Pizza Firenze Omotesando1/5
Photo: Kisa ToyoshimaPizza Firenze Omotesando
Blu Jam Cafe2/5
Photo: Keisuke TanigawaBlu Jam Cafe
Gluten Free T's Kitchen3/5
Photo: Gluten Free T's KitchenGluten Free T's Kitchen
Three Aoyama Revive Kitchen4/5
Photo: Three AoyamaThree Aoyama Revive Kitchen
Soranoiro Nippon Tokyo Station5/5
Photo: Soranoiro Nippon Tokyo StationSoranoiro Nippon Tokyo Station

8 best gluten-free restaurants in Tokyo

Sensitive to gluten? These restaurants and cafés serve up delicious gluten-free dishes that don’t skimp on flavour

By Kaila Imada
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Gluten intolerance is rather uncommon in Japan, so if you suffer from coeliac disease or are sensitive to gluten, you might know how difficult it is to come across gluten-free food in the country. Sure, bread isn’t such a staple here, but wheat-based dishes are everywhere: noodles like ramen and udon and even classic street food such as gyoza and okonomiyaki all contain gluten.

You’ll also have to watch out for the seasoning and condiments too – things like miso, soy sauce, ketchup and even some vinegars also contain gluten. When eating out, it’s a good idea to carry some tamari (Japan’s wheat-free soy sauce) with you as a substitute for the regular soy sauce. And in a pinch, you can always use salt for seasoning instead.

If you’re tired of missing out on the full menu, try these restaurants and cafés instead. They offer gluten-free dishes that don’t compromise on flavour. No need to settle for a plain bowl of rice here – these are the best gluten-free restaurants in Tokyo.

Note: these venues may be operating on reduced hours due to the state of emergency in Tokyo. Please check with the individual outlets for the latest business hours.

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Gluten freedom

Gluten Free T's Kitchen
Gluten Free T's Kitchen
Photo: Keisuke Tanigawa

Gluten Free T's Kitchen

Restaurants Roppongi

This restaurant is a godsend for those with gluten intolerance as the entire menu is completely gluten-free. You can enjoy gluten-free versions of classic Japanese dishes including pork and veggie gyoza (¥690) made with rice flour, seasonal tempura (from ¥1,650), yakisoba (¥1,600), okonomiyaki (¥1,650) and four types of ramen (¥1,460 each): chicken, miso butter corn, yamitsuki (a mix of chicken, pork and fish), and vegan ramen. Another must-order menu item is the cajun chicken karaage (¥1,500) served with honey mustard sauce.

Aside from gluten-intolerant eaters, the menu also caters to vegans, as well as those with nut or dairy allergies. Just take note of the symbols on the menu that show whether a dish contains nuts, dairy, egg or soy.

Pizza Firenze Omotesando
Pizza Firenze Omotesando
Photo: Kisa Toyoshima

Pizza Firenze Omotesando

Restaurants Pizza Aoyama

Those on the hunt for authentic neapolitan style pizza need look no further. Pizza Firenze is spinning out doughy discs that are 100-percent gluten-free from the crust to the toppings (starting from ¥1,100). The pizza dough is made from a unique flour mix which contains quinoa, inulin, and white and black sesame. When baked, the crust becomes crisp and light with none of the flat texture you sometimes get in gluten-free pizza. 

Pizza toppings are simple and you can have your pick from red or white sauce with authentic Italian ingredients such as burrata cheese, salami, anchovies, and buffalo mozzarella. The menu also includes a number of appetisers, salads and pasta dishes – all of which are gluten-free. The pasta is made from corn, so it’s coeliac-friendly.  

The restaurant also bakes a limited number of gluten-free shokupan bread loaves a day (six to be exact), so if you’d like to try it out, best call ahead to reserve a loaf.

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Blu Jam Cafe
Blu Jam Cafe
Photo: Keisuke Tanigawa

Blu Jam Cafe

Restaurants Azabu-Juban

If you’re looking for that perfect breakfast or brunch spot, Blu Jam Cafe in Azabu Juban is it. The expansive menu covers breakfast, lunch and dinner and features a number of gluten-free and vegan-friendly options for diners with dietary restrictions. 

For breakfast, you can’t go wrong with the California omelette (¥1,400), which can also be made exclusively with egg whites if you’re looking for a healthier option. If you’d prefer something sweet, opt for the homemade granola bowl (¥900), which comes with fresh fruit and yogurt. The granola is completely gluten-free and is packed full of nuts, coconut and dried fruits.

The restaurant also has an impressive taco menu (starting from ¥800 for two tacos) and will swap out the flour tortillas for corn tortillas upon request. Toppings include chicken, carnitas (braised pork) and chorizo sausage and you can get the vegan rancheros (¥1,500) and chilaquiles (¥1,650) if you’re feeling like proper Mexican without any wheat. For something lighter, all the salads (¥1,600) on the menu are also gluten-free.

Soranoiro Nippon Tokyo Station
Soranoiro Nippon Tokyo Station
Photo: Soranoiro Nippon Tokyo Station

Soranoiro Nippon Tokyo Station

Restaurants Ramen Marunouchi

Ramen is a staple in Japan, but it’s hard for anyone who’s sensitive to gluten to get a chance to try it. Thankfully, Soranoiro’s Tokyo Station outpost offers a gluten-free shio (salt) ramen (¥1,300) option that’s made with brown rice noodles. The ramen is served with seasonal veggies such as tomatoes and broccoli and is topped with chicken slices and an oozy ramen egg. The brown rice noodles have a lovely chewy and springy texture and are sourced from Miyauchiya in Shimane prefecture, makers of all kinds of gluten-free food. 

If your gluten allergy isn’t too severe, you can also try swapping regular noodles for brown rice noodles in any of Soranoiro’s other ramen bowls for just ¥250.

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Three Aoyama Revive Kitchen
Three Aoyama Revive Kitchen
Photo: Three Aoyama

Revive Kitchen Three Aoyama

Shopping Cosmetics Aoyama

Nestled inside the Three beauty hub in Aoyama, Revive Kitchen offers a clean menu full of healthy dishes catering to vegans and gluten-intolerant eaters. Open for only breakfast and lunch, Revive offers hearty dishes using gluten-free bread and pastas plus plenty of fresh salads. Must-order dishes include the refreshing kale salad (¥1,700) served with seasonal vegetables, veggie mousse and quinoa, as well as the buckwheat galette (¥1,600) served with seasonal vegetables such as sweet yams and mustard greens.

Not in Aoyama? There’s also another Revive Kitchen location at Tokyo Midtown Hibiya.

Ain Soph Journey
Ain Soph Journey
Ain Soph Journey/Facebook

Ain Soph. Journey

Restaurants Vegan Shinjuku-Sanchome

Ain Soph Journey in Shinjuku features a 100-percent plant-based menu as well as gluten-free options. If you’re stopping by for lunch, try the gluten-free pasta lunch set featuring rice-based pasta tossed in a basil and cashew genovese sauce (¥1,400 excluding tax).

Ain Soph has two additional locations in Ginza and Ikebukuro offering slightly different but still plant-based menus with gluten-free items. Plus, the restaurant has an online patisserie shop where you can order vegan confectionery and the shop’s signature gluten-free ice cream sandwiches (¥4,644 for a set of eight).

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Karehadare
Karehadare
Photo: Kaila Imada

Karehadare

Restaurants Nakameguro

Serving up curries made with a fragrant mix of spices, Karehadare is a must for those who appreciate a flavourful kick to their meals. Curries (starting from ¥950) are all served with a side of basmati rice and are completely gluten-free, and made using pesticide-free, organic veggies. The menu changes daily, but you can expect at least five different types of curry such as spicy green curry, coconut curry, keema curry and pork vindaloo. 

If you’re keen to pair your curry with a beer, you’ll need to choose carefully – the restaurant offers a globetrotting menu of craft beers, but for now, only one of them is gluten-free.

Pizzakaya

Restaurants Pizza Roppongi

This Roppongi-based pizza shop has been turning out pizza for over a decade and specialises in Califorian-style pizza with chunky crusts and unorthodox toppings such as guacamole and buffalo sauce chicken (starting from ¥1,600). Better yet, it caters to all sorts of eaters, offering pizzas with gluten-free crusts and vegan cashew nut cheese. The menu also includes gluten-free appetisers and a house salad dressing that’s completely free of gluten.

Although the kitchen makes both standard and gluten-free pizzas, you don’t have to worry about contamination – separate utensils, bowls and knives are used in the kitchen.

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