Jo

Gluten Free Travel in the Americas: New York, Buenos Aires, Lima, Mexico City and More

Posted on by Jo

The Americas span an extraordinary range of food cultures, from Argentina’s world-class steakhouses and coeliac legislation to Peru’s potato and quinoa-based meals, corn tortilla’s in Mexico, and New York’s dedicated gluten free bakeries. For gluten free travellers, that variety is genuinely exciting rather than daunting.

This guide covers ten destinations across North, Central, and South America; what to eat, where to go, and what to watch out for in each. Some are well-established gluten free destinations, others are less obvious but worth considering. All of them are worth the trip.

Children in traditional clothing walking down the street in Panajachel, Guatemala

North America

Austin, Texas, USA

Austin’s eclectic food scene is increasingly allergy-aware. From food trucks to fine dining, the city embraces clearly labelled menus and innovative GF dishes. The local BBQ tradition also offers plenty of naturally gluten-free options.

Gluten Free dining highlights in Austin

  • ATX Cocina – This modern Mexican restaurant is entirely gluten free and features many vegetarian dishes
  • Gati Cafe – This gluten free cafe is a fantastic dessert spot for people with allergies with clear ingredients
  • Red Ash – An Italian restaurant with highly regarded gluten free pasta
  • The Well – This restaurant has a gluten free kitchen which is also free of many common allergens
  • Food trucks offering corn tortillas and gluten-free Mexican street food
  • Many restaurants familiar with coeliac disease and cross-contamination protocols

Must try Gluten Free eats:

  • Corn tacos – a staple; just double-check fillings and salsas for hidden gluten
  • Brisket (unmarinated or with GF rub) – authentic Texas BBQ
  • GF cornbread – often available as a side or dessert

Mexico City, Mexico

Mexico City is a bustling metropolis rich in history, art, and flavours. The city’s growing awareness of food allergies means more restaurants are offering gluten-free options, and the traditional Mexican diet includes many naturally gluten-free staples.

Gluten Free dining highlights in Mexico City

  • Balcón del Zócalo – The staff are able to advise what options are gluten free and they also cater to vegan diners as well
  • El Bajío – renowned traditional Mexican cuisine with allergy-friendly dishes
  • Limosneros – Adventurous takes on classic Mexican fare where staff are aware of coeliac disease and cross contamination
  • Nonsolo – There are lots of options at this Italian restaurant where staff are aware of cross contamination
  • Panadería Rosetta – bakery with GF and vegan options for breads and pastries
  • Markets like Mercado Roma offering fresh, naturally GF snacks
  • Increasing number of health-focused cafés and juice bars

Must try Gluten Free eats:

  • Corn tortillas – the foundation of Mexican cuisine and naturally gluten-free
  • Tacos al pastor – marinated pork on corn tortillas, a must-try
  • Chiles en nogada – poblano peppers stuffed with meat and topped with walnut sauce (confirm no flour thickeners)
  • Agua fresca – fresh fruit drinks, refreshing and GF

Montréal, Canada

Montréal blends French culinary tradition with a growing allergy-friendly dining scene. While gluten-free options aren’t as ubiquitous as in some US cities, a dedicated network of cafés and bakeries makes safe dining increasingly easy.

Gluten Free dining highlights in Montréal

  • Arepera – A gluten free restaurant serving Venezuelan food catering with options for vegans
  • Cookie Stéfanie – A pastry shop specialising in gluten-free desserts, with some vegan-friendly options
  • Boulangerie Le Marquis – a fully gluten-free bakery and café beloved by locals and visitors
  • Pigeon Café & Bar – A restaurant where people rate the gluten free bread, in addition to having good gluten free options
  • The Keg Steakhouse & Bar – Staff are very well informed about coeliac disease, the food safe but it also reviews very well
  • Supermarkets and health food stores carrying many GF Canadian and European products

Must try Gluten Free eats:

  • GF pastries at Boulangerie Le Marquis — fully gluten-free bakery beloved by locals, worth visiting for bread and baked goods alone
  • Arepas at Arepera — Venezuelan corn-based flatbreads, naturally gluten-free and a genuinely great eat
  • Maple syrup anything — Quebec’s most iconic ingredient and naturally GF, look for it in desserts and as a condiment

New York City, New York, USA

New York is a melting pot of cultures and cuisines, with an incredible variety of gluten-free dining options. From dedicated GF bakeries to fine dining with allergen-conscious kitchens, NYC is a dream destination for gluten-free travellers. The city’s size means there’s something for everyone, and safety-wise, sticking to well-known neighbourhoods ensures a smooth experience.

Gluten Free dining highlights in New York

  • Crepe Master – A fully gluten free creperie serving sweet and savory crepes made from rice flour
  • Friedman’s – Casual dining with a comprehensive GF menu and strict cross-contamination controls across multiple locations
  • Modern Bread & Bagel – A fully gluten free bread and bagel shop with multiple locations
  • Senza Gluten – This restaurant serves gluten free versions of Italian dishes
  • Springbone Kitchen – This restaurant serves up bowls and soups catering well to vegetarian, vegan & gluten-free diners
  • Springy Burgers & Fries – This gluten free burger bar serves up burgers and fries.
  • Numerous health food stores and supermarkets with wide GF product ranges

Must try Gluten Free eats:

  • NY-style gluten-free pizza – many pizzerias offer certified GF crusts with classic toppings
  • Bagels with GF spreads – a NYC staple, available at select GF bakeries
  • Cheesecake – several bakeries offer GF versions of this iconic dessert

Central America

Antigua, Guatemala

Antigua’s cobblestone streets and colonial architecture create a stunning backdrop for exploring gluten-free local cuisine. Guatemalan staples like corn tortillas and beans are naturally gluten-free, and the city has a handful of allergy-aware cafés.

Gluten Free dining highlights in Antigua

  • Fernando’s Kaffee – café with gluten-free bakery items and clear allergen labelling
  • La Bruja – This vegan restaurant has many gluten free options
  • Las Antorchas – This restaurant has gluten free options for pasta and pizza
  • Rainbow Café – health-conscious eatery offering many GF and vegan options
  • Local markets with fresh produce and corn-based snacks

Must try Gluten Free eats:

  • Pepian – a rich, traditional meat stew thickened with corn masa
  • Corn tortillas – essential for tacos and many local dishes
  • Black beans and rice – a staple meal that’s naturally gluten-free

Panama City, Panama

Panama City’s cosmopolitan dining scene is rapidly expanding its gluten-free options, with many international restaurants offering allergen-aware menus. The city’s supermarkets also stock a range of GF products, making self-catering easy for travellers.

Gluten Free dining highlights in Panama City

  • AVOCAT Organic Deli – SanFrancisco – Everything is gluten free at this restaurant which is highly rated locally
  • Azahar Panamá – Mediterranean-inspired with gluten-free options clearly marked
  • Maito – a top-rated restaurant offering gluten-free dishes with local flair, gluten free and kosher are both noted on the menu
  • Mahalo Cocina y Jardin – This restaurant has vegetarian, vegan, sugar free and gluten free options
  • Health food stores like Super 99 with GF aisles and speciality products

Must try Gluten Free eats:

  • Ceviche – fresh fish marinated in citrus, a must-try tropical dish
  • Sancocho – traditional chicken soup, naturally gluten-free
  • Tamal de olla – Panamanian-style tamale, often gluten-free when made traditionally

San José, Costa Rica

Costa Rica is well known for its “Pura Vida” lifestyle and commitment to fresh, natural food — perfect for gluten-free travellers who appreciate clean eating. San José, the capital, has a small but growing gluten-free scene with allergy-aware cafés and restaurants.

Gluten Free dining highlights in San José

  • Be Free, Libre de Gluten – This bakery has many sweet and savory options and caters to multiple restrictions
  • Don Luis Panaderia-Gluten free – This restaurant caters well to both gluten and dairy free and the reviews need to be read to be believed, a local gem.
  • Pastelería Libre de Gluten Müllner – Highly recommended gluten free cakes, also caters to lactose free
  • Farmers markets offering fresh fruits, veggies, and naturally GF staples like rice and beans

Must try Gluten Free eats:

  • Gallo pinto – traditional rice and black beans, Costa Rica’s national breakfast
  • Casado – a typical lunch plate with rice, beans, salad, and grilled meat or fish
  • Plantains – fried or baked, a naturally gluten-free local favourite

South America

Buenos Aires, Argentina

Argentina has one of the most advanced coeliac frameworks in the world. A national law requires restaurants to offer at least one gluten free option and display the TACC-free symbol (sin TACC — Trigo, Avena, Cebada, Centeno, meaning wheat, oats, barley, rye). As a result, Buenos Aires is one of the easiest cities in the world to eat gluten free safely, and the food is exceptional.

Gluten Free dining highlights in Buenos Aires:

  • Sintaxis — dedicated gluten free restaurant and bakery, a local institution, has multiple locations
  • Celigourmet — gluten free deli and café with an excellent range, has multiple locations
  • Gran Dabbang — modern Argentine cooking with strong allergen awareness
  • Most parrillas (steakhouses) — look for the sin TACC symbol, which is widely displayed
  • Supermarkets including Carrefour and Coto with well-stocked dedicated GF aisles

Must try gluten free eats:

  • Bife de chorizo — thick, juicy steak, the heart of Argentine dining and naturally gluten free
  • Empanadas sin TACC — widely available at dedicated GF bakeries, filled with meat, cheese, or vegetables
  • Fainá — chickpea flatbread, naturally gluten free and traditionally served alongside pizza
  • Dulce de leche — Argentina’s beloved caramel spread, most versions are naturally gluten free, check labels for biscuit versions

Travel tip: The phrase “sin TACC” is universally understood in Argentina and will immediately signal to staff that you understand the local system. It’s one of the most coeliac-friendly countries in the world, lean into it.

Lima, Peru

Lima has become one of the world’s great food cities, and its cuisine happens to be naturally well-suited to gluten free travellers. Peruvian cooking is built around potatoes — in more varieties than anywhere else on earth — corn, quinoa, and fresh seafood. Ceviche is the national dish and it’s naturally gluten free. The city’s fine dining scene, led by restaurants like Central and Maido, takes dietary needs seriously and has put Lima firmly on the global food map.

Gluten Free dining highlights in Lima:

  • La Bodega Verde — café with gluten free and vegan options
  • Natural Chef Gluten Free — Great little gluten free restaurant and bakery with multiple locations. Its known for its empanadas, cookies, fries and even gluten free beer
  • Barra Botánica – This restaurant is known for it contemporary (and classic) Peruvian food with both gluten free and vegetarian options
  • Isolina Taberna Peruana — traditional Peruvian home cooking with naturally GF dishes
  • Seafood restaurants throughout Miraflores and Barranco specialising in ceviche and tiradito
  • Mercado 1 de Surquillo — fresh produce market, great for naturally GF snacks and ingredients

Must try gluten free eats:

  • Ceviche — fresh fish cured in lime juice with chilli and red onion, Peru’s national dish and naturally gluten free
  • Causa rellena — layered potato terrine served cold with avocado and tuna or chicken
  • Lomo saltado — stir-fried beef with tomatoes, peppers, and chips; ask for tamari instead of soy sauce
  • Quinoa soup or quinotto — warming, nutritious, and naturally gluten free
  • Anticuchos — grilled beef heart skewers, a popular street food that’s naturally gluten free when prepared simply

Travel tip: Miraflores and Barranco are the most tourist-friendly neighbourhoods for gluten free dining. Fine dining restaurants in Lima are generally very well-versed in dietary requests — book ahead and mention your needs at the time of reservation.

Santiago, Chile

Chile’s coeliac awareness is improving quickly, and Santiago’s food scene reflects that with more allergy-friendly options popping up. Modern restaurants often mark menus clearly, and traditional dishes often use naturally gluten-free ingredients.

Gluten Free dining highlights in Santiago

Must try Gluten Free eats:

  • Pastel de choclo – corn pie with meat and vegetables
  • Gluten-free empanadas – made with cornmeal
  • Quinoa bowls – nutrient-packed and naturally gluten-free

Final Tips from a Gluten Free, Dairy Free Traveller

Jo in Montreal, Canada during winter
  • Don’t be afraid to ask for help
  • Always check sauces and shared fryers, and the water pasta or noodles are cooked in
  • Use reviews from other gluten free or coeliac travellers, they’re gold
  • In Spanish-speaking countries “sin gluten” is widely understood, remember your allergy card for markets and street food

With a little prep and the right tools, you can enjoy the food without panic.

Headed to the Americas? If you want everything in one place, your dietary restrictions listed in the local language, an allergy card to show restaurant staff, key phrases for when your allergy card isn’t enough plus local foods to try and any watch outs, the Essentials Travel Pack builds it all for your exact combination. It gives you what you need in minutes, not hours.