Gluten Free Vacation In Hawaii – Oahu, Maui and More
Aloha, gluten-free travelers! Welcome to paradise, where stunning landscapes, gorgeous views, vibrant culture, and tantalizing cuisine await. Hawaii is a dream destination for beach lovers and adventure seekers and also a haven for those with dietary restrictions.
In this comprehensive guide, we’ll explore how to make the most of your Hawaii vacation while staying gluten-free, from indulging in local delicacies to soaking up the island vibes.
Whether you’re a first time visitor or a seasoned traveler, Hawaii offers an abundance of gluten-free options to satisfy your culinary cravings while exploring its breathtaking beauty. So grab your sunscreen and appetite, and let’s embark on an unforgettable gluten-free journey in the Aloha State!
Hawaii boasts a wealth of attractions that cater to every traveler’s interests. From the iconic beaches of Waikiki to the lush rainforests of Kauai, there’s something for everyone to explore. Witness the majestic beauty of volcanoes at Hawaii Volcanoes National Park, embark on a scenic drive along the Road to Hana on Maui, or snorkel alongside colorful marine life at Hanauma Bay.
For those seeking cultural experiences, immerse yourself in traditional Hawaiian luau celebrations or visit historic sites like Pearl Harbor on Oahu.
Nature enthusiasts can marvel at the breathtaking views from the summit of Mauna Kea or hike through the otherworldly landscapes of the Na Pali Coast.
Whether you’re seeking adventure, relaxation, or cultural immersion, Hawaii’s diverse attractions offer an unforgettable experience for all.
Gluten-Free Delights in Hawaii
Hawaii’s culinary scene is as diverse as its landscapes, offering many gluten-free options to satisfy every craving. From traditional Hawaiian fare to international cuisine, you’ll find gluten-free menus and accommodating restaurants across the islands. Indulge in local favorites like kalua pork and poke bowls, savor fresh seafood caught off the shores of the Big Island, and treat yourself to sweet treats like Shave Ice and Dole Whip —all without worrying about gluten.
Traditional Hawaiian Food
Typical foods in Hawaii reflect the diverse cultural influences present in the islands. Some popular dishes include:
1. Poke: This traditional Hawaiian dish consists of diced raw fish (usually tuna) marinated in a soy sauce-based sauce with various seasonings and toppings. While the fish itself is gluten-free, be cautious of soy sauce, which often contains gluten. Look for gluten-free soy sauce or inquire about alternative marinades.
2. Kalua Pork: A staple of Hawaiian cuisine, kalua pork is slow-roasted in an underground oven called an imu, resulting in tender, flavorful meat. The dish is typically gluten-free, but it’s essential to confirm the seasoning and any accompanying sauces are gluten-free.
3. Loco Moco: This hearty dish features a bed of white rice topped with a hamburger patty, a fried egg, and brown gravy. While the dish itself is gluten-free, be sure to ask if bread crumbs and soy sauce are used in the patty and confirm that the gravy is made without flour or gluten-containing thickeners.
4. Plate Lunch: A popular meal in Hawaii, plate lunch typically consists of a protein (such as chicken, beef, or fish), two scoops of rice, and macaroni salad. While the protein and rice are typically gluten-free, macaroni salad contains pasta and may contain gluten unless specifically labeled or prepared gluten-free. Also verify if the protein is seasoned with soy sauce (which contains wheat).
5. Spam Musubi: A beloved snack in Hawaii, spam musubi features a slice of grilled Spam atop a block of rice, wrapped in nori (seaweed). The dish itself is naturally gluten-free but may be cross-contaminated if prepared in a facility that also handles gluten-containing ingredients or if the spam is seasoned with soy sauce. Hence it’s important to double-check before ordering.
6. Haupia: A traditional Hawaiian coconut pudding made with coconut milk, sugar, and cornstarch, haupia is naturally gluten-free and a delicious sweet treat.
When dining out or purchasing prepared foods in Hawaii, always inquire about ingredients and preparation methods to ensure gluten-free options or request modifications to accommodate dietary restrictions.
Restaurants and Food Trucks with Gluten free options
Explore the charming towns and scenic vistas of Hawaii’s islands, from the iconic Diamond Head on Oahu to the picturesque North Shore of Maui. Along the way, discover hidden gems like Pu’uwa’i Aloha Bakery, known for its celiac-safe cinnamon rolls, and Coconut Glen’s, where you can indulge in dairy-free coconut ice cream with a modern twist. For a taste of luxury, consider dining at Mala Ocean Tavern or enjoying a gluten-free breakfast at the Fairmont Kea Lani resort. Whether you’re dining at a local food truck, a beachside cafe, or a fine dining restaurant, navigating gluten-free options in Hawaii is a breeze.
Many establishments offer gluten-free menus or are happy to accommodate dietary restrictions, making it easy to enjoy your favorite dishes without worry. Be sure to communicate your needs to your server and ask about ingredients like soy sauce, which most of the time contains gluten. Inquire about cross-contamination if you have celiac disease or severe food allergies.
Recommended places:
- Pu’uwai Aloha Bakery (Oahu)– Dedicated Gluten Free Pu’uwai Aloha Bakery is renowned for its delectable celiac-safe cinnamon rolls, offering a delightful gluten-free treat for visitors to Hawaii.
- FORC Restaurant (Big Island)– FORC Restaurant in Hawaii offers a menu featuring locally sourced ingredients with options for those following gluten-free and paleo diets.
- Fairmont Orchid (Big Island)– The Fairmont Orchid Hawaii provides luxurious accommodations with the added convenience of gluten-free options available at their restaurants.
- The Original Roy’s in Hawaii Kai (Oahu) – A culinary journey where Pacific flavors meet island-inspired cuisine. They offer an array of gluten-free options
- Banan Waikiki Beach Shack (Oahu) – Banan Waikiki Beach Shack in Hawaii offers delicious and healthy treats, including açai bowls and smoothies, perfect for enjoying by the beautiful Waikiki Beach.
- Paia Fish Market Waikiki (Oahu)– Paia Fish Market Waikiki in Hawaii offers a variety of gluten-free options, allowing visitors to enjoy fresh seafood dishes in a scenic beachfront setting with peace of mind.
Here are some gluten-free food trucks in Hawaii:
- Da Spot Health Foods & Juices (Oahu)
- Lanikai Juice (Oahu)
- Coco Cove Hawaii (Oahu)
- Waikiki Vegan (Oahu)
- Maui Fresh Streatery (Maui)
- Gypsy Maui Food Truck (Maui)
- Food for Thought (Kauai)
- Trucking Delicious (Kauai)
- Broke Da Mouth Grindz (Big Island)
- Sweet Potato Kitchen & Truck (Big Island)
These food trucks offer a variety of gluten-free options, including fresh juices, smoothie bowls, salads, tacos, and more, ensuring that gluten-free travelers can enjoy delicious meals on the go while exploring Hawaii.
There are a lot of more places offering gluten-free options. Discover them on my gluten-free map.
Resorts with GF meal options
- Fairmont Kea Lani, Maui: This luxury resort offers gluten-free options at its various restaurants, including gluten-free breakfast items and special accommodations upon request.
- Disney Resort, Aulani, Oahu: Aulani, a Disney Resort & Spa, is known for its attention to detail and guest satisfaction. They offer gluten-free options at several dining venues throughout the resort, ensuring a magical experience for guests with dietary needs.
- Four Seasons Resort Hualalai, Big Island: The Four Seasons Resort Hualalai provides gluten-free options at its restaurants and can accommodate special dietary requests with advance notice.
- The Ritz-Carlton, Kapalua, Maui: This luxury resort offers gluten-free dining options at its restaurants, with chefs willing to accommodate dietary restrictions and preferences.
- Grand Hyatt Kauai Resort & Spa, Kauai: The Grand Hyatt Kauai offers gluten-free options at its various dining establishments, including gluten-free breakfast items and special menus upon request.
Grocery stores in Hawaii
When it comes to finding gluten-free items in Hawaii, the following grocery stores have locations across the islands:
- Whole Foods Market is a great spot to explore and offers a wide range of gluten-free products to suit every dietary need.
- Safeway provides a diverse selection of gluten-free options, making it a convenient choice for shoppers seeking dietary-friendly products.
- Costco Wholesale offers bulk quantities of gluten-free items at competitive prices, making it an economical option for stocking up on pantry essentials. You need a membership to enter.
- Walmart carries a variety of gluten-free products across its aisles, catering to shoppers looking for both affordable and convenient options.
- Times Supermarket is known for its fresh produce and local offerings, including a range of gluten-free items to accommodate shoppers with dietary restrictions.
Hawaii attractions for all ages
Hawaii offers a diverse array of attractions and activities suitable for visitors of all ages. Families can embark on unforgettable adventures such as snorkeling in vibrant coral reefs teeming with marine life, exploring lush botanical gardens, or experiencing the thrill of zip-lining through lush rainforests. You can learn about traditional Hawaiian customs through hula performances, lei-making workshops, and visits to historic sites like Pearl Harbor.
Nature lovers can marvel at the breathtaking landscapes of volcanic craters, cascading waterfalls, and pristine beaches, while thrill-seekers can hike to hidden viewpoints, take helicopter tours over dramatic coastlines, or even try surfing lessons on world-renowned waves. With its diverse attractions and activities, Hawaii promises an unforgettable experience for visitors of all ages, making it the perfect destination for family vacations and multi-generational travel.
Practical Tips and Tricks: To make the most of your gluten-free vacation in Hawaii, come prepared with zip lock bags for storing gluten-free snacks and paper goods for picnics on the go. Take advantage of online menus and social media to research gluten-free-friendly restaurants in advance, and don’t hesitate to ask for recommendations from locals or fellow travelers.
And remember, with a positive attitude and a sense of adventure, your gluten-free journey in Hawaii is sure to be a memorable and delicious experience.
