Destination Guide: Gluten-Free Oahu, Hawaii
- Alina
- Mar 4, 2024
- 15 min read
Updated: Mar 13
The beach is calling! Grab your sunglasses, flip flops, and favorite swimsuit, and we’ll handle the food.
Hawaii holds a special place in our hearts, as we held our (100% gluten-free) wedding at Aulani, a Disney Resort & Spa! We highly recommend them, whether it’s stopping by for a safe meal, staying at the resort, or planning a wedding of your own (shoutout to Nicole, the best wedding planner ever!).
But no matter where you stay, the following are our tips, tricks, and recommendations for a gluten-free, celiac-safe vacation on the Hawaiian island of Oahu.
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Restaurants
Recommended Eats
Waikiki
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
The quality of the food is unmatched, and chefs are willing to make modifications to allow additional dishes to be made gluten-free
You can even order a modified version of their prix fixe menu
Cons:
Gluten-free options aren’t labeled, so you’ll have to ask your server what can be made gluten-free
Taste: ★★★★★
The best meal we’ve had in Oahu, by far. This restaurant was founded by Roy Yamaguchi (one of the 12 founders of Hawaii regional cuisine), and we can’t recommend it enough!
Must tries: Misoyaki Butterfish (they’ll modify the rice and sauce, but it’s still amazing) and Slow Braised Honey Mustard Glazed Beef Short Rib
Overall Experience: ★★★★★
If you’re looking for a splurge meal, Roy’s can’t be beat. There’s a lovely patio to enjoy during good weather, and we’d recommend choosing that option if available, as the inside gets pretty loud. Plus, there are multiple locations, so you can also visit them in east Honolulu and Ko Olina! We hosted our wedding rehearsal dinner at the Ko Olina location, and they were great too.
Note: This place is often booked out, so we’d recommend making a reservation for dinner.
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
Lots of gluten-free options
When you go to order at the counter, mention you have a gluten allergy/celiac, and they’ll mark your order accordingly
Upon request, they’ll hand you a separate menu that lists all gluten-free items, including safe dressings and sauces
They’ll also get you sauce from the back if you ask so that you can avoid any cross-contact from the communal sauces
Taste: ★★★★★
The portion sizes are great, and make the price worth it. Depending on hunger levels, you could probably split one fresh catch plate between two adults — though you may not want to once you taste how good it is!
Must tries: Any of the fresh catch plates — we loved the home potatoes + rice as our side of choice, and the slaw it comes with is also quite good
Overall Experience: ★★★★★
This was a fantastic find and a wonderful way to get some fresh, celiac-safe fish to enjoy the local ocean-first food culture. It was so yummy that we went twice in four days — and found it to be a great option to stuff yourself before your flight home so you don’t get the gluten-free hangries on your way home!
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable and can safely accommodate patrons with celiac disease.
Pros:
All of their smoothie bowls and acai bowls are gluten-free and made in their own section of the kitchen, thereby reducing cross-contact risk
Their granola uses gluten-free oats
Let them know you have celiac, and they’ll mark your gluten allergy on the order
They’re willing to let you read ingredient labels for anything you want to double-check, and are happy to change gloves before making your order
Cons:
Their gluten-free labeling on the menu is a bit unclear, but staff is knowledgeable and able to confirm what’s gluten-free
Taste: ★★★★★
Acai bowls are good on the mainland, but there’s something next-level about the acai bowls in Hawaii. The fruit is so fresh and flavorful, and the perfect snack or meal for a beach day.
Overall Experience: ★★★★★
We really enjoyed eating here, and highly recommend it for breakfast, a snack, or a light lunch. They’re knowledgeable about allergen-safe handling and made me feel safe. They didn’t have much seating, so I’d recommend taking your food to go. Bonus: They have several locations around Oahu, including the North Shore and Honolulu.
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable and can safely accommodate patrons with celiac disease if you order their acai bowls.
Pros:
All of their acai bowls are gluten-free and made in their own section of the kitchen, thereby reducing cross-contact risk
Their granola uses gluten-free oats
Let them know you have celiac, and they’ll mark your gluten allergy on the order
Note: They do have a gluten-free version of their Ono French Toast as well, but we chose to play it safe and stick to the acai bowls. Be sure to confirm cross-contact procedures for this dish if you decide to branch out!
Taste: ★★★★☆
Another yummy acai bowl option! The base is a tad sweeter than others, but still a very good bowl. And per usual, the fresh fruit can’t be beat!
Overall Experience: ★★★★☆
Besides the great bowls, the atmosphere of this cafe is fabulous! It’s a mini art gallery with fun works by local artists, many of which are available for purchase, and they also have live music quite often. Get ready for a great time!
Monkeypod Kitchen by Merriman
Safety: ★★★★☆
Not dedicated gluten-free, but servers are knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
Fresh food and great vibes — they have live music twice a day
Cons:
Gluten-free options aren’t labeled, so you’ll have to ask your server what can be made gluten-free
They don’t have gluten-free bread or buns — but they’ll happily do a lettuce wrap instead, which is still delish!
There are some hidden gluten sources, so make sure to confirm with your server to prevent cross-contact. For example, our server let us know their broccoli side isn’t safe for celiac, as it’s blanched in the ravioli water. That was a new one for us!
Taste: ★★★★☆
There’s a fair amount of scrumptious, celiac-safe options, from fish tacos and sandwiches (minus the bread) to chicken wings.
Must try: Fresh Island Fish Sandwich — it gets messy without the bread, but the slaw and sauce make this extra delicious!
Overall Experience: ★★★★☆
A great option for a date night or semi-casual meal any day. Plus, this is a chain, so you can also visit their other locations in Ko Olina and Maui!
Note: This place gets popular in the evenings, so we’d recommend making a reservation for dinner!
Safety: ★★★★☆
Not dedicated gluten-free, but gluten-containing items are minimal, and staff is knowledgeable.
Pros:
No dairy or added sugar in the banana-based ice cream, making it safe for other restrictions as well
Majority of the menu is gluten-free
Cons:
Gluten-free options aren’t labeled, so you’ll have to confirm at the window
Taste: ★★★★☆
A refreshing, tasty treat.
Overall Experience: ★★★★☆
Perfect snack for a beach day! They have multiple locations too, so you can find the best option near you. Note: The Waikiki beach shack location doesn’t have any seating, so plan to bring your ice cream with you to the beach or en route to wherever you’re headed next.
Greater Honolulu
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
The quality of the food is unmatched, and chefs are willing to make modifications to allow additional dishes to be made gluten-free
You can even order a modified version of their prix fixe menu
Cons:
Gluten-free options aren’t labeled, so you’ll have to ask your server what can be made gluten-free
Taste: ★★★★★
The best meal we’ve had in Oahu, by far. This restaurant was founded by Roy Yamaguchi (one of the 12 founders of Hawaii regional cuisine), and we can’t recommend it enough!
Must tries: Misoyaki Butterfish (they’ll modify the rice and sauce, but it’s still amazing) and Slow Braised Honey Mustard Glazed Beef Short Rib
Overall Experience: ★★★★★
If you’re looking for a splurge meal, Roy’s can’t be beat. Plus, there are multiple locations, so you can also visit them in Waikiki and Ko Olina! While we haven’t visited this location, we’ve dined at their Waikiki option multiple times and hosted our rehearsal dinner at the Ko Olina location, and they were both fantastic.
Note: This restaurant is often booked out, so we’d recommend making a reservation for dinner.
Safety: ★★★★☆
Not dedicated gluten-free, but numerous celiac-safe bubble tea/boba options.
Pros:
Lots of delicious teas to choose from! Gluten-free options: Black Milk Tea, Chocolate Milk Tea, Taro Milk Tea, Matcha Milk Tea
They actually know which toppings are safe, a rarity for most boba places. Safe options include: Boba, Grass Jelly, Azuki (Red Bean), Haupia Pudding (Hawaiian Coconut Pudding), Lychee Jelly, and Rainbow Jelly
Cons:
Their Thai Milk Tea isn’t safe for celiac, due to shared manufacturer equipment before it arrives at the stores
Taste: ★★★★★
Overall Experience: ★★★★★
We’re so obsessed with boba, we even had a special exception made by Aulani to allow us to have Mr. Tea cater boba at our wedding. Everything was great, and it was so much fun to be more adventurous with the toppings! Definitely pop by if you’re in the area.
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable and can safely accommodate patrons with celiac disease.
Pros:
All of their smoothie bowls and acai bowls are gluten-free
Their granola uses gluten-free oats
Let them know you have celiac, and they’ll mark your gluten allergy on the order
They’re willing to let you read ingredient labels for anything you want to double-check
Cons:
They do sell sandwiches as well, raising cross contact risk given the small kitchen, but it’s in a separate area and staff are happy to change gloves
Taste: ★★★★★
Acai bowls are good on the mainland, but there’s something next-level about the acai bowls in Hawaii. The fruit is so fresh and flavorful, and the perfect snack or meal for a beach day.
Overall Experience: ★★★★★
We visited their Waikiki location rather than their Honolulu store in Ala Moana (they also have a couple shacks on the North Shore), but protocols should be similar here as well. We’d highly recommend it for breakfast, a snack, or a light lunch.
Ko Olina
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
The quality of the food is unmatched, and chefs are willing to make modifications to allow additional dishes to be made gluten-free
You can even order a modified version of their prix fixe menu
Cons:
Gluten-free options aren’t labeled, so you’ll have to ask your server what can be made gluten-free
Taste: ★★★★★
The best meal we’ve had in Oahu, by far. This restaurant was founded by Roy Yamaguchi (one of the 12 founders of Hawaii regional cuisine), and we can’t recommend it enough!
Must tries: Misoyaki Butterfish (they’ll modify the rice and sauce, but it’s still amazing) and Slow Braised Honey Mustard Glazed Beef Short Rib
Overall Experience: ★★★★★
If you’re looking for a splurge meal, Roy’s can’t be beat. There’s a lovely patio to enjoy during good weather, but it can get very windy (as was the case during our wedding rehearsal dinner here, but it was still a wonderful time). Roy’s has multiple locations, so you can also visit them in east Honolulu and Waikiki!
Note: This place is often booked out, so we’d recommend making a reservation for dinner.
Restaurant Options: We personally visited Ulu Cafe, Makahiki, Pāpālua Shave Ice, and KA WA'A (their luau) — and also experienced their catering for our wedding.
Safety: ★★★★☆
Not dedicated gluten-free, but the whole resort is FANTASTIC about food allergies, and staff is very knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
At sit-down restaurants, if you mention celiac, your food will come out with a gluten-free flag
They have gluten-free brownies and spam musubi available for special order; just pop by Ulu Cafe to place an order for the next day, and ask them what the deadline is to pick it up in the morning (they throw it away for food safety reasons if you arrive too late)
You get your own special box for the luau (be sure to reserve in advance), and portions were very generous
Lots of delicious dessert options, particularly for weddings (multi-tier wedding cakes, macarons, and haupia, oh my!)
Cons:
Gluten-free options aren’t labeled, but they’ll walk you through your choices
Taste: ★★★☆☆
Overall, much of the food was just ok taste-wise, but it was safe and had a lot of variety, so I was a happy camper. Some standouts were their tropical acai bowl (the fruit is perfection, such a fun Hawaiian treat) and the gluten-free spam musubi, a Hawaiian specialty I haven’t seen available for celiacs anywhere else! Pro tip for any future brides or grooms: choose the sit-down option. The food tasted way better when served fresh vs. in the buffet format.
Must tries: Tropical acai bowl, dole whip (in a cup), shaved ice, gluten-free spam musubi (special order)
Overall Experience: ★★★★☆
Aulani is an absolutely gorgeous property (walk out to the lobby railing for the most jaw-dropping view), and its Disney magic particularly shines through with its allergen protocols. While a few of their restaurants were still closed post-pandemic when we visited in 2022, we imagine there are even more options now that they’re back to full operating capacity. We can’t wait to go back for our anniversary one day!
Note: We’d recommend making reservations for sit-down restaurants.
Safety: ★★★★☆
Not dedicated gluten-free, but staff is very knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
They know which cocktails and mocktails are gluten-free, so prepare for some extra fun!
Cons:
Gluten-free options aren’t labeled, but they’ll walk you through your choices
Taste: ★★★★☆
Delicious mocktails, lettuce wraps, and fish!
Overall Experience: ★★★★☆
Located right next door to Aulani at the Four Seasons, this beachfront beauty is perfect for a romantic meal for two. If you’re looking to explore further, this resort also includes an Italian restaurant, Noe — we haven’t visited it yet, but it has been well reviewed by other celiacs.
Note: We’d recommend making reservations, as they book out months in advance.
Monkeypod Kitchen by Merriman
Safety: ★★★★☆
Not dedicated gluten-free, but servers are knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
Fresh food and great vibes — they have live music twice a day
Cons:
Gluten-free options aren’t labeled, so you’ll have to ask your server what can be made gluten-free
They don’t have gluten-free bread or buns — but they’ll happily do a lettuce wrap instead, which is still delish!
There are some hidden gluten sources, so make sure to confirm with your server to prevent cross-contact. For example, our server let us know their broccoli side isn’t safe for celiac, as it’s blanched in the ravioli water. That was a new one for us!
Taste: ★★★★☆
There’s a fair amount of scrumptious, celiac-safe options, from fish tacos and sandwiches (minus the bread) to chicken wings.
Must try: Fresh Island Fish Sandwich — it gets messy without the bread, but the slaw and sauce make this extra delicious!
Overall Experience: ★★★★☆
We love that the whole restaurant is open-air (some covered, some not), allowing you to continue enjoying the beautiful weather. A great option for a date night or semi-casual meal any day. Plus, this is a chain, so you can also visit their other locations in Waikiki and Maui!
Note: This restaurant gets popular in the evenings, so we’d recommend making a reservation for dinner!
Others We Tried
Noi Thai Cuisine
Safety: ★★★☆☆
Not dedicated gluten-free, but they can accommodate patrons with celiac disease.
Pros:
Gluten-free items are marked on the menu
Will note your allergy with your order
A good selection of gluten-free appetizers and mains
Cons:
Drinks and desserts are not marked gluten-free on the menu
Servers have not been knowledgeable about what gluten is on either of our visits, so are not helpful in terms of determining what drinks or desserts are safe, nor would we trust them with modifications to any dishes not already marked gluten-free. We also tried confirming with a bartender if their thai teas were indeed gluten-free — after our waiter confused gluten-free with dairy-free — but he was also uneducated on the matter, going so far as to say that “even if there was gluten, it will be gone because we boil the tea.” Yikes.
Taste: ★★★☆☆
The food was decent, and it was fun to be able to have their Mar Hor appetizer (sweet thai minced chicken and pineapple skewers). My husband will vouch more highly for their gluten-full food, but I think you can find tastier gluten-free options elsewhere.
Overall Experience: ★★★☆☆
While I did eat here safely on two visits, now that more celiac-safe restaurants are opening up in Waikiki, I wouldn’t come here again due to the nerve-wracking lack of allergen education with staff. You deserve to feel safe and relaxed while eating!
Maguro Spot
Safety: ★★★★☆
Not dedicated gluten-free, but they have many gluten-free poke options.
Pros:
Staff is knowledgeable about what is gluten-free among their toppings
Gluten-free sauces are marked on the menu
Cons:
Toppings are not marked gluten-free on the menu
Taste: ★★☆☆☆
Poke is often a great option, but Maguro Spot’s gluten-free Hawaiian sauce was WAYYYY too salty for me, and the poke bowl lacked flavor other than that. Perhaps their gluten-full items are better, but mine was gross to the point that I only ate a few bites before giving up.
Overall Experience: ★★★☆☆
This is a quick, wallet-friendly option for a safe bite, but I recommend asking them to go light on the sauce. I’d also be prepared to take your food to-go, as they only had a couple small tables outside (no indoor seating).
Additional Researched Options
In a pinch, you can also find some snacks/mini meals at the ubiquitous ABC Stores (cheese, salami, fruit, drinks, Waialua Estate chocolate, Hawaii-specific HI-CHEW flavors lilikoi and acai)! You can find our full list of researched restaurants, including some we didn’t get a chance to visit ourselves, on Find Me Gluten Free here (get $5 off FMGF Premium here). **Please note, all places on this list were well-reviewed for celiac safety at the time of our visit. We were only able to visit the above guide restaurants ourselves, though, so if venturing to any places on the larger app list, be sure to read the reviews and do your own due diligence before visiting.
Food Safety Tips
Tourist Attractions and Activities
Once you’ve got the food sorted, here are a few fun attractions and activities to consider in Oahu as you’re planning your trip. If you’re staying in Waikiki or Honolulu, it’s very walkable and a car isn’t a necessity, but if you want to venture to other areas, we’d recommend a rental car.
Explore the Great Outdoors
Picture-perfect beaches
From Waikiki Beach to Sunset Beach, the options are endless! Soak in the crystal-clear, sparkling waters, or grab a beach chair, umbrella, and your favorite book for a perfectly relaxing time on the sand.
Pro tip: Head to Turtle Beach to be surrounded by turtles as you swim — it’s amazing!
Hike Diamond Head
A moderate, 1.6 mile round-trip hike. Be prepared for a steep incline, but you’ll be rewarded with some great panoramic views of the ocean, Honolulu, and beyond!
Kualoa Ranch
The filming location of tons of Hollywood films, including Jumanji, Jurassic Park, 50 First Dates and more, this beautiful valley is a perfect destination for any adventure lover. From ATVs to e-bikes, zip lines, and more, it’s sure to get the adrenaline pumping.
Learn to surf
There are a number of surfing lesson providers to choose from on the island. Most hotels have recommendations, and you can find some other recommendations here.
Go parasailing
Hop on a speedboat, strap on the sturdy harness, and get lifted effortlessly into the air as the parasail spreads open, revealing dazzling birds-eye views. It’s been many years since I’ve been, but I have such good memories of this easy, super fun activity!
Culture It Up
Experience a luau
If you want to enjoy a celiac-safe meal with the show, Aulani's luau is your best bet!
Pearl Harbor National Memorial
Visit the free museum and grounds of the memorial to learn more about the pivotal battle that led the U.S. to join WWII
If you want to visit the USS Arizona, USS Oklahoma, or USS Utah, advance reservations are required
Iolani Palace
Before Hawaii was a state, it was an independent monarchy. Tour the palace, which was built in 1882, with a guided or self-led tour by booking advance tickets here (no same-day reservations/walk-ins allowed).
Polynesian Cultural Center
A fun, educational experience for families, where kids and adults alike can learn more about the Polynesian culture by visiting the island village recreations and doing hands-on activities like spear-throwing lessons, canoe rides, and more on the 42-acre property
Note: There is a great luau here, but as a celiac I wouldn’t recommend it unless you’re planning to skip the food, as buffets are rife with cross contact
Discounts are available for packages booked at least 10 days in advance
Dole Plantation
Check out the pineapple maze, stroll the grounds and study the pineapple varieties, check out the gift shops, and pick out some snacks. Besides the pineapple, their Waialua Estate chocolate bars are sooo good.
Get Your Shop On
Waikiki Strip
From small shops to large outdoor shopping malls, the street behind Waikiki Beach is full of fun options to keep any shopper happy
Ala Moana Center
If you want to get out of the tourist center and a bit more into the local shopping scene, Ala Moana is huge and has so many options, including a lot of Asian vendors reflective of the Japanese locals in the area
Embrace Your Inner Child
Boogie boarding
Grab yourself a boogie board from a beach vendor, your hotel, or an ABC store to ride some waves without needing any surfer skills
***Dates of travel: February 2024, May 2022, and January 2022