Gluten-Free Memphis

Eating gluten-free in Memphis is easier than the internet makes it look — but only if you know two things. First, most of the gluten-free lists floating around are years out of date, and they'll send you to places that closed or never actually offered it. Second, and this is the one that matters if you have celiac: gluten-free is not the same as celiac-safe. A kitchen can put a gluten-free crust on the menu and still share the same oven, prep surface, and flour dust as everything else.

So we split this guide the honest way. First the dedicated gluten-free kitchens — the two spots in town that cook everything in a 100% gluten-free space. Then the restaurants that mark gluten-free dishes on their own menus but cook in a shared kitchen (great if you're gluten-free by choice, worth a cross-contact conversation if you're celiac). Every place below was verified at its own website in July 2026 — not pulled from a review site — with the neighborhood and the exact thing they offer.

The dedicated gluten-free kitchens (celiac-safe)

These two cook in fully gluten-free spaces — no shared oven, no wheat flour in the air. If you have celiac disease, start here.

• Jacques LouiseMidtown

  A 100% gluten-free bakery and espresso bar — croissants, cakes, and morning pastries you'd never guess were gluten-free, made in a fully dedicated kitchen by a baker with celiac disease herself. This is the one place in Memphis a celiac can order anything in the case without a second thought. They've been moving between Overton Square and Cooper-Young, so check their site for the current spot and hours before you go. (For espresso beyond the case, the whole scene lives in our coffee shops guide.)

• RawGirlsEast Memphis, 5502 Poplar

  The Best-Food-Truck regular parks in the New Balance lot on Poplar, and the whole menu is 100% gluten-free, plant-based, and seed-oil-free — juices, bowls, and grab-and-go you can eat without reading a single label. Mon–Sat 10am–6pm.

Sit-down restaurants that mark gluten-free

These flag gluten-free dishes on their own menus. The food's here and the staff know the term — but they're shared kitchens, so if you're celiac, tell your server and ask how they handle cross-contact.

• AcreEast Memphis, 690 S Perkins

  Memphis's special-occasion restaurant marks (GF) right on its dinner menu — the hamachi crudo, the tuna tiradito, the roasted corn soup, salads and sides all noted, with a few more available gluten-free on request. Dinner Tue–Sat. Our pick when the meal is the event; see also our fine-dining guide.

• Fleming's Prime SteakhouseEast Memphis, 6245 Poplar

  The steakhouse built its gluten-free menu options with registered dietitians, and its own allergen sheet is refreshingly honest: cross-contact “cannot be guaranteed.” One heads-up their menu confirms — the chocolate lava cake contains wheat, so skip that one and ask about the gluten-free desserts instead. Nightly from 4pm.

• South of BealeDowntown, 345 S Main

  The downtown gastropub puts a “gf” legend on its menu and marks around twenty dishes with it — bowls, salmon, catfish, tacos, cauliflower. A genuinely deep gluten-free-friendly menu; just know it's a shared kitchen (their own site makes no dedicated-fryer claim). Sun–Thu 11am–9pm, Fri–Sat till 10.

• City Silo Table + PantryEast Memphis + Germantown

  The health-focused cafe says it plainly: “from gluten free, to vegan, to carnivore, City Silo offers something for everyone.” Gluten-free options run the whole menu, breakfast through dinner. Not a dedicated kitchen, but built for dietary restrictions from the ground up. Mon–Sat 7am–8pm. (Eating plant-based more than gluten-free? The vegan guide is the deeper list.)

Gluten-free pizza

All three make a real gluten-free crust — and all three bake it in a shared oven, so it's a yes for gluten-free-by-choice and a call-ahead for celiacs.

• Pyro's Fire Fresh PizzaMultiple locations

  The build-your-own fast-fire spot offers both a gluten-free crust and a cauliflower crust, plus vegan options — their words, right on the menu. The assembly line is shared, so it's cross-contact-aware ordering for celiacs, but the crust itself is legit.

• Fox Ridge PizzaEast Memphis, 711 W Brookhaven Circle

  The neighborhood pizza-and-grill lists a gluten-free crust available in 9″ right on its food menu — an easy East Memphis option when the table wants pizza and you need the crust swapped.

• Memphis Pizza CafeOverton Square, East Memphis, Germantown & Collierville

  The four-location local favorite will make any pizza on a gluten-free crust for a small upcharge — handy because there's almost always one near you across the metro.

Something sweet & something to drink

• City Hall CheesecakeDeSoto County & North MS

  In their own words: “we carry Keto and Gluten Free cheesecake options… be sure to call ahead to see what's available,” since they bake small-batch daily. Worth the metro drive south for a real gluten-free cheesecake.

• Wiseacre BrewingBroad Ave + Downtown

  A brewery on the list? For the non-beer menu: The Set Up (their zero-sugar, gluten-free sparkling cocktails) and Hop Zip sparkling water are both gluten-free per their own site. The beer is not — but you've got a genuinely gluten-free way to hang at the taproom. Pairs with a Broad Ave afternoon.

Naturally gluten-friendly (with a caveat)

Beyond the spots that advertise it, some of the easiest gluten-free eating in Memphis is food that's naturally built without wheat. Tacos on corn tortillas at a taqueria like Maciel's downtown, most Indian dishes, a bowl of Vietnamese pho, a plate of grits — all naturally gluten-free by ingredient.

The caveat is the same one that runs through this whole guide: naturally gluten-free isn't the same as a gluten-free kitchen. These spots don't advertise cross-contact protocols, so if you're celiac, treat them as “tell your server about celiac and ask how it's made,” not as a guarantee. If your reaction is serious, the two dedicated kitchens at the top are the safe bet.

A couple of things to know

Two Memphis gluten-free names you may still see floating around are gone: Bedrock Eats & Sweets closed its downtown shop in 2024, and Gluten Free Lydia's Healthy Edibles says on its own site it's “closed until further notice.” Guilt Free Pastries started in Memphis but now ships from Atlanta — order online, but there's no storefront to visit.

Everything still on this page was verified open, with its gluten-free offering confirmed at the venue's own website, in July 2026. Memphis food moves fast; when something here changes, we change the page.

The honest answers