As someone whose loved ones have serious dietary restrictions, I know the frustration that can come with trying to find options that donβt 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 #ThisIsTucson, we want to take care of some of that legwork for you. Hereβs our guide to gluten-free dining in Tucson.
As you are likely aware if youβre 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 weβre missing your favorite gluten-free spot, please let us know! Our food writerβs 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 youβre 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: 400 N. Fourth Ave.
Popular gluten-free options: all of their hard ciders are naturally gluten-free!
For more information, check out their website.
Dedicated.
Location: 4500 E. Speedway
Popular gluten-free options: sandwiches, vegan options and cute desserts. This gluten-free bakery also does catering for Thanksgiving and other occasions.
For more information, check out their website.
Gourmet Girls Gluten Free Bakery/Bistro
Location: 5845 N. Oracle Road
Popular gluten-free options: theyβre truly a one-stop shop for everything from breakfast (waffles and pancakes) to lunch (sandwiches) and baked goods (even wedding cakes). They also do Thanksgiving catering.
For more information, check out their website.
The Hidden Grill
Location: 4955 N. Sabino Canyon Road
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 website.Β
If youβre 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.Β
The rest of the restaurants on this list don't have entirely gluten-free menus, and Β there might be a reasonable chance for contamination. But they offer great gluten-free options amid diverse menus.Β
5 Points
Location: 756 S. Stone Ave.
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 website.
Blue Willow
Location: 2616 N. Campbell Ave.
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 website.
El Torero
Location: 231 E. 26th St.
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 website.
Renee's
Location:Β 7065 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 theirΒ website.
Feast
Location: 3719 E. Speedway
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 website.Β
Jonathanβs 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 website.Β
Kukai
Location: MSA Annex, 267 S. Avenida del Convento
Popular gluten-free options: rice bowls (like the kukai don, made with spicy tuna, cucumber, avocado and seaweed), onigiri, and veggie curry. Note: some condiments may contain gluten.
For more information, check out their website.
LaCo
Location: 201 N. Court Ave.
Popular gluten-free options: Not only can gluten-free bread be substituted on any of their burgers, they also have TallBoysβ iconic, naturally GF tots.
For more information, check out their website.Β
Noodleholics
Locations: 3502 E. Grant Road and 7850 N. Oracle Road
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 website.Β
Selenaβs Salvadorian
Location: 2513 N. Campbell Ave.
Popular gluten-free options: their pupusas!!Β
For more information, check out their website.
Solid Grindz
Location: 6255 E. Golf Links Road
Popular gluten-free options: spam musubi and Hawaiian barbecue options.
For more information, check out their website.Β
Tito & Pep
Location: 4122 E. Speedway
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 website.Β
Tranβs Fats
Location: Hotel McCoy, 720 W. Silverlake Road
Popular gluten-free options: potato mochi dumplings, naked cauliflower, garlic cucumber and wings.
For more information, check out their website.Β
Tuk Tuk Thai
Locations: Campbell | Oro ValleyΒ | Sunrise
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 :(Β
For more information, check out their website.Β
If youβre looking for great substitutes ...
Pizza
Burgers
- Graze Premium Burgers and TrulandΒ Burgers & Greens
- Zinburger
- Ermanos (you can sub GF bread on sandwiches, too)
- Thunder Bacon Burger Co.
- Lindyβs on Fourth
Pasta
- Zio Peppe
- Mama Louisaβs (you can also get zoodles, made of zucchini, for low-carb eaters)
- Zona 78
Desserts
If youβre dining on a low-carb diet ...
The charred Brussels sprouts at CharroVida are gluten-free and plant-based.
CharroVida
Location: 7109 N. Oracle Road
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 website.
Istanbul
Location: 2945 E. Speedway
Popular gluten-free options: any of their low-carb plates.
For more information, check out their website.
Pita Jungle
Location: 7090 N. Oracle Road
Popular gluten-free options: while Pita Jungle has an extensive gluten-free menu, 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 website.
Urban Fresh
Location: 73 E. Pennington St.
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 βraw radianceβ options are raw vegan and gluten-free.
For more information, check out their website.
If youβre 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, 267 S. Avenida del Convento
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 website.Β
Cafe Desta
Location: 758 S. Stone Ave.
Popular gluten-free options: They have an abundance of vegan options β my favorites are gomen and tikil gomen β and while injera can be gluten-free, to be certain, you can sub in rice.
For more information, check out their website.Β
Goodness Fresh
Location: 2502 N. Campbell Ave.
Popular gluten-free options: their Azteca or Thai Peanut protein bowls made with tofu.
For more information, check out their website.
Lemongrass
Location: 344 N. Fourth Ave.
Popular gluten-free options: vegan rice noodles, stir-fries or bowls, made with tofu.
For more information, check out their website.Β
The Tasteful Kitchen
Location: delivery service available across Tucson.
Popular gluten-free options: the vegan caterer has a rotating menu every week, with regular gluten-free options.
For more information, check out their website.
If youβre 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 Perfectoβs or El Torero
- Sashimi, like that at Sushi Cortaro or Yamato (Note: sushi rice can be made with vinegars that contain barley or other grains)
- Pho, like that at Miss Saigon or Phα» CαΊ§n ThΖ‘
- Barbecue, like that at Smokey Mo
- Menudo, like that at Taniaβs 33 or Birrieria Guadalajara
- Tacos made with corn tortillas, like those at Taqueria Pico de Gallo,Β Seis Kitchen,Β La InditaΒ or El Charro Cafe
- Ceviche, Aguachiles and other seafood cocktails like those at Cocteleria La Palma or Mariscos Chihuahua
- Indian entrees served with rice, like the curries at Sher-e-Punjab
- Smoothie bowls with GF granola, like at Berry Divine and Wow Wow Hawaiian Lemonade
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