Eating our gluten free way through Vietnam, Laos and Cambodia (and mostly plant-based too!)
- Ilene
- Mar 10
- 9 min read
Updated: Aug 20
This post won’t be for everyone, but I think a few people out there might find it helpful. We spent over two months traveling through Vietnam, Laos and Cambodia so thought I’d share some of the places we ate along the way. As many of you know, I’m Ceoliac and David and I both try to eat plant-based, vegan/vegetarian. I’ll often add some fish to my diet to ensure enough protein and while traveling, eggs have become a standard breakfast protein.
Before jumping in, I will say that I am asymptomatic, meaning I rarely feel gluten if eaten in small amounts. The good news is that eating in this part of the world is actually pretty easy, and there is more and more awareness for gluten free “allergies” and preferences for vegetarians/vegans as well. Some of the more rural areas did have a lot of meat we had to contend with, but overall rice, vegetables, and usually tofu is available. Here are the biggest things that you need to be aware of, ask questions about and avoid:
Soy Sauce - Vietnam is mostly soy sauce free, except in the northern regions. And, most places are happy to remove it and easily understand when you ask for no soy sauce in a dish. Many dishes, like curry we learned, add soy sauce at the end before serving, so easily avoidable
Rice Paper - I know, I know, it’s rice paper. Unfortunately some rice paper used for fried spring rolls can contain gluten, so stick to fresh summer rolls and enjoy the delicious fish sauce too!
Oyster sauce - depending on the kind used, this can be a problem, just ask to have it removed or confirm it’s gluten free.
Fortunately, Coffee is Gluten Free - and thank goodness for that, because in Vietnam, it is amazing!
Vietnam: Ho Chi Minh City, aka Saigon
Den Long - Home Cooked Vietnamese Restaurant - literally family run, mom is in the kitchen. GF friendly and delicious.
Gluten Free Gourmet, District 2. They have GF baguettes, bagels, granola, oats and more. I grabbed from there twice, and visited their place in Hanoi as well. Super helpful via insta messaging with any questions.
Kashew Cheese Deli - delicious GF bagel sandwich and vegan, kombucha too! Very nice outdoor seating area as well. District 2.
La Moi plant-based restaurant in District 1 - this was the first place we had dinner and ended up returning for lunch and ordering in one night, so yes, pretty good food. Also solid awareness and helpful for GF
Shamballa vegetarian - not 100% sure that their menu is correct for gluten free and some on Find Me Gluten Free had some issues. So ask questions about sauces, oyster & soy you can have a lovely meal in a very serene location. This place was a treat coming in off a hot day in Saigon
Street Food Man - highlight of our time in Saigon, street food tour, riding on the back of scooters through 5+ districts, eating street food that had been pre-gamed by locals and deemed to be gluten free!
Vietnam: Da Nang
Waffle Factory - GF / DF waffles and vegan options including soy milk!!! cute little cafe - delicious!
Didn’t end up eating at these next few but the research was done! We did end up going to one of the “aquarium” choose your own fish adventure restaurants and with some guidance from the one waiter who spoke English we made it through a delicious meal - and quite the experience!
Vietnam: Hoi An
An Bang Beach - super cute little beach town vibe, about 10 min Grab ride from the center of Hoi An. We stayed here for a week and loved the chill vibe.
The Fisherman Vegan Restaurant- yes a vegan restaurant called The Fisherman, on the beach, vegan and GF knowledgeable
Ken Vegetarian - GF knowledgable
Main town of Hoi An
Miss Ly - Gluten Free White Rose dumplings unique to Hoi An and overall good awareness and helpful with gluten free chocies.
Minh Hien Vegetarian - don’t let the alley way scare you, super safe here and this food is amazing, inexpensive - do not miss it. We sent two groups of people here and they all loved it!
Didn’t eat at these but were on the list we researched:
Vietnam: Hanoi
We stayed in the Tay Ho / West Lake area, so a number of the places on our list were from there or the old quarter. A great resource is Gluten Free Hanoi, Claire on Insta.
Hanoi G.F. Gourmet - small little place but some nice breads, granola, etc. We had found their sister brand in Ho Chi Minh / Saigon and they are very helpful via Insta messaging. They also deliver.
Boa Wow - we had the non-boa bowl versions for the gluten free peeps and the boys had full boa which were like boa tacos. The team there was so helpful via Insta for ordering, answering questions and delivery. The food was yummy!
Chào Bạn - Vietnamese restaurant - Michelin awarded, Tay Ho area - delicious and delivered!
Naco Taco, Tay Ho for when the Mexican craving hits
Viet Rice Essence Restaurant - Old Quarter, and walkig distance to "The Train STreet". It was recommended by our guide and it was spot on! Local food, great presentation, staff was superb and GF knowledgable
Bep Viet - delicious Pho noodle soup, vegetarian options too. Helpful and knowledgable for gluten free options.
Other Hanoi places on the list we didn’t get to:
Bun Cha Huang Lien - this is a chain with locations in a few areas of Hoian, and it’s not vegetarian but if you’re looking to try Bun Cha gluten free, I’m told this is the place
Avos and Mango coffee shop, Tay Ho
NYC Pizza, couple of locations; for the craving if it hits offers GF and non-GF crusts… seemed a bit pricey for GF but sometimes you just gotta do it.
If you're looking for a cooking class, check out Mai’s Kitchen: Vietnamese Cooking Class. This wife/husband team has become well educated in gluten free needs and was able to customize the class for us as vegetarian as well. The food was delicious, we learned some great techniques and can't wait to try these recipes when we return home.
Laos: Luang Prabang
Two Little Birds Cafe - super cute little cae, family run. 100% Vegan and gluten free knowledgeable. Off the main streets, quieter side street.
Bamboo Garden - again, outside them ain tourist street area and absolutely worth a visit - we went twice. Great food, LOVED the curry but everything was delicious. Knowledable for GF, can do just about any dish without soy sauce which tends to be the main issue.
Yuni Yupoun - well marked menu with food from all over the world
Bouang Asian eatery - owned by a French woman who has been in Laos for 8 years; food was fab.
Indigo Cafe has some gluten free coffee cakes, right at the main intersection near the nightmarket. Picked up a couple of items to supplement breakfast at the hotel.
Cafe Le Petit Prince 2 - Korean style Kimbap and Bibimbap; a yummy change of flavors.
Manda De Laos - bit of a splurge for Laos, but beautiful restaurant, local cuisine and overall high end experience. The setting for this restaurant was unique with the dining situated around their UNESCO lily ponds.
Yes, we enjoy cooking classes - such a great way to explore local food and culture, and something we can bring home that doesn't take up space or weight in our luggage! We took a class through Tamarind restaurant. They took us through the main market, pick up and tried some food along the way then took us to their "kitchen" a bit outside the city - lovely location.
Laos: Vang Vieng
Golden Bamboo - our first dinner upon arriving and it delivered! Very good local food, English speaking staff, which always helps with the gluten free conversation.
Happy Mango Thai - This place was all the buzz. Very busy but worth the short wait. Food was delicious, service attentive and helpful with gluten free choices. Don't let the "thai" turn you off, there is so much cross-cultural influence in the food in this area.
Laos: Vientiane
Coco&Co - SO good wish we had gone sooner! All vegan, well marked menu, just confirm you want it gluten free. Returned a couple of times, including a pick up for the airport / travel day. Family run place, air conditioned - couldn’t ask for more.
Flavours & Spices - Indian / Malaysian style, delicious flavors, knowledgeable gluten free
White Lotus vegetarian - knowledgeable on gluten free, small place, inexpensive
Researched, didn’t make it to:
Cambodia
We found a lot of restaurants had a combination of western and local food. It was nice to have the opportunity to change up flavors after traveling for so long. That said, cross contamination management would be hard here. I did my best by avoiding ingredients that I knew would be problematic and most places were happy to accomodate.
Cambodia: Siem Reap
New Leaf Eatery - great option for western and local foods, extensive vegan and vegetarian options and gluten free options of course as well. Scrambled tofu to falafel bowls and more. We ordered for delivery twice, once to take to the airport with us. Also, they donate 20% of profits to local education projects and shares profits with Khmer staff.
Golden pumpkin - very good local food and options for gluten free and vegetarian / vegan. Nice garden area for dining in the back of the restaurant. Staff were knowledgeable for gluten free and adjusted dishes and made recommendations. The fish amok in particular was delish!
Crep’italy - on a side alleyway off the main drag, so a bit quieter. Outdoor eating, gluten free pizza and pasta. Pizza met the craving. Veggie options as well, no vegan cheese.
The Palmboo Restaurant, Seim Reap Angkor Wat area
We were a bit nervous about what I could eat out near Angkor Wat and the temple complex, but our guide took us to Palmboo and the waiter was amazing. His English helped but he was aware of gluten and guided me on choices smoothly.
Cambodia: Phnom Penh
Masala Dosa Street Kitchen - this place was fabulous. Vegan laasi with homemade coconut yogurt?!?!! Delish dosa, pakora and more.
WILD - beautiful garden setting off a main street. Spring rolls and cocktails are the thing here with some delicious side dishes as well. The owner is celiac and the staff well educated, so the fresh rolls and fried rolls are gluten free and the sauces can be adjusted.
Golden Pumpkin - we had eaten at the one in Siem Reap and the place we wanted to go for dinner was closed (check out the list of researched but not enjoyed below). This location is not as central as their location in Siem Reap, but still worth the visit. Staff was somewhat helpful, but by this point I knew what to ask for or more importantly what to ask to be removed.
Enso Cafe - in search of an air conditioned spot to write some blogs and read a book we found Enso just a block from our hotel. Very comfortable setting with cushioned chairs and sofas, we started with a matcha latte with soy milk and a juice and moved onto lunch. Plenty of options, not marked for GF but navigable.
Backyard Cafe - Cute little spot that delivered on some really nice vegetarian and gluten free options.
Researched but didn’t visit:
Pu Rock- we tried to get here two nights in a row and it was closed; google maps did not have their hours correct. It gets rave reviews for the food and gluten free, we really wanted to try it, alas.
Cambodia: Kampot
Wild Flour- I was getting desperate to rebuild my gluten free bread supply and fortunately a search in Kampot brought me to Wild Flour. It’s run by an English woman who has lived in Cambodia for 18 years. She makes immunity tonics, natural supplements AND gluten free bread rolls. I reached her via FB messenger and arranged delivery! Made to order. Not kidding you, the best gluten free bread I’ve had. She does sell some at the market in the international village.
The Simple Things - so good, so many options we went back after lunch for dinner. Great vibe, good food, knowledgeable, helpful staff. Only downside was the falafel were not gluten free, unfortunately made with wheat flour.
DEVA Vegan Cafe - NOT for gluten free peeps, period. Great idea and good for vegans but everything had soy sauce and all the sauces were pre-made with soy sauce. Suffice to say, David enjoyed but not my best meal though my hopes had been high. I made it through with mango sticky rice, a banana flower salad without dressing (a bit dry). Breakfast looked great, banana protein pancakes made with chickpea flour and some other options, might be worth stopping by to check out.
PHEW! That's a gluten-free wrap.
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