I am so excited to share my gluten free Tokyo guide with all of you. I visited Tokyo twice during my month in Japan, and much to my surprise, I ate like a celiac queen.
Below, you will learn everything you need to know about being gluten free in Tokyo, from the best gluten free bakeries and restaurants to the best neighborhood to stay in as a gluten free traveler.
I will warn you: this gluten free Tokyo guide is LONG. That’s because Tokyo is a huge city with many gluten free restaurants to navigate across many neighborhoods. So, grab a cup of coffee or tea and settle in for the read, or save this post for later! Let’s get to it.
NOTE | I have celiac disease and avoid cross contact. Saying that, staff, practices, menus, and hours can all change. I encourage you to always do your own research and ask questions before you dine.
Gluten Free Tokyo: What You Need to Know
I want to help you have an amazing trip to Tokyo, but first there are some things you need to know about being gluten free in Japan.
My top 5 tips for gluten free travelers in Japan:
- A gluten free Japanese translation card is essential.
- Know the hidden sources of gluten in Japanese cuisine.
- Build your itinerary in Tokyo around gluten free restaurants.
- Always double check opening hours and days.
- Have a back up plan.
Tokyo has over 20 gluten free restaurants, so this article is long. To help you avoid overwhelm, I have put a ☆ next to my very top picks.
You can also scroll to the bottom of this article to read my top 5 gluten free meals I ate in Tokyo!
Gluten Free Japanese Translation Card
I used this GF translation card from Legal Nomads almost every day of our month in Japan and to be honest, it’s the best money I spent on our trip.
Unlike other gluten free translation cards on the market, this one has been professionally translated by native Japanese speakers, and was created by a celiac who traveled in Japan. I found that restaurant staff in Tokyo really read it thoroughly and understood it, making MY life so much easier.
I’m going to share more details on why I love this card in my gluten free Japan guide – so stay tuned!
Gluten Free Tokyo Map
To help you navigate your way around Tokyo, I created this map of gluten free options. You can download it to your phone and use it yourself!
Gluten free Tokyo map key:
- Dark blue: Dedicated gluten free bakeries and restaurants.
- Light blue: Celiac friendly restaurants (not dedicated GF).
- Red: My top recommended gluten free-friendly accommodation.
- Green: Things to see and do.
Where to Stay in Tokyo if You’re Gluten Free
Usually I would not talk about where to stay at the beginning of a gluten free guide – after all, you want to hear about the delicious food! However, Tokyo is such a MASSIVE city that I really believe where you stay is essential to having a good experience here, as a gluten free traveler.
There are quite a few “gluten free deserts” within Tokyo and it would not be fun to stay in those neighborhoods, having to shlep across the city for every meal.
Choose your hotel location carefully, though, and you could be surrounded by gluten free restaurants and have a much more enjoyable (and convenient) time!
Roppongi Neighborhood – Best Area for Gluten Free Travelers
We stayed in the Roppongi neighborhood, at APA Hotel & Resort Roppongi-Eki-Higashi. It ended up being the ideal location for being gluten free. I loved it so much that on our second visit to Tokyo, we booked the same exact hotel!
The Roppongi neighborhood is the best place to stay for celiacs for a few reasons. First of all, you’ll have some of the best gluten free restaurants in Tokyo walking distance away:
- Gluten Free T’s Kitchen – arguably the most popular gluten free restaurant in all of Japan, a 12 minute walk from our hotel.
- Otsuna – my favorite place for celiac safe sushi.
- Cafe Komaya – 100% gluten free.
- Kinka Sushi
- Nachura – 100% gluten free and a 30 minute walk away.
- NANAN – 100% gluten free.
- And more!
Roppongi is also really well connected with two major metro stations (Roppongi Station and Roppongi-Itchome). It’s easy to get anywhere you want to go in Tokyo. You also don’t need to leave Roppongi for fun activities like the Tokyo Tower, Roppongi Mori Tower, the National Art Center, and more.
APA Hotel & Resort Roppongi-Eki-Higashi
APA Hotel & Resort Roppongi-Eki-Higashi is where we stayed on both visits to Tokyo and I definitely recommend it.
As far as Tokyo hotel rooms go, it was spacious enough we could have both of our suitcases on the ground at the same time and still move around.
There are also washing machines and even an onsen on the top level. We found it a really comfortable and convenient stay (5 minute walk from Roppongi Itchome station and 9 minute walk from Roppongi station), great for our moderate budget, and I highly recommend it.
Harajuku and Omotesando Neighborhoods
After both my visits to Tokyo, I would say that the next best area to stay after Roppongi, as a gluten free traveler, are the Harajuku and Omotesando neighborhoods.
There is a high concentration of gluten free restaurants in this area. You will be walking distance to gluten free restaurants like:
- Rizlabo – home of the famous gluten free souffle pancakes.
- My Banh Mi – 100% gluten free.
- Totti Candy Factory
- RICEHACK Gluten Free Bakery – 100% gluten free,
- Plus One Cafe
This area, like Roppongi, is well connected with fun things to do. However, I still think Roppongi comes out on top because it has more dinner options.
Where to stay in Harajuku and Omotesando:
- Moshi Moshi Rooms – incredibly colorful, pink hotel rooms and apartments that will put you right in the “Harajuku vibes.” 10 minute walk from Rizlabo and 12 minutes from My Banh Mi. Book here.
- Inn The Omotesando – Trendy hotel that is directly next to the Omotesando metro station and a 10 minute walk from Rizlabo. Book here.
- Harajuku 3 Bedroom Apartment – great option for a family or friend group, in the heart of Harajuku. Book here.
- The Aoyama Grand Hotel – Upscale, stylish hotel with amazing city views. 10 minute walk from Rizlabo. Book here.
If I were you, I would focus on accommodation in the above neighborhoods, simply because they are more convenient and you’ll spend less of your vacation on long metro journeys to gluten free restaurants.
Now… let’s get to the food!
My Recommendation for a Gluten Free Sushi Class in Tokyo
Look, you’ve got to learn how to make sushi when you visit Japan! Dan and I signed up for this sushi making class with Cooking Sun while in Tokyo, and they did an INCREDIBLE job regarding gluten.
There are a LOT of places where hidden gluten can show up when making sushi, so I wouldn’t trust just any company. I can wholeheartedly recommend this class – read my full review here.
8 Dedicated Gluten Free Tokyo Bakeries
Let’s start out with the 100% gluten free bakeries and confectionaries in Tokyo. If you have a sweet tooth or just want to relax with some cake and matcha, these will be perfect for you.
Just be sure to check the hours, because those can be a bit unpredictable in Japan!
Neighborhood: Minamiaoyama (borders Roppongi)
Nachura is one of my favorite gluten free bakeries in Tokyo. I think they have the best quality cakes and desserts in the city. Try and go earlier in the day because they run out.
On my first visit, we went around 4pm and they’d run out of the cheesecake and pistachio cream puff. I was sooo sad. We ordered the Mont Blanc and it was really good. I saw these all over Japan so it was awesome to get a gluten free version.
The best part, though, was the server came out and brought me two small ends of their cheesecake! She told me they don’t usually do this, but she could tell how disappointed I was that we missed the cheesecake. It was AMAZING. I think Dan and I will both be dreaming of this cheesecake forever!
Verdict: must visit, but go early and get the cheesecake.
Reservations? No. Double check their hours, not open every day.
Address: Nachura, Japan, 〒107-0062 Tokyo, Minato City, Minamiaoyama, 2 Chome−8−18 1F
On my second visit to Tokyo, I discovered a small 100% gluten free daifuku confectionary. It’s in the Roppongi neighborhood, steps away from the famous Gluten Free T’s Kitchen.
The confectionary is called 覚王山フルーツ大福弁才天 六本木店 (or Kakuozanfurutsudaifukubenzaiten Roppongiten in English – say that 10 times fast!). To find it, I recommend just copying and pasting the Japanese kanji (letters) into Google Maps.
As far as the mochi here goes, it is all daifuku which is mochi wrapped around a fruit filling. Think watermelon, peach, strawberry, and more. Honestly, I found it really overpriced. The daifuku was tiny! But, it was nice that the whole place was gluten free because sometimes there is cross contact with daifuku.
Reservations? No, walk in.
Address: 覚王山フルーツ大福弁才天 六本木店 Japan, 〒106-0032 Tokyo, Minato City, Roppongi, 7 Chome−8−11 FRONT１Ｆ D.A
otaco is an adorable, tiny chiffon cake shop that’s dedicated gluten free. It’s located in the Asakusa neighborhood, which you’ll likely visit to see the famous Senso-ji temple.
There is one single folding chair here so plan to just get takeout. When we visited, I showed the owner my gluten free translation card and she confirmed it was totally gluten free.
There were a few chiffon cake flavors. I chose the green tea and plan swirl flavor, which was 300 JPY. It tasted like wearing silk!! Sooo soft.
Reservations? No, walk in.
Address: otaco, 3 Chome-5-1 Asakusa, Taito City, Tokyo 111-0032, Japan
Shochikuen Cafe is a fully vegan and gluten free cafe in Asakusa, about a 10 minute walk from Senso-ji temple. You can find a few different cakes and desserts here but it is most famous for its rainbow cake!
The first time we tried to eat here, it was actually closed. They’re only open for four hours on the days they’re open at all, so be sure to double check! We tried again on our next visit to Tokyo, because I was desperate to try the rainbow cake.
Ultimately, the rainbow cake was beautiful but let’s just say it tasted gluten free and vegan. Totally bland and with no flavor at all. Dan ordered the chocolate cake and while that wasn’t quite as pretty, it tasted a lot richer!
Reservations? No, walk in. Check hours, they close early.
Address: Shochikuen, 2 Chome-7-6 Nishiasakusa, Taito City, Tokyo 111-0035, Japan
Totti Candy Factory
Ohhh, Totti Candy Factory! This place sells the mega popular giant cotton candy that you’ve probably seen on Instagram or TikTok. It’s located on the fun and colorful Takeshita Street.
I showed my gluten free Japanese translation card here, and they assured me that the only ingredients are sugar and food coloring. Nothing else is sold here except cotton candy so, technically it is dedicated gluten free!
I got the medium size (for the ‘gram) but to be honest Dan and I could only eat half of it before the sugar crash hit, haha.
Reservations? No, walk in but expect a line.
Address: Totti Candy Factory, Japan, 〒150-0001 Tokyo, Shibuya City, Jingumae, 1 Chome−16−5 Ｒｙｕあぱるとまん 2F
RICEHACK Gluten Free Bakery ☆
Neighborhood: Harajuku / Omotesando
RICEHACK Gluten Free Bakery is a dedicated gluten free bakery that sells breads and pizza; it’s one of the most popular gluten free spots in Tokyo so add it to your list. You can even get (delicious) gluten free curry bread here – a Japanese specialty that I couldn’t find anywhere else in the country.
Note that RICEHACK is currently just a stand on the road side, not an actual cafe with seats. However, if you order pizza you are allowed to sit down at the cafe next door and eat it there, as long as you also order a drink.
The pizzas here looked amazing, but I was too full from my fluffy pancakes at Rizlabo (read about that further down the article), so I just ordered curry bread.
Address: RICEHACK, 5 Chome-16-5 Jingumae, Shibuya City, Tokyo 150-0001, Japan
Kuroboshi Churros is a BRAND new addition to the 100% gluten free Tokyo scene. I discovered them on my second trip to Tokyo, very soon after they first opened!
This little stand serves gluten free churros in a variety of flavors. Absolutely everything here is gluten free. Because they’re so new, they aren’t listed on Google Maps yet. Here is the Google Maps location pin so you can find them in Asakusa.
Address: Located at this Google Map pin
Comme’N Gluten Free ☆
Comme’N Gluten Free is a dedicated gluten free bakery that specializes in breads, pastries, and sandwiches. The sandwiches here, in particular, are absolutely delicious…. kind of like a bougie, gluten free version of the 7/11 sandos that everyone is so obsessed with.
I got the egg sando (YUM), red berry smoothie, and brioche pastry, and ate it in the park nearby. I dream of it all to this day!
They also have a sister bakery, across the street, that does use gluten. Dan, my gluten-eating fiance, ate there and he LOVED it, so it was ideal for both of us.
How to get there:
One unfortunate thing about Comme’N Gluten Free is that it is not centrally located. From our hotel in Roppongi, it was 45 minutes on the Namboku Line to get here.
As a tourist, there is not much to do nearby. We actually made a day of it by doing a long walk afterwards through the Olympic Park to Gotokuji Temple (the one with all the cats!). I loved it but non-walking lovers would hate this.
Personally, the food at Comme’N Gluten Free was sooo good that I would recommend making the journey out to it, particularly if you have a week or more in Tokyo.
I didn’t regret it at all and it was one of my favorite gluten free Tokyo meals!
Address: Comme’N Gluten Free, 7 Chome-19-12 Okusawa, Setagaya City, Tokyo 158-0083, Japan
5 Dedicated Gluten Free Tokyo Restaurants
Now, let’s move on to the 100% gluten free restaurants in Tokyo. There are a number of these, perfect for breakfast, lunch, or dinner. Some require reservations!
Gluten Free T’s Kitchen ☆
Gluten Free T’s Kitchen is perhaps the most well-known gluten free restaurant in Tokyo, and all of Japan. It was the first GIG certified restaurant in Asia and the only certified gluten free restaurant in Tokyo. They specialize in gluten free versions of Japanese cuisine.
We made reservations and ate here twice. I’ll be honest, I did not love everything I ate.
To help you with your own order, here are my thoughts on what I ate across my two dinners:
- Takoyaki: We shared it as an appetizer; it’s not big enough for a main (as it’s listed). I loved this. It was crispy on the outside and chewy on the inside with an umami sweet tangy sauce. I actually preferred it to the more traditional takoyaki I had in Osaka.
- Okonomiyaki: My main course on my first visit. Fine but not mind blowing. It did not have enough batter and tasted kind of like sauteed cabbage with a sauce over it. I much preferred the gluten free okonomiyaki that I ate in Osaka and Hiroshima.
- Tempura vegetable bowl: Dan’s main course on both visits. It was excellent. The tempura was crispy and the vegetables were high quality. It had a sweet, honey hint of sauce that made it even better. The downside was it is a bit same-y and small for a main course.
- Cherry blossom cake: This was a biiiiiiiig miss for me. The cake was incredibly dry. It was just plain terrible, to the point I couldn’t even finish it. It was quite expensive for an awful cake and I regret ordering it.
- Gyozas: Big win! Truly amazing and the best gluten free gyozas I had anywhere in Japan. Bonus, their house-made spicy sauce was incredible, too.
- Fried karaage chicken: My main course on our second visit. Huge, meaty chunks of chicken, fried in a thick breadcrumb with honey sauce. Very good but I thought it got repetitive after a while. Dan loved it, though. He said it’s the best fried chicken he’s ever eaten, including gluten ones!
- Gluten free beer: I don’t drink gluten reduced beer (per the USA’s National Celiac Association recommendations). Which means, I have to be cautious when I travel of anything labeled “gluten free beer,” which typically doesn’t meet those standards. However, the gluten free beer at Gluten Free T’s Kitchen is Japanese-made, and actually brewed from gluten free grains!! It was such a treat to try.
RELATED | Gluten Free Hiroshima Japan Guide
So, what are my overall thoughts on Gluten Free T’s Kitchen?
The food taste was varying from incredible to terrible, and the portion sizes were small for what they cost (and yes, I’m aware it costs more to produce gluten free food, but this is not an issue I encountered at other gluten free restaurants across Japan).
Despite my critiques, it is a must visit. It’s amazing that it’s certified gluten free, and offers Japanese cuisine. You couldn’t be safer. Just don’t order the cherry blossom cake.
Reservations? Yes, make reservations online here in advance. If you don’t make a reservation, it is still possible to get takeout.
Address: Gluten Free T’s Kitchen, 7 Chome-8-5-2F Roppongi, Minato City, Tokyo 106-0032, Japan
Gluten Free Kushiage Su ☆
Neighborhood: Ginza / Tsukiji
Gluten Free Kushiage Su is a high end, multi-course kushiage (traditional Japanese fried skewers) experience, that’s totally gluten free. If you are looking for a memorable, celiac safe, upscale culinary experience in Japan then this is for you.
First of all, the restaurant only seats six people, by reservation, and when Dan and I went we had it entirely to ourselves. Make reservations via Tablecheck.
A meal here is not cheap, but it is worth it. Dan and I went for lunch, instead of dinner, as it was more affordable. I would love to go back for dinner someday.
- Dinner: 11,000 JPY for 2 appetizers, 13 kushiage skewers, and dessert.
- Dinner: 9,500 JPY for 2 appetizers, 10 kushiage skewers, and dessert.
- Lunch: 4,200 JPY for 2 appetizers, 7 kushiage skewers, and dessert. Lunch course is offered Friday, Saturday, and Sundays only.
The restaurant itself is quite hard to find, but Su sends instructions when you reserve. We got lost on the street and he actually came outside to find us, haha – I think he is used to this!
The chef and owner, Su, is not gluten free himself but his friend is, and she advised him to start the business. It has been a success so far and I recommend it to any and all gluten free foodies visiting Tokyo!
Reservations? Yes, absolutely required. Reserve here.
Address: Gluten Free Kushiage Su, Japan, 〒104-0061 Tokyo, Chuo City, Ginza, 8 Chome−15−2 パークビル 2階
Neighborhood: Omotesando / Harajuku
Ahhh Rizlabo, one of my very favorites!! You must pay a visit to Rizlabo, home of the famous gluten free souffle pancakes! (Or, as I also call them, jiggly pancakes or fluffy pancakes).
Rizlabo also serves crepes, which honestly might be even better than their pancakes. Yes, I tried both.
BUT! If you want to visit Rizlabo, you will have to do a bit of pre-planning. Here’s what you need to know.
- Crepes and pancakes are served on DIFFERENT DAYS. Check their Instagram where they share the monthly schedule. I visited twice, once on “crepe day” and once on “pancake day.” Currently, pancakes are served Wednesday – Sunday, and crepes are served Monday – Tuesday.
- Rizlabo is a very small, 100% gluten free operation that is located within a dining hall consisting of about five restaurants. ONLY Rizlabo is gluten free. They are not associated with the other restaurants. And yes, they have their own kitchen so don’t worry about cross contact.
- Because it is very small and very popular, expect a long wait. I recommend to arrive at or before opening hour (12pm, currently) if you do not want to have to wait. This is what we did and we did not have to wait for a table.
After my month in Japan, Rizlabo stands out as a highlight. They have the best gluten free souffle pancakes in Japan by far, and they’re popular among gluten free and gluten-eating folks alike.
Reservations? No, reservations not accepted, so arrive early if you want a seat without potentially a long wait.
Address: Rizlabo, 4 Chome-15-2 Jingumae, Shibuya City, Tokyo 150-0001, Japan
Cafe Komaya is a small 100% gluten free cafe that was suuuper close to our Tokyo hotel – only about a 5 minute walk away!
The food here is mostly healthy salads, sandwiches, and wraps, and they also have some good gluten free cakes. I enjoyed the matcha roll cake. Another time I got a salad for takeaway, as I felt I needed some vegetables and fresh food!
Address: Cafe Komaya, Japan, 〒106-0032 Tokyo, Minato City, Roppongi, 3 Chome−4−16 IDAＫＩビル
My Banh Mi
Neighborhood: Harajuku / Omotesando
My Banh Mi is a 100% gluten free and vegan-friendly cafe in Harajuku (off the famous Takeshita Street, near Totti Candy). They specialize in gluten free Vietnamese banh mi, which are basically crusty baguette sandwiches.
I spent two months in Vietnam right before our month in Japan, so let’s just say I was quite excited to try a gluten free banh mi after spending my summer watching Dan eat his gluten-containing ones!
Overall, the sandwich was good, it was 100% gluten free, and in a really convenient location.
Address: My Banh Mi, Japan, 〒150-0001 Tokyo, Shibuya City, Jingumae, 1 Chome−20−4 アクシア原宿 103
More Dedicated Gluten Free Restaurants in Tokyo
That’s right, there are EVEN MORE 100% gluten free restaurants in Tokyo. I did the research and found these places, but unfortunately didn’t get the chance to try them out myself during my visit. Only so much space in my stomach, yall!
More dedicated gluten free Tokyo restaurants include:
- NANAN TOKYO: A rice-based, gluten free Japanese sweets shop in Roppongi (very close to the hotel we stayed in – unfortunately I only found out about this place after my visit. Yet another reason to stay in Roppongi!!).
- genuine gluten free Where is a dog?: Fully gluten free cafe located very close to the Ghibli Museum.
- Gluten Free Cafe Tamakuchen: GF cafe, located outside central Tokyo not too far from Comme’N Gluten Free. Nice looking pastries.
- Setagaya Alley Bite Cheese Fried Bread: Gluten free restaurant, not too far from Gotokuji (cat) Temple.
- Yamano Hitsuji: Small gluten free restaurant that does set meals, limited to 20 per day so go early.
- avan: Gluten free cafe in Shibuya known for their churros. Pair this with seeing the Shibuya Crossing.
- un-gluten: A completely gluten free pasta restaurant, open for lunch and dinner, located not far from the Imperial Palace.
- Kakurenbo Komeko: A gluten free Italian restaurant in north Tokyo.
- biossa: Small gluten free bakery, I didn’t go because the location was a little inconvenient.
I encourage you to do your own research about the above restaurants, and confirm their gluten free status before your visit.
9 Tokyo Restaurants With Gluten Free Options
The below restaurants are not dedicated gluten free but, based on my experience, are celiac safe.
I encourage you to always show your translation card and ask your own questions, because practices can change.
Otsuna Sushi ☆
When I think about my favorite meal I had anywhere in Japan, I think about Otsuna Sushi, a really lovely and understated sushi restaurant in Roppongi.
Dan and I ate our very first meal in Japan at Otsuna, fresh off the plane with our luggage in tow (it was very close to our hotel, so we went here straight from Roppongi metro station and it was the BEST intro to Japan!).
We sat at the bar, where you can see the chefs preparing the sushi, which is an awesome experience in itself. The chef read my translation card thoroughly. I was so nervous because I’d heard sometimes Japanese chefs will turn you away for being gluten free! Instead, I was met with a welcoming attitude.
Basically, the chef here is VERY knowledgeable about gluten. He will provide:
- Gluten free soy sauce
- Special miso soup made with gluten free miso
- Special gluten free ginger
- Adjustments to the set sushi platter to replace the sushi rolls that contain gluten (no egg sushi, no fried tofu sushi, and no fish roe)
We came for lunch both times, and ordered large lunch nigiri platters. They have a limited 20 plates per day of the large and small platters so come early or they may sell out. They open for lunch at 12pm. Keep in mind that everything else on the menu is quite a bit more expensive.
If you want to come to Otsuna for dinner, they offer an omakase course. Omakase is a type of fine dining in Japan where you let the chef choose each course. Reservations are recommended for dinner at Otsuna. It’s expensive but I’m sure it’s worth it!
Reservations? No for lunch. Yes for dinner.
Address: Otsuna Sushi, Japan, 〒106-0032 Tokyo, Minato City, Roppongi, 7 Chome−14−4 レム六本木ビル １F
Kinka Sushi, also in Roppongi and walking distance from our hotel, is another celiac safe sushi option in Tokyo. They serve a unique kind of pressed and flame grilled sushi – not your average sushi rolls.
We came here on our second visit to Tokyo, and had a pretty good experience.
I showed my translation card and the waiter kind of brushed it off. I was a little worried, so I asked him to speak to the sushi chef. I’m so glad I did that because the sushi chef was EXTREMELY knowledgeable about gluten and I felt much more confident after speaking to him. He recommended me which rolls would be celiac safe. (Lesson: speak to the chef!).
I ordered the salmon sushi, which they served with gluten free soy sauce but no miso soup because they don’t have gluten free miso. Overall it was very good!
Reservations? Optional. At lunch, you may have to wait without reservations. For dinner, reservations are recommended.
Address: Kinka Sushi Bar, Japan, 〒106-0032 Tokyo, Minato City, Roppongi, 7 Chome−6−20 ヘキサート六本木 2F
Neighborhood: Harajuku / Omotesando
Plus One is a small cafe next door to RICEHACK Bakery (mentioned in the gluten free Tokyo bakeries section above). I didn’t actually eat here because I only discovered it when we visited RICEHACK.
Basically, Plus One used to offer gluten free udon, by reservation. However, in writing this post I discovered (from the owner of RICEHACK) that Plus One very recently changed their menu and removed the gluten free udon. Wahhh! Currently, their menu is limited to just smoothies and gluten free toast.
They will let you order a pizza from RICEHACK and eat it in their restaurant, as long as you also order a drink. So, it’s worth checking out for that, but sadly no longer for gluten free udon.
Reservations? No, not required anymore.
Address: Plus One, 5 Chome-16-5 Jingumae, Shibuya City, Tokyo 150-0001, Japan
Asaukusa Milcrepe is a cafe and kimono-rental shop in the Asakusa area, near Senso-ji temple. They are not 100% gluten free but all of their ice milcrepe is gluten free.
The owner doesn’t speak much English, so my Japanese GF translation card was very useful! When we visited the matcha flavor was sold out, so I got the milk with strawberry sauce. It was 1000 JPY for my milcrepe and an iced coffee.
Address: Asakusa Milcrepe, 2 Chome-8-4 Hanakawado, Taito City, Tokyo 111-0033, Japan
Gonpachi is an upscale, chain restaurant with a few locations across Tokyo. As I unfortunately learned after making a reservation at their Shibuya location, the ONLY location with gluten free options is Gonpachi Asakusa (looong, sad, gluten free story there)!
After our Shibuya location fail, Dan and I decided to try the Asakusa location. We had no reservation so we went right when they opened at 11:30am. Luckily they were able to seat us.
Our waitress, Mitsuki, was sooo helpful and knowledgeable about celiac. They even have a gluten free menu here! It does feature GF tempura and they will change the oil in the fryer if asked, however Mitsuki told me she would not recommend it to celiacs as the fryer itself is just used so often and full of wheat flour residue.
Instead, I ordered hand rolls and some yakitori skewers. They were expensive, and just okay.
However, the highlight was the green tea terrine for dessert. INCREDIBLE. Like ganache, but matcha flavored?! One of the best things I ate in Japan.
As for Dan, he got a massive soba noodle and tempura lunch deal (NOT gluten free) so he was a happy camper. Overall, it’s a better spot for gluten eaters, but I felt safe and it was a good experience.
Reservations? Yes recommended. Go early if you do not have a reservation.
Address: Gonpachi Asakusa, Japan, 〒111-0034 Tokyo, Taito City, Kaminarimon, 2 Chome−1−15 １Ｆ２Ｆ 中川ビル
NOTE | The ONLY Gonpachi location with gluten free options is Asakusa. The gluten free tempura is not safe for celiacs.
Neighborhood: Marunouchi / Tokyo Station
Tacos in Japan?! Hear me out.
Kitade Tacos is a taco restaurant located within Tokyo Station. It is NOT dedicated gluten free, but the staff here is super knowledgeable about gluten free options and they guided me through my options on the menu.
Basically, the pickled onions and a few other items are off limits for gluten free folks. I ordered a margarita, some chicken tacos, and a suadero quesadilla. The quesadilla was sooo good that I had to order a second one! Truly, it was up there with some of the best Mexican food I ate in Mexico.
How to find Kitade Tacos:
Tokyo Station is an absolute maze so here’s a cheat sheet for how to find Kitade Tacos.
You DO have to go through the gates to the metro side. It’s about 150JPY if you’re just going in and out. Worth it. Otherwise, time it for when you’re using the metro anyway.
Walk through to the Grantas Building, and then down the escalator into the basement. Turn a sharp right at the bottom of the escalator and Kitade Tacos is right there!
Reservations? Not required.
Address: Kitade Tacos, Japan, 〒100-0005 Tokyo, Chiyoda City, Marunouchi, 1 Chome−9−1, JR Tokyo Station, グランスタ B1F
Hamarikyu Gardens Tea House
The Hamarikyu Gardens were my first garden tea house experience in Japan – something that became a great joy for me as we traveled across the country.
There is a 300 JPY entry fee to Hamarikyu Gardens, an Edo-period garden with saltwater ponds, that’s an oasis within this mega city. Sitting over these saltwater ponds is a small teahouse, where you can sit for a while.
When we visited, it cost 850 JPY for a hot or cold matcha and sweet, or just 400 JPY for a matcha alone. I showed my translation card and was very happy that the swet was gluten free – made of yam and rice flour!
Reservations? No, but you may have to wait in line for a table.
Address: Hamarikyu Gardens, 1-1 Hamarikyuteien, Chuo City, Tokyo 104-0046, Japan
Coco Ichibanya – Piss Alley
Coco Ichibanya is a Japanese curry fast food restaurant with tons of location all across the country. Lucky for us celiacs, they serve a low allergen curry, which is gluten free! It’s served in a pouch to prevent cross contact, and it was one of my go-to back up plans for a safe gluten free meal as I traveled around Japan.
One Coco location that is more than just a backup plan, though, is the Shinjuku location inside the famous, historic Omoide Yokocho (Piss Alley). This neon lit alley is famous as a photo spot and a place to duck in to an izakaya, or bar. I never thought I’d actually find something gluten free at Omoide Yokocho, but I wanted to check it out anyway for a photo op.
So, I was sooo happily surprised when I discovered a Coco Curry location here! It was really special to have such a casual meal, in the midst of this special atmosphere. Don’t you just love accidental gluten free finds?!
Address: CoCo Ichibanya Shinjuku West Entrance Branch, 1 Chome-2-12 Nishishinjuku, Shinjuku City, Tokyo 160-0023, Japan
Soranoiro Nippon Ramen – Possibly Not Celiac Safe
Neighborhood: Marunouchi / Tokyo Station
Soranoiro Nippon Ramen is a ramen shop in the basement of Tokyo Station, in the famous “ramen street” area. It’s well known among gluten free travelers for offering gluten free ramen in Tokyo.
I was so excited to try this restaurant but after eating here, I’m just not sure I can recommend it without a caveat. I got very sick about an hour after eating here. I’m talking, classic celiac symptoms, rushing to the toilet, you get it.
I didn’t want to believe it either, because I “did everything right” in terms of showing my translation card, requesting my order be marked as an allergy and they use fresh water, and reading reviews from celiacs in advance. Still, mistakes can happen and that’s what I believe happened with my meal on the night I ate here.
There is a written statement at this restaurant that cross contact is possible. However, many gluten free folks eat here and write positive reviews. Unfortunately, although the ramen was delicious, my experience wasn’t quite as positive so I can’t really recommend it to fellow celiacs in good faith.
Reservations? No, expect to wait in line for 20+ minutes.
Address: Soranoiro Nippon Ramen, Japan, 〒100-0005 Tokyo, Chiyoda City, Marunouchi, 1 Chome−9−1 東京駅一番街地下ラーメンストリート
Gluten Free Tsukiji Fish Market in Tokyo
If you’re planning a trip to Tokyo, I’m sure you’ve heard of Tsukiji Fish Market as one of the top things to do.
And if you’re like me, you’re probably wondering if you’re going to feel hungry and left out when you visit.
Well, I did the research for you and spent a morning exploring all the gluten free options at Tsukiji Fish Market. Read my gluten free Tsukiji Fish Market article for all the deets.
Gluten Free Conbini Food in Tokyo
Conbinis are one of the saving graces for gluten free travelers in Japan. And if you’re wondering what a conbini is, it’s just the Japanese word for convenience stores. Think: 7/11, Family Mart, and Lawson’s.
There aren’t a ton of gluten free options at conbinis, but you can usually find something that’s ready-to-eat. Just be sure to check the ingredients with Google Translate.
Some gluten free staples I ate at conbinis:
- Red salmon and salt onigiri (7/11), salmon onigiri (Family Mart)
- Pickled plum onigiri (actually this one tasted gross so I only had it once but it is GF)
- Oikos Greek yogurt, all flavors were GF
- Calbee Potato Sticks (in a little tub, no gluten ingredients nor a cross contact warning, most other chips had a cross contact warning)
- Some salads were okay, with no dressing
- Various chocolates
- Starbucks iced latte drink
- Orange juice
- Lemon yuzu drink (7/11 only)
- Strawberry Hagen Dazs ice cream
Again, double check the ingredients because they can change. We did not use Gluten Free Tours Japan’s services in Tokyo, however I used them elsewhere in Japan and I’ll say that they are SO helpful when it comes to translating ingredients at conbinis – way more accurate and less stressful than relying on Google Translate. Stay tuned for my review of their services!
Celiac Safe Chain Restaurants in Tokyo
I mentioned above that I had some celiac-friendly chain restaurants that I relied upon as back up plans in Japan.
Celiac safe chain restaurants in Tokyo:
- Mos Burger: A Japanese burger chain with a low-allergen menu consisting of a certified gluten free hamburger and hotdog. They are tiny, but good, and come in separate plastic wrap to prevent cross contact.
- Coco Ichibanya Curry: Mentioned above, this fast-casual Japanese curry chain has a gluten free curry that comes in a separate bag, to prevent cross contact.
- Kura Sushi: A popular conveyor belt sushi restaurant. Apparently some locations have GF soy sauce and label allergens. Tried to check it out in Shibuya but there was a looooong queue so we left! (Note: we later went to a Kura Sushi in Osaka, with the help of Gluten Free Tours Japan, and it was awesome.)
Restaurants in Tokyo I Do NOT Recommend for Celiacs
Unfortunately, there is a problem in Japan with a number of restaurants advertising gluten free options that are not, in fact, gluten free.
Somehow, these restaurants have still ended up recommended in Facebook groups and on the Find Me Gluten Free app, despite being completely not celiac safe.
After doing my own research, I’m including those restaurants below so you can avoid them if you are also celiac.
Tokyo restaurants that are NOT celiac safe:
- Teppan Baby: A restaurant in Shinjuku that serves gluten free okonomiyaki. However, it is all cooked on the same grill and with the same utensils, so it is not celiac safe at all. I know it’s tempting but celiacs, avoid. You can get GF okonomiyaki at Gluten Free T’s Kitchen in Tokyo, and in Osaka and Hiroshima.
- Shimbu Sakiya Ramen: A ramen shop that is REALLY highly rated on FMGF but is not celiac safe. They use gluten contaminated oil to fry the “gluten free” chicken.
- Gonpachi Shibuya: As I discussed above, we made a reservation here and had a terrible time because it turns out they have no gluten free options; we were essentially kicked out. This is after reading multiple positive GF reviews on Google Maps and in a Facebook group. I reiterate, the only Gonpachi with gluten free options is the Asakusa location.
- 狸(たぬき)だんご本舗 栄むら: A mochi confectionary in Roppongi, recommended on FMGF. When I went here and showed my translation card, the owner looked at me like I was an alien and told me to leave, he had nothing for me. You win some, you lose some, I guess!
- Pizzakaya: A pizza restaurant in Roppongi that offers gluten free pizza. They use the same oven for both gluten free and gluten-containing pizzas so the risk of cross contact is high.
Perhaps if you are avoiding gluten for fun, you could eat at the above restaurants. But if gluten makes you feel sick, or if you have celiac disease, I would be careful of cross contact at the above restaurants. Of course, please do your own research and ask questions, because practices can change.
Where to Buy Gluten Free Soy Sauce in Tokyo
Here are some places you can find gluten free soy sauce in Tokyo:
- Gluten Free T’s Kitchen: Yes, the popular gluten free restaurant also sells gluten free soy sauce, so make a reservation and pick up a bottle when you visit.
- Natural House: A grocery store in the Omotesando neighborhood that, per reports, sells gluten free soy sauce.
If you notice anywhere else in Tokyo that sells gluten free soy sauce, let me know in the comments below!
My Top 5 Gluten Free Meals in Tokyo
Phew, I know this gluten free Tokyo guide is LONG. But there are just SO many gluten free options in this huge city, and I wanted to share all I discovered with you.
If you’re wondering where to even start, here are my top 5 gluten free meals from my time in Tokyo:
- Otsuna: Incredible sushi, understanding treatment as a celiac, and just a genuine *Japan* kind of experience. Sitting at the sushi bar here was a core memory.
- Gluten Free Kushiage Su: 100% gluten free fine dining, multi-course meal. Super memorable and delicious to boot.
- Rizlabo: Gluten free jiggly pancakes to beat all others.
- Cooking Sun Sushi Making Class: Experiential, fun, and ticked my bucket list of learning to make sushi in Tokyo. Felt completely celiac safe.
- Gluten Free T’s Kitchen: I’ve shared my pros and cons above, but when it comes down to it there’s nowhere else quite like the iconic Gluten Free T’s.
A bonus #6 goes to Comme’N Gluten Free, who I adored, but they’re just too far out of central Tokyo to list in my top 5!
Gluten Free Tokyo: Final Thoughts
There you have it, my friends. My highly anticipated, EXTREMELY LONG, gluten free Tokyo guide!
I hope it is helpful to you. Remember to download my gluten free Tokyo map to use while you’re traveling, and refer to this post for details on reservations and more.
Any questions about being gluten free in Tokyo, or updates after your trip? Just leave me a comment below!
Check out my other gluten free Japan posts..
Ultimate Gluten Free Japan Guide (Coming Soon!)
Osaka Gluten Free Guide (Coming Soon!)
Kyoto Gluten Free Guide (Coming Soon!)
100% Gluten Free Cooking Class in Osaka: Complete Review (Coming Soon!)
Gluten Free Tours Japan: Complete Review (Coming Soon!)