Ten years ago no one knew what the word gluten even meant. These days more and more people are discovering they're gluten or wheat intolerant. Fortunately, Tāmaki Makaurau's food and beverage scene has evolved to reflect the growing need for gluten-free options but who does it best?
We've got the intel on your top gluten-free eateries in Auckland—some of which are fully gluten-free and many which have alternatives so damn tasty they outshine their glutinous counterparts. For our coeliac friends, it's always best to call ahead to ensure these eateries can safely accommodate coeliac needs, just to be safe. Read on for the best gluten-free eateries in Auckland.
The GF Depot
After mouthwatering gluten-free fare? Make a beeline for The GF Depot for everything from beef and cheese burgers matched with a euphoric load of fries to lemongrass curry and borderline spiritual pancakes. Impressive from first bite to full belly, if you've ever felt awkward (or worse, apologetic) about your dietary requirements—whether you’re Coeliac, wheat intolerant, dairy-free, vegetarian, vegan, keto or low GI—The GF Depot’s got you. Rejoice.
No one should miss out on metre-long noodles, especially since in Korean culture long noodles are associated with longevity, good fortune and cherished memories. So you’ll be relieved to know you don't have to because the entire menu at Tokki can be made gluten-free. Halleluiah! The menu is seasonal so it's always evolving to spotlight the freshest local produce. Created by cult-favourite Gochu's Jason Kim, Tokki's Korean fare makes it, hands down, one of the best gluten-free eateries in Auckland.
The Bridgman is basically a gluten-free dream with the majority of their menu having a gluten-less, but no less tasty, alternative. Treat yourself to burattini with mandarin oil and cabernet syrup, sirloin steak and fries with truffle sauce, lamb ribs with zaatar, a plant-based burger and more. Do partake of the cocktail menu and make sure you save room for dessert—they do a mean Basque cheesecake with raspberry sauce and double cream.
For brunch with a Japanese twist pop to Pikuniku and enjoy mouthwatering dishes in a darling picnic-inspired fit out. Tuck into an omurice omelette, mango coconut rice pudding or good ol’ scrambled eggs on toast (except these eggs are the most perfectly cooked eggs in all of existence). Also deserving a mention is their taro latte with creamy coconut milk served in a cute-as-a-button ceramic mug. It's a next-level picnic, and we're here for it.
Jerk chicken, Rasta pasta, Jamaican Ital coconut curry, empanadas and cauli bites could all be yours at Nanny’s Eatery. The spice-laced dishes showcase the heat and flavours of the Caribbean with loads of gluten-free options. And on the beverages front, their extensive list of rums imported from Jamaica makes Nanny's one of the best places to sip on a Dark and Stormy... or three.
If you’re in the mood for a slammin’ good sando, Phat Philly’s is the spot to hit. And if you’re gluten-free, that’s no problem. Wrap your mitts around their classic Philly cheese steak with hot cheese and onions, or the moreish mushroom vege take. Dunk that goodness into a punnet of melted cheese then stuff it into your mouth hole. Pair with tater tots or a violet slaw for ultra satisfaction.
BANZIHA Korean Bar And Restaurant
If your taste buds are calling for Korean, another great option is BANZIHA. With a bunch of gluten-free options, you can get a solid feed even if you're gluten-free. Big, bold, unabashed flavours await you in the form of bibimbap, japchae glass noodles and charcoal pork belly with stir-fried kimchi or graze on a couple of their smaller dishes. They've even got soju slushies in strawberry or peach. YAS.
Sleek and French on Karangahape Road, almost everything at Atelier is, or can be made, gluten-free making the French tapas, wine and cocktail bar one of the best gluten-free eateries for a boujee meal among friends. For the full fancy fantasy opt for dishes like the truffle stracciatella served with leek fondu, oyster mushrooms, enoki and buckwheat; the roasted rosemary camembert with Manuka honey or the poached market fish with Jerusalem artichokes, beurre Blanc and parsley green oil. Better still, order a bunch of plates and graze while you work your way through their delightful cocktail menu.
Lebanese cuisine has so many options for gluten-free dining and no one does it better than Gemmayze Street. Tucked into the back of St Kevin’s Arcade, it's one of the best gluten-free eateries around. Feast on all your favourites, from hummus and babaganouj to falafel and chicken shish. And discover soon-to-be favourites like Samar grilled fish, banadoura heirloom tomato and braised onion lamb. All proteins are free-range and halal and all seafood is sustainably caught which is all the more reason to get amongst.
Almost all of INCA Ponsonby’s menu can be made gluten-free which is a relief because you’ll want to eat all the things. Their ceviche will have your tastebuds a-singing, the char-grilled eggplant in ancho miso caramel is as drool-worthy as it sounds and their woodfired butternut pumpkin is next level. Wash it all down with some seriously show-stopping cocktails and finish off the meal with a stone-baked dark chocolate fondant with preserved cherry and hazelnut or egg custard chawan mushi with coconut rum… or maybe both.
With a team of chefs specialising in cuisine from Japan, Hong Kong, China, Thailand, India and Sri Lanka, East is a true fusion of modern Asian flavours and culinary traditions, and much of the plant-focused menu (which just so happens to be 75% vegan) is gluten-free. Dishes include edamame with black shiso salt; steamed mushroom cheung fun with homemade XO sauce; som tam, gado gado and larb salads; pad see ew noodles; Southern Thai yellow curry and kaffir lime and lemongrass crème caramel.
The Caker’s creations always look too good to eat (but you won’t be able to resist). Their small kitchen means they’re unable to cater to coeliacs but if you’re avoiding gluten for a different reason their gluten-free cakes, of which there’s a pretty large range to choose from, are as delicious as they are drop-dead gorgeous.
OMGoodness Specialty Breads
When OMGoodness owners Scott and Ruth realised their daughter wasn’t able to eat gluten, Scott worked hard to develop a gluten-free alternative his daughter would love, and it launched the delightfulness that is OMGoodness. Pair your fave dips and cheeses with the spongey and delicious bread range and 'cwackers' and know that everything will be undoubtedly gluten-free.
Amaranto Food Truck
Warkworth & Matakana
Heaven exists and it comes in the form of a little yellow food truck packed with gluten-free, handmade pasta which we liken to a bowl of actual joy. Created by husband and wife duo Tommaso and Luisa, Amaranto has been making the streets of Tāmaki Makaurau that much better since 2018. Their recipes are inspired by the Italian regions of Piedmont, Marche and Campania, with a gluten-free spin, of course. Serving homemade Italian delights like spinach and ricotta ravioli, smoked provolone croquettes and potato gnocchi, you can get all of the Italian, bellyache-free.
Wen and Yen
Titirangi & Albany
Born from a sweet daydream, Wen and Yen pack a punch… of gluten-free goodness that is. It’s a total gluten-free (and vegan) dessert haven and you’re loving everything from filled doughnuts and cinnamon buns to pies in both the Christmas and mince varieties. Pick up a mixed-flavour mini doughnut box for a cheeky picnic—It’s such an easy way to make sure there are treats for everyone—plus they’re damn tasty.
Baker & co.
Everything is made in-house at Baker & co. and the team prides itself on using the best quality ingredients including free-range eggs and meat. Almost all of their menu items are gluten-free or have a wicked gluten-free alternative so pay a visit for breakfast, brunch, coffee or treats. We’re eyeing up their pancakes with whipped passion fruit butter and vanilla syrup and we can’t get enough of the suburban bakery’s old skool GF goodness. Their melting moments, babycakes and triple choc cheesecake are where it’s at.
It’s no surprise Coco’s Cantina remains a cult favourite. Having been a Karangahape Road staple since 2009, we're counting down the hours until we can kick back and enjoy the gluten-free pasta Happy Hour. In the meantime, their polenta chips with confit garlic aioli have been tiding us over. The team describe their food as seasonal, rustic and made from quality ingredients, and the dining experience is like being at a friend’s house.
When you’re in the mood for Vietnamese, Café Hanoi’s your go-to. With a pretty extensive (and delicious) gluten-free menu offering authentic Hanoian street food, you’re in your element. A particular favourite is the green prawns coloured with pandan leaves, served with house-made chilli sauce for an extra kick. What a way to level up your gluten-free eats.
Ponsonby & Auckland CBD
Taco Medic’s entirely gluten-free menu could be just what the doctor, or should we say, dietician ordered. Hailing from Queenstown the tasty taqueria has landed in Tāmaki Makaurau and we’re absolutely stoked to have them. From pulled free-range chicken to Manuka honey, coriander and lime spiked free farmed pork, 12-hour slow-braised beef brisket, citrusy fish and a myriad of mouthwatering vege options, there really is something for everyone and that’s even before we get to the nachos, grilled corn esquites, tequila shots, craft sofas, pints and frozen margs. Party.
The Chosen Bun
East Tamaki / Stonefields
Three words: buttermilk fried chicken. This is not a drill, The Chosen Bun is slingin’ gluten-free fried chicken and it’s everything you want it to be. Get it bunned up in The Plain Chick or The Hot Chick burger, the latter which comes doused in smokey hot sauce, Swiss cheese, pickles, slaw and aioli (gluten-free buns, naturally), or enjoy it sweet and spicy popcorn chicken style. The good folks also churn out a gluten-free wild-caught battered fish burger called The O’fish’ial. Legit.
Sleek seafood restaurant, Kingi, caters to all diets. Smoked kahawai and pickled egg, hemp heart granola with raspberry and peach, wood-roasted oyster mushroom antipasti… The menu is a celebration of independent fishermen and women around Aotearoa, their fish is line-caught using sustainable fishing methods, and their meats and produce are locally sourced and organic whenever possible. Sustainable, responsible and diet savvy, whether you’re feeling breakfast, lunch or dinner, this place is ace (we had to).
Every mouthful at Tok Tok is a moment of pure joy. With a tonne of gluten-free options to choose from, you won’t know where to start. Fortunately, the wait staff are super helpful with recommendations to make sure you don’t miss out on the most popular fusion gems. Fill your table with pops of colour then feast.
You’ll be treated by the sweet smell of aromatic spices when you step into 1947 Eatery. Named after the year India gained its independence, the eatery serves vibrant Indian flavours with plenty of gluten-free snacks, tandoor meats, curries and sides to choose from. Start your feast with curry chips- golden crinkle cut fries topped with butter chicken sauce and melted cheese-nibble on tandoor meats and paneer, and live the good life with authentic curries and curious cocktails. Come hungry.
GoGo Daddy Thai Canteen
The staff at GoGo Daddy take dietary requirements really seriously so you can rest easy knowing they’ve got you. Order a bunch of plates of ‘big delicious’—they’ll arrive at your table, whip-fast —and tuck into some of the best Thai food you’ve ever tasted. P.s. the crispy salmon salad is next level.
The Flying Burrito Brothers
Whether they’re named after the American country rock band or not, hearing that The Flying Burrito Brothers do a mean gluten-free enchilada will be music to your ears. Choose from corn tortillas stuffed with ancho chilli pork baked in chipotle sauce or spicy black beans in salsa verde. Tacos more your style? All their tacos can be made gluten-free, and dairy-free too if needed. Delicious.
Did you know that the delectable Italian pasta bar in St Kevin's arcade offers gluten-free pasta? Whether you’re in the mood for a prawn bisque, a vegetarian dish or even just salt and pepper simply swap out any of Pici’s pasta dishes for a cheeky gluten-free number and you’re good to go!
Sitting on the edge of Victoria Park, this place serves healthy and seasonal deliciousness. Their cacao banana waffles, granola, buckwheat polenta, breakfast mince, market mushrooms and vege patch dishes can all be gluten-free, as can their range of tasty salads. Fun fact: Hēmi has partnered with local F45 gyms to provide meals for the iconic F45 Challenges so you know their health game is strong.
So dang cool, Honey Bones is the slickest. Plus, almost their entire menu can accommodate gluten-free needs. Buckwheat bowls, a quick butty, Cilbir eggs, pea pancakes and zesty zucchini fritters could all be in your future. Or maybe you'd like to load up large on The Full Bones. We've got our eyes on the Turkish scramble. They don't take bookings so you'll probably need to wait for a table, but it'll be so, so worth it.
Geeks On Sainsbury
While we love Geeks On Sainsbury for its coffee and bagels, we can't go past their epic gluten-free feasts. Their eggs bene (choose between Pokeno bacon, Aoraki smoked salmon or pan-fried tofu) comes with a gluten-friendly layered agria potato or a moreish pork salad. Think sunflower seed-crusted pork, house-made chutney, shredded apple and roquette salad on roasted veggies. The rest of their menu is pretty damn dope too.
Best Ugly Bagels
Newmarket, City Works Depot, Commercial Bay, Auckland Airport
Montreal-inspired, these hand-made, wood-fired bagels are top-notch. Happily, the gluten-free variant is only $1 extra and is just as crispy on the outside and chewy on the inside as the standard ones. There are at least 17 toppings on offer, ranging from simple spreads like P.B.J, Best Ugly classics like Tuna Melt and the pastrami-mustard Yodi, the uniquely Kiwi Swiss Melt (which is basically a mousetrap) and even a bagel-shaped ode to the Jelly Tip.
Westmere icon, Catroux, ticks all the boxes with a range of healthy meals to go, generous salads, indulgent cabinet treats and a menu stacked with dreamy brunch dishes. They have gluten-free options across their whole range including their take-home Cottage Pie, a Fitness Bowl that'll leave you 100% satisfied and dairy-free Goodness Muesli Pot complete with coyo, packed rhubarb and raspberry blitz. We could eat all these things over and over but what we're absolutely living for is their gluten-free Muffin Of The Day. With flavours changing daily this is a total showstopper; get in quick before they're sold out.
The Butcher's Son
Plant-based and inspired by dishes from around the world The Butcher's Son is almost entirely gluten-free (they even have a coeliac-friendly fryer). Their monster burgers—in 'Beyond Cheese', 'Sunfed Chicken' or Falafel—with a hefty serving of kumara or spud fries are perfect when the hungry beast within needs to be fed, or there's a bunch of shareable plates, salads and bowls (and chocolate waffles!) to get amongst. Also on offer is a 100% vegan wine list, including cocktails and botanical pairings to take your meal to the next level. As for ambience, there are plants a-plenty including some sassy, vege-inspired artwork that always makes us chuckle.
We've found the ultimate Eggs Benedict and it's gluten-free. The aptly-named Benediction is practically a religious experience. Served on crispy potato hash, there are three flavour ways to choose from, plus the flexibility to make a plant-based option. Whether you're feeling the house-cured NZ king salmon with beetroot hollandaise, braised beef cheek with chimichurri or free-range bacon with chorizo crumb and chipotle crema, Crave will ensure your morning is off to a stunning start.
You may find it difficult to nab a table at Dear Jervois on the weekend, being a popular spot among Ponsonby locals. One of the first in the field to enter the health fad scene, Dear Jervois is still going strong. Boasting a menu full of gluten-free and dairy-free options, it’ll make eating out a breeze. Our mouth is watering at the gluten-free waffles topped with bacon and caramelised banana. Who said eating gluten-free had to be healthy? Go on, indulge a little.
Al Volo Pizza
Al Volo has some of THE BEST pizza in Auckland, and praise the food gods because they offer gluten-free bases for all of them. Their pizza menu is extensive and is perfectly Neapolitan, with simple and fresh ingredients. All the pizza sizes are 33 cm and perfect for one person or why not try a selection of pizzas and have a pizza party?
If you're in the mood for a decadent, delightful dessert, look no further. For all those who thought they'd never be able to eat ice cream cones ever again, this is for you. Giapo's cones are halal, vegan, kosher, egg-free and, yes, gluten-free too. Better still, this goes for ALL their cones, even their Colossal Squid! They now offer a handy click-and-collect service through their Giapo App so you can skip the queue and get straight down to indulging.
This neon fusion eatery packs a whole lot of gluten-free dishes. Taro chips with plum sauce, free-range chicken nibbles with Sriracha, stir-fried Asian greens, pad thai, larb and the Kiss Kiss signature buddha bowl… there's plenty to keep you going. And if you have room for dessert, you absolutely can't go wrong with their mango sticky rice.
Grey Lynn, Commercial Bay
Created by brothers, Tim and Luke, Wise Boys prides itself on being "a one-stop shop for a face full of indulgent plant-based burger goodness" and luckily, the gluten-free among us need not miss out. Five of their signature burgers have gluten-free options—their Classic Cheese, Moroccan, Spicy Mex, Smoke and Fire and Hungry Jack—and their rotating specials can often be made gluten-free too.
We really feel for those gluten-free peeps who can’t enjoy a Japanese meal, with limited places offering gluten-free options. Unknown to many, Masu offers an entirely gluten-free menu, so you can save yourself the hassle of working through the entire menu to figure out what you can and cannot eat. Talk about effortless dining.
Daisys of Jervois
The hunt for the perfect gluten-free cheese scone led us to Daisys. Served hot and buttery, and baked fresh daily, every bite is AH-MAZING. They also do date scones for when you're after a little sweet somethin' somethin'. And if scones aren't quite your jam, never fear, the gluten-free spread here is ever-expanding. Think berry muffins, choc coconut clusters and keto savoury items like lasagne and pies. Drooling yet? We are.
We fell hard for Culprit when they introduced their new-wave Trolley Derby and we've been madly in love ever since. With an ever-changing seasonal menu, gluten-free diners need only notify the team and they'll whip up something inclusive and no less magical.
If you’re lookin’ to dine somewhere a little more upmarket but still conscious of your tummy's needs, then Prego restaurant is the place to go. Ponsonby Road stalwart Prego offers an authentic Italian menu with many tasty gluten-free options. Some of the dishes include crispy skin duck breast with puy lentil ragu, mushroom, wilted spinach and orange; ora King salmon, ponzu vinaigrette, pickled fennel and anise Crème Fraiche and a pea risotto with pancetta, mint, pecorino romano and mascarpone; plus pizzas and pasta. Delizioso!
Little Bird Organics And The Unbakery
Ever get miffed that being gluten-free you can never eat from a bakery? Not to worry, because Little Bird has evolved the art of baking with their “Unbakery.” Everything they sell in their bakery section is raw, gluten-free, dairy-free, refined cane sugar-free and vegan. We’re talking cheesecakes, slices, macarons—you name it. And you’d be surprised at how delicious these recipes are. Not to mention, they’re on the healthier side of things. Little Bird is also a café with a full menu offering the same healthy alternatives to some of your favourite dishes. It's the perfect brunch date location for a super delicious meal and somethin’ sweet after—they even do take away, so you can indulge at home (guilt-free) later.
Swedish blueberry waffles exist and they’re naturally gluten-free. Appropriately served as heart shapes, Snö’s waffles are accompanied by marinated blueberries, cruesli, nuts, seasonal fruit, rhubarb cream, blueberry syrup and ice cream. If you’re not feeling the waffles (who are you) order yourself a mushroom and potato rosti stack with eggs, lentils, herbs, pecorino and salsa verde or monster a bowl of superfood creuseli with berry compote and ube coconut yoghurt.
Tonnes of traditional Sri Lankan dishes are gluten-free thanks to rice, rice flour and urid/lentil flour being major culinary staples. 7 Siri's 'bathmalu' dish—six curries on rice wrapped in a banana leaf—is always a good time, or you can feast upon filled rice flour 'dosa' pancakes or dainty cup-shaped appa. You're probably going to want everything, which they're totally prepared for with buffets on offer Friday through Sunday nights and a vegan-only one on Thursdays.
The Vegan Treatory
Okay, so it’s not an eatery per se but we’re obsessed with the idea of gluten-free cookies flying towards our doorstep so we had to mention The Vegan Treatory. As the name suggests, their main focus is vegan but they’ve done all the gluten-free peeps among us a solid with three exceptional gluten-free flavours: The Classic Choccy Chunk Cookie, The Triple Choccy Chunk Cookie and The White Choccy Macadamia Cookie. And these aren’t just any cookies-they’re the full cookie fantasy: thick, chewy and decadent. Drooling over your screen? Order yours, stat.
Not full yet? Eat your way around Auckland's best vegan restaurants.
Image credit: The GF Depot and Tokki by Eric Jang, Nanny's Eatery by Wono Kim, BANZIHA, INCA by Wono Kim, The Caker, Cafe Hanoi, Tok Tok, Hemi by Wono Kim, The Butcher's Son, Giapo, Little Bird Organics and The Unbakery.