Destination Guide: Gluten-Free Hong Kong
- Alina
- Mar 25, 2024
- 13 min read
Updated: Mar 13
Bustling city life? Check. Stunning vistas and natural beauty for miles? Check. A dazzling waterfront replete with beaches, ferries, and a light show to boot? Check. If you’re looking for the perfect mix of hustle and relaxation, Hong Kong is the place!
Drawing from both Eastern and Western influences, Hong Kong’s food culture is a true adventure for the palate. As someone who grew up here, my husband’s Hong Kong food adage is that there's something for everyone and every price point. You can get by with $20 USD a day, or you can easily spend $200+ a day; unfortunately, low celiac awareness cuts out most budget-friendly options, quickly putting us gluten-free travelers at the higher end of the scale. Make sure you budget accordingly! But get excited too — the high prices earned us some of the best gluten-free items we've ever had!
The following are our tips, tricks, and recommendations for a celiac-safe vacation in the beautiful city of Hong Kong. Bonus: Most of the restaurants we recommend speak English, so there's less of an issue communicating your gluten-free needs.
Note: Our posts may contain affiliate links. For example, as an Amazon Associate we earn from qualifying purchases. If you purchase something through those links, you won't be charged extra, but we'll receive a small commission. All opinions expressed herein are our own, and we will only recommend products, services, and restaurants that we have personally tested and found to meet our quality standards.
Restaurants
Recommended Eats
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
Gluten-free dishes are cooked on a separate electric hob, with dedicated kitchenware (chopping boards, knives, bowls, etc.) and fresh oil. The chef uses fresh gloves, and all ingredients are wrapped in cellophane or stored in plastic boxes to prevent cross contact with gluten.
A large variety of dishes can be modified to be gluten-free on the spot, and if you reach out to the owner in advance of your visit, even more of the menu can be made available
We messaged her ahead of time with our needs, and she went above and beyond, even making sure she was at the restaurant each time we were coming in so that she could personally oversee the kitchen and ensure my safety
Cons:
Gluten-free options aren’t labeled, so you’ll have to confirm with your server if your desired dishes can be made gluten-free (most can be)
Taste: ★★★★★
From custom-made, gluten-free sauces and specially imported celiac-safe ingredients, to special batter for the gluten-free versions of fried items, prepare for the most delicious Chinese food you’ve had since going gluten-free — or perhaps ever!
Must tries: Crispy Aromatic Duck Lettuce Wraps, Sweet & Sour Pork, and Roasted Soy Chicken
Overall Experience: ★★★★★
For an authentic Cantonese food experience, this is the place to go. During our week-long visit to Hong Kong, we hosted relatives for two post-wedding, gluten-free, family-style lunch parties at this restaurant, and even the local gluten-eaters were extremely impressed with the meal (shoutout to the amazing owner, Suzanna, for helping me make a good first impression on the extended in-laws and feel normal at a restaurant for the first time in years!). We loved it so much that we came back another two times for dinner, and I still wish I could have eaten here even more! In Cantonese, you could say we consider this our 飯堂 (mess hall)! For an even deeper dive on 1908 British Chinese, read our Table Talk Q&A with the owner.
Note: 1908 is definitely on the pricey side, but if you can swing the splurge at least once, it’s a can’t-miss. Gluten-free Cantonese options are few and far between, and a trip to Hong Kong just wouldn’t be complete without it!
Safety: ★★★★★
Dedicated, 100% gluten-free cafe and bakery.
Taste: ★★★★★
Satisfying meals, delightful desserts, refreshing smoothies, rejuvenating coffees and teas — this cafe has it all! Everything here tastes absolutely amazing, and it’s clear she uses very high quality ingredients. With the most unique layered cake flavors I’ve ever seen (Earl Gray tea is a fun one, and a Hong Kong staple! She can even make you a gluten-free crepe cake if you custom order it three days in advance), Sweetpea Cafe makes gluten-free food an art form. Her cakes are magically light while still being immensely satisfying and the perfect amount of sweetness — something I’ve never seen in gluten-free baking, and more successfully done than even the gluten-full cakes I had pre-diagnosis. It’s hard to describe — you’ll just have to experience it yourself!
Must tries:
Ham & Cheese Sandwich: Sounds basic, but oh my goodness, this was the most satisfying, mind-blowingly delicious sandwich in history
Banana Caramel Cake: One of the best gluten-free cakes we’ve had
Overall Experience: ★★★★★
The cafe is an excellent example of Hong Kong’s British and Chinese influences coming together in harmony. While it leans more European in terms of its scrumptious savory dishes, the unique flavor combos of Hong Kong shine through equally strong in their desserts. The owner has a severe gluten intolerance, and so too do some of her family, so she totally gets it! Costs add up here, but it’s worth it in our opinion for the peace of mind and delicious eats — you’re in great hands. And if you’re lucky, you may even get to meet her adorable pups!
Note: It’s often just the owner working here, and she sometimes has to head out for deliveries during regular hours, so we’d recommend messaging her day-of on WhatsApp to make sure it’s open before you head over.
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
A separate station is used to prepare gluten-free items
Separate gluten-free menu (p. 10) available upon request
Cons:
It can take a bit longer to prepare gluten-free items due to safety precautions, so prepare accordingly and consider dining during off-hours for speedier gluten-free service
Taste: ★★★★★
What an amazing treat to find celiac-safe dim sum in Hong Kong! We had so much fun here, the food was next-level, and I smiled ear-to-ear throughout the meal.
Must tries: Golden Pork Belly, Pan-Fried Vegetable Beancurd Roll, Baby Vegetable with Purple Sweet Potato in Chicken Broth, Flat Rice Noodles with Angus Beef
Overall Experience: ★★★★★
This is another splurge, but we’d definitely do it again for the chance to have authentic dim sum. Finding safe, tasty, gluten-free Chinese food is such a challenge, so it was a slice of heaven getting to enjoy dumplings, noodles and more here. It’s a nice place with an upscale ambiance (they call themselves Hong Kong’s most Instagrammable restaurant), so dress accordingly!
Note: Dim sum is only available at lunch. We recommend making a reservation in advance and noting your “gluten allergy” so they can make sure to have the gluten-free dim sum available.
Safety: ★★★★☆
Not dedicated gluten-free, but staff is knowledgeable about cross contact to safely accommodate patrons with celiac disease.
Pros:
Gluten-free menu items are clearly labeled
The majority of the menu is gluten-free, giving you plenty of options to choose from
Dedicated fryer for their kale chips, fried first thing in the morning to further reduce any cross-contact risk
Their kitchen professes to take allergies and cross contact very seriously, and assured us celiac safety wouldn't be a problem at all
Taste: ★★★★★
Everything we ordered here was wonderful — such a delightfully full flavor palate.
Must try: Baked feta with honey and lavender, paired with fresh veggies — so good that we ate it by the spoonful after finishing our veggies
Overall Experience: ★★★★★
If you’re looking to switch things up, Bedu is a fantastic choice for Mediterranean fare! It’s a very upscale, chic ambiance with highly attentive staff, perfect for a nice date, business meal, or really any situation where you want to impress. We felt very well taken care of, and would happily return when we visit again.
Note: It’s a smaller restaurant, so we’d recommend either arriving early or making a reservation.
Safety: ★★★★★
Dedicated, 100% gluten-free restaurant — but they recommend celiacs avoid some menu items
Pros:
A hugely expansive menu and a very knowledgeable team
Chemical, hormone, and GMO-free — they even have food recommendations based on blood type, if that’s of interest to you
Can cater to additional health concerns, intolerances, and allergies, including but not limited to: nut-free, diary-free, egg-free, vegan, vegetarian, low carb, and low glycemic index
Cons:
While the entire menu is gluten free, there are some items celiacs should avoid (think of it similarly to how we have to confirm oats are gluten-free in the US) out of an abundance of caution — let the wait staff know you’re celiac, and they’ll be able to let you know which sauces, etc. to avoid for celiac-level safety
Taste: ★★★★☆
From curries and pad thai to salads and burgers, there's something for everyone. The food is both nutritious and delicious, a great testament to their food as medicine focus. We unfortunately forgot to take food photos, so you'll have to take our word for it! Dandy’s sells some of their teas and such as well, so you can take your favorites home with you.
Overall Experience: ★★★★★
We imagine this would be one of our regular spots if we lived here, as the menu is incredibly diverse and much more reasonably priced. You definitely won’t get bored here, no matter how many times you return!
Safety: ★★★★☆
Not dedicated gluten-free, but this global shopping and grocery brand carries a wide selection of gluten-free snacks, drinks, and ready-made meals
Pros:
UK labeling makes it a breeze to identify which food items are gluten-free AND celiac-safe
Tons of awesome items to choose from (and pack in your suitcase to bring even more home!)
Cons:
Each store is different — the bigger the footprint, the more gluten-free options you’ll be able to find (especially on the prepared foods side of the equation)
Some storefronts don’t include the grocery portion, so make sure you head to the right one
Taste: ★★★★☆
Ready-made gluten-free sandwiches, microwave pastas and curries, fresh juices, chips, teas, chocolate and more — it’s a celiac paradise! They have a vast amount of “normal” items that are safe (check out the trusty UK labeling which clearly bolds allergens and even calls out if an item is gluten-free but not celiac-safe), as well as an entire Made Without brand.
Must tries: Swiss Chocolatier Milk Chocolate Truffles (our go-to Lindt replacement!), M&S Gigantic Orange Buttons, Made Without Millionaire’s Shortbread Squares, Movenpick Passion Fruit Mango & Cream ice cream
Overall Experience: ★★★★★
While we don’t usually include grocery stores in this section of our guides, we felt Marks & Spencer deserved to be up here as the rare store where you can find full, celiac-safe meals. This has saved me more times than I can count, and is a great way to balance out the more expensive restaurants or have something easy for breakfast, lunch on the go, in a hurry, or just because you’d like to have a restful night in. The best part is that this chain is all over Europe and Asia — in addition to Hong Kong, it’s also a London and Singapore staple for us, and they have additional stores listed here.
Note: Some locations have a cafe as well, but the compact prep areas didn’t inspire confidence in cross-contact prevention for us, so we chose not to look into them further. We didn’t chat with them directly, though, so your mileage may vary!
Others We Tried
Safety: ★★★★☆
Not dedicated gluten-free, but the majority of the menu is gluten-free
Pros:
Most of the menu is gluten-free, giving you many options to choose from
Cons:
At the time of our visit, they had just introduced one dish with gluten-full noodles. It seemed like it was the only dish prepared in the pan at the time of our visit, but be sure to confirm how your dish is prepared if not having one of the baked items
Some of their milks aren’t celiac-safe, so be sure to confirm and take extra precautions (such as requesting the steamer be cleaned) if getting a steamed drink
English was more challenging for the staff at the time of our visit, so I opted to play it safe and only get iced, non-mixed drinks and baked items to reduce cross-contact risk
Taste: ★★★☆☆
The savory meat pies we got were very good, but small portions. We also tried their keto cheesecake, but the flavor profile wasn’t for us. Their other desserts may be better, as we saw many happy reviews of their bakery.
Overall Experience: ★★★☆☆
This wasn’t our favorite place, but it had a very cute vibe, and we’re glad to see it had a steady stream of customers. They lean into the keto label rather than gluten-free, so make sure to confirm the items you’re ordering are indeed fully gluten-free, and clearly communicate your cross-contact precaution needs. We recommend using an EqualEats Cantonese translation card (get 10% off with coupon code CELIACBYTHEBAY) to make sure there are no language barriers putting you at risk.
Kale
Safety: ★★☆☆☆
Not recommended for celiacs
Pros:
Gluten-free menu items are clearly labeled
Majority of the menu is gluten-free
Cons:
They offer wheat wraps, making cross-contact a greater risk
Alternative milks used in smoothies are a potential source of cross-contact
I unfortunately did get pretty ill after eating here, so I can't in good conscience recommend this restaurant. I believe the most-likely culprit was the soy milk in the smoothie I ordered, which, as I don’t typically drink soy milk, I didn’t realize had potential for gluten additives or cross-contact in the manufacturing process in Hong Kong. It’s possible cross-contact happened elsewhere given they also make wraps, but they seemed to take adequate precautions there.
Taste: ★★★☆☆
Food was decent, and felt like a good healthy meal option (minus the glutening, of course).
Overall Experience: ★★☆☆☆
I debated not including this restaurant at all, but in the spirit of transparency and solidarity, I share this in the hopes that others can avoid getting sick. Even when you ask the right questions and do all the pre-research, accidents can still happen, especially when traveling in a new country with its own unique gluten quirks. So give yourself grace as you traverse this big world with this complicated health challenge! And while I had to rate this one low due to getting glutened, it may still be a good quick option for the non-celiac gluten sensitive folks who can handle small amounts of gluten.
Additional Researched Options
You can find our full list of researched restaurants, including some we didn’t get a chance to visit ourselves due to temporary closures, on Find Me Gluten Free here (get $5 off FMGF Premium here). In addition, you can also find gluten-free foods at grocery stores within Sogo (we found some frozen gluten-free Taiyaki, i.e. a sweet fish-shaped red bean pastry), Great Food Hall, and most Marks & Spencer locations! **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 some fun attractions and activities to consider in Hong Kong as you’re planning your trip. We’d recommend staying in the Central / Sheung Wan area, as celiac-safe restaurants tend to congregate around this expat-heavy section.
Explore the Great Outdoors
Hong Kong Park
Hong Kong is filled with great parks and greenspaces, especially further away from the city, but if you want something relatively close to all the restaurants we recommended, take a stroll through Hong Kong Park. A lovely and impressively large greenspace in the Central neighborhood of Hong Kong, the winding paths take you through wooded areas; artificial lakes, fountains and waterfalls; children’s playgrounds and sport facilities; a conservatory; and more. See if you can find the rainbow wall!
Repulse Bay Beach
Don’t let the name fool you — this beautiful beach is far from repulsive! It reminds me of Waikiki Beach in Hawaii with its cute beachfront dining and shopping and mountains all around. The water temperature was also surprisingly warm (in a good way), despite the slightly chillier, overcast day we were there in early September.
Sai Kung Town
This fishing community is a popular weekend getaway for locals, featuring waterfront dining with the freshest of fish, water activities and boat rides, walking paths, and an overall feast for the eyes with the busy harbor and homes nestled up the hills. It’s a bit of a bus ride from the city center, but worth it in our opinion!
Culture It Up
The Peak
For stunning city vistas, you HAVE to visit The Peak Hong Kong. Try to go on a clear, sunny day or night for the best views, and we recommend taking the Peak Tram on the way up and back (it’s a long, steep hike from the city otherwise, and the tram is fun in and of itself!). There’s also a shopping center up there.
Ngong Ping 360 Cable Car & Village
Taking the cable car up to the Ngong Ping 360 village was one of my favorite parts of our visit. Compared to other cable cars, this ride was much longer than most, providing ample time to take in sea and mountain views and get a great feel for the natural beauty of Hong Kong outside of the city center. Once you get to the top, you can explore the village's cultural sites — such as the Big Buddha statue — as well as fun shops and photo opps (don’t miss the Hong Kong mural!).
Avenue of Stars
Lining the Tsim Tsa Tsui waterfront, the Avenue of Stars is part Hong Kong Hollywood Walk of Fame, part boardwalk. And at 8 pm every day, all the buildings along the water light up for the Symphony of Lights, a laser and music show sure to delight.
Get Your Shop On
Central / Admiralty
The financial district of Hong Kong includes almost every luxury brand you can imagine. For those of you with deeper pockets, get ready for a spree. If the weather is too hot, step into Pacific Place, which includes the Great Food Hall in the basement, or traipse across the bridge to Queensway Plaza, home to shops for all budgets.
Causeway Bay
The lynchpin of Causeway Bay is the 15-story Sogo department store. It includes the aforementioned grocery store in the basement, and up above are many floors worth of electronics, fashion, accessories, and more! In particular, I LOVED the floor with jewelry and hair accessories; it was filled with so many unique, delicate, and colorful pieces, the likes of which you won’t find anywhere else. And in case you’re running out of room in your suitcases for all your purchases, you can buy another one in Sogo too!
Taikoo Shing
Growing up in Hong Kong, this was one of Charles’ favorite malls to peruse. Plenty of shopping to be done, plus an indoor skating rink (note: the zambonis use cold water, so the flatness/smoothness of the ice isn’t the greatest here), make this a great place for young and old. In addition, the Aeon department store is on the other side of the subway station, giving you access to yet another Japanese department store (Charles loves their stationery selection) and Japanese grocery store with some gluten-free options.
Embrace Your Inner Child
Cruise the sea while watching a stunning light show
Star Ferry travels between Hong Kong Island and Kowloon during the day and evening, offering a relaxing means of travel to the Kowloon district, as well as gorgeous city and water views. At night, we highly recommend buying a ticket for the Symphony of Lights Water Tour so you can see Hong Kong’s impressive skyscraper light show from the comfort of the boat. So much fun!
Play a round (or five!) on the claw machines
No trip to Asia is complete without playing their ubiquitous claw machines! And who knows, you just may find yourself the proud new owner of an extra cute plushie!
Theme parks
Ocean Park
Hong Kong's OG theme park, there's something here for everyone. Come for the thrill rides, stay for the pandas, penguins, and seal show. There are two sections to the park, which are connected by cable car and a tunnel; we recommend the cable car for the views.
Disneyland Resort Hong Kong
Any Disney adults out there? Much less busy than the U.S. parks, this Disneyland is a magical addition to any vacation!
***Date of travel: September 2023