Jo

Gluten Free Asia & Oceania: Bali, Tokyo, Melbourne, Auckland and More

Posted on by Jo

Asia and Oceania cover some of the most exciting and diverse food destinations on the planet — and for gluten free travellers, that cuts both ways. Some destinations are remarkably easy to navigate, others require a bit more preparation. Either way, the reward is worth it.

We’ve rounded up ten locations across the region that aren’t just worth a visit, they’re worth a meal or five. From Bali’s thriving plant-based café scene to Tokyo’s rice-based staples, Melbourne’s coeliac-friendly brunch culture to the Cook Islands’ naturally gluten free traditional cuisine, this list is designed to help you travel with confidence and a full, happy belly.

Each destination covers why it works for gluten free travellers, what to safely eat, and local highlights to try, tweak, or avoid.

photo of lighted city buildings during nighttime

Asia

Bali, Indonesia

Whether you’re looking for a beach holiday, spiritual serenity, or surf breaks, Bali delivers and does it all with an allergy-aware food scene. Thanks to its popularity among Australian and European travellers, gluten-free options are widely available, especially in hotspots like Canggu, Ubud, and Seminyak. The island’s love for fresh produce, rice, and coconut also means naturally gluten-free dishes abound.

Gluten Free dining highlights in Bali

  • Alchemy – Bali’s first raw vegan café with GF options throughout in Ubud, Uluwatu and Canggu
  • The Shady Shack – vegetarian haven with GF clearly marked in Canggu
  • Ginger Moon Canteen – a modern Asian restaurant and canteen in Seminyak, known for its sharing-style, locally inspired dishes
  • Bali Buda – organic café and grocery with baked goods and allergen info in Canggu
  • Mamasan Bali – An asian fusion restaurant in Kuta

Must try Gluten Free eats:

  • Nasi campur – a mixed plate of rice with vegetables and meat (ask for gluten-free sauces)
  • Chicken or tofu satay – grilled skewers with peanut sauce (confirm no soy sauce)
  • Tempeh bowls, smoothie bowls, and vegan platters from Bali’s thriving plant-based cafés
  • Grilled fish with sambal matah (a fresh, spicy shallot and lemongrass relish)
  • Smoothie bowl with GF granola – everywhere and beautiful

Chiang Mai, Thailand

Chiang Mai blends ancient temples, lush mountains, and buzzing night markets, all with a laid-back, welcoming energy. While Thai cuisine can be tricky for gluten-free travellers due to soy sauce and oyster sauce, Chiang Mai is ahead of the curve. Thanks to its expat and wellness communities, you’ll find health cafés, gluten-free bakeries, and restaurants that truly understand allergies.

Gluten Free dining highlights in Chiang Mai

  • Blue Diamond Breakfast Club – Celiac-friendly and clearly marking gluten‑free menu items. Expect brunch classics like pancakes, muffins, sandwiches, and Thai‑style dishes made safe and delicious.
  • Happy Allergy Bakery – A fully gluten‑free bakery offering sourdough toast with avocado, poached eggs, cookies, cakes, buns, and gluten‑free burgers and fries
  • Free Bird Café – socially conscious café with marked GF menu
  • Goodsouls Kitchen – This vegan cafeteria stocks a generous gluten‑free menu
  • Garden to Table Chiangmai – Caters to vegan and gluten free dietary needs
  • Health shops and markets with GF snacks and Thai-style superfoods

Must try Gluten Free eats:

  • Khao soi with rice noodles – this famous northern Thai dish is typically made with egg noodles, so ask for rice noodles and soy-free curry base
  • Sticky rice with mango – naturally GF and widely available
  • Papaya salad (som tum) – fresh, spicy, and gluten-free if made without soy sauce
  • Thai curries (green, red, massaman) – traditionally made without wheat, but double-check if any commercial pastes or thickeners are used

Travel tip: Chiang Mai’s conscious food scene makes it easier to avoid cross-contamination. Always ask about soy sauce (ซีอิ๊ว – see ew). A Thai-language allergy card is essential for markets or street food, especially if you’re exploring beyond the Old City.

Colombo, Sri Lanka

Colombo is a vibrant city where traditional Sri Lankan flavours meet a growing modern café culture. Thanks to its rice- and coconut-based cuisine, many dishes are naturally gluten-free, perfect for travellers who want to explore bold, fresh tastes without worry. English is widely spoken, and allergy awareness is on the rise in boutique cafés and markets.

Gluten Free dining highlights in Colombo

  • Culture Colombo – Authentic Sri Lankan fare served with allergy-aware staff
  • The Good Market – weekend market with local producers offering fresh, allergy-conscious foods and snacks
  • Ceylon Curry Club – Accommodating of coeliac needs and dishes up tasty versions of traditional dishes.
  • Upali’s by Nawaloka – traditional Sri Lankan restaurant with helpful staff and naturally gluten-free curries
  • Ranbath Organic – An all‑vegan gluten free gem serving traditional foods

Must try Gluten Free eats:

  • Hoppers (appa) – bowl-shaped pancakes made from fermented rice flour, often served with coconut sambol or curry
  • Pol sambol – a fiery coconut relish that’s a staple accompaniment
  • Kiribath – creamy coconut milk rice traditionally eaten for breakfast or celebrations
  • Fish ambul thiyal – a tangy, dry fish curry made without wheat-based thickeners
  • Dhal curry (parippu) – red lentil curry that pairs perfectly with rice

Travel tip: Carry a gluten-free allergy card in Sinhala or Tamil, but English is widely understood in Colombo’s restaurants. Many chefs are happy to adapt dishes once they know your needs.

Hong Kong, SAR China

A world-class destination for food lovers, Hong Kong delivers dazzling diversity—but gluten-free travellers should tread carefully. Cantonese cuisine often relies on soy and oyster sauces (loaded with wheat) and high cross-contamination risks, especially in traditional eateries. That said, things are changing rapidly and it is fast becoming much easier to dine Gluten Free.

Delicious Gluten Free Dairy Free meal in Hong Kong from Oolaa Start Street

Gluten Free dining highlights in Hong Kong

  • Dandy’s Organic Cafe – Dedicated, 100% gluten-free restaurant, but they recommend coeliacs avoid some menu items and can cater to additional health concerns, intolerances, and allergies
  • 1908bc British Chinese – One of the few places in Hong Kong to serve truly safe gluten free Chinese food
  • Oolaa Star Street – This cafe in Wan Chai is able to do delicious gluten and dairy free meals
  • Madame Fu Chinois – Serving unique, high quality specialty Cantonese dishes, not dedicated gluten free but staff are knowledgeable
  • Chilli Fagara – If you’re a fan of spicy Sichuan cuisine this intimate spot is very accommodating for gluten free

Must try Gluten Free eats:

  • Steamed seafood or dim sum (custom GF versions) – some dim sum spots now offer GF soy or rice paper wraps
  • Roast meats with rice – skip the sauce, and you’re safe
  • Congee (rice porridge) – request no soy or gluten-containing toppings
  • Western fusion brunches – shakshuka, avocado toast (on GF bread), smoothie bowls

Travel tip: Always carry a gluten-free allergy card in Traditional Chinese — soy sauce and oyster sauce are everywhere. Even small substitutions (like tamari or plain rice) can keep a meal safe. Many locals speak English, but staff appreciate the effort to show a translated card for clarity.

Seoul, South Korea

While gluten is common in Korean soy sauce and battered dishes, awareness is growing, and rice-based staples give you a solid base. With smart planning and the right phrases, Seoul can be a fantastic gluten-free adventure.

Gluten Free dining highlights in Seoul

  • Plant Café – 100% vegan and gluten-free options clearly marked
  • Buddha’s Belly Itaewon – GF burgers and brunch in a stylish setting
  • Sunnyhouse – One of the very few fully GF restaurants in Seoul it also caters to vegana s well
  • High-end hotels – like the Four Seasons and Lotte often accommodate dietary needs well

Must try Gluten Free eats:

  • Bibimbap (without soy sauce or use GF version) – rice bowl with veg and egg
  • Samgyeopsal (grilled pork belly) – cook it yourself at BBQ restaurants with separate sauces
  • Japchae – sweet potato noodles (ask for GF sauce or dry-fried)
  • Bingsu (shaved ice dessert) – check toppings but base is safe

Travel tip: Learn or carry phrases like “밀가루 없어요” (milgaru eopseoyo – no wheat) and use allergy cards. Stick to spots that understand dietary needs — many international cafés do!

Tokyo, Japan

Tokyo can be tricky if you’re relying on soy sauce heavy dishes, but with the right tools (like allergy cards) and insider tips, it’s an incredible destination for gluten-free travellers. Rice-based dishes are everywhere, and a growing number of restaurants and cafés cater to dietary restrictions. If this is your first trip learn why Japan handles food allergies differently.

If you’re planning a trip? I’ve put together a full gluten free guide to Japan, labelling, safe dishes, allergy card, kombini tips & restaurants to help you travel confidently. Read the full Japan guide and if Tokyo is the starting point for a Nagano or Niigata ski trip I go deeper on that in a dedicated post.

Gluten Free dining highlights in Tokyo

  • Gluten Free T’s Kitchen – Restaurant serving delicious gluten free Japanese dishes, its small so you may need to book.
  • Tempura Asakusa SAKURA – Everything is gluten free and the flavours and atmosphere come highly recommended
  • 2foods Vegan restaurant Ginza – This vegan restaurant has some delicious gluten free options including omurice & a couple of sweet offerings. Delicious.
  • Ain Soph. Ginza – This is a great place to experience a variety of Japanese vegan food. They’re known for the pancakes. In summer you do need to book.
  • RICEHACK GlutenfreeBakery – This riceflour based bakery also does dairy free food. Note there are no tables only a bench outside
  • Marbre vegan – This vegan restaurant has a number of gluten free options including delicious cakes and pastries
  • Convenience stores (konbini) with plain onigiri, fruit, and allergen labels

Must try Gluten Free eats:

  • Yakitori (salted, not sauced) – grilled chicken skewers seasoned simply with salt
  • Onigiri – rice balls with plain fillings like umeboshi or salmon
  • Mochi or daifuku – chewy rice desserts (always check fillings)

Australia

Melbourne, Australia

Melbourne isn’t just hipster cafés and laneway bars — it’s a gluten-free paradise. Australia has strong allergen labelling laws, heaps of coeliac-safe bakeries, and menus that mark GF clearly (often with dedicated fryers and prep areas).

Planning a trip? We’ve put together a full gluten free guide to Melbourne — Discover Melbourne’s gluten-free dining scene, featuring safe eateries and delicious options for coeliac travelers to help you travel confidently. Read the full Melbourne guide

Gluten Free dining highlights in Melbourne

  • Seedling Café – 100 % gluten-free and friendly from the first bite. This cozy spot on Flinders/Little Collins Lane bowls you over with crave-worthy waffles, creamy acai bowls, savory toasties, and vibrant smoothies and it’s celiac-safe all the way
  • Schmucks Bagels – Located at Guests Lane & Collins St, it is a top pick for gluten-free travelers. They offer delicious bagels and will ask if you’re coeliac, then prepare it separately and toast it with care. Reviewers rave about their fluffy GF bagels and knowledgeable staff.
  • Hella Good – Emporium Melbourne If you’ve been craving a proper wrap and thought being gluten free your days were behind you, think again. Hella Good lives up to its name. Tucked inside the Emporium, this Greek spot nails it with gluten free options clearly marked, clued-up staff, and a Coeliac Australia sticker on your meal for extra reassurance. I mentioned I was also dairy free, and they swapped the tzatziki for hummus without skipping a beat. Safe, delicious, and seriously satisfying.
  • Bodega Underground – Hidden beneath the Crossley Hotel in Chinatown, Bodega Underground delivers authentic Mexican street food, all entirely gluten-free. Think loaded tacos, churros, birria, and mezcal cocktails in a moody, cinematic basement setting. With bottomless brunches on weekends and late-night vibes, it’s the ultimate feel-good spot for celiac diners and gluten-free adventurers alike. Don’t forget to book, this place fills up fast!

Must try Gluten Free eats:

  • Eggs on GF sourdough – brunch is a Melbourne institution
  • Bao or poke bowls – often GF with tamari or custom sauces
  • Gluten-free beer or cider – many bars stock dedicated Aussie brands
  • Lamington or Tim Tam-inspired treats – GF bakeries do them justice

Travel tip: Even small cafés usually understand “coeliac” — just clarify cross-contamination if it’s essential.

New Zealand

Auckland, New Zealand

Auckland’s food scene blends Māori, Pacific, Asian and global influences with fresh, local produce and a strong gluten-free understanding. Supermarkets and eateries often stock GF goods, and dietary requests are met with kindness.

Gluten Free dining highlights in Auckland

  • HNT Kitchen – This dedicated gluten free cafe also caters to many other allergens. Don’t worry the line moves quickly
  • Ekiben – This japanese stall in the Waitematā Train Station has gluten free, dairy free meals and also caters to vegans
  • Wen & Yen Bakery – No listing of Auckland gluten free eats would be complete without mentioning this bakery. They also do vegan treats as well so if your GF DF you’re in luck
  • Pioneer Pies – On the Albany hill this bakery has a range of fresh and frozen gluten free pies that are delicious
  • Orewa Fish & Chips – What can be more kiwi than fish and chips on the beach, and they have a dedicated fryer
  • BurgerFuel – offers dairy and gluten-free buns, often a dedicated fryer and the staff are very helpful

Must try Gluten Free eats:

  • Meat pie — as Kiwi as it gets, and gluten free versions are out there if you know where to look. Head to Wen & Yen Bakery or Pioneer Pies on the Albany hill
  • Mussels or fresh snapper — New Zealand seafood is exceptional and naturally gluten free, look for it fresh at restaurants or the waterfront
  • Asian Fusion Cuisine – Auckland does this well and it can often be gluten free
  • Asian fusion cuisine — Auckland does this better than almost anywhere in the country, and it often lends itself well to gluten free eating. Ask about sauces and you’re usually sorted

Queenstown, New Zealand

Adventure capital meets alpine charm, Queenstown is stunning in every season. Whether you’re hitting the slopes in winter, hiking Ben Lomond in summer, or wine tasting year-round, it’s a bucket list stop and has an international airport with flights from Australia. Better still? It’s gluten-free friendly.

Planning a trip? We’ve put together a Gluten Free Queenstown Guide: Restaurants, Skiing & Tips to help you travel confidently. Read the full Queenstown guide

Gluten Free dining highlights in Queenstown

  • Flame Bar & Grill – Legendary for their ribs and steaks. Staff are knowledgeable about gluten and dairy, and many mains are naturally GF.
  • Tanoshi – Japanese izakaya with rice bowls and sashimi that can be safely adapted. The team is allergy-aware, just confirm sauce ingredients.
  • Yonder – A brunch and cocktail spot with loads of gluten-free and dairy-free options clearly marked.
  • Bespoke Kitchen – Organic-focused, allergy-aware café with GF pancakes, bowls, and baking. A dream for coeliacs.
  • Erik’s Fish and Chips – Halal and Gluten Free fish and chips
  • Kinross Winery (nearby in Gibbston) – Gluten-free platters and dedicated food prep make it a great lunch stop if you’re wine tasting in the region.

Must try Gluten Free eats:

  • Fish and chips — a New Zealand institution and genuinely doable gluten free. We recommend Erik’s Fish and Chips who have a dedicated fryer
  • Blue cod — the South Island’s finest, fresh, naturally gluten free, and on menus across town
  • Wine tasting and lunch at one of the the Gibbston Valley wineries
  • Wine tasting and lunch in the Gibbston Valley — a short drive or a lovely bike ride from Queenstown, Kinross Winery does gluten free platters and the setting is hard to beat

Pacific Islands

Rarotonga, Cook Islands

With its laid-back lifestyle and short flight from NZ, Rarotonga is perfect for a weekend getaway. The island’s traditional cuisine leans gluten-free by nature grilled fish, root vegetables, coconut-based dishes — and many resorts are used to accommodating allergies.

Gluten Free dining highlights in Rarotonga

Must try Gluten Free eats:

  • Ika mata – raw fish marinated in coconut milk and lime (naturally GF)
  • Taro, breadfruit, or maniota fries – local carb swaps
  • Tuna poke bowls – just ask about sauces
  • Fresh tropical fruit – think pawpaw, mango, coconut, guava

Island travel tip: Bring your own GF snacks or wraps — stock is limited outside the resorts and central town.

Final Tips from a Gluten Free, Dairy Free Traveller

A couple eating delicious gluten free pasta
  • Don’t be afraid to ask for help
  • Always check sauces and shared fryers / water the noodles or pasta is cooked in
  • Use reviews from other gluten free or coeliac travellers, they’re gold

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

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.

Jo

Gluten‑Free, Dairy Free Travel Guide to Queenstown

Posted on by Jo

Queenstown is one of the easier places in New Zealand to eat gluten free, partly because of the strict gluten-free labelling laws and partly because the restaurant scene here is adventurous and allergy-aware. As a favourite snowboarding destination I’m a regular visitor. Honestly, being dairy-free makes things trickier, and the ski resorts require a bit of preparation. This guide covers everywhere from central Queenstown restaurants to Arrowtown, the Gibbston Valley wineries, and what to eat on the mountain or the trail.

jet boat adventure on lake wakatipu new zealand

Whether you’re visiting for snowboarding, hiking, or simply soaking up the stunning views, these local tips and trusted gluten-free spots will help you enjoy every bite without worry.

Let’s dive into the best gluten-free and dairy free eats and essential travel advice to make your Queenstown trip safe, delicious, and unforgettable.

What You’ll Learn in This Guide

  • Safe gluten-free, dairy free dishes (and what to avoid)
  • Some mouth watering dining options in key areas
  • What to think about if you’re joining a tour or day trip
  • Availability of foods at the ski resorts
  • What to take hiking or mountain biking
  • Supermarkets, websites and tips for gluten free, dairy free travellers

Gluten Free Labelling and Menu Information

If you’re visiting from overseas, it’s helpful to know that New Zealand has very strict gluten-free food standards. For a product or dish to be labelled “gluten free” here, it must have no detectable gluten, oats, or malted grains, and undergo rigorous testing to meet these rules. This is slightly different from some countries where “gluten free” can sometimes mean less strict limits. In New Zealand, sensitive testing methods can detect even tiny traces of gluten, making certified gluten-free foods among the safest for coeliacs.

However, you might also see terms like “gluten friendly” or “no gluten added” on menus, which don’t have the same strict requirements, often this is a result of these same high standards and means its made without gluten and they are trying their best but it is not a dedicated facility, however it could also mean there is a shared fryer or toaster (eek). As such could pose a risk for you, we recommend checking reviews on sites like Google Maps, Find Me Gluten Free or local Facebook Groups to see what people have said about the venue, recently especially useful if you can tell if the person is coeliac or otherwise highly sensitive.

You may also find places ask if you’re coeliac when you ask about gluten free, if you are sensitive to cross contamination just say yes. All they are really asking is do I need to be careful.

You will also see “may contain traces of gluten” on packaging or menu’s, this is usually a liability statement and is not mandatory. In many cases means the product is manufactured on shared equipment, again check the manufacturer’s website or local facebook groups if you are worried to see what people have said about a product but search first, often the question has been asked before.

What about the Oats?

As you may be aware internationally, there are different approaches to allowing oats in the gluten-free diet. In places that do allow oats, only those free of gluten contamination (‘pure’ oats) are recommended for people with coeliac disease, as standard commercial brands of oats are often highly contaminated with wheat gluten. Australian and New Zealand food laws does not currently allow oats to be labelled ‘gluten free’ so you will not find products with Oats labelled as such here. Coeliac Australia has a whole page on Oats.

Must-Try Dishes with Gluten‑Free, Dairy Free Tips

  • South Island Blue Cod – Blue cod is prized for its delicate, flaky white flesh and mild flavour. It is unique to New Zealand’s South Island, you won’t find it fresher than this anywhere else.
  • Whitebait Fritters – A South Island delicacy, whitebait fritters are small, crispy pancakes made from tiny fish. They usually contain flour, so inquire if a safe alternative is available.
  • Fish & Chips – Sitting by the lakefront with a box of fresh fish and hot chips, with tomato sauce on the side, and seagulls circling overhead. Traditionally battered fish is off-limits if you’re gluten-free, but there are places that cater to us in Queenstown such as Eric’s.
  • Kumara Fries – Made from sweet potatoes (kumara), these fries are a delicious alternative to regular chips. Look for places that fry them separately to avoid cross-contamination.
  • The Classic Kiwi Meat Pie – No trip to New Zealand is complete without trying a meat pie, flaky pastry, savoury slow-cooked filling, and a squirt of tomato sauce on top. You might have to look a little harder to find gluten free pastry but its worth it.
  • Lamb – New Zealand lamb is famous worldwide, tender, flavoursome, and often served roasted or in hearty stews. Many lamb dishes are naturally gluten-free, but always double-check sauces or coatings.
  • Asian-Inspired Dishes – Queenstown’s vibrant food scene includes excellent Asian cuisine, from Japanese sushi to Thai curries and Chinese dumplings. Many places cater to gluten-free or allergy-friendly needs; just ask about soy sauce and cross-contamination.
  • New Zealand Cheese and Charcuterie – Local artisan cheeses, cured meats, and olives make for great picnic or tasting options, often naturally gluten-free and perfect for lakeside snacking, if you’re lactose free I personally find some of the hard cheese suitable but please experiment at home first.
  • Flat White Coffee – Not a dish, but a quintessential Kiwi coffee experience, creamy, smooth, and amust try. A heads-up, oat milk isn’t gluten-free here, and lactose free milk also isn’t as common in cafés in New Zealand. If you ask for an alternative milk and are sensitive, ask for a dedicated or clean, not rinsed jug and be caucious about the milk wand.
  • Pavlova – This classic Kiwi dessert is a must-try, a crisp meringue shell with a marshmallowy centre, topped with fresh fruit and whipped cream. It’s naturally gluten-free and perfect for a sweet treat. If you’re dairy free watch out for the whipped cream
  • Cookie Time Cookies – A Kiwi sweet treat, Cookie Time’s classic cookies are beloved nationwide. Heads up they do have gluten-free options (but not dairy free), and vegan options (not gluten free) and can be found in supermarkets and dairies (convenience stores) or they have a store in Queenstown
  • Hokey Pokey Ice Cream – No Kiwi dessert list is complete without hokey pokey, think vanilla ice cream loaded with crunchy honeycomb toffee pieces. Check local dairies or ice cream shops for suitable options. If you’re dairy free as well like me look out for vegan ice cream.

What to Avoid or Ask Carefully About

  • A number of places with no gluten added options have a shared fryer or toaster, so ask questions.
  • Vegemite (contains gluten unless you buy the GF version)
  • Soy sauce unless gluten free (often in marinades and Asian sauces)
  • Cakes/pastries unless gluten free, check for dairy
  • Beer, gluten free beer isn’t super common but NZ brands with gluten free offerings include Kereru and Scott’s, you will also find low gluten or gluten reduced beers.
  • Hot Chocolate, if you’re dairy free enquire if the hot chocolate powder contains dairy

Delicious Queenstown Gluten-Free and Dairy Free Dining Options

There’s no shortage of suitable options in Queenstown. We’ve also covered options in the nearby area’s which we’re sure you’ll also be visiting.

How I Vet These Restaurants: Places I have personally eaten at since going gluten- and dairy-free are marked with an asterisk (*). The remaining spots have been heavily vetted through local communities and highly rated by fellow sensitive travelers. If you are traveling in a group, I highly recommend booking ahead, being spontaneous is wonderful, but missing out due to a full restaurant can throw a wrench in your plans.

My Personal Tolerance Standards: While I am not formally diagnosed with coeliac disease, I am highly sensitive and react sharply to minor cross-contamination, such as crumbs in a shared toaster or shared fryer oil. I personally vet these locations based on how strictly they handle kitchen cross-contamination. I am also lactose-free, though I generally choose to avoid all dairy entirely when traveling away from home to be safe.

Just make sure you ask questions, I’ve found a number of places advertised as “no gluten added” had cross contamination, think shared fryers or toasters. As is the case in some places staff knowledge varies so if in doubt ask a couple of people.

Please remember ingredients and kitchen environments can change. I do my best to keep this Queenstown guide updated based on my personal snowboarding trips, but please always double-check with restaurant staff regarding cross-contamination if you have a severe allergy or coeliac disease.

Central

Gluten-free and dairy-free breakfast spread at Balls and Bangles, Queenstown, taken during my July snowboarding trip
Bagel and coffee from Balls and Bangels
  • Balls and Bangles* – This is my go-to breakfast spot before hitting the mountain. They have a dedicated, separate toaster for their gluten-free bagels, meaning you can get a safe, hot bacon and egg bagel without worrying about cross-contact crumbs. If you’re vegan or vegetarian they also cater to your needs as well.
  • BeSpoke Kitchen – Known for gluten-free and vegetarian-friendly options.
  • Blue Kanu – Offers Pacific Rim fusion with great gluten-free choices, reputed to have a seperate gluten free menu.
  • Erik’s Fish and Chips* -A must visit, and yes I’m a regular, think fish and chips menu with locally sourced ingredients. Certified by Coeliac NZ, everything is gluten and dairy free. If you’re also halal, there is no bacon, pork or alcohol on site and halal certificates are available for all the chicken and lamb they purchase.
  • Fergburger* – I can confirm the legendary queues are real, but here’s a tip, always use their phone ordering to bypass the crowd. When you order, specify your cross-contamination limits, they use a dedicated fryer for the fries, and their gluten-free buns hold up incredibly well without crumbling.
  • Madam Woo* – The kitchen is fantastic at adapting Malaysian / Singapore style dishes safely for dairy and gluten-free needs and the staff also inspire confidence and know what is in the food.
  • Margo’s Queenstown – Mexican food with clear gluten-friendly markers on the menu, check with staff as not all these options are coeliac safe, however staff are knowledgeable.
  • odd saint – another breakfast / lunch option catering to a range of dietary needs with knowledgeable staff
  • Public Kitchen and Bar – Restaurant and Bar with a gluten free menu, caters to a variety of dietary needs
  • Saigon Kingdom – Vietnamese cuisine with gluten-free and vegan / vegetarian options available.
  • Tanoshi Cow Lane* – I love the Izakaya vibe here. The staff are allergy aware; when I visited, they walked me through exactly which sauces contained hidden gluten and adapted several dishes on the spot to ensure they were completely dairy and gluten-free.
  • White & Wong’s – Asian fusion restaurant known to cater to a range of dietary needs with knowledgeable staff.
  • Yonder* – Suitable choices are clearly marked on the menu and they have a seperate fryer and vegan / vegetarian options plus knowledgeable staff

Frankton

  • Joe’s Garage Five Mile – another chain restaurant but this eatery is unpretentious, full of heart, and perfect for lingering over great food
  • Love Chicken Queenstown* – Celiac-friendly burgers with lots of delicious choices.
  • Saigon Kingdom* – Vietnamese cuisine with gluten-free and vegan / vegetarian options available.
  • Thai Siam Kitchen – Thai place making eating out easy if you’re gluten free
  • The Shelter Bar and Kitchen – Relaxed spot in Frankton serving hearty, locally inspired fare and craft drinks, with options to suit gluten-free diners.

Arrowtown

  • Aosta – An elegant, intimate restaurant catering to gluten free diners and where Italian cooking techniques meet Central Otago’s finest seasonal produce.
  • Bendix Stables – Has some options for gluten, dairy and vegan diners
  • La Rumbla – Spanish-inspired tapas bar and restaurant where Catalonia meets Central Otago. Gluten Free diners are well taken care of.
  • Postmasters Kitchen + Bar – The most beautiful view of Arrowtown from the restaurant, menu has gluten and dairy free options.
  • Slow Cuts – Known for its burgers, slow-cooked meats, and relaxed vibe, perfect after a day exploring. They offer a gluten-free burger and friendly, knowledgeable service
  • The Shed Arrowtown* – Gluten Free Fish and Chips, tacos and toasties, the owner’s wife is coeliac.

Gibbston Valley

  • Kinross Winery, Cellar Door & Cottages – Tucked into the heart of Gibbston Valley, Kinross serves up hearty, locally sourced plates under the vines with a side of breathtaking Central Otago views. Gluten Free options are clearly marked
  • Gibbston Tavern – Offers gluten-free options along with local wines.
  • Gibbston Valley Winery Restaurant – Set against the stunning backdrop of Gibbston Valley, they focus on seasonal, locally-sourced cuisine expertly paired with their renowned wines. Gluten Free options are not marked on menu but staff are known to be accommodating.

Joining a Tour or Day Trip?

If you’re booking any guided experiences or day trips, it’s always worth asking about food upfront, you might be pleasantly surprised. Many operators are more accommodating than you’d expect if you give them advance notice.

A good example is the TSS Earnslaw steamship cruise on Lake Wakatipu, I enquired about gluten free options for the BBQ lunch and they confirmed they could accommodate it. I didn’t end up going but it’s reassuring to know that even iconic experiences like that are worth asking about rather than assuming they can’t cater for you.

The same applies to wine tours, guided hikes, and any experience that includes a meal, a quick email or call before you book can make all the difference.

Eating at the Ski Resorts

If winter sports are your thing, don’t assume the mountain will have you covered — but don’t panic either. In my experience Queenstown’s resorts do make an effort, with allergen information available and generally knowledgeable staff. That said, suitable options tend to be limited, think slices, yoghurt, fruit, chilli, soup, or salad, and if you’re a late luncher like me, pickings can get slim.

My advice, pack a lunch for at least your first day. That way you can scope out your options without being hangry at 2pm, and either enjoy something unexpected or fall back on what you brought.

Coronet Peak

Coronet Peak and The Remarkables are run by the same organisation so food preparation standards should be similar, but fellow travellers have flagged that you need to be more careful here. There should be some packaged options to tide you over in a pinch.

Cardrona

A solid option for gluten free riders. If you’re on the mountain, The Base Bar is fully gluten free. Next door, the Base Cafe has a separate fryer. has a separate fryer for chips alongside a gluten free slice (usually brownie) and crisps. Head upstairs to The Mezz for an allergy menu with a few more choices.

The Remarkables

The team at the counter were genuinely helpful, knowledgeable about ingredients and happy to pull out the allergen list without being asked. Hot food options were limited but there was usually one suitable choice, typically a soup or chilli. I’ve also seen comments online about a dedicated fryer, though I didn’t test that myself.

Treble Cone

Your best bet is the main base building. Gluten free possibilities include some of the main meals, salads, sushi, and chips if they’re using a separate fryer. Check the cabinet near the coffee counter for sweet treats too.

If skiing or snowboarding in Japan is on your list (and it should be) I’ve been in Nagano & Niigata recently and did a post on Gluten and Dairy Free skiing and Snowboarding in Nagano and Niigata you might want to bookmark

Gluten Free & Dairy Free for Tramping & Mountain Biking

One of the big reasons people come to Queenstown is as a base for day or multi-day tramps (hikes) or epic mountain bike trails, and this is where food planning with dietary needs gets a little more creative.

The good news: it’s absolutely doable, and honestly, you have more options than you might think.

For trip planning beyond the Great Walks, the Tramping in New Zealand Facebook Group is worth joining, locals give seriously useful advice on both popular and lesser known routes, perfect for finding inspiration for your next adventure.

What to look for in stores: Both supermarkets and outdoor gear stores stock backpacker meals, the boil-and-add-water pouches. Ask staff to help you find options that match your restrictions; the range has improved a lot. Staff at outdoor stores like Macpac or Bivouac tend to be hikers themselves and often surprisingly helpful.

How to think about food on the trail: Take a cue from what any smart tramper does, plan for freshness to decline. Gluten free bread or wraps do best on day one; for anything longer, harder options like bagels, crackers, or rice cakes hold up far better. A rice and vegetable salad or boiled eggs is a great first-day lunch before you transition to more packable options.

Reliable multi-day staples (for GF, DF, and combinations): Packets of tuna or salmon, salami, tube nut butters (look for Roam or Pic’s, Pic’s is in the supermarket, Roam is online), hard cheese if that works for you, energy balls, seed-and-nut based muesli bars, dried fruit and nuts, roasted chickpeas, and apples all travel well and have minimal waste to pack out.

The golden rule: test everything at home first. What sounds good in theory at the trailhead doesn’t always hold up on day three.

Gluten‑Free, Dairy Free Groceries

Queenstown grocery stores carry all the usual Kiwi brands with a solid gluten-free selection. Depending on the store, you’ll find dedicated gluten-free sections or products mixed through the regular aisles, so it’s worth a wander either way.

Here’s a tip that’s genuinely life-changing when you’re juggling multiple restrictions: before you go anywhere near a supermarket, download the Woolworths, New World, or Pak’nSave app. All three let you filter by dietary needs and show full allergen information for every product — which means you can cross-check against all of your restrictions at once, not just one. Find what works for you at home, then walk straight to it in store. No label squinting, no second-guessing. Just a heads up — naturally safe products won’t always appear in filtered results, so use it as a starting point rather than the whole picture.

If you have flexibility on where you shop, head to Frankton for the larger supermarkets and a better gluten-free range. Central Queenstown stores are smaller format with a more limited selection.

a woman shopping in the supermarket checking if the soy sauce is gluten free

Must-Have Websites

Packing Tips for Gluten‑Free, Dairy Free Travellers

  • Bring a few protein bars, snacks or backpacker meals for the emergencies
  • A few sandwich or snack sized zip lock bags if you need to decant snacks
  • If language could be a barrier, create and print translation cards and have your favourite translation app, 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
  • Some wet wipes, a pocket package or two of tissues and a mask
  • Have a small travel bag or zip lock bag to put the above in

Final Tips from a Gluten Free, Dairy Free Traveller

aerial photography of island
  • Don’t be afraid to ask for help
  • Always check sauces and shared fryers
  • Use reviews from other gluten free or coeliac travellers, they’re gold

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

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.

FAQ

Is Queenstown good for coeliacs?

What’s the difference between “gluten free” and “gluten friendly” in New Zealand?

Is oat milk gluten free in New Zealand?

Can I eat gluten free at Coronet Peak, The Remarkables, or Cardrona?

Are there gluten free fish and chips in Queenstown?

Is it easy to eat dairy free as well as gluten free in Queenstown?

Where are the best supermarkets for gluten free shopping in Queenstown?