Tokyo, Japan
東京、日本
Tokyo is easily one of my favourite cities in the world and it is one of the most exciting cities in the world for gluten-free travellers because it’s improving faster than anywhere else in Japan. Historically, Tokyo’s food scene has been tricky for coeliacs: soy sauce is everywhere, cross-contamination is common, and staff don’t always understand the difference between allergies and dietary preferences. But in the last few years, the city has seen a noticeable shift. As tourism has grown, more restaurants have started offering clear allergen information, and a rising number of cafés and bakeries proudly advertise gluten-free menus. It’s still not as straightforward as travelling gluten free in Europe, but it’s no longer the impossible maze it once felt like.
What makes Tokyo particularly hopeful is the variety. You’ll find dedicated gluten-free spots—bakeries, ramen shops, even places doing tempura and okonomiyaki safely. Supermarkets and convenience stores are slowly catching up too, with more clearly labelled snacks and naturally gluten-free options. With some planning, translation cards, and a good list of trusted restaurants, gluten-free travellers can enjoy an incredible food experience in Tokyo.
Kushiage-Su offers a truly rare and refined gluten-free dining experience in Tokyo. It’s a small, reservation-only omakase-style restaurant with seating for around six guests, giving it an intimate, chef-led atmosphere.
The menu is entirely gluten-free - from the rice-flour battered skewers to the sauces and seasonings - and features a seasonal tasting course: two starters, 11 skewers, a soup, and dessert for dinner. The chef, Su, is wonderful and takes great care to explain each dish.
If you’re thinking of going (and you should), note that it’s quite exclusive and you will need to book around a month in advance.
Location: Ginza
Booking required: Absolutely
Other Dietary Requirements: Gluten Free only, menu can't be adjusted
Recommendation: It's a set menu, but the sparkling sake is wonderful
Gluten Free T’s Kitchen is a completely gluten free restaurant with two locations in Tokyo - Roppongi and Ueno. The kitchen is certified by the Gluten Intolerance Group (GIG), meaning they take cross-contamination seriously.
They serves a variety of dishes; Japanese foods like gyoza, okonomiyaki, ramen (including vegan options), and tempura, to Western-style dishes such as pancakes, mac & cheese, and fried chicken. They also cater for various allergies - nut-free, soy-free, dairy-free options are clearly marked. I think this is a good spot for gluten free people but I would say
Location: Roppongi & Ueno
Booking required: It's recommend
Other Dietary Requirements: They have dairy free & vegan options too
Recommendation: Dumplings and Bao Buns
Located inside JR Ueno Station - specifically in the “Ecute Ueno” shopping zone on the 3rd floor - Avan is a dedicated gluten-free sweets spot that uses rice flour (rather than wheat) for every item. Their signature offering? Freshly fried, rice-flour churros: super crispy on the outside, chewy and slightly sweet on the inside. It can be a little bit tricky to find if you’re not familiar with the station - the store sits near platforms 11/12, inside the secure station area, and you’ll need to go via the Ecute Ueno snack zone to reach it. But once you do, it’s a small, welcoming café where you can grab churros (and sometimes mochi-style churros) to go - perfect if you’re heading to nearby attractions such as the zoo or museums and want a safe, gluten-free snack
Location: Ueno Station
Booking required: Takeaway Only
Other Dietary Requirements: Unsure
Recommendation: Their loop churros are incredible
Comme'N GLUTEN FREE is a fully gluten-free bakery tucked away in Setagaya (near Kuhonbutsu Station and across the road from their regular gluten bakery) and - although it’s a bit of a journey from Tokyo’s centre - it’s absolutely worth the trip. Their breads are incredible soft and delicious, so i highly recommend getting one of their customisable sandwiches: you can choose your bread type, fillings and sauces, building your own sandwich to suit your tastes - a rarity among gluten-free bakeries even globally.
Whether you’re after a fresh take on a classic lunch sandwich, a comforting hot-dog-style roll, or a soft baguette or pastry, Comme'N offers a variety that feels thoughtful and indulgent - yet totally gluten-free.
Location: Kuhonbutsu
Booking required: Takeaway Only, but you can sit at their cafe down the road to eat!
Other Dietary Requirements: Unsure
Recommendation: Their loop churros are incredible
GEN-TEN (玄点) is a 100% gluten-free bakery tucked into the basement (B2F) of the Tokyu Food Show Edge in Shibuya Scramble Square, a perfect stop if you’re near Shibuya Station. Their menu spans brown-rice breads, pastries, and sweets, many of which are also vegan or dairy-free too. They are mostly known for their brown-rice flour “cube breads” with savoury fillings like curry, fish & edamame, beet & potato, which add interesting textures and flavours to typical bakery fare. On top of that, they offer Japanese-style treats: their gluten-free “taiyaki” (fish-shaped sweet pastry) - available in flavours from chocolate-custard to seasonal options
Location: Shibuya
Booking required: Takeaway Only
Other Dietary Requirements: Dairy Free & Vegan options
Recommendation: Tomato & Cheese Cube Bread
Just a few minutes’ walk from Sensō-ji temple, Otaco is a small bakery specialising in 100% rice-flour chiffon cakes - everything they make is completely gluten-free, and the kitchen doesn’t even keep wheat flour onsite. Their cakes are famously soft, airy and delicate - often described as “light as a cloud” or “melting in your mouth.”
You’ll find a variety of flavours: plain, green-tea (matcha), Earl Grey, cocoa, coffee, pumpkin, chocolate chip, walnut-raisin and more. Everything is handmade daily and they avoid preservatives, cakes sell out fast and have a short shelf-life - so it’s best to arrive early.
Location: Asakusa
Booking required: Takeaway Only
Other Dietary Requirements: Unsure
Recommendation: Chocolate Chip & Earl Grey
I’m donut? Gluten-Free is a new 100% gluten-free take-out doughnut shop in Shibuya that uses rice flour instead of wheat, so everything on the menu is safe for coeliacs or those avoiding gluten. Their doughnuts have that signature light, moist, and pillowy texture, and around eight different doughnut varieties - from a simple, brown-sugar-coated original to richer, cream-filled flavours like pistachio, custard, chocolate or caramel nut. Literally across the road is the 'I'm Donut? Gluten Free & Vegan shop, which offers the same donuts, but vegan as well! They bake throughout the day, stopping mid-afternoon, so there is always plenty of choice as long as you get there before 5pm-ish.
Location: Shibuya
Booking required: Takeaway Only
Other Dietary Requirements: Unsure
Recommendation: Caramel nut & powdered.
Tempura Asakusa SAKURA is a beautifully designed tempura-only restaurant near Asakusa Station. Everything is 100% gluten-free: they use rice-flour batter instead of wheat, which we love!
They offer a range of options depending on what you’re after - you can choose a full omakase course (with seasonal vegetables, seafood or even premium Wagyu sirloin tempura) or a more casual tempura-bowl/“don” style meal. The vibe is intimate, with only about 10 counter seats and an open kitchen where you can watch the chef fry up each piece fresh — it was one of my favourite dinners I had in Japan.
Location: Asakusa
Booking required: Required
Other Dietary Requirements: Unsure
Recommendation: Wagyu Set Meal
Other 100% Gluten Free Spots I'm yet to try....
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Where is a dog? - A 100% gluten free restaurant in Shinjuku.
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RICEHACK GlutenfreeBakery – A fully gluten-free bakery in Shibuya offering rice-flour breads, pastries, and sweets.
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Jiyugaoka Bakery – A cosy gluten-free bakery in Jiyugaoka known for its soft rice-flour breads and delicate pastries.
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Bon Bon Bake Shop – A gluten-free sweets shop near Asakusa/Sensō-ji specialising in colourful cupcakes, pastries, and baked treats.
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Miller Cake Store – A gluten-free cake shop in Tokyo known for its beautifully crafted, allergy-friendly baked goods.
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& OIMO TOKYO CAFE – A popular sweet-potato dessert café (with GF options) located in several central Tokyo neighbourhoods.
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Rizlabo Kitchen – A gluten-free pancake and sweets café in Omotesando, famous for its fluffy, soufflé-style pancakes.
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Glutenfree Shop Luciole – A dedicated gluten-free bakery in Setagaya offering breads, pastries, and allergen-friendly treats.
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Rizriant – A gluten-free restaurant in Tokyo specialising in elegant rice-based dishes and seasonal Japanese plates.
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MOCMO Sandwiches – A gluten-free sandwich shop in Tokyo known for soft rice-flour bread and generously filled sandwiches.
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Biossa Bakery & Gluten Free – A gluten-free bakery and café offering wholesome rice-flour breads and naturally sweet pastries.
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Shochikuen Cafe – A cosy, gluten-free friendly café near Asakusa serving rice-based desserts and light café dishes.
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グルテンフリースイーツmug – A small gluten-free sweets shop in Tokyo offering delicate cakes, cookies, and seasonal desserts.
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こめくまカフェ – A rice-flour–based gluten-free café known for its cute branding and comforting Japanese treats.
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Vee Sweets CAFE – A vegan and gluten-free café in central Tokyo specialising in colourful cheesecakes and plant-based sweets.
