Visiting Maui and unsure of where and how to eat gluten-free? Here’s my tried and true guide to eating gluten free on Maui, including where to shop for groceries, where to get takeout, and my favorite gluten-free restaurants in Lahaina and Kahului!

A beautiful beach with palm trees in Maui. There is a red banner that reads Gluten-Free Maui

We’ve been vacationing in Maui every year for almost twenty years and I’ve compiled a list of my favorite gluten free restaurants and tips on eating gluten free without sacrificing flavor. Eating gluten free on Maui is easier than you think!

2023 Maui Gluten Free Eats Update

Many moons ago, we were suckered persuaded into buying a timeshare in Ka’anapali on the west side of Maui and eat our way through the island once a year. Lesson learned: pregnancy hormones combined with a tropical paradise backdrop does not lead to smart real estate investment decisions.

And you know what? I’m glad I did. We’ve loved going back to Maui every year. The kids love going to the beach and swimming at all the different pools at the resort, and it’s just a fantastic place to kick back and relax. And ultimately, it’s not so much the actual resort property that we love so much; it’s the fact that we get to enjoy a week-long family bonding vacation every year in paradise. And the food situation’s pretty darn satisfying.

A smiling Asian woman is eating a gluten-free dinner by the beach in Maui

Each unit at the resort is equipped with a kitchen, so we end up cooking all of our breakfasts and a handful of lunches. The rest of our meals are eaten at spots that are exhaustively researched and carefully selected (by me!).

A hand is holding a white plate filled with watermelon slices, scrambled eggs, and toasted seaweed.

Although we normally make it out to Maui annually, our last trip was in 2021 and a few or our favorites have shuttered and I discovered a couple of new gems so I decided to update this post with my latest recommendations.

Sunset in Maui with purple skies and palm trees in Maui

I don’t eat 100% Paleo on vacation

As we mentioned in Episode 7 of our podcast, Travelling While Paleo, we don’t stay 100% Paleo when we’re on vacation. It’s important to remember that making a mindful choice to eat without stressing out is all part of a healthy, happy life. Ollie and I just need to stay gluten-free, so that’s the one thing I insist on when we eat out, no matter where we are.

Note: Most of the restaurants on Maui are not 100% gluten-free, but the ones I mention below have gluten-free menus and the wait staff are very accommodating when I mention that my son and I are gluten intolerant. If you are celiac, please be cautious because there may be cross-contamination risk at many places.

Although I shared many of my Maui eats on my Instagram account with the hashtag #NomNomEatsMaui, I thought I’d compile our latest food finds in one place. (Note: most of my recommendations are located on the west side of the island (e.g., Lahaina, Ka’anapali, Kapalua, etc.) because that’s where we stay, and after years of exploring other parts of Maui, we’re now just too lazy to wander far from the pool.)

A collage of Instagram photos of gluten-free meals in Maui.

Without further ado, here are some of the places where we shop and eat on Maui!

Grocery Shopping

Our timeshare has a kitchen, so we cook most of our breakfast and lunches. Here are some stores we shop at to get healthy noms.

Grocery stores in Kahului

Whole Foods Market 

The Whole Foods Market in Kahului is huge, well-stocked, and always packed with smiling people. It’s a 30-minute drive from our timeshare, so we only shop here on our way to and from the airport.

A family is shopping inside the Whole Foods in Maui

You can stock up on everything you would buy at a regular Whole Foods, but keep in mind that items from the mainland will be more expensive. I actually prefer products made by local artisans because they’re normally cheaper and I can’t find them any where else.

If you buy refrigerated goods, don’t forget to pack some of the free ice they offer at the entrance. Whole Foods is also a great spot to pick up food for our flight home ’cause there’s something for everyone here.

Down To Earth Organic & Natural

This vegetarian organic market is located just a few blocks from Whole Foods. Yes, there are tons of soy-based products and fake meat, but you can also find lots of fantastic organic produce and gluten-free goodies.

The produce area in Down To Earth grocery store in Maui


We don’t stop here every time, but Costco’s a great shopping destination if you have lots of mouths to feed or have an extended stay on the island. It’s located near the airport so it’s a good pitstop before you head to wherever you’re staying. You do need a Costco membership, but if you have one already, you can buy organic eggs, organic produce, Kalua pig, snorkel gear, a ukulele, and all of your gifts for folks at home (e.g. macadamia nuts, etc.). Here’s an old post that shows what we bought at the Costco in Kauai.


If you don’t want to buy in bulk, but still save money, the Walmart near the airport is your best best. There are lots of groceries and gluten-free items available on the shelves.

Grocery shopping in Lahaina

Farmer’s Market Maui

A few times a week, we walk up to Honokowai to buy snacks, treats, and produce at Farmer’s Market Maui, a cozy, hippy-dippy vegetarian market. If you’re looking for gluten-free treats like Hail Merry tarts, Pono Pies (lilikoi is my favorite flavor), or Coconut Glen’s vegan ice cream, this is the place to shop. We love their guacamole and salsas, too.

A smiling Asian boy is in the middle of a grocery store in Maui

Foodland Farms Lahaina

A local supermarket chain that has almost everything you need—from local produce to staples that are from the mainland. If you’re looking for a cheap and useful gift for folks on the mainland, the Foodland Farms zip-top reusable grocery bags with cartoon spam musubi printed on them are pretty cute!


I don’t often shop at Safeway at home, but the big one in Lahaina is well stocked and open 24 hours. For a long time, I overlooked it, assuming there wouldn’t be any good finds, but boy, was I wrong. This Safeway’s got lots of organic produce, Applegate Farms meats, local kombucha, and lots of local products.

Gluten-Free Take-Out Options

Kahului (close to the airport)

Tin Roof Maui

Top Chef fan favorite Sheldon Simeon’s casual lunch spot, Tin Roof Maui, is the first place we grab food when our plane lands on the island and a great option to order takeout for your plane ride home. There aren’t a ton of gluten-free options, but the Chop Steak and Garlic Shrimp can both be made gluten-free. I like to add a 6-minute egg to my lunch and I opt for kale salad in place of rice. Definitely order online so you don’t have to wait in line!

An overhead shot of a takeout container filled with cube steak, 6-minute egg, and kale salad from Tin Roof Maui

Broth Cafe at Alive & Well

Hidden inside Alive & Well, “Maui’s only family owned and operated health food store,” is Broth Cafe—a cute counter that serves organic juices, broth, ramen, avocado toast, and hearty paleo-friendly bowls. If you’re looking for something healthy and delicious to take on the plane ride home, this is a good spot to stop at on the way to OGG. I got the lemongrass chicken bowl with a 6-minute egg and no grains for the flight home and it was perfect.

Fork and Salad

If you’re flying out on a Sunday (and Tin Roof Maui and Broth Cafe are closed), your best bet for a tasty and healthy portable meal is at this casual salad joint. The Kahului location is just a couple minutes away from the airport so I place an online order that’s ready to pick up right before we drop off our rental car. (I like the Super Salad 2.0 + a protein.)


Miss Arepa

We just discovered this 100% gluten-free Venezuelan spot on this trip and I can’t stop thinking about it! The arepas are HUGE and delicious, but my personal faves are the beef empanadas, yucca fries, and patacon sandwich. There are only a few seats indoor and out so it’s best to order ahead and take your goodies to the park or back to your condo.

Four shots of Venezuelan dishes available at Miss Arepa in Maui.

Choice Juice Bar

If you’re looking for fresh salads, fruit-packed smoothies, or hearty acai bowls, you gotta come here. (Remember, Paleo fanatics: vegan is not a dirty word.) Henry loves the  Chronic smoothie, a refreshing mint chip shake made with fresh mint, hazelnuts, banana, coconut meat, vitamineral greens, hemp protein, macadamia nut milk, and cacao nibs.

An Asian woman in a hat is drinking a brown smoothie while holding a red cell phone.

Also, if you’ve never eaten an acai bowl, order one here! (There’s a smaller location in the Whaler’s Village mall, too, though it doesn’t carry the full menu.)

An acas bowl topped with bananas, strawberries, and coconut from Choice bar in Maui

Moku Roots

Craving veggies on Maui? Head to Moku Roots for delicious vegan fare where almost everything can be made gluten-free! I really enjoyed the Vegan Cobb salad, which came with a house-made macadamia nut ranch dressing and coconut bacon. The restaurant is zero waste so all takeout orders come in stainless steel containers that is paid with a refundable $10 deposit.

Two stainless steel containers filled with gluten-free vegan salads from Moku Roots in Maui

The Fish Market 

We always order take out from The Fish Market at least once during our stay and eat it back in our condo. My usual is a salad with grilled fish or shrimp (hold the croutons). The kalua pork and grilled fish tacos are delicious, too.


Normally, we dine in at Sansei (see below) but we ordered takeout sushi a couple of years ago and we may never dine in again! It’s a breeze to order online and you skip the crazy line at the door for on-site dining.

An overhead shot of takeout containers filled with gluten-free sushi from Sansei in Maui

Lahaina Restaurants

Honu and Mala Ocean Tavern

I probably shouldn’t lump these two restaurants together, but it’s hard to mention just one without mentioning its neighbor. Both Westside restaurants are located right next to each other at Mala Wharf (RIP Frida’s Mexican Beach House!), and they all share a spectacular oceanside view (and a parking lot). The food quality and service at all three are excellent, and we choose which one to visit depending on what we’re craving that day.

Honu is the perfect choice when we’re craving seafood and/or pizza. They have gluten-free pizza for the kids and fabulous seafood for the adults! I love the gluten-free ahi bruschetta…

Gluten free ahi bruschetta at Honu restaurant in Maui.

…and the fresh fish dore style.

A gluten-free fish dish at Honu in Maui

Mala Ocean Tavern is great when we want pacific-rim inspired cuisine. Plus, there are tons of gluten-free options and the servers are all very knowledgable. However, the fries are not entirely gluten-free because they’re cooked in a shared fryer.

An overhead shot of gluten free dishes at Mala Ocean Tavern in Maui.

Also, we always have our last meal (brunch) at Mala on our way to the airport. Below is the gluten free avocado toast topped with fried eggs with a side of bacon. (Beware: there is potential cross contamination with the hash browns.)

A gluten free avocado toast topped with fried eggs with bacon on the side.

There’s a Mala in Wailea, too, but we’ve never eaten there. Why drive to Wailea to visit Mala when these three restaurants are so close to where we stay?

Merriman’s Kapalua

Looking to splurge on a unforgettable dinner with a spectacular view? Book a table at Merriman’s! The sunsets are breathtaking, and the food doesn’t disappoint, either. I try to book a table at 5:00 pm ’cause it increases our chances of getting an oceanside view.

Palm trees against a blue sky in Maui, the view from Merriman's in Maui

On previous Maui trips, we dined at similarly-priced destination spots like Mama’s Fish House and Lahaina Grill, but Merriman’s still remains my favorite spendy restaurant. The servers are super knowledgable about what dishes contain gluten and almost everything can be modified to be gluten-free.

Four gluten free dishes at Merriman's in Kapalua: seared ahi, fresh catch, ribeye, and a mango pot de creme.

Cool Cat Cafe

If you love tasty burgers with gluten-free buns AND French fries in a casual and lively atmosphere, you should definitely go here. Ollie loves french fries but he normally can’t eat them when we go out because they’re normally cooked in a shared fryer. Not the case here! At Cool Cat Cafe, the french fries and sweet potato fries are cooked in a gluten-free potato-only fryer so Ollie gobbles them up with abandon. Psst! The gluten free fish tacos are also very tasty!

Gluten-free burger at Cool Cat Cafe in Maui

Monkeypod Kitchen

After visiting the Monkeypod in Kihei years ago, we were very excited when a location opened up at Whaler’s Village near us. The beachside location is beautiful, the tropical drinks are fun, and the food is pretty tasty. They don’t take reservations, so put in your name and wander down the beach boardwalk for an hour or so until they text you that your table is ready.

Not a ton of gluten-free entrees, but the fish tacos hit the spot!

An Asian woman is squeezing lime juice on gluten-free fish tacos at Monkeypod in Maui


There is no view to speak of at this popular Japanese joint tucked away on a golf course in Kapalua, but the sushi and sashimi are pretty tasty and there are more gluten-free options than expected! We especially like the Nobu-style miso butterfish, roasted Japanese eggplant, hamachi kama, and 22-ounce ribeye. Many of the sushi rolls are gluten-free or can be made gluten-free.

A shot of the sushi bar at Sansei in Maui


Macadangdang serves sophisticated Hawaiian-Filipino fusion food in a cute indoor/outdoor setting in a quiet strip mall. There are lots of gluten-free options and you can order fun cocktails/mocktails (e.g., virgin ube colada!), delicious sushi, and inventive spins on traditional Filipino dishes. In particular, I loved the Duck Kare Kare and ribeye a lot.

Three gluten free dishes at Macadangdang in Maui, hamachi Kama, duck Kare Kare, and grilled ribeye.


We tried this oceanside farm to table restaurant in Lahaina and had a great gluten-free meal! If you can’t score a reservation at Merriman’s, Mala, or Honu, this is a good option for sunset views and modern Hawaiian cuisine.

Four gluten free dishes at Pacific'O restaurant in Maui: sashimi, blackened fish, short ribs, and lemongrass curry.

Sea House

This old school brunch spot located at Napili Beach has gorgeous ocean views, which (for some reason) lowered my expectations of the food. But I was pleasantly surprised that they had a gluten-free menu with lots of tempting choices.

A menu from Sea House at Maui

I ordered the sweet potato egg frittata topped with spiced hollandaise sauce, and I have to admit: it was pretty epic.

Gluten-free vegetable frittata from Sea House in Maui

Star Noodle 

I haven’t been here in many years because I hate waiting for a table. However, many of you have said that the quality remains high so I’m leaving it on this list. Some of our favorite gluten-free dishes include Filipino Bacon and Eggs, Roasted Mushrooms, Vietnamese Crepe, Brussels Sprouts (with sauce on the side), and Ahi Avo (remember to ask to substitute tamari for the shoyu if you need to be careful about going gluten-free).

Wanna make Ahi Avo at home? Here’s my Star Noodle-inspired copycat paleo recipe!

Important note: Star Noodle recently moved to the old Aloha Mixed Place location on Front St.

Ahi Avo from Star Noodle in Maui

Treats & Sweets

Slappy Cakes 

Make your own gluten-free pancakes on your own table side griddle! Was it the best breakfast I’ve ever had? Nope. But the kids got a massive kick out of cooking their own flapjacks in all sorts of crazy shapes, and with tons of custom toppings. You can balance out the pancakes with some egg scrambles and bacon while the kids knock themselves out cooking up their flapjacks.

A spatula is picking up gluten-free pancakes from the griddle at Slappy Cakes in Maui

Ululani’s Hawaiian Shave Ice 

If you’re gonna get a proper shave ice, head here. And don’t blame me if your mouth turns an unnatural shade of rainbow afterwards.

Our kids’ favorite flavor is Tiger’s Blood, which would’ve been Paleo if it was actual tiger’s blood.

A boy in a pink hat is eating shave ice from Ululani's in Maui

Over the years, we’ve eaten all over the island, from Pineapple Grill and Banyan Tree in Kapalua to Sam Sato’s in Wailuku and Bev Gannon’s Hali’imaile General Store, but the ones listed above are my faves (Yes, I’ve eaten at Mama’s Fish House a couple of times but I don’t think it’s worth the drive.)

But if there are some new or off-the-beaten track places you think I should try, please let me know in the comments ’cause we’ll be returning to our timeshare next year. And the year after that, and the year after that, and the year after that…

Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013), Ready or Not! (Andrews McMeel Publishing 2017), and Nom Nom Paleo: Let’s Go! (Andrews McMeel Publishing 2022)

About Michelle Tam

Hello! My name is Michelle Tam, and I love to eat. I think about food all the time. It borders on obsession. I’ve always loved the sights and smells of the kitchen. My mother was (and is) an excellent cook, and as a kid, I was her little shadow as she prepared supper each night. From her, I gained a deep, abiding love for magically transforming pantry items into mouth-watering family meals.

Other Recipes You May Like

Leave a comment

Your email address will not be published. Required fields are marked *


  1. The ube pancakes at 808Grindz Cafe in Lahaina are delish. I recently discovered Kihei Caffe (Lahaina location) when 808Grindz Cafe was unexpectedly closed on a Friday morning. I had the eggs Benedict at Kihei Caffe and the Arnold Palmer with guava juice, which was divine. We also really love Miso Phat (Napili-ish area), which offers butter fish and a super relaxed atmosphere. Roy’s is a perennial Hawaiian favorite. Plantation House for a brunch is also a nice treat.

  2. Thank you for all this very helpful information. We are going to Maui the last week of July, we have a room with a kitchenette and are planning on cooking. I only new of Walmart and Whole Foods. So all you info comes in really good time

  3. Miss Arepa did not disappoint! We have celiac in our family so anytime there is somewhere that is entirely gluten free is a real treat. We would not have found this without your recommendation. Thank you so much! We ate there three times on our trip and everything was fresh and delicious.

  4. Thanks Michelle, for the Maui eating and shopping g guide. This inspires me to save up for an Hawaiian vacation!
    Jen Tussing