Eating gluten-free Hong Kong can seem like a huge challenge. Chinese food is known to have gluten in just about everything, so your concerns are real.
However, it’s not impossible to eat gluten-free in Hong Kong; you might need to do a little extra work.
Gluten-free foods have a reputation for being hard to find. However, since the gluten-free diet has become increasingly popular, substitutes for lots of traditionally gluten-heavy foods have been developed, and there are not plentiful options.
Knowing the health and the cost challenges of being gluten-free, we’re here to help.
We’ll be covering:
- Where should you shop for gluten-free food in Hong Kong?
- What are some of the best gluten-free restaurants in the city?
- What foods are common in Hong Kong and gluten-free?
- Why do people eat gluten-free foods?
Giving you all of the information you need to protect your health and live a healthy, gluten-free life in the city.
Where can I find certified gluten-free products in Hong Kong?
For people with medical conditions that make them intolerant to gluten, it’s really, really important to avoid it. The most recognized gluten-free certification is The Gluten-Free Certification Program.
The Store Hong Kong is gaining a great reputation in Hong Kong. They offer same-day delivery and a carefully curated range of high-quality products sourced from countries such as the U.S., Australia, and New Zealand.
If you’d rather get the real supermarket experience, there is a range of organic and health food shops in the city that you can check out. For value and accessibility, we’d recommend Little Giant in Causeway Bay.
What are the best gluten-free restaurants in Hong Kong?
For people allergic to gluten foods, Sweetpea Cafe is the ultimate destination to end your food cravings.
It’s a perfect place to enjoy some really delicious gluten-free foods. This is the only 100% gluten-free café in the entire Hong Kong that serves you with some lip-smacking vegan and gluten-free diet meals.
The spot is popular for its freshly made cakes and light dishes. Taking your culinary experience to a new level, you can savor the best sweet baked specialties here at this cafe.
Their best-sellers are carrot cake, lime and coconut cake, and Earl Grey tea cake.
With everything delicious and made with super fresh and seasonal ingredients, this place will leave you asking for more while making your every bite gluten-free.
The café also offers delicious vegan burgers and ricotta soufflé pancakes, which are all gluten-free and worth giving a try.
You can order sandwiches, omelets, lasagnas, and so much more to get over your gluten-free food desires here.
Just come here and binge-eat your favorite snacks and savories without having to worry about making special gluten-free requests. It is a genius spot at a charming location to taste the best of baked goods and light dishes.
Location: 4 Shin Hing Street, Central, Hong Kong
If you feel like eating some global cuisines, then Café Causette is the place to be. They serve dishes from across the world.
Their signature food is the Mandarin burger and pizzas. These taste heavenly and are known to be the best in the town.
Café Causette is a safe spot for people on a gluten-free diet. The Café features a range of organic, vegetarian, and gluten-free dishes for the convenience of its guests that are allergic to gluten foods.
Offering you a perfect mix of Asian favorites and international classics, you won’t go wrong with Café Causette as your dining choice.
Known for its simplistic approach, every dish served here is common, yet the restaurant pays particular attention to its guests’ dietary request. If you’re on a gluten-free diet, it’s worth a try.
Their lively show-kitchens and an extensive menu make it a favorite eating spot for Hong Kong residents and guests alike. Counted amongst the most reputed family restaurants in Hong Kong, they also feature a special menu for kids and various activities.
Whilst located in a fancy hotel, Café Causette itself is not super formal and instead has a contemporary setup that offers convenient all-day dining with something a little extra.
Location: Mandarin Oriental, M/F, 5 Connaught Road Central.
Located in Landmark, Mak Mak offers ultra-tasty Thai cuisine that won’t break the bank. Almost their entire vegetarian menu is gluten-free.
Mak Mak is also vegan friendly, which is a bonus.
If you need to book a work lunch, Mak Mak is a terrific option. They serve food quickly, you’ll be in and out, and the food is superb.
Location: Shop 217A, 2/F, Atrium, The Landmark, 15 Queen’s Road Central Central
For some real Chinese cuisine, check out the dumplings at Madame Fu’s. They can cater to special requests for gluten-free dumplings, but be sure to get in touch ahead of time and let them know about your request.
Definitely worth visiting Madame Fu if you are looking for some authentic Hong Kong food. One of the most appealing aspects of Madame Fu is the interior design.
Every room has a different theme- nothing short of chic.
Location: 3rd Floor, Barrack Block, Tai Kwun, No. 10 Hollywood Road, Central District.
Dandy’s Organic Café
At Dandy’s Organic Café, you can get your fill of Western cuisines such as fish and chips.
The whole restaurant is gluten-free, so if it’s on the menu, you can have it—a welcome change when gluten-free eating can involve a bit of explaining.
Dandy’s Organic Cafe is a great option for anyone with specific dietary requirements, diets they can cater to include vegan, high protein, low fat, and low-GI.
Location: 32 Upper Lascar Row, Sheung Wan
What is gluten-free?
Eating gluten-free means avoiding gluten, which is a protein found in wheat, barley, and rye. The purpose of following a gluten-free diet is not to lose weight but instead to help your gut to absorb nutrients properly.
What foods are gluten-free Hong Kong?
You do need to be rather careful in Hong Kong when looking at traditional foods. Most dishes will use soy sauce or other wheat-based sauces to add flavor.
In general, to ensure your diet is gluten-free, you should eat:
- Rice noodles
- Meat and fish
- Nuts and seeds
- Dairy products
- Corn, legumes, and beans
Coeliac UK offers a super helpful free gluten-free checklist that is downloadable instantly.
What alcohol is gluten-free?
Consuming wine and spirits is fine if you are following a gluten-free diet.
It’s basically beer, ales, stouts, and lager that’s the problem. These need to be avoided.
The good news is that gluten-free beer and gluten-free ale are available in Hong Kong. Try Craftissimo, the beer and ale expert.
They offer a range of suitable products for people wanting to avoid gluten, including their low-calorie tart raspberry ale. Delicious!
There’s a medical condition called coeliac disease, making people really sick when they eat foods that contain gluten. Gluten ataxia and wheat allergies are other medical reasons that people will avoid foods containing gluten.
It’s claimed that a gluten-free diet will help you lose weight.
In and of itself, that’s not quite right. However, you’ll be eating fewer carbs and hopefully replacing foods like bread and pasta with alternatives like nuts, seeds, and veggies.
So depending on what you substitute standard gluten-products for, you may be able to lose some weight.
The gluten-free diet has a lot of similarities with the keto diet. They’re not quite the same, though. You won’t find gluten in veg or fruits, so go for your life.
In contrast, Keto restricts these since they have many carbohydrates, which are the enemy of Keto.
How do I start eating gluten-free in Hong Kong?
Whether you have a medical diagnosis that requires you to avoid gluten, or you’ve decided to try it as a diet, you have to start somewhere. A gluten-free diet can feel restrictive, but as we’ve already mentioned, your options are growing all the time.
Let’s take a look at some of the common substitutes for typically gluten-heavy foods.
1. Gluten-free bread
The chance to have a grilled cheese sandwich really will be worth the effort in the kitchen.
2. Gluten-free cake
This is another chance to get into the kitchen! Coconut flour may seem a little strange in bread, but for sure, it belongs in cakes.
You’ll get a subtle coconut flavor throughout the cake, so go for some tropical flavor to got with it.
Alternatively, you can visit Sweetpea Café in Central. Ok, so it’s not the cheapest place in the city, but they have a wide range of carefully prepared, delicious, gluten-free cake.
3. Gluten-free rice
You’ll be please to know that all rice is gluten-free!
This can be a liberating feeling, especially in a city like Hong Kong. Even when you choose to cook at home and adapt your traditional Chinese dishes to remove the gluten, you can maintain a level of authenticity by still have rice with your meal.
4. Gluten-free pasta
The other popular carb staple, pasta, is all about gluten. But you don’t have to worry about the prospect of a life without pasta.
There used to be few very gluten-free pasta options, but recently gluten-free pasta options have been popping up everywhere. If you’re looking for gluten-free pasta recipes tested and ranked by professional chefs, try this list of the best 10 recipes.
Usually, gluten-free pasta is made of either:
And how nutritious these kinds of pasta are will vary greatly, as will the cost. Check out how healthy your pasta replacement is before adding it to your cart.
5. Gluten-free banana cake
If you’re finally a gluten-free diet in Hong Kong, it’s even possible to eat banana cake. Try this gluten-free banana cake recipe from Coeliac UK.
It’s never easy to have to live gluten-free, but there are increasingly more food choices in a metropolitan city like Hong Kong. If you’ve been trying to figure out how to get your hands on gluten-free Hong Kong products, we hope this guide helps.
With online health food platforms like The Store Hong Kong popping up and with restaurants generally becoming more understanding, you shouldn’t have too much difficulty finding what you need.
One of the advantages of a gluten-free diet is that you can adapt it to work with the keto diet, helping prevent medical issues like epilepsy and diabetes.
If we have missed any tips that make your gluten-free life better in Hong Kong, please help the community, and add them in the comments below.