Gluten Free in the Lower Mainland, BC

We lived in the Vancouver area in BC, for 18 years. We didn’t live in Vancouver itself, but rather in New Westminster, which is part of what locals call “the lower mainland”. This meant exploring throughout the region looking for the best gluten free eats! We are spoiled for gluten free choices in the area, so there are a number of places I still haven’t had a chance to eat at yet. Restaurants are opening and closing all the time, so this list may not be complete with new places that have popped up.  I’ll try to keep the descriptions short, as the list is long.

If you’re visiting the area and you’re not sure that “the lower mainland” consists of, it is a general “area” in the south western part of British Columbia that consists of many cities. Some cities included are: Burnaby, New Westminster, Surrey, Coquitlam, Langley, West Vancouver, North Vancouver, Port Moody, Port Coquitlam, and the actual city of Vancouver. This means our guide will cover gluten free options spanning throughout these cities. For a general travel guide for Vancouver, click here.

Here are the categories if you’d like to jump ahead:

• Gluten free bakeries (yes, completely GF)
• Restaurants with GF options where I’ve had luck
• Chain restaurants with GF options
• Restaurants with GF options I haven’t tried yet
• Grocery store brands (and where to find them)
• Gluten Free Map

100% Gluten Free Bakeries:

• Lemonade (Vancouver) – on Cambie Street, near city hall in Vancouver. The cupcakes and cakes are delicious! And croissants. Don’t forget the croissants.
• Gluten Free Epicurean (Vancouver) – on 15^th Ave near Fraser and Kingsway in Vancouver.  Their Cookies, donuts, and squares/brownies are to die for! They have different donuts each day.
• Delish Gluten Free Bakery (Port Coquitlam) – On Coast Meridian in an industrial area of Poco, closest to where we were living in New West so where I frequented most out of this list. Cinnamon buns are heaven! They also sell frozen goods like pierogies.  They’ve renovated the bakery to have a café style front, so you can eat in and get coffee and things like sandwiches too.

• The Polly Fox (Abbotsford) – This is more of a coffee shop type spot with seating and such, but they sell baked goods too. You can also get sandwiches, waffle mixes, etc.
• Mountain Top Wheat & Gluten Free Bakery (North Vancouver) – On Lonsdale in North Van, this is a small sort of hole in the wall place.  We’ve only been here a couple times but it seems their bread and buns, and things like sausage rolls or chicken pot pies, are their specialty.
• Marie’s Guilt Free Bakery(Langley) – Meant to purchase and go, there’s nowhere to sit and eat your haul. Lots of frozen goodies to take and bake or to stock up. You can often find her at farmer’s markets around the lower mainland, too.
• Innocent Ice Cream (Vancouver) – Okay, not a bakery, but dessert – gluten free ice cream sandwiches! I recommend getting the flight (three mini sandwiches of different flavours).

Restaurants with Gluten Free that I’ve had luck at:

• The Fish Counter (Vancouver & North Vancouver) – Two locations, they specialize in fish and chips and have a SEPARATE FRYER! Fish is light and airy and delicious.
• Iki Sushi (Vancouver) – Located near Kitsilano, this is a 100% gluten free Japanese restaurant. Check their hours before visiting, as they vary greatly, and sometimes you need a reservation to get in.
• L’Onore (New Westminster) – Neapolitan style pizza that rivals what we’ve eaten in Italy. They make the GF dough first, ahead of time, and they’ll cook the pizza on a parchment in their oven if you let them know you’re celiac. Some folks have had mixed experiences, but I’ve never had any issues. Ask questions for your own comfort and safety if you’re unsure. Phone to order GF dough ahead, as once they run out for the night, it’s gone!

• Naomi Vietnamese (Langley) – easily accessible off the highway, on 200^th Street. Almost the entire menu is GF including spring rolls, menu lists what has gluten instead of what is GF.
• El Santo (New Westminster) – Mexican food in a more upscale environment. They have been honest with me about what will be cross contaminated from the fryer and what they can accommodate or adjust to work for celiac.

• Sansho Sushi (North Vancouver) – my favourite option for gluten free sushi in the lower mainland. They have a separate GF menu, though some items need to be ordered in advance in order to take proper precautions.
• Taverna Greka (New Westminster) – Greek food. They are super knowledgeable here. Rice is not safe here as it contains orzo, but they will sub more potatoes or salad. They also have GF saganaki!

• Juke Fried Chicken (Vancouver) – fried chicken (and waffles!), safe fryers, and no flour on site (just a gluten-ous bun option for gluten eating folk). A note that Juke is technically the take out side. If you want to sit down, go next door to The Chickadee Room, which is a cocktail bar that advertises Juke chicken appie type foods but you can order anything from the Juke menu.
• The Barley Merchant (Langley) – Yes ironic given the name, but they have excellent protocols, a separate menu (where they lay those protocols out), and a ton of safe options! The Dirty Bird chicken burger is fantastic.
• Lin Chinese (Vancouver) – Gluten free Chinese food, need I say more? Local celiacs love this spot for a reason. The portions are HUGE so expect leftovers! We loved the ginger beef and lemon chicken.

• Chickpea (Vancouver) – There are multiple locations of Chickpea, but we’ve eaten at the one on Main Street, in Vancouver. Most of the menu is GF except the pita bread and their breakfast menu. This restaurant is also vegan.
• Wendel’s (Fort Langley) – A café/bistro sort of location paired up with a bookstore. They have a line of completely GF items sold in local grocery stores that are prepared in a separate facility, and they sell these here (kept on top shelf). Think pies, carrot cake, muffins, etc.

• CinCin (Vancouver) – downtown on Robson Street. Very good at explaining the menu and options, though it’s been a few years since I’ve been so I’d suggest calling ahead to make sure you can be accommodated.

• Rain or Shine (Vancouver) – Multiple locations, this is our favourite artisanal ice cream in the lower mainland. They’re super knowledgeable about which flavours are safe and have used new scoops and tubs when I’ve asked. Cambie Street is our favourite location as it’s larger with more staff so that may be why I’ve been accommodated. They also have a GF cone.
• Afghan Kitchen (Surrey) – Family owned restaurant, each time we’ve gone they have been super knowledgeable about what’s gluten free and what is specifical celiac friendly.  They were willing to pan fry an appetizer that otherwise was cooked in a  shared fryer.

• Frankie’s Italian (Vancouver) – In the Yaletown neighbourhood, the only time I’ve been,  my server had great knowledge of cross contamination and what was safe.

Chain Restaurants with Gluten Free

Fair warning here – your mileage may vary at these chain restaurant options. You’ll find these restaurants in multiple locations throughout the lower mainland, so make sure to inquire before eating as they are not all created equally!

• Cactus Club – most have a separate fryer now for GF items and fries, but double check upon ordering – I’ve never gotten sick here.
• Red Robin – they’re supposed to have one fryer for fries and one for everything else, but check upon ordering as sometimes they abandon this practice and switch in and out – I have had luck at the Lougheed location (near Lougheed mall).
• Triple O’s – most have a separate fry fryer, and a GF bun, but it really varies location to location if they’re safe or not depending on cross contamination tolerance levels and the precautions they take.
• McDonald’s– In Canada, the fries are GF if fried in a separate fryer. Most locations except the ones that are in stores like Walmart should have separate fryers, but better to be safe and ask.

• Browns Socialhouse – A decent amount of gluten free options, but beware that many locations only have shared fryers and so some items marked “gluten friendly” will not actually be safe for you if you cannot handle cross-contamination.
• White Spot– A western Canada classic, they have gluten free noted on their menu but different locations seem to take “gluten free” more/less seriously than others. Your mileage may vary.
• Chachi’s – A Western Canada sandwich chain, I’ve found it sort of depends on the worker here if they’re willing to do the proper protocols (change gloves etc) here. But I have had some luck.

Restaurants that have been recommended to me (but I haven’t tried yet):

• East is East (Vancouver)
• Ask for Luigi (Vancouver)
• Sopra Sotto (Vancouver & Burnaby)
• Blaze Pizza (West Vancouver & Surrey)
• Gracie’s Next Door (Tsawassen)
• Occasionally Honey (100% GF Bakery, new to town so I haven’t been, in Coquitlam)
• Tractor Foods (multiple locations)
• Heirs Pears (Vancouver, 100% GF, to go only)
• Lucky Taco (Vancouver, Mexican, mostly GF)
• MeeT (Vancouver, lots of GF and apparently take celiac very seriously)
• Nuba (Vancouver, multiple locations)
• Bakery by Jany (Vancouver, 100% GF)
• Virtue Natural Bakery (Vancouver, 100% GF)
• Saan Saan (Main St, 100% GF)
• Nook (Kitsilano, Coal Harbor, Olympic Village, West End, & North Van)
• Maxine’s (Downtown Vancouver)

Grocery Store Brands:

Here are some common brands you’ll find in grocery stores to look out for, and where you’re likely to find them:

• Kinnikinnick – Canadian! Usually in frozen section. Lots of independent grocers carry them, but can also find them at chains like Save On Foods or Safeway.
• Schar – They have GF graham crackers and knock-off KitKat and such. They also have bread products. You might find these at a Walmart, but can also find them at Save Onn Foods and some independent grocers.
• President’s Choice – Found at any Loblaws store, like No Frills and Superstore.  They have an entire gluten free line of products (pancake mix, breads, chicken wings, etc).
• Wendell’s – based in Langley, things like muffins and pies. Mostly at Save On Foods and independent grocery chains like Choices, Nesters, and Nature’s Fare.
• Chapman’s Ice Cream – Canadian company that is not entirely GF, but they label GF safe products, like their fudgsicles! These are in most grocery chains like Walmart, No Frills, Superstore, Save On, etc.

• Annie’s – they have a GF “kraft dinner” and some other goodies, but double check as not all their products are GF! In the “natural” or “health conscious” aisle of most stores that carry them, you can find them in Save On, No Frills, Superstore, etc.
• Promise – bread products, found at Safeway, Thrity’s, and Superstore.
• Little Northern Bakehouse – fantastic bagels and bread, found at Safeway, No Frills, Costco.

Map of Gluten Free in the Lower Mainland

If you want more options, here is the Wanderlog map I made of everywhere I could find that had good gluten free reviews, labelled menus, and/or indications that gluten free was safe at their restaurants.  Please note that I did not personally eat at all these restaurants, so do your own due diligence and reach out or check their websites/menus ahead of your visit.

HOW TO USE THE MAP: Click on the Wanderlog logo in the bottom right corner to open the full-size map up in a new tab. There, you can choose to just look at one category at a time or see all the categories on the map at once (click the 3 squares in the top right to choose). You can also export the map to Google Maps, share the map with others, or save the map.