Gluten-Free Kauai: The Best Eats on The Garden Island

When planning our trip to Hawaii for December 2021, we repeatedly heard that Kauai would be our favorite island. It’s an island of adventure, hiking, and the outdoors. Kauai is also the most undeveloped of the islands, so I was nervous about what gluten-free Kauai would be like.

Just remember, my celiac isn’t your celiac or gluten-free journey (or anyone else’s). Some of the things I’m comfortable with, you may not be, and you may have a different experience with the restaurants than I did. I hope you do because I had a great experience! But, you do you, no judgment and no pressure. I hope to shed some insight to make your planning easier.

Logistics of being Gluten-Free on Kauai

Even though it’s less developed than the other islands, it’s still quite developed, and there are options to eat at restaurants. But there are some things you should know before you head out.

One road goes around the island, and the traffic in Kapa’a can be frustrating during rush hour. You’ll definitely want a rental car on Kauai- otherwise, you’ll be stuck in one location.

You’ll definitely want snacks with you. Luckily I had no problems finding snacks at grocery stores on the island. I mostly shopped in Kapa’a.

Consider renting lodging with a kitchen. We rented a campervan to have a kitchen on this island. I wish we’d gone with a vacation rental, though. The island is rainy and can be humid. There is nowhere to escape the humidity when you’re in a rental van. We found enough safe places that we didn’t need to use the kitchen. It was nice to have a fridge for breakfasts and lunches but go for a cooler and not a camper van.

Gluten-free Kapa’a

Kapa’a is the busiest part of the island; it’s also about in the middle between Hanalei and Poipu. There are a couple of chain hotels and several restaurants. Kapa’a was a perfect place to be based because we wanted to spend time on the north and south sides of the island. It’s also closest to the restaurants.

Chicken in A Barrel

4-1586 Kuhio Hwy
Kapaʻa, HI 96746

5-5190 Kuhio Hwy
Hanalei, HI 96714

Chicken in a Barrel is a unique BBQ joint. The meat is slow-cooked in a barrel, and many sides are gluten-free. The fryer isn’t gluten-free, so there is a no-go on the fries. . I went for the chicken and rice. It was filling, very good, and convenient to where we were. It was nice to have an option that felt really safe on two different sides of the island.

When to eat here

Chicken in a Barrell was dinner for several nights since we were staying near Kapa’a.

Tiki Tacos

4-971 Kuhio Hwy
Kapaʻa, HI 96746

Tiki Tacos is a must-eat when visiting Kauai; it may be the best of gluten-free Kauai (or Kauai in general). This taco shop is entirely gluten-free and was a favorite during our stay on Kauai. The tacos are massive, and you will likely only need to order one. Try the Al Pastor taco if you’re given a chance- it was terrific! My mouth still waters when I think about the pineapple and juicy meat on this taco. So delicious.

When to eat here

Tiki Tacos made a perfect lunch when driving through Kapa’a. Honestly, eat it whenever you can. That Al Pastor taco is just so good!

Avalon Gastropub

356 Kuhio Hwy
Kapa’a, HI 96746

Avalon Gastropub is a gem of a place on Kauai. There are many options clearly marked on the menu. They also have a dedicated fryer and have a great understanding of celiac. The fried brussels sprouts and grilled caesar were incredible. The brussels sprouts were the highlight of the meal. The truffle fries also get great reviews. The restaurant gets busy for dinner, so make a reservation, and if you’re ordering take out be prepared to wait a bit if they are busy.

When to eat here

A highlight for dinner. So good! It would be a good option for a sit-down dinner, especially if you’re traveling with non-celiacs.

Java Kai

4-1384 Kuhio Hwy
Kapa’a, HI 96746

Java Kai is on the main drag in Kapaa. It is not a place I have great confidence in as far as gluten-free goes. But, if you’re interested in coffee or smoothies, it seemed safe enough. They have gluten-free tortillas, so if you’re intolerant or cross-contamination isn’t a big deal, you’d probably be okay. I really enjoyed my black lava smoothie. It was the perfect light breakfast on our first morning- I could never eat anything heavy on the first day.

When to eat here

Reserve this only for mornings you are good with a smoothie. Otherwise, it may not be worth it.

Gluten-Free Hanalei (and nearby)

Hanalei is a town on the north side of the island. Some of the most picturesque parts of the island are here. The bay in Hanalei is breathtaking; the pier juts out into the blue ocean water with towering green mountains in the background. Past Hanalei, you’ll come to the very well know Nāpali Coast. There won’t be restaurants or shopping past Hanalei, so stock up if you need to. Plan ahead if you want to visit the Nāpali Coast.

There is a location of Chicken in a Barrell in Hanalei.

Hanalei Bread Company

5-5161 Kuhio Hwy
Hanalei, HI 96714

This restaurant is definitely not a super safe option. They have gluten-free baked goods if you’re not Celiac/if cross-contamination is okay. They have a second ordering window on the left side of the building where you can order acai bowls and smoothies. It isn’t the best, but I had luck with the acai bowl.

When to eat here

If you don’t have to eat here, I wouldn’t. If you’re taking a surfing lesson early in Hanalei, go for a smoothie bowl or a smoothie.

Kalaheo Cafe & Coffee Company

2-2560 Kaumualii Hwy
Kalaheo, HI 96741

This place is an oasis on the road between Kapa’a and Waimea Canyon. They get busy! Order takeout if you can, or be prepared to spend a bit of your day at the restaurant. They serve breakfast, lunch, and dinner but are most popular for breakfast/brunch. I ordered a couple of muffins and a coffee. I snacked on one and had the other for breakfast later. I should’ve gotten more!

When to eat here

Any chance you get but probably when you’re near Poipu Beach or driving to Waimea Canyon.

Ally’s Cocina Venezuelan Cuisine

5-2723 Kuhio Hwy
Kilauea, HI 96754

This little place is on a mini-golf course at a community center. You don’t have to pay to play golf to eat here but check the community center’s hours to know when the restaurant will be open. Ally is so welcoming and will chat with you about Kauai and the other islands and her food. Arepas are a favorite since they are often gluten-free. She puts a Hawaiian twist on her native cuisine, and the shrimp arepa was delicious.

When to eat here

Eat here when/if it’s open. This place is on the road as you go to (or from) Hanalei. It is one of the hardest to find time to work in.

Gluten-Free Poipu Beach Area

We only spent a little bit of time in the Poipu beach area. But it’s the sunniest part of the island so you shouldn’t be like us! There are also some pricey restaurants in the area. I would’ve started with Holoholo Grill or Da Crack Mexican.

No matter where you are on Kauai, you’ll be able to find some good food! The island is small, but the gluten-free experience on Kauai was still straightforward to navigate. More than any other island, you’ll want to stock up on snacks at the grocery and consider a kitchen. Otherwise, have a great time adventuring!

Check out my gluten-free experience on each of the islands:
All 4 Major Islands
Maui
Big Island
Oahu

Check out my travel experience on each of the islands:
Kauai
Maui
Big Island
Oahu