A Gluten-Free Guide to 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)

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: Bedrock Eats and Sweets. This fun-and-funky local cafe offers a dine-in and a carry-out menu chock full of yummy goodness.
• Downtown and East Memphis: Raw Girls. We love their cold pressed juices and colorful salads.
• Midtown: Bounty on Broad. This Broad Avenue mainstay prides itself on a flavorful menu with no gluten to be found.
• 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

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!).

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.

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!