The tiny island paradise of Koh Tao is on the bucket list of many Thailand tourists, especially those interested in snorkeling and diving. However, if you’re celiac or gluten intolerant, you may be wondering how safe the restaurants and foods are on the island. While there are no dedicated gluten-free restaurants on Koh Tao, several restaurants, bars, cafés, and grocery stores offer gluten-free meals and alternatives so gluten-free travelers can enjoy local cuisine and treats without worrying they’ll get sick.
Tips for Eating Gluten-Free in Koh Tao
Before we dive into all the delicious and delightful gluten-free foods on Koh Tao, we first want to offer a little advice on how best to eat gluten-free in the region. For a more in-depth guide on how to eat gluten-free in Thailand, including what Thai dishes are safe to eat, check out our gluten-free Thailand guide.
Get a Thai Gluten-Free Restaurant Card
One of the biggest problems when trying to eat gluten-free abroad is the language barrier. Especially in Asia, where food intolerances and allergies are less common, trying to explain your allergy and what you can and cannot eat can be a tedious task. To avoid any confusion, we highly recommend you download our Gluten-Free Thailand Restaurant Card and carry it with you at all times. This is a great asset to have while traveling as you can hand it directly to your waiter or waitress. They can read in their native language a brief description of what gluten intolerance and celiac disease are, along with a list of foods you can and cannot eat. This way, nothing gets lost in translation, and you can relax knowing the server has been well-informed.
Cross-Contamination is a Risk, Be Prepared
While several establishments offer gluten-free meals and alternatives, none of the restaurants on Koh Tao are dedicated gluten-free establishments. This means that cross-contamination is a real risk, and you should keep this in mind when ordering.
You Can Order Gluten-Free Snacks and Drinks Online
If you haven’t heard of Lazada, we aren’t surprised, but this fantastic online shop is essentially the Amazon of Asia! Travelers can find a plethora of gluten-free treats and drinks, such as artisan bread, cookies, noodles, pancake mix, granola, and more. As we mentioned, Lazada is a lot like Amazon, except you do not have to put your credit card information in to buy products. Instead, you can choose to pay in cash on delivery. However, if you’re not at your hotel or Airbnb when it’s being delivered, you can pick up your package and pay for it at the post office, or there is a good chance hotel reception will pay for the package for you and then you’ll pay them.
Don’t Trust The Smoothies
A cold, refreshing smoothie is one of the best ways to cool off in the Thai heat, but we have to warn you that many smoothie places pose a risk of cross-contamination. While fruit smoothies are the most popular, several smoothie stands also offer Oreo smoothies. Since the blender is often not cleaned in between orders, you run the risk of having a reaction. Our best advice is to avoid stands that offer Oreo smoothies and stick to the fruit-based smoothie options.
Best Gluten-Free Restaurants on Koh Tao
One of the many reasons travelers head to Thailand is to try the cuisine, and as a gluten-free traveler, you shouldn’t have to miss out! Thai food is quite popular around the world, with several Thai restaurants found in both big cities and small towns. This isn’t a coincidence. In the early 2000s, the Thai government implemented a genius plan to increase tourism in Thailand and strengthen Thai relations around the world, known as gastro-diplomacy. The Global Thai Program was launched in 2002 and offered loans to Thai nationals who wanted to move abroad and open a Thai restaurant. Pad Thai became the dish to focus on, and the campaign was a massive success!
If you’re an avid traveler or someone who is tired of researching gluten-free restaurants in every new city you visit, consider downloading our ebook “100% Dedicated Gluten-Free Restaurants Around the World,” which features over 1,000 restaurants and bakeries worldwide that are verified gluten-free. This way, you’ll have the best gluten-free restaurants on hand no matter where your adventures or work take you!
Coconut Monkey
Coconut Monkey, located in Mae Haad on the beach, is a go-to breakfast spot for many, including gluten-free travelers! The restaurant offers several gluten-free and vegan dishes, such as omelets and smoothie bowls. You can also opt to build your own breakfast.
Breeze Koh Tao
Located right beside the pier in Mae Haad, Breeze Koh Tao is an excellent option for those who want a beachside gluten-free meal. The restaurant offers a menu that clearly outlines which dishes are gluten-free and offers alternatives to breaded meals like buffalo cauliflower wings, spring rolls, and banana fritters, along with gluten-free pasta options.
La Pizzeria
Craving some pasta while visiting Koh Tao? La Pizzeria in Sairee is the place to go. The restaurant offers a selection of gluten-free pasta substitutes for its most popular dishes with options like risotto, penne, and spaghetti. Several times during the week, the restaurant hosts a live band as well!
Barracuda Rooftop Bar and Restaurant
This rooftop bar overlooking the ocean in Sairee is the ideal place to enjoy a sunset meal, snack, or cocktail. While Barracuda’s menu doesn’t outline specific gluten-free meals, their staff have been trained extensively on what celiac disease is and can make several of their most popular dishes gluten-free. All you need to do is inform the waitress you are gluten intolerant. You’ll find several delicious foods and snacks on the menu, including many fresh seafood dishes and tapas!
Koh Tao Health and Wellness
A new addition to the island, Koh Tao Health and Wellness is a great option if you’re craving sweet or savory treats and dishes that are both gluten-free and vegan. Bakery wizard Missy has a serious talent for crafting tasty treats like cheesecakes, vegan cheeses, spring rolls, and breaded chicken parmesan that will leave you questioning how in the world they could all be gluten-free and vegan. While the business doesn’t have a permanent shop yet, you can check out their Facebook page for weekly posts on what is available for pick-up!
Living Juices and Yoga
If you’re a gluten-free digital nomad looking for a place to set up shop for the day, make your way to Living Juices and Yoga in Sairee. This cute café offers a great selection of gluten-free banana bread, quinoa chia seed bread, and gluten-free and vegan breakfast/brunch options, along with a selection of vegan and gluten-free desserts.
Summer Cafe Koh Tao
This gluten-free bakery in Koh Tao is the perfect spot to stop by if you’re craving a sweet treat. The cafe offers a selection of homemade gluten-free options like brownies, banana bread, and artisan breads. Gluten-free lunch and breakfast options are also available, like chili with bread, avocado on toast, and an English-style breakfast.
The Factory Cafe
The Factory Cafe in Sairee is a vegan and health-focused café that offers gluten-free salads, bowls, and breakfast options like pancakes and avocado on toast. Whole gluten-free bread loaves can also be purchased, along with a selection of baked goods like brownies, carrot cake bites, and homemade Snickers bars (so yummy)!
Hacienda Bar and Grill
Are you in the mood for pizza? If you’re anything like me, the answer to this question is always yes! Hacienda Bar and Grill, located within Koh Tao Leisure Park, is the only place to get gluten-free pizza in Koh Tao. Any of the pizzas on the menu can be made with a gluten-free base, but you will need to call one hour in advance so that the restaurant can defrost the dough.
Nui Bakery and Sandwich
There is nothing like a hearty sandwich to get you through a day’s adventure, and at Nui Bakery, you can substitute brown rice loaf bread for their menu items. Start the day off with their breakfast charcuterie board or with a healthy probiotic bowl. There is also a good selection of vegan sandwiches and breakfast options, such as scrambled tofu and a vegan BLT.
VegetaBowl
This colorful outdoor café boasts a vegan-focused menu that clearly outlines which items are gluten-free for visitors. They offer great gluten-free options like filling lunch bowls, falafel, and salads, not to mention their delicious sugar-free smoothies.
The Tree House Koh Tao
On an island as small as Koh Tao, you wouldn’t expect there to be many locals with a solid understanding of what celiac disease is. However, at the Tree House Koh Tao, the owner has gone above and beyond to understand the dietary restrictions of eating gluten-free. Simply let her know when you get in there that you are gluten intolerant, and she will prepare classic Thai dishes like massaman curry, peanut chicken potato curry, and more so you can enjoy the local cuisine without worrying about gluten.
STUFFED North China
If you’re craving a little something different, head over to STUFFED North China in Sairee to enjoy some traditional Chinese food. The restaurant’s menu clearly outlines which dishes are safe for celiacs, vegans, and vegetarians. You can chow down on delicious dishes like Peking spiced beef, stir fry, noodle soup, and more.
Thaita Italian Food
Thaita Italian Food is another great place to enjoy gluten-free Italian food. Located in north Sairee near Smile Mart, you’ll find several pasta dishes on the menu, like spaghetti carbonara, spaghetti arrabbiata, spaghetti bolognese, and penne tomato, that can all be made with gluten-free pasta. Some of their desserts are also gluten-free!
Cantina de Koh Tao
Ready to take a break from Thai food and indulge in some delicious cheesy dishes? Cantina de Koh Tao offers a classic Tex-Mex menu of burritos, burrito bowls, tacos, nachos, and many more cheese-filled treats. You don’t have to worry about the tortillas as they are authentic corn tortillas that are safe for gluten-free folks. If you like a large portion size, then you can up your burrito to a large, but the regular ones are already the size of a forearm!
The Gallery
If any restaurant in Koh Tao was to receive Michelin stars, it would be The Gallery. This family-run establishment has a “trust the chef” mentality where instead of picking items off a menu, you will be sat with a small group of other diners to indulge in a six- to 10-course traditional Thai meal. All of the dishes are presented by the chef one at a time, creating an unforgettable culinary experience. They are happy to accommodate any dietary restrictions and will do their best to find suitable alternatives. This is a popular restaurant with limited seating, so it is required to make a reservation well in advance.
KoPPee Espresso Bar & Restaurant
If you’re bopping around the south end of the island in Chalok and craving a bite to eat, head over to KoPPee Espresso Bar & Restaurant. The restaurant boasts a beautiful location overlooking Chalok Baan Koh Bay with a private pool and offers a menu of Thai and Western food that clearly marks which items are gluten-free, spicy, vegetarian, and vegan. You can enjoy several breakfast items, sample a refreshing Mediterranean salad, or try one of their traditional Thai salads like somtam (papaya salad) or larb moo.
Best Gluten-Free Supermarkets in Koh Tao
There are several mom-and-pop style grocery stores on the island, but we don’t recommend doing your shopping there. Many Thai products are not labeled gluten-free, so you’re better off heading to one of the larger supermarkets that offer Western brands. The best place to shop for gluten-free snacks and drinks is at Smile Mart in north Sairee, as they have the largest selection of foods. Here you’ll find several familiar brands and gluten-free nut bars, pastas, and more. Pods Fresh Market is another good option, as you’ll find gluten-free crackers, chips, and pasta as well. If you can’t find what you’re looking for, remember you can always order from Lazada!
Best Gluten-Free Hostels & Hotels in Koh Tao
Staying at a hotel or hostel that offers on-site breakfast is a great convenience for travelers. However, if you’re a gluten-free traveler, you don’t often get to reap the benefits of a complimentary breakfast. Below we have listed a few hotels and hostels in Koh Tao that we know for a fact offer gluten-free options, so you don’t have to miss out!
As previously mentioned, none of the restaurants or hotels are 100% gluten-free establishments. If you’re concerned about having a reaction, consider getting an Airbnb with a kitchen. This way, you can prepare your own meals, knowing there is no risk of cross-contamination.
Now that you know how to enjoy a gluten-free Koh Tao vacation, all you have to do is plan what to do in between meals. If you’re thinking of getting dive-certified, check out our guide to finding the best dive schools on Koh Tao, or discover hidden gems with our guide to the best things to do in Koh Tao!
