Tag: Cape Town

Cape Town, South Africa

Cape Town’s food scene is as diverse as its landscapes, think beach-to-mountain views paired with world-class wine and naturally gluten-free fare. South Africa’s love for grilled meats, maize-based pap, and vibrant global fusion makes this city surprisingly easy to navigate for gluten-free travellers. Plus, many restaurants in popular areas like the V&A Waterfront, Gardens, and Sea Point are allergy-aware and happy to accommodate.

Gluten Free dining highlights in Cape Town

• Nourish’d Café & Juicery – smoothie bowls, raw snacks, and GF-friendly menus
• tashas Waterfront – Cafe thats able to accommodate a range of allergies
• The Lighthouse Cafe – Offers gluten-free bread for all sandwiches and has a gluten-free owner, making it a safe bet.
• Scheckter’s RAW – Whole-food focused with clearly labelled options
• GOLD Restaurant – African 14-course menu with live drumming and Mali puppets. able to accommodate gluten free diners
• Off the Gluten Path – Stock gluten-free and naturally free from gluten products

Must try Gluten Free eats:

• Bobotie (ask for GF prep) – spiced meat with egg-based topping ((ask for it without breadcrumbs or confirm rice base)
• Braai platters (South African BBQ) — go for boerewors, steak, or chicken with maize pap and chutney
• Pap and chakalaka – maize porridge with spicy relish
• Cape Malay curries and biryani – aromatic and gluten-free when made traditionally
• Peri-peri chicken with grilled veggies or rice
• Biltong – dried meat snack, but double-check for no wheat-based marinades
• Local rooibos tea and malva pudding alternative

Marrakech, Morocco

A sensory feast of colour, aroma, and flavour, Marrakesh offers plenty for gluten-free travellers, especially if you lean into traditional Moroccan fare. With tagines simmered to perfection, naturally gluten-free grain swaps like rice and cornmeal, and a culture that favours fresh produce and slow-cooked stews, it’s surprisingly manageable. Just steer clear of bread-heavy dishes like khobz and b’stilla unless verified gluten-free.

Gluten Free dining highlights in Marrakech

• Plus61 – modern Aussie-Moroccan fusion with allergen awareness
• Nomad Marrakech – beautiful rooftop dining with allergy-aware staff
• La Famille – plant-based courtyard café, happy to accommodate GF
• Café Clock – fun, artsy menu with Moroccan fusion, labelled GF options
• Allergy-aware staff common in riads catering to international guests

Must try Gluten Free eats:

• Chicken or lamb tagine with olives, preserved lemon, or dried fruits – slow-cooked meats or veg in clay pots (avoid couscous on the side)
• Zaalouk – spiced aubergine and tomato dip
• Harira (ask carefully) – lentil and chickpea soup, check for flour-thickened versions
• Couscous swaps – request rice or vegetables instead (common in tourist-friendly spots)
• Orange with cinnamon dessert – simple and safe
• Mint tea served hot and sweet — the perfect palate cleanser

Travel tip: Ask for “sans gluten” or explain in French/Arabic with a card. Many locals speak French, and private riads or boutique hotels often go the extra mile for dietary needs.

Nairobi, Kenya

A dynamic mix of wild and urban, Nairobi offers something few cities can: breakfast in a boutique café and a giraffe encounter before lunch. It’s the gateway to safari adventures, vibrant markets, and a rich Swahili-influenced cuisine. While gluten-free labelling isn’t widespread, Nairobi’s growing expat and health-conscious community means you’ll find organic cafes, international restaurants, and allergy-aware chefs, if you know where to look.

Gluten Free dining highlights in Nairobi

• Cultiva Farm Kenya – Restaurant and farm focusing on sustainable, organic food, suitable for gluten free and vegan diners
• About Thyme Restaurant – Tranquil, leafy green ambiance, eclectic menu, and well-reviewed dishes, including gluten free options
• Wasp & Sprout – popular café with GF-labelled options
• Tin Roof Café for veggie-forward, allergy-aware menus
• Habesha Ethiopian Restaurant – Popular with locals and naturally most menu options are gluten free
• Health stores like Healthy U or Greenspoon stocking GF products

Must try Gluten Free eats:

• Nyama Choma – Chargrilled meat (often goat or beef), served with simple sides like rice or plantains. Confirm no added marinades or seasoning cubes with gluten.
• Ugali with Sukuma Wiki – Maize meal (naturally gluten-free) paired with sautéed kale or collard greens. A staple you’ll find in both homes and restaurants.
• Cassava fries or matoke – Starchy, comforting, and usually safe, especially when simply fried or boiled.
• Tropical fruit platters – Pineapple, mango, and papaya sold fresh on the street—perfect for a safe snack.

Travel tip: Traditional Kenyan dishes are often prepared simply, but seasoning powders and shared grills can introduce gluten. Choose spots that focus on fresh or organic eating, and ask for plain, unseasoned meats.

Zanzibar, Tanzania

Craving white-sand beaches, spice-scented air, and food that’s both vibrant and surprisingly gluten-free-friendly? Zanzibar delivers. This laid-back island off the coast of Tanzania blends East African, Arab, and Indian influences, and much of the local food is naturally free from gluten and dairy. Think grilled meats, coconut-based curries, rice dishes, and tropical fruit — all without the hidden gluten traps of Western processed foods.

Gluten Free dining highlights in Zanzibar

• The Rock Restaurant (Michamvi Pingwe): Dine on grilled lobster or octopus while surrounded by turquoise waves. Ask for sauces on the side — the seafood and rice combos are naturally gluten-free.
• Emerson on Hurumzi (Stone Town): Rooftop fine dining with a Swahili tasting menu. Let them know your dietary needs ahead of time, coconut-based curries and rice dishes are their specialty.
• Forodhani Gardens Night Market: Head to the grilled seafood stalls for mishkaki and sugarcane juice. Steer clear of Zanzibar pizza or fried goods unless you can verify the oil and batter.
• Lukmaan Restaurant (Stone Town): A no-frills favourite for locals and travellers alike. Opt for pilau rice, grilled fish, banana stew, and sautéed greens — all naturally gluten-free.

Must try Gluten Free eats:

• Octopus curry with coconut rice — rich, creamy, and naturally GF
• Mishkaki — grilled skewers of meat or seafood (double-check marinades)
• Urojo soup — a tangy Zanzibar street food; ask for gluten-free prep (they may use wheat noodles or flour thickeners)
• Tropical fruit — mango, jackfruit, pineapple, papaya, and passionfruit picked fresh
• Cassava fries or sweet potatoes as naturally gluten-free sides

Travel tip: While English is widely spoken, it helps to explain your needs clearly or carry a gluten-free translation card in Swahili. Many hosts in eco-lodges and boutique hotels are happy to adapt meals once they understand your restrictions.

Planning a trip? We’ve put together a full gluten free guide to Zanzibar; restaurant picks, safe dishes, and Swahili allergy phrases to help you travel confidently. Read the full Zanzibar guide →

Amman, Jordan

Amman is a warm, welcoming city where the traditional food offers a surprising array of gluten-free options. With a diet rich in rice, grilled meats, pulses, and fresh salads, Jordanian cuisine makes it easy to eat well and safely. Restaurants in Amman are used to hosting international visitors, and many high-end and modern eateries are familiar with dietary restrictions.

Gluten Free dining highlights in Amman

• Shams El Balad – beautiful café that caters to dietary needs with fresh, seasonal menus
• Ketolicious – Gluten Free and keto bread, baked goods, pizza and salads
• Mahfooza Gluten Free Bakehouse – dedicated gluten free bakery
• Beat The Wheat – dedicated gluten free bakery
• Sufra – authentic Levantine dining with flexible options

Must try Gluten Free eats:

• Mansaf – the national dish (lamb in yoghurt sauce over rice); just skip the flatbread base or confirm it’s served separately
• Mezze platters – try hummus, baba ghanoush, labneh, stuffed grape leaves (warak enab), and tabbouleh (ask to swap bulgur for quinoa or leave it out)
• Shish tawook or kebab with rice and grilled vegetables
• Mujaddara – lentils and rice with fried onions
• Fresh juices and Arabic coffee to sip between sights

Doha, Qatar

It’s a major transit hub, but is so much more than just a stopover. Thanks to its international flair and traditional Arabic roots, gluten-free travellers can enjoy everything from luxe hotel breakfasts to authentic local dishes with ease. Many restaurants are located inside hotels and malls, which are well-versed in dietary needs.

Gluten Free dining highlights in Doha

• Evergreen Organics – Plant-based café with GF options clearly labelled
• The Bread Shop Gluten Free Bakery – Gluten-free breads and desserts. They explain the ingredients
• Pure Eats Co – It’s the first certified gluten and dairy-free restaurant in Qatar, offering a safe and delicious dining experience
• Nobu Doha – Top-tier Japanese fusion with GF soy sauce available

Must try Gluten Free eats:

• Grilled hammour or prawns – local fish dishes cooked simply
• Tabbouleh (ask to sub bulgur for quinoa or extra veg)
• Stuffed vine leaves, lentil soups, and mezze like hummus, mutabbal, and labneh
• Machboos – spiced rice with lamb or chicken (ask about stock or seasoning)
• Shawarma platters (ask for no bread) and mixed grills with rice or fries

Dubai, United Arab Emirates

Dubai is all about luxury, spectacle, and international flair—and that extends to food. With a huge expat population and a booming wellness scene, gluten-free and allergy-friendly options are easier to come by here than in many parts of the region. From five-star hotel dining to gluten-free-friendly falafel joints, there’s plenty to explore. Plus, English is widely spoken, and staff in major restaurants are used to handling dietary requests.

Gluten Free dining highlights in Dubai

• Angel Cakes – This cafe features a menu where almost everything is gluten-free
• Wild & The Moon – cafe with a huge variety of fresh, gluten-free, plant-based dishes, two locations
• Skinny Genie Cafe – cafe with fantastic Gluten-free and vegan dishes
• Lapa Eatery Restaurant – Focussed on healthy foods catering to gluten free, dairy free and vegan diners
• Black Tap Craft Burgers & Shakes – Delicious halal and gluten free burgers
• Tawa Gluten-Free Eatery – Dedicated Gluten Free restaurant
• KOBEYa Restaurant – Dedicated gluten free restaurant serving a variety of dishes

Must try Gluten Free eats:

• Falafel and hummus platters – At higher-end or Western-friendly restaurants, these are often prepared gluten-free—but ask if flour is added to bind the falafel.
• Grilled kebabs with saffron rice – Found in Emirati, Iranian, and Lebanese restaurants, usually safe and delicious.
• Seafood dishes at Pierchic or Bu Qtair – Freshly grilled, often served with rice or salad—always confirm preparation.
• Camel milk gelato or date-based desserts – Found in local dessert shops or high-end hotel cafés.

Travel tip: Dubai’s international scene means many kitchens are used to allergy requests, but it varies. Stick to health-focused cafés or fine dining for the best chance at safe prep. Avoid buffet-style dining unless the venue has dedicated gluten-free procedures.

Istanbul, Turkey

Istanbul dazzles with its layered history, stunning architecture, and deeply satisfying food. From fresh fish to sizzling street snacks, it’s a paradise for food lovers, but gluten-free travellers need to tread carefully. Wheat shows up in more places than you’d expect, from bulgur in salads to flour-dusted grilled meats. That said, with the right tools (like a solid allergy card in Turkish), Istanbul is so worth the stop.

Headed to Turkey? Check out How to Read Gluten & Dairy Ingredients in 9 European Languages (+ Label Rules You Need to Know) for more great advice

Gluten Free dining highlights in Istanbul

• Karakoy Gulluoglu – One of the few places you’ll find gluten free Baklava
• Sirin Fırın – bakery known to offer gluten-free cakes and treats
• Rolla GlutenFree – Gluten Free restaurant, serving burgers, bowls, pizza, desserts,
• Neolokal – modern Turkish fine dining, happy to adjust menus
• Old Ottoman Cafe & Restaurant – Turkish cuisine with knowledgeable staff

Must try Gluten Free eats:

• Mercimek çorbası (lentil soup) – check it’s not thickened with flour
• Kuzu şiş – lamb skewers, naturally GF
• Şakşuka – cold eggplant and tomato mezze
• Dolma (stuffed vine leaves or vegetables) – ask if rice-only, as some include breadcrumbs or bulgur
• Grilled sea bass or dorado at a fish restaurant — just double check for flour dusting or breading
• Baklava and simit are sadly off-limits traditionally, but gluten-free desserts are beginning to appear in modern cafes so keep an eye out