Gluten Free in Hawaii: 12 Spots + Tips

coconut | maui swap meet

A wonderful hub of tropical fruits, vegetables, rice, meat, seafood, and lots of tourists looking for food –Hawaii has some great options. Finding something gluten free in Hawaii though, that’s another story. This may help you find some spots to eat or general tips on how to eat gluten free on the island.

This focuses on two islands in Hawaii: Oahu (5) and Maui (7)

General Tips

  • lots of the food revolves around rice + meat/seafood which can be considered gluten friendly in that sense
  • the downside is many dishes include soy sauce
  • naturally gluten free foods that are common on the island:
    • acai bowls
    • rice
    • meat/seafood (w/ no soy sauce)
    • shave ice
    • fruit
    • nuts
    • chocolate

Going Somewhere Else?

ABC Stores

The ABC Stores aren’t restaurants or cafes, but they deserve to be mentioned given how many you’re likely to come across in the touristy areas. While you can find the same products cheaper in other places, these stores are most likely more heavily accessible to you on your trip.

Consider grabbing some macadamia nuts (there are a variety of flavors) and chocolate. Most of the actual food contains soy sauce, but since they are “grab and go” you’re able to check the ingredients for yourself.


Moku Kitchen

American Restaurant

Menu | 660 Ala Moana Blvd, Honolulu, HI 96813

While there is no gluten free information on the menu, the staff are very accommodating to your needs and can provide you with the information.

For example, the poke above isn’t originally gluten free, but they will omit the sauce to accommodate –don’t worry it’s still flavorful!

A fun feature they have on the menu is a list of virgin (non-alcoholic) drinks, so if you’re here with kids or simply don’t want the alcohol, there’s a great option.

GOEN Dining + Bar


Menu | 573 Kailua Rd, Kailua, HI 96734

Again, no gluten free information on the menu, but you can ask the staff and they’ll inform you of your options. For the pork above, for example, they simply omitted one of the sauces (similar to the previous restaurant).

The crispy brussels sprouts were hands down one of my favorite foods I’ve eaten. The white sauce pictured above gave it a nice touch. Yes, this is a starter, but I ordered it as part of my regular meal – best decision!

Banan Waikiki Beach Shack

Ice Cream Shop

Menu | 2301 Kalākaua Ave, Honolulu, HI 96815

Yes, this ice cream is made from bananas. No, it doesn’t taste like a smoothie bowl, it tastes like a treat!

My favorite part was the honey macadamia nut butter on top – so good! So if you’re searching for a “healthier” ice cream in the midst of all the traveling food, this is a great option.

Another plus, is that this shack is literally located just a couple feet from the beach. So you can grab your ice cream and enjoy it with a Hawaiian beach view.

Dole Plantation (Dole Whip)

Tourist Attraction

Location: 64-1550 Kamehameha Hwy, Wahiawa, HI 96786

Dole whip, along with shave ice, are must-try “ice cream-type” desserts in Hawaii. The dole plantation has a rich history in Hawaii, so if you visit O’ahu, visit the place and grab yourself the most authentic dole whip.

Of course, there are also many opportunities outside of the plantation all around the islands. Along with being naturally gluten free, dole whip is also dairy free!

ALOH Health Bar & Cafe


Menu | 407 Seaside Ave 1st floor, Honolulu, HI 96815

With all this tropical fruit, grabbing an acai bowl should be on the Hawaii bucket list.

This was one of the best acai bowls I’ve had. As you can see from the video, the texture was on point. The peanut butter was delicious – which is why I suggest the Diamond Head Bowl.

I do note that this place was very chic and modern – perhaps more of a fusion of Hawaiian and trendy. One can say it reminds me of trendy cafes on the mainland with a touch of Hawaiian on the menu such as the macadamia-related options and the fruit.


Tin Roof Maui

Hawaiian Takeout Restaurant

Menu | 360 Papa Pl Ste 116, Kahului, HI 96732

This restaurant marks what’s gluten free or can be requested gluten free on the menu.

There was a line when I visited which can be interpreted as both not wanting to wait and perhaps that it’s enjoyed by many people. I personally didn’t have the best experience, but I still suggest trying.

I ordered the chop steak with white rice. My review is that it was quite oily and not as flavorful as I expected, but yet again I could have just ordered the wrong item.

The options mainly include rice or brown rice which some vegetables with the gluten free protein options being chop steak and garlic shrimp.

Farmer’s Markets & Swap Meet

Farmer’s Markets: various locations

Maui Swap Meet: 310 W Kaahumanu Ave, Kahului, HI 96732

If you visit Hawaii, going to a local farmers market is a must! What better way to get all those unique and delicious fresh fruits and vegetables from the islands? There are often also dried versions such as dried mango or banana chips.

The Maui Swap Meet is a little different than a farmers market but there are also food vendors. At one of them, you could get a fresh coconut to drink – they cut it open right in front of you. Then once you’re done drinking the fresh coconut water, they cut it open more for you (free of charge) and scoop out the coconut meat for you to eat. What an experience!

Fork & Salad

Organic Restaurant

Menu | 1279 S Kihei Rd #204, Kihei, HI 96753

Ah, I love a sandwich/salad shop that offers gluten free bread. Here you can grab a sandwich, salad, and/or soup. They also have a gluten free chocolate chip cookie, which tastes pretty standard. So if you want a normal health-based easy-going shop stop by this place.

Wailuku Coffee Company

Coffee Shop


Wailuku Coffee Company: 26 N Market St, Wailuku, HI 96793

Wailuku Coffee Company Haiku: 810 Kokomo Rd, Haiku, HI 96708

This place is a nice little coffee shop with a good amount of customers.

There is a selection of gluten free muffins available on display if that’s your cup of tea. I must warn you that the coffee here is quite strong – I recommend the next coffee shop more.

They do have sandwiches and toast that you can substitute gluten free bread for but they were sold out when I came so be prepared for that. An alternative is grabbing an acai bowl – but I’ve definitely had better, both in general and in Hawaii.

Maui Coffee Roasters

Coffee Shop

Food Menu | 444 Hana Hwy, Kahului, HI 96732

This was my favorite food stop in Maui! They advertise that they were “Voted the Best Coffee on Maui“. I can attest that the iced almond milk latte did not disappoint.

Unfortunately, there is no photo, but the smoked salmon “bagel” was also delicious. I put bagel in quotes because to substitute it for gluten free, it ends up just being toast as the bread, but it still tasted amazing. So if you’re looking for a delicious morning coffee paired with a variety of yummy toast options, I highly suggest Maui Coffee Roasters.

iced almond milk latte | maui coffee roasters

Ululani’s Hawaiian Shave Ice

Ice Dessert Shop

Menu | Locations

If you’re expecting creamy ice cream, you may be disappointed by shave ice. So what is shave ice?

Shave ice is essentially literally shaved ice and then syrup(s) poured on top to serve as the flavoring. You can find many across the islands since shave ice is a Hawaiian treat – especially given the heat.

At this shop, they specify that all the syrups are gluten free. They even have sugar free options if that’s a desire.

The Food Trucks

Various Locations

plant-based thai tacos | The Food Trucks in Maui

Depending on where you’re located on Maui, there may be limited restaurant options. An alternative is food trucks. In a food truck location, I was able to find a plant-based one marking gluten free options on the menu.

Since the locations are highly subject to change, I’m not providing one. I suggest searching it up or driving around nearby.

Don’t sleep on the food trucks – it’s also a nice atmosphere!

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