A Gluten-Free Guide to Memphis

This article was written by team members at Campfire Collective in collaboration with I Love Memphis.

For those of us with gluten sensitivity, allergies, or celiac disease, finding safe and delicious dining options can sometimes feel like a daunting task. Fortunately, the culinary landscape has adapted to many dietary restrictions in recent years, with an increasing number of restaurants catering to a gluten-free diner’s needs.

In this guide, we've curated a diverse selection of restaurants in Memphis that offer gluten-free dishes so delectable that everyone will enjoy them!

Keep in mind that many dishes are already safe (or can be with a few modifications):

  • Salads (check out our Best Spots to Order Salads in Memphis)
  • Meats and veggies (basically anything not breaded or fried)
  • Vietnamese (perfect for when you are craving Asian food without the soy sauce)
  • Barbeque (whew! Leave off the bun and be sure to read our article on Must Eat BBQ in Memphis)
  • Breakfast (eggs and bacon are perfect; skip the toast!)
  • Mexican (order corn tortillas and rice dishes)
  • Indian (ask for coconut milk-based curries and the tandoori menu)
Photo of people eating on the patio of Good Fortune Patio
Alex Shansky
Good Fortune Patio

That being said, here are a few of our favorite places to eat gluten-free in Memphis.

These delightful restaurants are all gluten free, all the time:

  • Downtown and East Memphis: Raw Girls. We love their cold pressed juices and colorful salads.
  • Food Trucks: Good Groceries. The entire menu is gluten-free with the exception of the Mac and cheese and bread--but they do offer GF bread!

If you don’t want to stop eating at your favorite place, visit these popular local eateries that offer gluten free menu options, either marked on their menu or on a separate gluten free menu:

  • Downtown: SOB, Huey’s, Grecian Gourmet, Good Fortune Co., Central BBQ, Sugar Grits
  • Midtown: Huey’s, Lafayette’s Music Room, Global Cafe, Central BBQ, The Liquor Store
  • East Memphis: SOB, Huey’s, Central BBQ, Acre, The Liquor Store
Campfire Collective
GF Pomodoro Pesto from Ciao Bella

If you are looking for a specific cuisine, we’ve got you covered!

For Mexican food, you can’t go wrong without these Memphis favorites, most of which have multiple locations: Maciel’s Tortas and Tacos, Margarita’s, Frida’s, Cafe Ole, Babalu Tacos and Tapas, Las Delicias, El Porton, El Mero Taco, and El Mezcal.

We love Indian dishes from India Palace and Golden India in Midtown, plus Mayuri in East Memphis.

Asian food can be difficult with all that soy sauce, but we know Mosa and Bangkok Alley in East Memphis and Green Bamboo in Cordova all have gluten free options listed on their menu.

Satisfy your carb cravings with yummy gluten free bread and buns available at Sunrise (multiple locations), Bishop, Farm Burger, Belly Acres, Young Avenue Deli, Hopdoddy, City Silo, French Truck Coffee, Otherlands, JoJo’s Espresso, and several Huey’s locations.

If pizza is the craving of the day, head to these places for gluten free crust options: Aldo’s (multiple locations), Memphis Pizza Cafe (multiple locations), Rotolo’s, Venice Kitchen, Pyro’s, Fox Ridge Pizza, Hog & Hominy, Rock n Dough, and Ciao Bella.

Chow down on gluten free pasta options at Cocozza, Libro, Andrew Michael Italian Kitchen, Russo’s, and Ciao Bella.

For snacks or dessert, try the gluten free pastries from Lucy J’s Bakery in the Crosstown Concourse, The Ginger’s Bread Co. in Downtown, or Happy Glaze Donuts in Cordova (they even have a separate fryer for gluten free!).

Campfire Collective
Wiseacre Brewery Ready-To-Go Cocktail

Gluten Free Drinks

No meal is complete without a tasty beverage - alcoholic or otherwise. Wine is naturally gluten free, so you can enjoy your reds and whites guilt free. If you’d like a cocktail, opt for brandy, rum, tequila, or gluten-free vodka.

Beer is pretty much off-limits, so try a seltzer instead! Memphis has several breweries that offer the refreshing, bubbly alternative: Wiseacre, Memphis Made, Grind City Brewing, Ghost River Brewing, and Meddlesome Brewing all have delicious seltzers on the menu.

If you are looking for something healthy, you can’t go wrong with the Juice Bar. In addition to nutritious smoothies, you’ll find freshly-pressed juices with tons of goodness and no gluten.

Memphis Made fruit snacks

Last, just a note that just because an entree, snack, treat, or drink is gluten-free doesn’t mean it is celiac friendly! Always call ahead and talk to someone at the restaurant if necessary.

Did we miss any of your favorite gluten-free dining spots? Be sure to let us know in the comments!

Don’t miss out on all the Memphis goodness!

Comments Make Us Happy

Leave a Comment
The content of this field is kept private and will not be shown publicly.
I don't live there anymore & I know more options than this.    PF Chang's has a whole gluten free menu jasons Deli has gluten free bread  Rockin Dough has gluten free pizza bit call ahead to make sure they aren't out of it.  Gigi's has gluten free cupcakes on Fridays.  Houston's servers have intense menu ingredient knowledge & can tell you what is & isn't gluten free and how to make it gluten free.  Mellow Mushroom has a whole gluten free pizza menu.  Anerigo also has a gluten free dessert 
March 14, 2014 5:15pm
My husband has a gluten allergy and restaurant dining can be tricky! Thanks for posting this list! Our fave restaurants: Petra at Poplar / Kirby Parkway-lamb shanks with rice and roasted artichokes with green beans or the dolmades or lamb salad. Carraba's has a gluten free menu. PF Chang's has a gluten free menu.
March 14, 2014 8:29pm
High Point Pizza, Pyros, Ciao Bella and Russo's in Collierville all have GF pizza Bangkok Alley has a great GF red curry   Tsunami, Cafe 1912, and Fuel can all accommodate GF Alchemy has GF options on the menu
March 14, 2014 9:49pm
Mosa Asian Bistro also has gluten free options.
March 14, 2014 10:39pm
Mosa Asian Bistro
We have several gluten-free options at our restaurant in East Memphis including edamame, Su Chai Vegetable, basil rolls and more. Check out our entire menu here: http://www.mosaasianbistro.com/menu  
March 14, 2014 11:35pm
Debbie Moseley
Rock 'n dough pizza and Mellow Mushroom offer gluten free pizzas
March 15, 2014 2:06am
I was hoping this article would have a few more suggestions. Maybe it can serve as a place to share though. Here are a few other places I didn't see listed yet... (They're not exclusively Memphis but still good to know) Red Robin has gluten free buns. Dominos pizza has gluten free option. Macaroni Grill has gluten free penne. Whole Foods has a lot of gluten free options in their bakery.
March 15, 2014 7:55am
Dominos pizza has a great gf pizza but go pick it up because it is cheaper.  Bonefish offers gf options jim's place is awesome catering to any allergy needs. I have a gluten, pepper, and orange allergy an they make me delicious meals.  nothing bundt cakes has gf options chick fil a has grilled nuggets and fries jimmy johns has their unwich  
March 15, 2014 8:36am
Lisa Junkins
My son loves Russo's in Germantown for their GF pasta. Oh My Ganache in Collierville has great GF cupcakes. Red Robin offers a GF burger with an Udi's bun. Mellow Mushroom is his favorite GF pizza. Someone else mentioned Domino's but for those who need to avoid gluten for medical reasons Domino's takes no steps to avoid cross contamination & they admit on their website it isn't guarenteed GF.
March 15, 2014 8:47am
Colt Dixon
Macaroni Grill has a gluten free menu, Hog and Hominy has gluten free pizzas, Chiwawa has many gluten free options that are labeled on the menu. While not precisely having a gluten free menu, Restaurant Iris'dinner for 2 is wonderfully accommodating for those with a gluten intolerance/celiac.
March 15, 2014 9:49am
Ciao Bella's whole menu can be served gluten free except for meatballs or sausage. 
March 15, 2014 9:50am
Colt Dixon
Oh! I believe Pyro's Pizza has a gluten free crust option. Pei Wei has a gluten free menu, but my girlfriend has reported getting sick from it anyway, so eat at your own risk there's possible cross-contamination.
March 15, 2014 9:52am
Colt Dixon
(sorry for the comment chain) For gluten free grocery options, the big Kroger on Poplar is great as is Whole Foods. Not really any local brands there, but it's a great place to find things like gluten free flour or a gluten free frozen meal.
March 15, 2014 9:57am
jan klein
Hog & Hominy has the best gf pizza crust that I've found. I even bought some to take home. Huey's allowed me to bring in a gf bun, Mosa's Su Chai vegetable with chicken, shrimp or tofu is a great gf option (and delicious) & I love that they have brown rice. Corky's Original sauce is gluten free so bring on the ribs & pulled pork! Buckley's servers are very knowledgeable about what is safe to eat & what isn't. All are great local restaurants.
March 15, 2014 11:49pm
Jana Smith
We find gluten free choices at Outback Steakhouse, Ruby Tuesday, Five Guys, Jim n Nicks, On the Border, O'Charles, McAllisters.  I am probably forgetting some.  I am excited to see more places listed here that I was not aware.  HOUSTON'S has always been a favorite, but the last time I ate there was the first time since being gluten free and their options seemed limited, but maybe I will try them again.
March 16, 2014 12:26am
Lauren Phelps
Pyro's has gluten free crust. If pizzas aren't your thing, they have an amazing egg skillet.
March 17, 2014 2:33pm
Capital Grille and Seasons 52 both have GF menus and both claim to prevent cross contamination.
March 17, 2014 5:18pm
This is a great post!  A couple of other places are Bluff City Coffee (They have a great peanut butter chocolate chip GF cookie and sometimes granola bars when they aren't sold out.), Pei Wei, South of Beale and I know theres a few more I'm missing but that's all I can think of that hasn't been mentioned!
March 17, 2014 10:40pm
And, surprisingly, Cash Saver on Madison has GF Bisquick, GF Betty Crocker flour and GF Pillsbury pizza dough, pie dough and cookie dough! I found it is usually hit or miss at other grocery stores when looking for this, but everytime I have gone (which hasn't been too often) they always have had a great GF food selection. And, they have a great selection of GF beers.
March 17, 2014 10:44pm
Thank goodness this is an ever growing list. It's challenging living a gluten free lifestyle here. I was diagnosed w/ Celiac two years ago, but had the worst time adjusting my diet. I lived in DC during an internship lady year and finally had access to a host of GF options in restaurants and markets. So transitioning back to Memphis wasn't that bad. Always read the label. Even if products have the GF seal, it may still contain soy/dairy ingredients. I learned that the hard way. Being a student always on the go and always hungry is a big challenge. Please keep us updated. And please keep commenting w/ other options we all may not be privy to. Thanks. 
March 19, 2014 12:36pm
Holland H.
Just a word to the wise- Pyros says they offer gluten free crust, which they do. Though, here's the catch... gluten free pizza crust becomes very not-so-gluten-free when it is fired in an oven, sans pan, on a sifted bed of traditional flour. My experience there was horrible, the manager I spoke with refused to cook my pizza on a pan so it would be safe to eat, and was extremely rude to me. Needless to say, they have lost my business forever. 
March 27, 2014 6:37pm
D Scott Adams
Pancho's Cheese dips and salsa are gluten free.
April 4, 2014 9:01am
Shaun Scott
Andrew MIcheal Kitchen can do all of their menu items GF. They Have GF flour and pasta in the kitchen. Just tell the waiter and viola, Fine Dining gluten free style. www.andrewmichaelitaliankitchen.com
May 9, 2014 1:04pm
Brooke W
An update as far as pizza goes... Memphis Pizza Cafe as gluten free now and will also do cheese sticks gf.   I'm not celiac but extremely sensitive and I've always done ok there.  I think their dough is the best in town and I've tried them all. I rarely eat the things at WF that say made in a facility/same line as wheat/gluten and I'm okay at Pizza Cafe. They seem to take really good care at no cross contaimination.  But it is made in the same kitchen fyi
June 16, 2014 9:43am
New GF restaurant: Maui Brick Oven ... Haven't had a chance to try it but the WHOLE restaurant is gf!!!!    
December 3, 2014 4:57pm
Holly Whitfield

Abbey, I was there on opening day and it was pretty great! Bounty is another one I need to add to this list, and Maui Brick Oven will be added after I post my article. Thanks for commenting :)

December 3, 2014 5:01pm
Elizabeth Lee
Pyro's now cooks their gluten free pizzas in a pan. I have eaten there twice now and have not have a problem with cross-contamination.
February 22, 2015 2:29pm
What about BBQ places?  I'm coming through Memphis for the first time in June and of course we have to try some BBQ, but all the places I've looked at only have dry meats, no GF sauces.  Please advise, thanks everyone!
March 16, 2015 4:18pm
I thought Mary retired.
September 23, 2016 11:01am
Tamela Thompson
Stone Soup Cafe has TONS of gluten free options!
September 23, 2016 3:34pm
Ok, lots to say here, as my wife was diagnosed with celiac a number of years ago and we've been on an ever widening search for gluten free options at restaurants in Memphis since. Here goes. Mary's Gluten Free Goods was the best. "Was" being the operative word, as she has unfortunately rolled back and essentially ceased operations. https://www.facebook.com/MarysGlutenFreeGoods/posts/985700278155409 If you want local pizza, all Pyro's locations, Hog & Hominy, and Memphis Pizza Cafe have gluten free pizza crusts available. Bounty is still gluten free and my wife's favorite place to eat in town. Like Amerigo, Ciao Bella in East Memphis has gluten free pasta available. They are also the only place in town that we've found which regularly serves a gluten free cheesecake. Texas de Brazil has gluten free Pão de Queijo (Brazilian cheese bread) which is amazing and should be on the menu at every restaurant. The meat is also nearly all gluten free. For breakfast, Staks Pancake Kitchen serves gluten free buckwheat pancakes. Finding BBQ which is 100% gluten free is unfortunately difficult, but Corky's BBQ is gluten free, including the sauce (ribs & pulled pork). Germantown Commissary sauce is also gluten free. A lot of other places around can accommodate gluten free requests and some even have a printed gluten free menu, including (non-exhaustive list) Interim, Flight, Flemings, Owen Brennans, Ruth's Chris, Folk's Folly, Acre, The Farmer, Jim's Place, Capital Grille, Restaurant Iris, Napa Cafe, Felicia Suzanne's, Alchemy, Babalu, Fuel, Strano, and many others. mic drop
September 24, 2016 5:45am
Anywhere with a separate and dedicated fryer for french fries is good information. Quite frankly it makes the difference in the BBQ experience. I assume you are listing local places only (not franchises).
September 24, 2016 10:26am
Java Cabana in Cooper-Young has gluten-free, vegan cookies and sometimes has very yummy gluten-free brownies.
September 25, 2016 10:04am
Holly Whitfield
Thanks Jeremy!
September 25, 2016 1:13pm
Holly Whitfield
Yep, it's been updated! Thank you!
September 25, 2016 1:14pm
Thanks SO MUCH for this post!! Just moved to Memphis last year and love seeing all the fantastic food this area has to offer..... but being newly GF for only the last few months, most of it is now off the menu for my husband and me. Will definitely be referring to this post often! From what's already mentioned, we love Bounty on Broad (100% GF menu), Pyro's, and Lyfe Kitchen. Firebirds in Bartlett has a great GF menu and J. Alexander's Redlands Grill can accommodate GF pretty well too - one of our faves! Cheesecake Factory at Wolfchase has a handful of GF options, including Shepherd's Pie and some pastas, as well as a Godiva Chocolate Cheesecake!
October 21, 2016 8:46am
There's an internet rumor that Gus's fried chicken batter is gluten/flour free. Anyone been able to confirm? Thanks!
November 17, 2016 11:57am
John Smith
Great list! Just wanted to add that last time I went to the Grove Grill in Laurelwood, they had an icon next to all of their gluten free options on their menu. Great food too!
December 8, 2016 2:58pm
Margaret @ Cre…
Lyfe East Memphis is closed. See their post. https://m.facebook.com/story.php?story_fbid=1931580426856438&id=1153387471342408 Julles Posh Food & Co is an awesome eat in restaurant with to go and catering options. Behind the Chick-fil-a off Massey.
March 20, 2018 2:39pm
Holly Whitfield
Thank you Margaret! Jules is already on the list and I took out the East Memphis location for Lyfe.
March 20, 2018 9:11pm
Central has a gluten-free section on their menu! (And I'd love it if you could update this. Thanks!)
April 25, 2020 10:25am