also offers dairy-free and egg-free options. A wide menu includes burgers, soups, rice dishes, sandwiches, and traditional Hungarian meals. Great dessert selection too, but it’s a bit far south from the city center.
100% Gluten-Free Bakeries in Budapest
Tibidabo Gluténmentes Pékség – Traditional Hungarian flavors in a 100% gluten-free bakery. Perfect for breakfast lovers looking for sweet pastries. A hidden gem worth the visit.
Tepszi Ételbár – Gluten-free and lactose-free café located on the southern edge of Budapest. Also caters to paleo diets. A bit far, but worth including for adventurous travelers.
Nyugati Cöli Bisztró – A small café and gluten-free store offering pre-made pizza slices, burgers, and crepes. They also sell packaged gluten-free items like Schär cookies and pasta.
HerBar – Tiny café in the heart of the city serving Hungarian cinnamon rolls and other local treats—all gluten-free. Note: The cook and waitress are the same person, so be patient.
Divine Cukrászda – Near the Central Market Hall, this shop offers gluten-free, sugar-free, vegan, and lactose-free pastries. Great for those with multiple dietary restrictions.
Restaurants with Gluten-Free Options in Budapest
Retro Langos Budapest Bajcsy-Zsilinsky – One of the best places to try the famous Hungarian fried bread dough—lángos—with gluten-free options. They use a separate kitchen area for gluten-free dishes, making it a safe and delicious stop.
Pata Negra – A Spanish restaurant in Budapest offering gluten-free options. Although we didn’t personally visit, it’s worth checking out if you’re nearby and want to ask about gluten-free dishes.
Hokedli – This tiny soup bar serves daily homemade soups using fresh ingredients. Many of their offerings are gluten-free, but the menu changes often—so make sure to ask. The portions are small, so consider ordering double or using it as a light snack stop.
REBEL – Burger & More – A casual burger joint offering gluten-free buns. Not gourmet, but satisfying and convenient for a quick meal.
Vega City – A centrally located vegan café-restaurant with a rotating menu. Many gluten-free options are clearly marked. Always speak to staff to confirm safe preparation and avoid cross-contamination.
Gluten-Free Restaurants in Buda
Although we didn’t visit these places personally due to time constraints, they come highly recommended by locals and other gluten-free travelers:
Due fratelli – A pizzeria near Matthias Church offering gluten-free pizzas. Several celiacs vouch for this spot online.
Free Pékség – A 100% gluten-free bakery located in Buda. Great spot for safe, fresh baked goods.
Dolce Farina Niente – A fully gluten-free Italian bistro serving soups, appetizers, pizzas, salads, meats, fish, and desserts. Located in the western part of Buda—worth the trip if you’re staying or sightseeing in that area.
Gluten-Free Ice Cream Shops in Budapest
Even though my personal favorite time to visit Budapest is during the cozy Christmas season, if you’re planning to come in the warmer months, here are a few refreshing ice cream spots with gluten-free options to try:
Vinatti Ice Cream – Famous for its creamy flavors, Vinatti offers a range of gluten-free ice creams and even gluten-free cones. Staff is knowledgeable about cross-contamination, but keep in mind—it’s not a 100% gluten-free facility.
Gelarto Rosa – An iconic Budapest ice cream shop where each scoop is shaped like a rose. Offers gluten-free cones and vegan options. Always ask about cross-contamination.
Anjuna Ice Cream – Known for its vegan popsicles and smoothie bowls. All popsicles are made with natural, gluten-free ingredients, though some toppings may need extra clarification. A great stop for healthy indulgence!
Final Thoughts – Gluten-Free Travel in Budapest
xploring Budapest gluten-free is not only possible, it’s delicious! From 100% gluten-free restaurants and bakeries to safe options for pizza, burgers, and lángos, you’ll never go hungry in this vibrant Hungarian capital.
If you’ve found this gluten-free Budapest guide helpful, don’t forget to share it with your travel buddies or on social media, and check out our other gluten-free travel guides for top European cities.
Safe travels and happy gluten-free eating in Budapest!
Traveling with celiac disease can be a challenge, but Krakow is an incredibly gluten-free-friendly city. If you’re planning a visit to this gem of Poland, this complete guide will help you discover the best gluten-free restaurants, bakeries, and specialty shops, along with essential tips to enjoy the local cuisine safely and worry-free.
Language Barrier: While many Polish people speak English, it’s always a good idea to carry a gluten-free restaurant card translated into Polish to clearly explain your dietary needs.
Helpful Apps: Apps like Find Me Gluten Free can be useful to locate additional gluten-free options in Krakow and check real-time reviews.
Plan Ahead: Before your trip, make a list of gluten-free restaurants and bakeries in Krakow, especially near the attractions you’ll be visiting. Luckily for you, this guide has already done the hard work—everything you need is right here.
Always Ask: Even if the menu lists gluten-free options, always double-check with the staff to ensure there’s no risk of cross-contamination.
When in Doubt, Don’t Eat: This is the golden rule of gluten-free travel. Even if a place is recommended, trust your instincts. If you don’t feel confident, move on—Krakow offers plenty of other safe and delicious gluten-free alternatives.
Check Opening Hours: In Poland, opening times are taken very seriously. Many restaurants have reduced hours, especially on weekends. Always check their official website or Google listing before you go to avoid disappointment.
Why You Should Always Travel with Insurance
No matter how well-prepared you are, travel can be unpredictable. That’s why getting a good travel insurance policy is a must—especially for gluten-free travelers. Whether it’s a surprise gluten exposure, food poisoning, or something completely unrelated like lost luggage or delayed flights, having coverage means peace of mind. Choose a plan that includes medical assistance abroad, trip cancellation, and 24/7 emergency support. It’s a small investment that can save you a lot of stress—and money—later.
If you don’t have your travel insurance yet, 👉👉here👈👈 you can calculate the price with an extra 5% discount.
Polish Gluten-Free Restaurant Card
If you plan to explore more remote areas of Poland beyond Krakow, it’s strongly recommended to carry a gluten-free restaurant card in Polish. This card clearly explains what celiac disease is, which ingredients contain gluten, which foods are naturally gluten-free, and outlines the importance of preventing cross-contamination—all written in fluent Polish so restaurant staff can fully understand your needs.
100% Gluten-Free Bakeries in Krakow
If you’re looking for the best gluten-free pastries in Krakow, you’re in luck! The city offers several fully dedicated gluten-free bakeries where celiacs can indulge with peace of mind.
Bezglutenowa Bez Piekarnia – A 100% gluten-free bakery in Krakow offering a variety of traditional Polish sweets and pastries. Make sure to check their opening hours before visiting, as they can be irregular. But if you catch them open, you’re in for a real treat—celiac-safe baking at its best.
Ciacho Bez Cukru – This cozy café is perfect for a gluten-free breakfast or brunch in Krakow. Their menu includes both sweet and savory gluten-free options in a warm and welcoming atmosphere.
Zakręcona Kawiarenka – A completely gluten-free artisanal bakery run by a celiac owner. This guarantees strict preparation standards and a genuine understanding of gluten-free needs. Everything is handmade and full of flavor.
Other Gluten-Free Friendly Pastry Shops in Krakow
Fit Cake – A great spot for sugar-free and gluten-free desserts in Krakow. This bakery specializes in healthier alternatives without compromising taste. Ideal for those following both a gluten-free and low-sugar diet.
Cakester Café – Located in the heart of Krakow, this café offers a selection of both sweet and savory gluten-free options. However, it’s not 100% gluten-free, so it’s crucial to ask about cross-contamination before ordering.
100% Gluten-Free Restaurants in Krakow
Zapiekane Gluten Free Bistro – The only 100% gluten-free restaurant in Krakow, certified by the Polish Celiac Association. Their menu features gluten-free pizzas, paninis, and even vegan options, including traditional gluten-free pierogi. While both the pizzas and paninis are excellent, we recommend trying the paninis—they’re bigger and packed with flavor. Note: It’s a small spot, primarily for takeaway, with a few outdoor tables available.
Certified Restaurants with Gluten-Free Option
Pod Baranem – A Krakow institution and one of the top places for traditional Polish cuisine with gluten-free options. Their menu includes certified gluten-free dishes like pierogi and beetroot soup with a unique and rich flavor. Most of their breaded dishes are made using gluten-free flours, making this a great choice for celiac-safe dining.
Other Gluten-Free Friendly Restaurants in Krakow
Bonjour Pho – A Vietnamese restaurant in Krakow praised by the local celiac community for its strict safety practices and well-informed staff. They offer gluten-free options and are known for being highly attentive to cross-contamination risks.
Hard Rock Café – Although their gluten-free menu is somewhat limited, they offer a few safe choices such as burgers and fries, reportedly prepared in a dedicated gluten-free fryer. Be sure to confirm preparation protocols with the staff before ordering
Old Town Restaurant and Wine Bar – A great place for gluten-free burgers and grilled meats in Krakow. The staff is knowledgeable about celiac disease and happy to answer questions regarding food preparation and cross-contamination.
INDIAN SMAK – This Indian restaurant clearly marks gluten-free dishes on their menu. The staff is trained in celiac-safe food handling and understands the importance of cross-contamination prevention.
Royal India– Another Indian restaurant with plenty of adaptable gluten-free options. Although their menu doesn’t mark GF items, the staff is very helpful—just ask which dishes can be safely prepared gluten-free.
Gluten-Free Grocery Stores in Krakow
Natura Sklepy Ekologiczne – A small but well-stocked gluten-free grocery store in Krakow, perfect for picking up safe snacks or ingredients to cook at your accommodation. They often have special deals and discounts on gluten-free products, making it a go-to spot for celiacs traveling through the city.
Want a visual taste of Krakow?
Check out my video guide to the best gluten-free restaurants in Krakow and get inspired for your next meal!
👇👇👇
Also planning a trip to Warsaw?
Don’t miss my full Gluten-Free Warsaw Travel Guide 👉👉here👈👈another Polish city filled with safe and delicious gluten-free experiences.
Final Thoughts: Why Krakow is a Gluten-Free Travel Gem
Krakow is rapidly becoming one of the top gluten-free destinations in Europe, with a wide variety of certified gluten-free restaurants, 100% celiac-safe bakeries, and health stores offering plenty of choices for travelers with dietary restrictions.
Whether you’re looking for the best gluten-free restaurants in Krakow, artisan bakeries, or supermarkets with gluten-free goods, this guide provides all the essential tools for a safe, flavorful, and worry-free gluten-free trip.
Always double-check with restaurant staff regarding cross-contamination, and make sure to confirm opening hours before visiting any location.
If you found this information helpful, please share this guide on social media and help other gluten-free travelers discover safe places to eat in Krakow. Explore more of our gluten-free travel guides across Europe and make your next trip stress-free and delicious.
Warsaw Gluten-Free: The Ultimate Guide for Celiacs to Eat Safely and Stress-Free
Discover the best gluten-free restaurants, bakeries, and shops in Warsaw. This complete guide comes with practical tips for celiacs to enjoy the best of Polish cuisine without cross-contamination or worries.
Traveling gluten-free can be a challenge, but Warsaw is becoming an increasingly accessible destination for celiacs. With a growing selection of certified restaurants, dedicated bakeries, and specialty shops, this guide will help you navigate the Polish capital with confidence.
Language Barrier: While many locals speak English, it’s always helpful to carry a gluten-free restaurant card translated into Polish. (Don’t worry—I’ll include mine later in the guide!)
Useful Apps: Apps like Find Me Gluten Free can help you find more gluten-free options near you.
Plan Ahead: Before your trip, make a list of gluten-free restaurants and bakeries in the neighborhoods you plan to visit. Lucky for you, the hard work is done—this guide includes everything you need to know.
Always Ask: Even if menus are marked gluten-free, always ask about preparation methods to avoid cross-contamination. Inquire whether dishes are prepared in separate kitchens or with dedicated utensils.
When in Doubt, Don’t Eat: This is the golden rule. Even if this guide recommends a spot, only eat where you feel safe and confident. If something doesn’t feel right—walk away. You’ll find other options.
Check Opening Hours: Poland takes work-life balance seriously, and that includes strict opening hours. Some gluten-free restaurants open late or close early, and others shut down on Sundays. Always check their websites or Google listings before you go. I missed out on some favorites this way—learn from my mistake!
Best Time to Visit Warsaw: In my opinion, the Christmas season is the best time to visit. The city transforms into a winter wonderland with festive lights and holiday spirit on every corner. Sure, it can get cold—but if you dress in layers (think onion-style ), it’s totally manageable. Don’t miss Warsaw at Christmas—it’s magical.
Polish Gluten-Free Translation Card
If you’re planning to explore beyond major cities, it’s a great idea to print a gluten-free translation card in Polish. This card explains celiac disease, lists foods that contain and don’t contain gluten, and includes a note on cross-contamination—all written in perfect Polish that any restaurant in the country will understand.
Gluten-Free Bakeries in Warsaw
BEZ Piekarnia Bezglutenowa – The best place to enjoy gluten-free pastries in Warsaw. Be sure to check the opening hours as they can be irregular. Interestingly, it’s located inside the restaurant La Cantina, but they do not share the same hours. If you’re looking for the best gluten-free sweets in town, this spot is a must.
Fit Cake – A pastry shop offering 100% gluten-free and sugar-free desserts. With multiple locations around Warsaw, it’s a great option for those looking for healthy gluten-free alternatives without compromising flavor.
100% Gluten-Free Restaurants in Warsaw
Rola Pao – Arguably the best gluten-free Indian restaurant—not just in Warsaw, but possibly anywhere. Their entire menu is 100% celiac-safe, and their handmade gluten-free pita and naan breads are absolutely worth it. Everything is crafted with care and traditional techniques. If you’re craving gluten-free Indian food in Warsaw, this is the place
Królowa Bezglutenowa – Gluten Free Food Bistro – A certified 100% gluten-free restaurant located on the other side of the river. While it’s a bit far from the city center, its entirely gluten-free menu makes it a top choice for those with celiac disease.
Bistro Groole Pieczone Ziemniaki – Certified by the Polish Celiac Society, this restaurant specializes in gluten-free stuffed potatoes. With a wide variety of delicious and affordable options, it’s a fantastic spot to enjoy a hearty and safe gluten-free meal in Warsaw.
Wiesz co Zjesz – Another certified gluten-free restaurant in Warsaw with a menu that is mostly vegan and vegetarian, but also includes some meat-based dishes. Ideal for those seeking healthy and fully gluten-free meals.
Restaurants with Gluten-Free Options
La Cantina – Italian-style restaurant certified by the Polish Celiac Association. They offer a wide variety of gluten-free pastas and pizzas, making it one of the top Italian spots for celiacs in Warsaw. Personally, I preferred the pastas over the pizzas, but it’s still highly recommended.
The Chef House – Located near the airport, this restaurant is accredited by the Polish Celiac Association. It features a diverse menu that includes gluten-free burgers, pizzas, pastas, and gourmet soup
Zapiecek – A traditional Polish restaurant where you can try the best gluten-free pierogi in Warsaw. Ideal for travelers looking to enjoy authentic Polish cuisine without gluten. There are many locations under this name, but this is the one I recommend: 📍 Piwna 34/36, 00-256 Warsaw, Poland
Miseczka Oshin – Certified gluten-free sushi restaurant. A great choice for sushi lovers looking for safe, gluten-free dining in Warsaw.
PO PIEROGI – Specializing in pierogi (similar to dumplings), most of their options are gluten-free. It’s always best to ask about cross-contamination before placing your order.
Calimero Café– They offer gluten-free pastas, pizzas, fresh plates, and salads, along with a nice selection of sweet treats safe for celiacs.
Hard Rock Café – While their gluten-free menu is limited, they do have some burger and fry options prepared in a separate fryer. It’s best to ask staff about their allergy protocols before ordering
Shops and Supermarkets with Gluten-Free Products in Warsaw
Sin Gluten – As the name suggests, this store is 100% gluten-free. You’ll find a wide selection of celiac-safe products: fresh bread, cereals, gluten-free pizzas and pierogi, even beers. A true gluten-free paradise in Warsaw.
Trawa – sklep ekologiczny – Located inside the Hala Mirowska shopping center, this eco-friendly store offers a large selection of gluten-free goods, including cookies, breads, and traditional Polish pierogi.
Bio Family Supermarket – A supermarket chain with a good selection of gluten-free items such as breads, pastas, and snacks.
Organic Farma Zdrowia – An organic shop with a dedicated gluten-free section. They carry products suited for special diets and are careful about avoiding cross-contamination.
Here you can take a look at the video of the best Gluten Free restaurants in Warsaw.
👇👇👇
Why You Should Always Travel with Insurance
No matter how well-prepared you are, travel can be unpredictable. That’s why getting a good travel insurance policy is a must—especially for gluten-free travelers. Whether it’s a surprise gluten exposure, food poisoning, or something completely unrelated like lost luggage or delayed flights, having coverage means peace of mind. Choose a plan that includes medical assistance abroad, trip cancellation, and 24/7 emergency support. It’s a small investment that can save you a lot of stress—and money—later.
If you don’t have your travel insurance yet, 👉👉here👈👈 you can calculate the price with an extra 5% discount.
Planning Another Trip? Don’t Miss Kraków!
If you loved this gluten-free guide to Warsaw, make sure to check out our Gluten-Free Travel Guide to Kraków — one of the most celiac-friendly cities in Poland. From delicious pierogi to cozy cafés and 100% gluten-free restaurants, this guide has everything you need to enjoy Kraków safely and deliciously. 👉Read the Kraków Gluten-Free Guide here 👈
Final Thoughts: Your Safe and Flavorful Journey Awaits
Exploring Warsaw as a gluten-free traveler is not only possible—it’s truly enjoyable. With this guide in your hands, you can dine confidently, discover the best celiac-safe spots in the city, and savor the flavors of Poland without worry. 💚
Whether you’re in search of gluten-free pierogi, vegan-friendly meals, or dedicated bakeries, Warsaw offers something for everyone. Use this guide as your travel companion and embrace all the beauty this city has to offer—without compromising your health.
If this guide helped you, don’t forget to share it on your social media, leave a comment, or tag your gluten-free foodie adventures. Safe travels and smacznego! 🥟
A Culinary Journey from Malacca to the Perhentian Islands
I have dedicated countless hours researching and creating this Gluten-Free Travel Guide to Malaysia, and I am thrilled to finally share all the best places to eat safely across the country. From the bustling street food stalls of Kuala Lumpur to the grilled seafood feasts on the Perhentian Islands, this guide covers it all. It hasn’t been an easy task, but it has been incredibly rewarding. While this guide is longer than expected, I highly recommend reading it thoroughly so you don’t miss any essential tips and insights.
Malaysia becomes a much safer destination when you know which foods are naturally gluten-free and which ones are not.
In this Gluten-Free Travel Guide to Malaysia, you’ll find: A complete list of gluten-free foods that you can enjoy. A guide to traditional Malaysian dishes that contain gluten, so you can avoid them. Recommendations for the best gluten-free restaurants in each major tourist destination. Essential travel tips for navigating food safety and cross-contamination concerns.
Let’s embark on a gluten-free journey through Malaysia and discover the best places to eat safely while enjoying the country’s incredible culinary diversity!
This might sound like an overstatement, but since I started using gluten-free travel cards, my risk of gluten contamination has significantly decreased. Compared to other similar cards, this one is more detailed and comprehensive, covering cross-contamination risks, restricted ingredients, and safe food alternatives. Having a reliable way to communicate your dietary needs is crucial in a country where the word “gluten” is not widely understood. Keeping these cards handy can be a lifesaver when dining out.
✅ Why use a printed card? Although you can download these cards to your phone, the most efficient way to use them is to print and laminate them. This allows you to hand the card directly to the waiter, who will then show it to the kitchen staff, and eventually, you might even find yourself having an interesting conversation with the chef about their cooking techniques, kitchen utensils, and ingredients. By doing this, you ensure that the entire team understands your dietary restrictions, making for a much safer dining experience.
✅ Which languages should be included? Aside from the Malay version, I highly recommend printing the English version on the other side. Most Malaysians have a high level of English proficiency, making it easier for them to understand your requirements.
👇👇But don’t worry. Here you can find them👇👇
What You Need to Know About Gluten-Free Travel in Malaysia
Malaysia has very little awareness of celiac disease, and the concept of gluten-free eating is not widely understood. This is why preparation is key to avoid consuming something that might make you sick.
Language Barrier & Communication While 90% of the population speaks English fluently, it is still essential to clearly explain your dietary needs. Unlike many Western countries, Malaysia does not have a strong gluten-free culture, so ensuring that restaurant staff fully understands your request is crucial.
Mobile Data & Translation Apps If you’re not confident in English, I highly recommend getting an unlimited data SIM card. This will allow you to use translation apps like Google Translate to communicate more effectively. Additionally, having mobile data gives you instant access to maps, restaurant reviews, and gluten-free dining recommendations. This is a must-have for all my trips since it allows me to navigate easily without relying on public WiFi.
The Importance of Probiotics for Your Trip
Gluten contamination isn’t the only concern when traveling in Southeast Asia. There are many microorganisms and environmental factors that can affect your digestive health. While I explain this in greater detail in my article on celiac disease and probiotics, here’s a quick summary.
Why Probiotics Matter?
Food and drink contamination is the leading cause of traveler’s illness, with Traveler’s Diarrhea being the most common symptom. This can also include fever and vomiting, and as celiacs tend to have more sensitive digestive systems, preventing this is not just a precaution—it’s a necessity. Despite being careful with food and water, contamination can occur through microscopic bacteria, viruses, and parasites found in rivers, tap water, and even some foods. That’s why I always include a probiotic regimen in my travel preparation.
Cultural Attitudes Towards Health & Food Safety
One of the greatest advantages of traveling in Malaysia is how seriously people take health and food safety.
Respect for Dietary Needs: When you tell a restaurant staff member that gluten makes you sick, they immediately raises awareness. Many Southeast Asian cultures view making someone ill as a significant offense, which means they take your request seriously. Chefs and servers will do their best to accommodate your needs, and if they believe they can’t offer you a safe meal, they’ll tell you outright rather than risk serving you something harmful. Personally, I prefer an honest “I’m sorry, we can’t guarantee it’s safe” rather than ending up sick from cross-contamination.
Getting a Good Travel Insurance Plan
This is a must-have for any trip outside the European Union or EE. UU. Your health is priceless, and as I always say, the best insurance is the one you never have to use. However, food poisoning, an accident, or even an unexpected appendicitis can become incredibly expensive when you’re far from home—not just financially, but also in terms of stress and accessibility to medical care.
Why You Should Get Travel Insurance?
Medical Emergencies: Covers hospital stays, doctor visits, and medications.
Trip Cancellation Coverage: Many plans now include trip cancellations, allowing you to recover up to 80% of your investment.
Emergency Evacuations & Repatriation: Essential for serious accidents or health conditions.
Affordable Plans: Travel insurance has become much more accessible in recent years.
A comprehensive plan provides financial security and peace of mind, allowing you to fully enjoy your trip without unnecessary worries.
If you don’t have your travel insurance yet, 👉👉here👈👈 you can calculate the price with an extra 5% discount.
Facebook Support Groups for Gluten-Free Travelers in Malaysia
Finding reliable information outside of this blog can be difficult, but these two Facebook groups are great resources where local celiacs and gluten-intolerant travelers share their experiences, new restaurant discoveries, recipes, and helpful tips.
These groups can be invaluable for staying updated on new gluten-free restaurants, supermarket finds, and traveler experiences!
With all these essential tips, you’ll be well-prepared to explore Malaysia safely and gluten-free!
Ask everything
When it comes to eating safely in Malaysia, question everything. It might seem excessive, but asking detailed questions can prevent unwanted gluten exposure. For instance, I once ordered an omelet, and just as I was about to take a bite, a kitchen staff member rushed over to tell me it was not meant for me—they had added a thickener that could have contained wheat. Luckily, I had already shown the manager my translated gluten-free card, so they caught the mistake just in time. This just goes to show that even a simple dish like an omelet can contain hidden gluten.
Check Packaged Foods: When buying nuts or snacks, always read the ingredient list carefully. Look out for terms like wheat or flour, as they indicate gluten contamination.
Be Careful with Spicy Food
Malaysia is famous for its spicy cuisine, but be warned—everything is spicy, even if they say it isn’t! If you ask a local whether a dish is spicy, they might tell you “no,” but their definition of “mild” is often much stronger than what most Europeans are used to.
How to Handle the Heat? If you find yourself eating something too spicy, don’t panic. The best remedy is to find a street vendor selling milkshakes and order one with extra milk. Dairy products help neutralize the burning sensation much better than water. Pro tip: Go for mango or banana milkshakes—they’re delicious and refreshing!
Discovering Malacca Gluten-Free
Casa del Rio – Located in a charming hotel by the river, Casa del Rio offers an exceptional gluten-free dining experience. The welcoming staff provides detailed guidance on gluten-free options, ensuring a safe and delicious meal. Their must-try Nasi Lemak, a traditional Malaysian dish, is a flavorful delight. If you inform them in advance, they will also prepare gluten-free desserts to sweeten your experience. Enjoy the rooftop pool and panoramic river views from the hotel’s balconies—making this a top accommodation recommendation for a complete stay.
Wild Coriander – Immerse yourself in the authentic flavors of Malaysian cuisine at Wild Coriander. This restaurant offers a unique gluten-free dining experience, with their Vegetarian Rendang standing out as a star dish. Served alongside their famous blue rice, it is a visually stunning and delicious meal. For dessert, don’t miss their Cendol and Sago with Coconut, both exquisite gluten-free options.
Salud – While the staff at Salud is friendly, their understanding of gluten-free diets is somewhat limited. However, their paella, made with natural ingredients and no preservatives, is a safe and gluten-free choice. Though they could improve their knowledge of celiac-safe food preparation, their emphasis on fresh ingredients makes this a reliable option for those craving Spanish cuisine in Malacca.
A Gluten-Free Experience in Kuala Lumpur
The vibrant capital of Malaysia is home to a growing selection of gluten-free restaurants, ranging from high-end dining experiences to street food stalls where you can enjoy traditional Asian sweets like Khao Niao and Putu Bambu, both naturally gluten-free.
Urbean – A great choice near the Petronas Towers, Urbean offers a variety of gluten-free-friendly meals, although the selection is limited. Their dishes focus on quinoa, vegetables, and chicken, making it a good nutritious option close to Kuala Lumpur’s iconic landmarks.
Manja – A fine dining restaurant with a diverse menu and price range, perfect for special occasions. From a refreshing watermelon ceviche with coconut tartare to traditional Malaysian dishes like Gunda Gunda, this spot offers a mix of local and international flavors. Make sure to book in advance and inform them of your dietary requirements to ensure a safe gluten-free experience.
Thirty8 – Located at the top of the Grand Hyatt, Thirty8 provides a glamorous dining experience with spectacular views of the Petronas Towers. The Coconut Cremeux is a must-try dessert, and for those who enjoy a challenge, the Sichuan Style Wok-Fried Chicken comes with twelve whole chilies, making it a fiery Malaysian dish—proceed with caution!
Fuego Troika Sky Dining – This rooftop restaurant offers breathtaking city views and gluten-free options. As it’s a popular dining spot, make sure to book a table in advance and notify them of your dietary restrictions.
Atmosphere 360, Kuala Lumpur – Another luxury dining experience with stunning panoramic views of the Petronas Towers. While gluten-free options are available, the high prices led us to explore other locations with similar views at more affordable rates.
Skillet – A Michelin-starred restaurant in Kuala Lumpur (2023), Skillet offers a refined gluten-free dining experience. While the prices are on the higher side, this is a great choice for those seeking a premium culinary experience. We ultimately chose not to dine here, but in our research, we found that Skillet is well-informed about gluten-free requirements and ensures a safe meal for celiacs.
The Hungry Tapir – A 100% vegetarian restaurant, The Hungry Tapir offers limited but delicious gluten-free options. Their sweet potatoes and tofu skewers with rice are standouts, served with crispy rice papadum, a gluten-free delight. Don’t leave without trying their Hulk smoothie!
Old Shanghai – A centrally located Malaysian restaurant with many gluten-free options. Ask for Ricardo, who was incredibly accommodating and loved the gluten-free travel card in English. He will guide you through safe meal choices—but beware of the spice levels! Their Angus Beef Rendang is a must-try, though it set my mouth on fire despite being labeled as ‘mild’.
Fittie Sense – A North African-inspired restaurant with several gluten-free dishes. While not exclusively gluten-free, their menu offers many safe choices infused with North African flavors.
Pomo d’Oro – A perfect spot for gluten-free pasta lovers. Make sure to request that the pasta is cooked in a separate pot to avoid cross-contamination.
Crust – A safe and delicious choice for gluten-free pizza, burgers, and pasta. While the staff is aware of celiac disease, always remind them about cross-contamination risks and request separate utensils and cooking spaces to ensure a completely gluten-free experience.
Nourish by Kenny Hills Bakers – A must-visit café offering gluten-free breakfast, lunch, and dinner options. With an extensive menu tailored for celiacs, this spot is known for having some of the best gluten-free desserts in Kuala Lumpur.
RGB – Another great café with gluten-free options. Although we didn’t visit, RGB is well-known for catering to celiac needs and offers a safe dining experience.
WheatFree For You Gluten Free Bakery – If you’re craving freshly baked gluten-free bread, this is your go-to spot. A 100% gluten-free bakery with a fantastic selection of baked goods to satisfy your cravings.
Many Indian restaurants, especially those specializing in South Indian cuisine, offer naturally gluten-free options. If you communicate your dietary restrictions and show your gluten-free travel card, you’ll likely find safe meals to enjoy.
Ganga Café – This restaurant is familiar with gluten-free requests, and both the kitchen staff and waiters are knowledgeable about celiac-safe dining. A solid choice for authentic Indian cuisine.
WtF Restaurant – A popular celiac-friendly restaurant among locals. While I didn’t have the chance to visit, many trusted sources confirmed it’s a great gluten-free dining spot. Be sure to ask staff for clear, safe meal options.
Tasty Chapati – Another great South Indian restaurant. As with the others, ensure they can safely prepare gluten-free dishes before ordering.
Kind Kones – Satisfy your gluten-free ice cream cravings at Kind Kones. Their cones and ice creams are 100% gluten-free, making it a safe and delicious option. There are three locations across the city.
LickyChan – One of the best gluten-free ice creams I’ve ever had! While not entirely gluten-free, most of their flavors and cones are safe. They even offer creative flavors infused with alcohol—I personally loved the cheese & blueberry and melon, cucumber & maraschino liqueur flavors.
Putu Bambu Tradisi – A street food must-try! Located beside the Central Market, Putu Bambu is a naturally gluten-free Indonesian dessert made from rice flour, palm sugar, pandan leaves, and coconut. Watching them steam the cakes inside bamboo tubes is part of the experience!
Jalan Alor – While not a gluten-free paradise, Jalan Alor offers a unique culinary adventure in Kuala Lumpur. Here, you’ll find: Durian – The infamous “smelliest fruit in the world.”Khao Niao Ma Mango – A delicious Thai dessert of sticky rice, mango, and coconut milk. Wagyu beef steaks – One of the world’s finest cuts of meat. Street-grilled seafood and meat skewers – Some are likely gluten-free, but exercise caution with sauces and marinades.
Even if you don’t eat much, Jalan Alor is a must-visit at night, whether you’re celiac or not!
Gluten-Free Dining in Cameron Highlands
Shingh Chapati Urban – A haven for gluten-free travelers in Cameron Highlands, this Indian restaurant offers an array of safe dishes. While Chapati and Paratha contain gluten, their Chicken Masala, vegetarian options, and rice dishes are all safe for celiacs. Plus, it’s an affordable dining choice!
Misokimchi – For an Asian twist, Misokimchi serves Japanese and Korean cuisine with gluten-free options like Fried Veggie Bibimbap and New Zealand Grilled Mussels.
Barracks Cafe – After showing my gluten-free travel card, the chef confirmed that I could safely enjoy grilled meats and a delicious ratatouille. Just be mindful of their early closing hours—we arrived at 9 PM and found it already closed!
Gastronomic Adventures in Penang
Penang is known as one of Malaysia’s top food destinations, where culture and cuisine go hand in hand. Thankfully, finding gluten-free food in Penang is easier than in many other parts of the country. Here’s a list of restaurants that I personally contacted and felt confident dining at:
Holy Guacamole – You’ll find a wide selection of gluten-free dishes at Holy Guacamole. While the prices may be slightly higher than average in Penang, the quality and variety of food make it well worth a visit.
News Café – A hidden gem offering gluten-free options based on rice dishes with meat or fish. Though the variety is modest, the flavors are rooted in traditional Malaysian recipes. (Be cautious with fish dishes—some cooking styles may overpower the taste.)
Smoke Papa BBQ – A must-visit for barbecue lovers. Enjoy tender grilled meats served with mashed potatoes, rice, or honey mustard. A simple but satisfying meal at very reasonable prices.
SOGO GRILL – The owner is well-informed about celiac disease and offers safe gluten-free dishes. The staff is friendly and will walk you through their recommended safe options, prepared with great care.
Jawi House Café Gallery – A Michelin-worthy culinary experience in Penang. Featuring authentic Indian-inspired dishes, the staff is well-trained in gluten awareness. Don’t miss their Sago File Melaka dessert. Excellent value and a must-visit gluten-free restaurant in Penang.
Gusto Café – The owner is gluten-intolerant, so he understands the importance of cross-contamination. With his guidance, you can safely enjoy gluten-free dishes in a cozy café setting.
Nero Nero – Penang – They offer gluten-free pasta, but be sure to request it be cooked in a separate pot to avoid any cross-contamination.
Olive Kitchen Bar Penang – Although not exclusively gluten-free, the chef is accommodating if you show your gluten-free card in English. Recommended dishes include Chicken Tikka, Tikka Masala, and Plain Rice, all prepared with attention and care.
IL Bacaro – Also offers gluten-free pasta. Be sure to ask the kitchen to cook it separately to ensure safe consumption for celiacs.
Gluten-Free Restaurants in Langkawi
Although we didn’t get the chance to visit Langkawi, it’s definitely on our travel wishlist. Still, I gathered valuable recommendations from local sources and gluten-free travelers. Here are three trusted spots you can check out:
Casa del Mar – This hotel restaurant features clearly marked gluten-free options on their menu. The staff is familiar with celiac requirements, and if you notify them in advance, they can prepare gluten-free treats like banana muffins and pancakes for breakfast. Their main dishes also look delicious and safe for gluten-free travelers.
Red Tomato – Known for offering some gluten-free options, including gluten-free pizzas that many reviewers highly recommend. A cozy and casual spot with a reliable approach to gluten-free dining.
The Fat Cupid – While not exclusively gluten-free, several positive reviews from people with celiac disease report being well cared for here. Guests mentioned enjoying gluten-free tortillas, salads, and Beef Rendang. Although I didn’t explore this spot in depth, it seems like a friendly and attentive option worth considering.
A Gluten-Free Adventure in the Perhentian Islands
The Perhentian Islands offer a tropical paradise of sun, sea, and sand, but for gluten-free travelers, the real adventure lies in finding safe food options. It’s not impossible, but definitely more challenging than other parts of Malaysia.
Due to the remote nature of the islands, most food arrives by boat, and much of it is pre-packaged or preserved, which can often contain gluten. However, if you enjoy fresh fruit, rice, corn on the cob, and barbecued fish, you’ll be able to navigate your stay with ease.
Unlike larger destinations, the Perhentian Islands do not have dedicated gluten-free restaurants. Most dining takes place at hotel restaurants near your accommodation. The most restaurant-dense area is Long Beach on Kecil Island, though prices there are higher than other beaches. It’s also important to note that cash is king—there are no ATMs on the islands, so plan ahead.
Every evening, local hotel beaches light up with barbecues, serving fresh grilled meats and fish depending on the day’s catch.
You’ll also find incredible fresh fruit milkshakes, made by blending fruit and ice into a creamy drink with fresh milk—absolutely delicious. If you have the chance, don’t miss the coconut milkshake made from coconuts picked directly from the palm trees on the beach. ⚠️Be careful with the chocolate ones, they use a variety where they add flour!⚠️
In some restaurants on Long Beach (Kecil Island), you may also find the Indonesian dessert Khao Niao Ma, also known locally by a different name. This dessert of sticky rice (naturally gluten-free), coconut milk, and mango is a must-try.
Be sure to bring your gluten-free travel cards in both English and Malay, which are available on the blog. These cards are essential for communicating your dietary needs clearly and getting safe meals.
Additionally, I recommend stopping by a Marks & Spencer’s the day before your island trip to stock up on gluten-free bread, croissants, or cookies—perfect breakfast backups in case local options are limited.
List of Naturally Gluten-Free Foods in Malaysia
Below is a list of traditional Malaysian dishes that are gluten-free in their original recipes. However, always double-check with the chef or staff to ensure they haven’t added ingredients like soy sauce, oyster sauce, stock cubes, or flour as thickeners, which may contain gluten.
Most of these dishes originate from South Indian cuisine, which heavily influences Malaysia’s culinary scene. These restaurants often don’t use wheat flour, so with good communication and the help of your gluten-free travel card, you can find safe, delicious options.
⚠️ Please note: This list is informative and not definitive. Trust your instincts and only eat where you feel confident.
Naturally Gluten-Free Dishes:
Appam – Fermented rice flour and coconut milk pancake (bowl-shaped).
Glutinous Rice – Despite its name, this rice is gluten-free. Think of it as “sticky rice.”
Cendol – A dessert made from rice flour jelly “worms” in coconut milk, pandan leaf, and palm sugar syrup. Often topped with jackfruit or durian.
Dosa Masala – Indian fermented crepe made from lentils and rice, filled with potato and spices.
Dosas/Tosai – Crepes made with rice and lentils (check fillings carefully).
Kuih – Bite-sized sweets/snacks. Ask for ingredients first.
Kuih Dadar – Pandan-flavored crepe with sweet coconut filling.
Kuih Seri Muka – Two-layered kuih with steamed glutinous rice and pandan custard.
Pulut Panggang – Grilled sticky rice with spicy coconut, wrapped in banana leaf.
Onde Onde – Sticky rice balls filled with palm sugar and rolled in coconut.
Kuih Talam – Steamed pandan cake.
Kuih Lapis – Multicolored layered cake.
Kuih Bingka – Tapioca cake with a coconut layer.
Pulut Inti – Sticky rice with coconut milk topping.
Laksa – Spicy coconut milk soup with rice noodles (be careful with the type of noodles, especially “mee” = wheat).
Lemang – Glutinous rice cooked in bamboo with coconut milk, often served with curry.
Linop – Rice served with fish/meat/veggies. Ask about soy or sauces.
Nasi – General word for cooked rice:
Nasi Goreng – Fried rice (no soy sauce).
Nasi Kandar – Rice with multiple curries.
Nasi Lemak – Coconut milk rice.
Nasi Impit – Pressed rice, usually served during festivities.
Nasi Dagang – Coconut and lemongrass-flavored rice.
Nasi Ayam – Chicken rice (check for soy-based marinades and sauces).
Nasi Kerabu – Blue-colored rice with protein (confirm marinade is GF).
Otak Otak – Fish cake in banana leaf (ask if wheat flour was used).
Putu Bambu – Steamed rice cakes with palm sugar and pandan (verify rice flour).
Rendang – Rich, slow-cooked coconut meat stew. (Traditionally GF, but check for kecap manis or soy sauce.)
Sago – Tapioca pearls often used in desserts.
Sambal – Spicy chili-fish sauce (ask to be sure it’s gluten-free).
Satay – Skewered meat with peanut sauce (check no soy in marinade).
Malaysian Dishes That Contain Gluten
While many traditional Malaysian dishes are naturally gluten-free, some contain gluten either in their base ingredients or due to added sauces or thickeners. Below is a helpful list of dishes and products to avoid if you are celiac or strictly gluten-free:
⚠️ Common Dishes and Ingredients with Gluten:
Mee / Mi – This literally means wheat noodles. Avoid anything with «mee» in the name (e.g., soups with mee).
Atta Dosa – Made with wheat flour, unlike Dosa Masala, which is gluten-free. Don’t confuse the two.
Char Kway Teow – Stir-fried noodles made with soy sauce and wheat-based noodles.
Ikan Goreng – Fried fish, often coated in flour.
Kam Heong – A typical seafood dish, usually crab, cooked with oyster sauce.
Mamak Rojak – A fried dough fritter salad with egg and peanut sauce. Obvious gluten content.
Naan – Traditional Indian leavened flatbread made with wheat.
Roti Canai / Roti Variants – All types of Indian fried flatbreads made with wheat flour.
Rojak Penang – A fruit and vegetable salad that often includes a thick sauce with soy or shrimp paste. Best avoided.
Satay (Meat) – Though often gluten-free, many marinades include soy sauce. Always ask first.
Sos Tiram – Oyster sauce, which typically contains gluten.
⚠️ Food Labeling & Additives in Malaysia:
In Malaysia, labeling regulations are not as strict as in the EU or US, so allergens like gluten are not always clearly indicated on packaging. Even products labeled «rice flour» might still be cross-contaminated.
Common additives to watch out for in Malaysia (these may contain hidden gluten):
Maltodextrin
Starch / Modified Starch
Vitamin C powder
Caramel color
⚠️ Pre-Packaged Nuts:
Surprisingly, many bags of nuts sold in Malaysia are coated in wheat flour. Nearly every pack I found listed wheat in the ingredients. Always check the label carefully, even for seemingly safe products like nuts.
Gluten Free travel Guides
If you plan to make other stops on your trip to Southwest Asia, I invite you to read my gluten-free guide to Singapore. So you can enjoy a safe and gluten-free trip.
Final Thoughts: Enjoying a Safe and Delicious Gluten-Free Journey in Malaysia
Traveling gluten-free in Malaysia may seem daunting at first, but with the right tools, knowledge, and this comprehensive guide, it becomes a rewarding and flavorful experience. From iconic dishes like Nasi Lemak and Rendang to tropical desserts like Cendol and Putu Bambu, Malaysia offers an incredible culinary landscape that can be enjoyed safely—even for those with celiac disease.
Whether you’re exploring bustling cities like Kuala Lumpur and Penang, relaxing on the pristine beaches of Langkawi or the Perhentian Islands, or discovering cultural gems in Malacca, this guide has shown you that a gluten-free Malaysia is absolutely possible.
Always remember to travel prepared: bring your gluten-free translation cards, research ahead, and trust your instincts. And above all, don’t be afraid to ask questions—Malaysians are warm, respectful, and more than willing to help once they understand your needs.
If this Malaysia Gluten-Free Travel Guide has helped you plan a safer, easier, and more enjoyable trip, please consider sharing it on social media, leaving a comment, or recommending it to fellow gluten-free travelers. Your support helps this resource reach others who need it.
For more gluten-free travel guides across Asia and beyond, stay tuned—your next gluten-free adventure starts here. ✈️🌏
travelandglutenfree 