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 fifteen 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!

2021 Maui Gluten Free Eats Update

Earlier this month, we finally made it back to our timeshare in Maui after not being on the island for over two years. Many moons ago, we were suckered persuaded into buying a timeshare in Ka’anapali on the west side of Maui. 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 once a year, we hadn’t been back in two years because of the pandemic (and also because we opted to spend a week in Kauai the year prior). Since we last visited Maui in 2018, a few of 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 (Maui Mall, 70 East Kaahumanu Avenue, Kahului, HI 96732)

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.

GLuten Free on Maui by Michelle Tam

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 (305 Dairy Rd, Kahului, HI 96732)

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

Costco (540 Haleakala Hwy, Kahului, HI 96732)

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.

Grocery shopping in Lahaina

Farmer’s Market Maui (3636 Lower Honoapiilani Rd, Lahaina, HI 96761)

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 (345 Keawe St Suite 304, Lahaina, HI 96761)

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!

Safeway (1221 Honapiilani Hwy, Lahaina, HI 96761)

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


Tin Roof Maui (360 Papa Pl Suite 116 Kahului, HI 96732)

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. 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. 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.


Teppanyaki 2 Go (741 Waine’e Street Lahaina, HI 96761)

We didn’t visit Teppanyaki 2 Go this time around, but I’m keeping it on this list because I definitely want to go back. My kids always beg us to take them to Benihana-type restaurants, but I’m not a fan of the prices or the cheesy cooking antics. Luckily, at Teppanyaki 2 Go, you can get the same food at a fair price, and you don’t have to sit through any corny jokes.

When we came here in 2015, this take-out joint was hidden between two parking lots in Honokowai. These days, the Teppanyaki 2 Go food truck is parked in a food truck pod at the address listed above.

Our favorite items were the chicken and shrimp cooked in garlic butter sauce.You can call ahead and request a gluten-free shoyu or the garlic butter sauce—that way, you won’t have to wait when you pick up the food.

Overhead shot of takeout containers filled with shrimp, chicken, and steak dishes from Teppanyaki 2 Go.

Choice Juice Bar (1087 Limahana Pl, Lahaina, HI 96761)

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. 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 (335 Keawe St Ste 211 Lahaina, HI 96761)

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 (3600 L. Honapiilani Rd, Lahaina, HI 96761)

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, if you want to indulge in some gluten-free corn tortillas.

Sansei (600 Office Road, Kapalua, HI 96761)

Normally, we dine in at Sansei (see below) but we ordered takeout sushi on this last visit 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

Frida’s Mexican Beach HouseHonu, Mala Ocean Tavern (1287, 1295, and 1307 Front Street, Lahaina, HI 96761)

I probably shouldn’t lump together all three of these restaurants, but it’s hard to mention just one without mentioning its siblings. All three of Mark Ellman’s Westside restaurants are located right next to each other at Mala Wharf, 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.

We head to Frida’s if we’re in the mood for upscale Mexican seafood right next to the ocean. Things to note: the rice isn’t gluten-free and the chips are fried in a shared fryer.

A platter of gluten-free Mexican food at Frida's Maui

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!

A gluten-free fish dish at Honu in Maui

Mala Ocean Tavern is great when we want pacific-rim inspired cuisine. (Tons of gluten-free options. 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.

Also, we always have our last meal (brunch) at Mala on our way to the airport. Below is my regular order: a gluten-free Mala Breakfast Plate with ribeye steak, sunny side up eggs, hash browns, and gluten-free toast.

Gluten-free steak and eggs at Mala Ocean Tavern in Maui

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?

Cool Cat Cafe (658 Front St #160, Lahaina, HI 96761)

If you love tasty burgers with gluten-free buns AND french fries, 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.

Gluten-free burger at Cool Cat Cafe in Maui

Monkeypod Kitchen (2435 Kaanapali Parkway Lahaina, HI 96761)

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

Sansei (600 Office Road, Kapalua, HI 96761)

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 they have a separate gluten-free menu. However, after we ordered takeout here and ate it on our lanai—we may never dine in here again!

A shot of the sushi bar at Sansei in Maui

Sea House (Napili Kai Beach Resort, 5900 Lower Honoapiilani Rd, Lahaina, HI 96761)

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 (1285 Front St, Lahaina, HI 96761)

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

Merriman’s Kapalua (One Bay Club Place, Lahaina, HI 96761)

Looking to splurge on a unforgettable dinner with a 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.

A shot of the prawn dish from Merriman's Maui

Treats & Sweets

Slappy Cakes (3350 Lower Honoapiilani Rd, #701, Lahaina, HI 96761)

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 (819 Front St, Lahaina, HI 96761)

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 (You can find out more by searching for Maui on my blog!)

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…

[Originally posted on January 24, 2015. Updated with some new information and photos on May 31, 2021.]

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

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.

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  1. Coconuts Fish Cafe!! It’s on the south side in Kihei but so so delicious. The Blackened Mahi Caesar and Local Style Mahi plate are our favs!

  2. Definitely try My Thai Maui (Kahului) and Maui Thai Bistro (Kihei). We fill up at my Thai Maui before our trip home. Family run. So good!! Love this list!

  3. Thank you SO much for putting this together. My husband and I just went to Maui for the first time (for our honeymoon) and this posting was such a helpful food guide for trying to navigate gluten free options. We loved everything we tried and everyone was super helpful with our questions. Can’t wait to go back again!

  4. Thanks! this is a great list! I’m celiac and hate going to places where I can either have a salad or GF spaghetti. I also have a timeshare and go every year! Cannot wait to get back this winter after the pandemic hiatus!

  5. Paia recommendations, even though it’s a drive: Mana Foods is one of my favorite natural food stores in the world. It is truly fantastic. The Paia Fish Market has drool-inducing fish sandwiches but we lived on Maui about 13 years ago and weren’t gluten-free at the time. Not sure if they have gf options now but it would be well worth checking. I’d take that fresh mahi sandwich on a lettuce leaf, no problem!

  6. Thank you so much for this list – we ate at Honu today and it was the best meal of our trip! Funny enough we followed your tour of Ascoli Piceno Italy and always felt safer knowing you liked certain places. I think we might have to just go everywhere AFTER you visit 😂

  7. Hi (excuse my english its my 2nd language), I would like to plan a vacation in Maui this winter with my 2 childrens and wife. Do you have any recommandation on where to stay and do you suggest renting a car? Any other recommandation are welcome! 😉

    Thank you!