As someone whose loved ones have serious dietary restrictions, I know the frustration that can come with trying to find options that don’t feel like a compromise.
While gluten-free options are the highest priority for some diners, it can feel rare for restaurants to take the same care. Many gluten-free diners become creative, favoring cuisines that use rice more than wheat, or becoming home chefs. Here at #ThisIsÃÛèÖÖ±²¥, we want to take care of some of that legwork for you. Here’s our guide to gluten-free dining in ÃÛèÖÖ±²¥.
As you are likely aware if you’re reading this article, there are many reasons why people dine gluten-free. While some are allergic or sensitive to gluten, others have Celiac, and gluten contamination becomes a much more serious prospect. Many people started eating gluten-free for other health reasons, where a carb-heavy substitute is maybe not the best fit.
This article aims to have a little something for everyone, but it is not comprehensive. If we’re missing your favorite gluten-free spot, please let us know! Our food writer’s email is elueders@tucson.com.
If you are a diner with Celiac, or if the stakes of your gluten sensitivity are otherwise high, we only recommend the few explicitly gluten-free restaurants on this list. Please call before dining at any place on our list to guarantee that the food meets your individual requirements.
If you’re dining with Celiac ...
Susan Fulton, left, and Mary Steiger, owners of Gourmet Girls Gluten-Free Bakery/Bistro, show off the desserts and breads they offer at their restaurant.
Bawker Bawker Cider House
Location:
Popular gluten-free options: all of their hard ciders are naturally gluten-free!
For more information, check out their .
Dedicated.
Location:
Popular gluten-free options: sandwiches, vegan options and cute desserts. This gluten-free bakery also does catering for and .
For more information, check out their .
Gourmet Girls Gluten Free Bakery/Bistro
Location:
Popular gluten-free options: they’re truly a one-stop shop for everything from breakfast (waffles and pancakes) to lunch (sandwiches) and baked goods (even wedding cakes). They also do .
For more information, check out their .
The Hidden Grill
Location:
Popular gluten-free options: the grill-based takeout menu focuses on proteins and stands out from the crowd with their meal prep options.
For more information, check out their .Ìý
If you’re dining with gluten sensitivity ...
You may recognize The Mt. Fuji Don, $15, from Kukai's sister restaurant Samurai on Oracle Road. The rice bowl has spicy tuna, cucumber, avocado, masago and more.Ìý
The rest of the restaurants on this list don't have entirely gluten-free menus, and  there might be a reasonable chance for contamination. But they offer great gluten-free options amid diverse menus.Ìý
5 Points
Location:
Popular gluten-free options: huevos rancheros, forbidden rice chilled pudding. Substitute a GF English muffin for their smoked salmon benedict or any sandwich (my favorite is the Eggleston).
For more information, check out their .
Blue Willow
Location:
Popular gluten-free options: many of their egg-based brunch options are easily made gluten-free by substituting gluten-free grain bread.
For more information, check out their .
El Torero
Location:
Popular gluten-free options: not only are the iconic Lerua's tamales gluten-free, but El Torero has a clearly labeled menu that highlights the bounty of Mexican food choices that can easily be made gluten-free: sopas, tacos, combination plates made with carne seca or carne de chile verde, alongside unique entrees like steak frites a la Mexicana or "el Hank" (a diced ribeye alongside a green corn tamale).
For more information, check out their .
Renee's
³¢´Ç³¦²¹³Ù¾±´Ç²Ô:Ìý7065 E. Tanque Verde Road
Popular gluten-free options: SO MANY options, from pasta and pizza crust to cheesecakes and baguettes. Also on the menu: lots of vegan and vegetarian specialties.
For more information, check out their .
Feast
Location:
Popular gluten-free options: several of their stand-out entrees can be made gluten-free, like their red lentil tofu, Long Island duck breast, and pork shank. They also have GF dessert options, like a chocolate squash torte, house-made ice cream and an upside down tart.
For more information, check out their .Ìý
Jonathan’s Cork
Location: 6320 E. Tanque Verde Road
Popular gluten-free options: their menu is centered around naturally gluten-free proteins, including exotic options like escargot and ostrich.
For more information, check out their .Ìý
Kukai
Location: MSA Annex,
Popular gluten-free options: rice bowls (like the kukai don, made with spicy tuna, cucumber, avocado and seaweed), onigiri, and veggie curry. Note: may contain gluten.
For more information, check out their .
LaCo
Location:
Popular gluten-free options: Not only can gluten-free bread be substituted on any of their burgers, they also have TallBoys’ iconic, naturally GF tots.
For more information, check out their .Ìý
Noodleholics
Locations: and
Popular gluten-free options: they have a dedicated gluten-free menu that includes some heavy hitters, from their popular Guilin noodle bowl to crispy pork rice.
For more information, check out their .Ìý
Selena’s Salvadorian
Location: 2513 N. Campbell Ave.
Popular gluten-free options: their pupusas!!Â
For more information, check out their .
Solid Grindz
Location:
Popular gluten-free options: spam musubi and Hawaiian barbecue options.
For more information, check out their .Ìý
Tito & Pep
Location:
Popular gluten-free options: Sea of Cortez shrimp with masa dumplings, along with their pork chop and salmon entrees, and a fire roasted eggplant agrodolce appetizer. Do NOT sleep on their panna cotta either.
For more information, check out their .Ìý
Tran’s Fats
Location: Hotel McCoy,
Popular gluten-free options: potato mochi dumplings, naked cauliflower, garlic cucumber and wings.
For more information, check out their .Ìý
Tuk Tuk Thai
Locations: | Ìý´¥
Popular gluten-free options: pad thai, hoy joh, ping (chicken or pork skewers) and holy basil chicken. Any of their soups and curries are gluten-free, except the regional khao soi chicken, unfortunately :(Â
For more information, check out their .Ìý
If you’re looking for great substitutes ...
Pizza
Burgers
- and
- (you can sub GF bread on sandwiches, too)
Pasta
- (you can also get zoodles, made of zucchini, for low-carb eaters)
Desserts
If you’re dining on a low-carb diet ...
The charred Brussels sprouts at CharroVida are gluten-free and plant-based.
CharroVida
Location:
Popular gluten-free options: any of their salads and Vida bowls can be made gluten-free and low carb. They also offer a keto chile relleno.
For more information, check out their .
Istanbul
Location:
Popular gluten-free options: any of their low-carb plates.
For more information, check out their .
Pita Jungle
Location:
Popular gluten-free options: while Pita Jungle has an extensive , their lowest-carb options are their salads and entrees, including a keto-paleo platter heaped with lean chicken and veggies.
For more information, check out their .
Urban Fresh
Location:
Popular gluten-free options: any of their wellness wraps can be made gluten-free by swapping the wrap with collard greens, and all of their “raw radiance†options are raw vegan and gluten-free.
For more information, check out their .
If you’re vegan, too ...
The B9 at Beaut Burger is 100% vegan with roasted eggplant, housemade mozzarella cheese and a pumpkin seed pesto. The only thing needed to make this gluten-free is to sub out a millet and chia seed bun.
Beaut Burger
Location: MSA Annex,
Popular gluten-free options: their 100% vegan burgers can be made gluten free with their millet and chia bun. Also, their spicy fries are some of the best in town.
For more information, check out their .Ìý
Cafe Desta
Location:
Popular gluten-free options: They have an abundance of vegan options — my favorites are gomen and tikil gomen — and while injera can be gluten-free, to be certain, you can sub in rice.
For more information, check out their .Ìý
Goodness Fresh
Location:
Popular gluten-free options: their Azteca or Thai Peanut protein bowls made with tofu.
For more information, check out their .
Lemongrass
Location:
Popular gluten-free options: vegan rice noodles, stir-fries or bowls, made with tofu.
For more information, check out their .Ìý
The Tasteful Kitchen
Location: delivery service available across ÃÛèÖÖ±²¥.
Popular gluten-free options: the vegan caterer has a rotating menu every week, with regular gluten-free options.
For more information, check out their .
If you’re looking for some gluten-free ideas ...
Alicia Ramirez places green corn tamales into a pot for steaming at El Torero Restaurant, 231 E. 26th St.
While there are too many places that make these typically gluten-free foods to list, here are some broad categories of food that are safe options:
- Tamales, like those at ±Ê±ð°ù´Ú±ð³¦³Ù´Ç’s or
- Sashimi, like that at or (Note: sushi rice can be made with vinegars that or other grains)
- Pho, like that at or
- Barbecue, like that at
- Menudo, like that at or
- Tacos made with corn tortillas, like those at ,Ìý,ÌýÌý´Ç°ù
- Ceviche, Aguachiles and other seafood cocktails like those at or
- Indian entrees served with rice, like the curries at
- Smoothie bowls with GF granola, like at and
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