Adelaide doesn’t always get the credit it deserves as a destination, let alone for its food. It may not be your first choice of destinations but after spending a week there it really should be. Often overshadowed by Melbourne and Sydney, it’s the world’s first and only city within a park, surrounded by a ring of parklands more than twice the size of New York’s Central Park. Designed to be one mile square, it’s remarkably walkable and compact, which matters when you’re navigating food on foot. For gluten free and dairy free travellers, the food is fantastic, incredible variety and caters to all tastes.
This guide comes from my recent birthday trip with my mum, both of us gluten and dairy free, so being able to eat off someone else’s plate was a novelty I took advantage of. I’ve done the research, walked the streets, gone on day trips, and eaten my way through so you don’t have to spend your trip with five browser tabs open.
It says something about the options available when there were so many good ones that I never made it to the Coeliac Australia approved venues I’d originally planned to visit. If I’ve sparked your interest, here’s how to have a delicious gluten and dairy free break in Adelaide.
- What You’ll Learn in This Guide
- Gluten Free, Dairy Free Labelling and Menu Information
- Typically Gluten and Dairy Free Dishes
- Delicious Gluten-Free and Dairy Free Dining Options
- Got a day trip planned?
- Gluten-Free, Dairy Free Groceries
- Adelaide Central Market
- Accommodation and Food
- Must Have Websites
- Packing Tips for Gluten-Free, Dairy-Free Travellers
- Final Tips from a Gluten Free, Dairy Free Traveller
- FAQ
What You’ll Learn in This Guide
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Gluten Free, Dairy Free Labelling and Menu Information in Australia
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Safe gluten-free, dairy free dishes, what to look forward to
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Some mouth watering dining and grocery options in key locations
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Our favourite tips for local day trips
Gluten Free, Dairy Free Labelling and Menu Information
Like New Zealand Australia has some of the strictest gluten free labelling laws in the world, and that works in our favour. Under Australian food law, a product labelled “gluten free” must contain no detectable gluten. This is a zero tolerance standard, stricter than what you may have at home. This means that when you see “gluten free” on a label in an Australian supermarket, it genuinely means what it says.
Allergens must also be declared clearly on all packaged foods, wheat, rye, barley, and oats as well as milk are all required to be listed, which makes label reading significantly easier than in many other countries. FSANZ has the full list of the Foods and ingredients to be declared and the wording used
On some labels you might see may contain or may be present to indicate the possible unintended presence of allergens. These are voluntary statements made by food suppliers, just because one label has it and the other does not doesn’t make the label without them safer.
What about the Oats?
Heads up, internationally, there are different approaches to the place of oats in the gluten-free diet. In Australia and New Zealand oats cannot be labelled ‘gluten free’. Coeliac Australia has a whole page on Oats. This may mean that some of your favourite snacks you would assume were sold here are not available, but don’t worry try some of the great local alternatives we’ve listen further down.
A note on eating out and avoiding cross contamination
The above labelling laws apply to packaged products, not restaurant meals. When eating out, the same rules apply as anywhere, ask about preparation methods, shared fryers, shared water, and cross contamination. Adelaide restaurants are generally excellent, but it pays to ask and tip say you are coeliac not just gluten free so staff are aware it is not a preference.
One night, mum and I were out we were at a mexican restaurant, the waitress was lovely, answered all my questions, let the chef know, did everything right. I still had that feeling that it wasn’t 100%, you know the one. but no, completely safe and delicious. Never been more happy to be wrong.
Important local menu/package words or phrases
- Contains gluten — Mandatory allergen statement under FSANZ.
- May contain — Advisory for cross-contact risk but note it is voluntary so it not being on a label doesn’t mean no cross-contact risk.
- Common menu shorthand – Gluten Free (GF), Dairy Free (DF), Vegetarian (V) and Vegan (VG)
Typically Gluten and Dairy Free Dishes
I really love dishes and drinks that are naturally gluten- and dairy-free, ideally with minimal adjustments (just check for cross contamination). The below options are great for that. Alongside the options we’ve listed why. This isn’t exhaustive its some of our favourites.
- Grilled meats with salad – Simple ingredients and easy swaps.
- Rice bowls and poke – Naturally gluten free bases and sauces adjustable.
- Vietnamese rice paper rolls – Rice wrappers and fresh fillings.
- Sushi or sashimi without soy – Fish and rice are naturally safe.
- Cafés with GF bread– Clear labeling and dairy alternatives.
Must-Try Dishes with Safety Tips
Adelaide definitely has some dishes you’ll want to try when you get here and good news you don’t need to miss out if you’re gluten and dairy free. Here’s some local favourites and what to watch out for.
| Dish / Item | Why It’s Special | Notes for Safety |
|---|---|---|
| Coffin Bay oysters | Iconic SA seafood, ultra-fresh. | Order natural or with GF, dairy-free dressing. |
| Kangaroo fillet | Lean, uniquely Australian protein. | Request no butter and GF sauce. |
| Octopus | Popular on Greek-influenced menus. | Confirm GF marinade and dairy-free finish. |
| McLaren Vale Grenache | An earthy, fruit-forward, and beautifully food friendly wine. | Check if the wine has been fined or filtered with milk. |
| Flat White | Adelaide café culture is excellent. | Choose almond or another alternative milk. |
Tips for Eating Gluten & Dairy Free in Adelaide
- The Duke of Brunswick, Port Admiral and Gluten’s FREED are your safety nets and Coeliac Australia accredited, if you’re unsure about a venue and need a guaranteed safe meal, head to one of these.
- Adelaide’s café scene is generally very allergy-aware. Most will have GF bread available on request, but ask about cross-contamination.
- Dairy free is generally well understood but less of a focus than GF, so always confirm individual dishes, especially sauces and dressings.
- Download the Find Me Gluten Free app before you go, it’s fantastic for discovering spots you haven’t pre-researched.
- The Adelaide Farmers Market (Showgrounds, Sunday mornings) has dedicated GF stalls including Just Gluten Free bakery, worth a visit if you’re there on a Sunday.
Delicious Gluten-Free and Dairy Free Dining Options
Below you’ll find a range of spots from places I have personally eaten at (marked with an *) to places others recommend that I would consider, if open and not too busy.
What are my standards for gluten free? I’m not coeliac (not tested) but I react to crumbs in a toaster, so avoid cross contamination and as such shared fryers, toasters, shared water for noodles etc. I am lactose free, although avoid all dairy when eating out. Note: If I haven’t been some of the options may not be dairy free, but if I have it’s Dairy Free and Gluten Free unless noted.
Coeliac Australia Accredited Venues
Adelaide has something rare in the Australian dining scene: multiple Coeliac Australia accredited venues, including two fully dedicated 100% gluten free kitchens under the same ownership.
- The Duke of Brunswick Hotel: South Australia’s first independently owned hotel accredited by Coeliac Australia and the winner of the AHA National Award for All Abilities Hotel 2024. The entire kitchen is GF, no cross-contamination risk, no awkward questions. If you’re after pub classics, schnitzel, fish and chips, burgers, pizza, plus one of the widest selections of GF beer in South Australia this is the spot. While it is entirely gluten free it’s not dairy free so do check the menu and ask questions if you’re dairy free or have other restrictions.
- Port Admiral Hotel – Port Adelaide itself is worth exploring, heritage buildings, the Maritime Museum, galleries. Pair lunch at this 100% gluten free kitchen, Coeliac Australia accredited with an afternoon walk. It’s the sister venue to the Duke of Brunswick, so has the same inclusive philosophy, community pub vibe. While it is entirely gluten free it’s not dairy free so do check the menu and ask questions if you’re dairy free or have other restrictions.
- Gluten’s FREED – This gluten free AND nut free bakery also caters to those who have other well-known dietary allergies. Note you must order online and click and collect or get delivery, they don’t have a walk in shop.
Dedicated Gluten Free Bakeries
Beyond the accredited venues, Adelaide has a selection of dedicated GF bakeries worth checking out.
- Food For You Especially – This 100% gluten free bakery. has a range of Bread, pastries, slices, savoury options, its one of the most established dedicated GF bakeries in Adelaide.
- Gluten Free 4U – This bakery has a range of baked goods that are not only gluten free but also cater to many other dietary restrictions, worth checking out.
Adelaide CBD
- Afghan Charcoal Kebab House* – Well worth a visit, this unassuming spot serves up food so delicious you could taste the flavours for a while afterwards. We both had the mixed kebab on rice with three skewers and salad. Lamb, chicken and lamb mince.
- Botanic Lodge* – Tucked away in the Botanic Gardens this spot serves up delicious food. We shared the lamb sausage with roasted onion and beetroot and it was delicious.
- Cumbia Bar Kitchen* – Right in the Adelaide Central Market this restaurant clearly labels the menu and were able to make the paella gluten and dairy free, and it was delicious. Mum and I shared one for lunch and had a sangria each.
- Dino’s Greek* – From the dedicated fryer, to the most delicious gluten free pita that they are justifiably proud of this place is a gem. They answered all our questions about eating there and were even able to have a joke about it when they put the food down. We had a glass of rose and a Greek Chicken or Greek Lamb Pita with the tzatziki swapped out for hummus and chips, it was delicious.
- Grill’d Burgers* – A healthy burger chain serving up delicious burger and fries. Staff know the ingredients and can cater to gluten and dairy free no problem. We each had the Summer Sunset Burger and shared some chips.
- Hecho En Mexico Adelaide* – We had fajitas (one pork and one chicken) with no mint cream or cheese. We asked questions about the hot plate, found they used butter so asked if they can swap to oil which they did, this was the one spot I was nervous about but had no reason to be, it was delicious and safe.
- Likuid Espresso* – This cafe near the train station is great value and always has a few people dining. We each had scrambled eggs on gf toast, they knew what was in the food and made sure it was safe, omitting the milk from the scrambled eggs.
- Sit Lo* – This casual Vietnamese eatery caters to gluten and dairy free diners with rice or vermicelli bowls. Suitable options are marked GF and staff know their ingredients. We had a roast pork with rice and grilled chicken with vermicelli and share some steamed greens.
- Sushi Hub* – Right on Rundle Mall, One staff member knew the ingredients but the staff member serving us was unsure so ask questions. We had the salmon and tuna nigiri. They did have gluten free soy sauce.
We never made it to the fine dining end of things, not because it wasn’t tempting, but because there were so many excellent options at every other level that we simply ran out of meals.
Got a day trip planned?
Adelaide is brilliant as a base for day trips, and the good news is that the food-friendly attitude doesn’t stop at the city limits. Not every operator will be able to cater to dietary needs but mention your needs to them ahead of time, research options in likely stops and pack a backup snack or two and you might be surprised. Don’t assume that being away from the city means being stuck with whatever’s available. We did day trips to Victor Harbor and Hahndorf / McLaren Vale and had a number of choices. If you can have dairy you would have even more options.
Popular day trips from Adelaide worth considering:
The Barossa Valley
About an hour from Adelaide, it’s one of Australia’s great wine regions, and accessible for gluten free and dairy free travellers. Wine is naturally GF, and several tour operators accommodate dietary needs with advance notice.
Self-drive option: Hire a car and visit cellar doors at your own pace. Jacob’s Creek, Penfolds and Magill amongst others all welcome walk-ins.
Guided tour option: Several operators either offer GF-friendly lunches on request or give you free time to find your lunch, do some research, book ahead and confirm your needs.
Adelaide Hills, McLaren Vale & Hahndorf
Just 30 minutes from the CBD, the Adelaide Hills, wine region of McLaren Vale and the German-heritage town of Hahndorf is a popular day trip. I recommend researching possible food options before hand, especially if you are on a day tour.
Traditional German fare (schnitzel, bratwurst, strudel) contains wheat, however most of the options I saw were gluten free, the dairy in the mashed potatoes was usually the issue for us. We can recommend this cafe though:
Same But Different Cafe* – We ordered a Reuben Bagel and a Stacked Brekky Bagel and went halves and shared a gf vegan chocolate friand. They’d run out of bagels but swapped it for delicious home made bread. They knew what was in the food and checked if we wanted vegan cheese or to omit it.
Victor Harbor and Fleurieu Peninsula Tour
The Fleurieu Peninsula is a stunning coastal area which includes the McLaren Vale wine region and some beautiful coastal scenery where we saw seals and pelicans. The towns of Strathalbyn, Goolwa, and Victor Harbor are all different but all had solid gluten free options including;
Bean Machine* – In Strathalbyn, this cafe made coffee milk seperate milk jugs and had a gluten free dairy free treat.
The Old Market Shed – In Strathalbyn, the store had a number of packaged and fresh products but the find was the gluten free cafe in the same building, they also detail other key ingredients and had a range of cabinet food.
J F & C* – In Victor Harbor, if you’re looking for gluten free dining options this one is probably on the list for good reason. Not only are their fish and chips delicious but the dedicated fryers, labelled wrapper and to staff that know their allergens is very reassuring. We had the calamari pack and the prawn pack.
The same rules apply everywhere, book ahead if possible, give them a heads up about your restrictions, and you’ll be surprised how often your needs can be accommodated.
Gluten-Free, Dairy Free Groceries
Whether you’re self-catering, stocking up on safe snacks, or just want to know your options, Adelaide is well-served.
Supermarkets
Woolworths & Coles: Both have stores right on Rundle Mall opposite each other, they both carry strong Free From ranges including GF bread, pasta, cereals, snacks and dairy alternatives. The labelling laws mean you can shop with confidence, and being kiwi’s we found many of our favourites from home but some delicious coconut macaroons, brownies, lactose free greek yogurt and juicy boysenberries were favourites.
Health Food & Specialty Stores
- The Happy Jar (CBD): Bulk wholefoods, zero-waste, strong GF focus. Good for snacks and pantry staples.
- Nutrition Republic Goodwood: Health food café and store. Good for GF snacks and supplements.
- The Organik: Organic market and café. Cited by the GF community as a reliable source of specialty products.
Adelaide Central Market
If you only do one thing in Adelaide outside of eating at restaurants, make it the Adelaide Central Market. Open since 1869, it’s one of the largest undercover fresh produce markets in the Southern Hemisphere and is brilliant for gluten free and dairy free travellers. Not only are there a number of suitable options (including turkish delight, local milk, donuts, delicious meats, fruit and vegetables, paella and dolma) but the food is reasonably priced, with a number of locals using it for their weekly shop. I found fruit and vegetables were similar or even cheaper than Woolworths when we went.
Accommodation and Food
- Contact them in advance to check if they can cater to your needs if breakfast is included, I book though booking.com with free cancellation and use their messaging to ask about dining options at the hotel.
- Make sure there is suitable dining options near to your accommodation, you don’t want to have to catch a train or walk when you or someone else is tired.
- Some people prefer to get options that are self catering, so they have a kitchen depending on your situation this might be a great option.
Must Have Websites
- Zomato: www.zomato.com
- TripAdvisor: www.tripadvisor.com
- OpenTable: www.opentable.com
- Find Me Gluten Free: www.findmeglutenfree.com
- Food Standards Australia New Zealand: www.foodstandards.gov.au
- Allergy & Anaphylaxis Australia: www.allergyfacts.org.au
Ready to Travel Without Food Worries?
Personalised guidance for travellers like you, including safe dishes, hidden risks, cultural context, allergy cards, and real‑world strategies for eating safely abroad.
Packing Tips for Gluten-Free, Dairy-Free Travellers
- Bring a few protein bars, snacks or backpacker meals for emergencies and a few sandwich or snack sized zip lock bags to decant snacks
- If language is a barrier, create and print translation cards and have your favourite translation app, make sure you read our article on allergy cards vs. translation apps to know what to use and when
- Any medications you might need either day to day or if you accidentally eat or drink the wrong thing
Final Tips from a Gluten Free, Dairy Free Traveller
Adelaide is one of those cities that rewards travellers who do their research, and gluten free and dairy free travellers who plan ahead will find it a breath of fresh air. Between the fully accredited pubs, the dedicated bakeries, the extraordinary Central Market, and a fine dining scene that takes dietary needs seriously, there’s very little reason to feel limited here.
With the right preparation and tools, you can enjoy the food without panic.
The Essentials Travel Pack builds it all for your exact combination, your restrictions in the local language, an allergy card, key phrases, local foods to try, and what to watch out for. Everything you need in minutes, not hours.
FAQ
Is Adelaide good for gluten free and dairy free travellers?
Adelaide is one of the best cities in Australia for gluten free and dairy free travellers. Between dedicated gluten free kitchens, Coeliac Australia accredited venues, an extraordinary Central Market, and a café scene that takes dietary needs seriously, there is a lot to choose from at every budget.
Are there dedicated gluten free restaurants in Adelaide?
Yes, Adelaide has two fully dedicated 100% gluten free pub kitchens under the same ownership: the Duke of Brunswick Hotel and the Port Admiral Hotel, both accredited by Coeliac Australia. There are also several dedicated gluten free bakeries including Food For You Especially and Gluten’s FREED.
Is the Adelaide Central Market good for gluten free and dairy free?
The Adelaide Central Market is brilliant for gluten free and dairy free travellers. There are naturally safe options throughout, fresh produce, meats, paella, dolma, and more. At prices that are comparable to or cheaper than supermarkets.
Can I do gluten free day trips from Adelaide?
Yes. The Fleurieu Peninsula, Hahndorf, and the Barossa Valley all have options for gluten free and dairy free travellers with a little research ahead of time.
What are the gluten free labelling laws in Australia?
Australia has some of the strictest gluten free labelling laws in the world. Any product labelled gluten free must contain no detectable gluten, a zero tolerance standard that is stricter than many other countries including the US and UK.
Don’t just survive your trip, thrive
When you’re managing complex dietary needs, travel can be hard, but we’re here to make travel accessible again. We’ve organized our free planning guides, advocacy tips, and safety tools into one clear path. Whether you need a free allergy card or a complete game plan, start here to build your confidence.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
