Gluten Free Guide to South India

India is a kaleidoscope of different cultures, customs and religions. Goa is understood for its beaches and full-moon events, whereas those that comprehend it recognize its eclectic architecture, influenced by lots of of years of Portuguese colony. Kerala is legendary for its backwaters, a posh network of palm-lined canals and lagoons. Within the explosive state of Karnataka, you possibly can explore the historic cities of Mysore and Hamp and the dreamy area of ​​Coorg, the place most of Indian coffee is produced.

South Indian delicacies is as numerous because the panorama. Every nation has a singular regional cuisine based mostly on its history and regionally obtainable elements. Some of the fascinating things about touring to South India is to attempt all these scrumptious and unique dishes. But with so many unknown foods, gluten-free journey may be scary. Nevertheless, you will notice that many South Indian dishes are gluten-free. In contrast to the states of North India, which often serve curry with rats and naan, many South Indian states serve rice or hen flour fairly. Luckily, South Indian curries won’t ever thicken with wheat flour – in its place to powdered coconut, cashew and chickpea flour.

This guide introduces a few of the most delicious gluten-free meals in Goa, Karnataka and Kerala,


Goa has an eclectic kitchen that’s influenced by 450 years of Portuguese colonization. There you can find Portuguese classics, together with caldo Verde and flavored chourico sausages. Pork and seafood are staple components, and lots of curries and tombs are flavored with vinegar, coconut milk and chilli. Regardless of international eating places serving tourists, it is still potential to find restaurants serving genuine Goan dishes. it was an area palm liquor, however now it’s often yeast). They are typically eaten by pork shelling; pork stewed with loads of chili, floor entire spices and coconut.

Hen or Greens Xacuti

Xacuti is a scrumptious and versatile curry that’s both gluten-free and Paleo. It’s created from roasted and ground entire spices corresponding to carnations, cinnamon and squeezed, roasted coconut, tamarind and chilli. Though historically served with hen, virtually all restaurants supply a tasty vegetarian model. Xacuti tastes good with mushy steamed rice.

Crab Xec Xec

For those who love seafood, you’re keen on crab xec xec. Steamed crabs are served with thick spicy sauces constructed from seasoned coconut, chili and entire spices.


Goa provides loads of eating places providing gluten-free food and dishes.

Horses House, Panjim

] This deli service is absolutely devoted to gluten-free products including gluten-free bread and muffins. We advocate that you simply attempt millet, purple rice and yellow pea flour Navrathan Bread. The cereal house is cooked to order pastries and delivered to your lodge or villa within the Panjim space. Plans are ready to broaden their supplies around the Goa space. You’ll be able to contact them with the WhatsApp message at +91 9960135487.

Villa Blanche Bistro, Assagao

This lovely restaurant is situated within the quiet village of Assaga. The food is served in a shaded outside setting with snug seating, mosaic partitions and loads of greenery. The menu for vegan and gluten-free diets consists of its personal part, similar to banana pancakes with maple syrup, quinoa salad and gluten-free chocolate cake.


Karnataka is a large nation with many regional variations within the delicacies, ranging from the heavy weight-reduction plan of the Mangalore Sea dishes to the spicy vegetarian dishes of North Karnataka. Nevertheless, there are dishes which might be generally discovered throughout the world, corresponding to dosas and Thalis. Unfortunately, numerous meals include a bundle of asafoetide (so-called Hing) in India), typically combined with wheat flour. In tourist areas resembling Mysore and Bangalore there are restaurants with a number of gluten-free tourists.


In follow, each South Indian restaurant presents a dosa breakfast. Dosa is a pancake made out of flavored lentils and rice, on one aspect tender and crisp on one aspect. Dosas is usually served with recent coconut and tomato sauce, vegetable sambar and flavored potato fillings. Unfortunately, sambar and spiced potatoes typically include a leap, so it ought to be prevented

Pandi Curry

For those who're on the best way to Coorg, attempt the specialties of the world, put a curry. Pork pork is stewed with plenty of dark sauce containing entire spices, chili and kachum, thick black vinegar that is distinctive to Coorg. Attempt it akki roti, delicious flatbread made out of rice flour, and sometimes flavored with chopped onions, inexperienced chili and dill.

Mangalore Fish Curry / Meen Gass

When you head to Mangalore or Konkan Coast, be sure to try out the town's well-known fish-curry (recognized regionally as Meen Gass). It is a gentle curry flavored with mustard, curry leaves, poultry and a singular ingredient, jaargey, the dried fruit of Mangalore's unique fruit. Ensure you take pleasure in your curry with rice with the Neer Dosa that comes with it, because it accommodates mannasium

Greatest Karnataka Gluten Free Eating places

As a result of so many Karnataka dishes embrace spirits, it is best to look for restaurants with gluten-free menus. They are onerous to find within the countryside, however there are not any issues in massive cities like Bangalore, Madras and Mysore. Many high-end eating places have waiters with a superb understanding of English, who are aware of gluten allergic reactions and aid you together with your food regimen.

Santé Spa, Bangalore

This newly opened vegetable restaurant exhibits that well being food could be really delicious. It has a variety of dishes together with vegan and gluten free. Push the fragrant gluten-free purple curries or delicious pizzas product of “ragi” (millet millet) flour. Additionally, you will love the obtainable decadent gluten-free desserts and refreshing smoothies

Yogi sthan, Bangalore

A relaxing restaurant with a green-filled outside terrace serves healthy food with the soul. It is an in depth menu, however probably the most thrilling are gluten-free gadgets produced from unique components. One example is hen powder with tomatoes, onion and coriander served with mint chutney. The second is a breakfast with peanuts, curry leaves and turmeric flavored base blocks.

Rasa Dhatu, Mysore

This common cafe-dish incorporates tasty vegans and gluten-free dishes made with recent, regionally sourced and seasonal components. They’ve a millet menu including gluten-free ragi dosas and millet khichdi, a well-liked comfort meals comprised of small logs and cut up inexperienced grams. Rasa Dhatu is related to Dhatu Organics and Wholefoods, so in the event you keep someplace in the kitchen, it’s also possible to store gluten-free bread, flour and grains.


Kerala's meals has been influenced by a number of religions and competitions, all from Portuguese settlers to Syrian Christian immigrants. As a result of Kerala is a coastal space, fish and seafood are closely involved in Kerala meals, as well as recent coconuts and aromatic herbs grown within the space, comparable to pepper, cinnamon and nutmeg. Pink meat, including beef, can also be used within the state. As in Karnataka, asafoetide is usually additionally used as an aroma, however there are many gluten-free meals.

Putas and Kadala curry

One in every of Kerala's most popular breakfast merchandise is porridge and cabbage curry. Puttus is steamed cylinders of roughly floor rice flour layered with grated coconut. They’re typically served with cabbage, spicy black chickpea curry, produced from chilli, grated coconut, bay leaves and carnations. Kadala curry is usually additionally provided in the most effective, however these flakes that ought to be prevented because they include flour.

Appams and stew

This can be a well-liked Syrian Christian dish that you will need to look out for in Kerala. Appams have visited rice pancakes with a fluffy centerpiece and crispy edges. They are typically served with vegetables, hen or lamb (cob) in a coconut sauce with curry leaves and entire spices. The steak is particularly delicious when it is made out of freshly squeezed coconut milk.

Kerala Beef Fry

Kerala Beef Fry (also referred to as beef ularthiyathu) grows into many restaurant menus. Because cows are thought-about sacred in India, a lot of the "beef" dishes are product of water buffalo meat, and this is no exception. Beef cuts are marinated in spicy pasta with fennel, turmeric, star anise and different spices, then cooked with vinegar and coconuts. It's a delicious dish that can be eaten with rice or appams

Prime Gluten Pleasant Eating places in Kerala

Rice Boat, Cochin

Push the boat out with a meal at Cochin's greatest restaurant, Rice Boat. Situated on Taj Malabar Resort & Spa on Willingdon Island, it provides beautiful river views. You’ll be able to taste dishes comparable to pepper-flavored crayfish, and shrimp moile – spiced coconut milk curry.

Ginger House, Cochin

Ginger Home has colourful eating places built with antique supplies, subsequent to the adjacent Heritage Arts Museum. It serves worldwide delicacies and Kerala favorites similar to appetizers and curries. The restaurant also focuses on ginger based mostly dishes, together with ginger-grilled fish and ginger ice cream.

Ideas for Traveling Gluten Free in South India

  • Visit to print a gluten-free restaurant card in Hindi. If your waiter doesn’t converse English, they will take the card to the kitchen – it explains in Hindi that you’re sick in case you eat meals containing wheat, rye, barley and oat flour and grains.
  • – Indians converse entire grain flour "atta" and white flour "Maita". Keep in mind to keep in mind these words as a way to let your waiter know that you are allergic to these merchandise.
  • When you stay

Dani Redd is a British food and travel author dwelling in Bangalore with Nationwide Geographic Traveler India, Ethos Paper. , Cultural trip and rather more. His husband was lately recognized with gluten intolerance, so he’s more and more conscious of and educated in the gluten content of meals.

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