Elisha
Sri Lanka is one of the easiest countries to visit as a gluten free traveller. With so much variety of naturally gluten free food and plenty of fresh, healthy produce, Sri Lanka’s cuisine is incredibly underrated. This complete gluten free Sri Lanka guide will help you navigate the country while eating safe, delicious food whether you’re celiac or gluten intolerant.
It’s not just curry and rice either (although Sri Lankan curries are delicious), you’ll also find interesting dishes like string hoppers (rice noddles) and dosa (South Indian savoury pancake) found in few other places in the world. Gluten free eaters don’t have to miss out, with plenty of local food to try which is a huge relief when travelling in a new country. I discovered that Sri Lankan cuisine may just be my new favourite!
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Eating Gluten Free in Sri Lanka
While gluten free food is not a known concept in Sri Lanka, many of the traditional dishes in the country are naturally gluten free. Rice is the main staple grain, which is served with a variety of curries made with a base of coconut milk. Plus, many snacks are also gluten free friendly from hoppers to vada (find out what these are below).
You’ll be delighted to know that you can easily travel Sri Lanka as a celiac or gluten intolerant person with little hassle. While you have to be aware of cross contamination and a few sneaky changes from traditional recipes to wheat flour, most main dishes are free of gluten.
Spoilt with plenty of fresh fruit and vegetables and coconut used in almost everything, I found Sri Lankan food to be absolutely delicious and one of my new favourite cuisines.
Sri Lanka Gluten Free Translation Card
While many people speak English in Sri Lanka, it can be very difficult to communicate what “gluten free” means to local people. The term gluten free doesn’t really exist in the local languages of Tamil and Sinhalese, so it’s more about explaining what you can and cannot eat.
If you’re celiac and really concerned about cross contamination and making sure the chef knows what you can’t eat, I suggest purchasing a Sri Lanka gluten free translation card. These cards are inexpensive and have simple translations on them. While Google Translate can certainly help, it can be much easier to have these cards ready to show without having to get your phone out.
Main Ingredients Used in Sri Lankan Cooking
One of the wonderful things about travelling to Sri Lanka as a celiac or gluten intolerant person is that the main ingredients used in Sri Lanka are (mostly) naturally gluten free. You’ll find most local dishes use a combination of coconut milk, vegetables, rice, lentils, and shredded coconut.
In fact, many local dishes in Sri Lanka are naturally both gluten free AND vegan. The cooking is simple, relying on spices for flavour and coconut milk as the main base for sauces and curries. Very few additives are used and things are generally as simple as they look, yet everything seems to be incredibly tasty.
At tourist oriented restaurants, you’ll also find some meat options and fish on the coast. But in general, eating plant based and vegan is also quite easy in Sri Lanka.
Naturally Gluten Free Food in Sri Lanka (What You CAN Eat)
You’ll be glad to know that many meals in Sri Lanka are naturally gluten free. You’ll be able to indulge in so many local dishes without worrying about getting sick, which is quite a relief compared to other countries in Asia.
Here are the naturally gluten free meals that you can order in Sri Lanka:
Rice and Curry
The national dish in Sri Lanka is simply rice and curry. This is usually rice served with several vegetable curries as side dishes. The most common is rice and four different curries, sometimes with coconut sambol as well, all for a set price.
This will likely be your staple when eating gluten free in Sri Lanka (it’s also a staple for most travellers in Sri Lanka). The curries are all coconut milk based and flavoured with natural spices. It’s very affordable and filling and honestly will keep you going all day.
Usually you won’t get a choice of curries as restaurants tend to cook 4-5 curries for the day and serve the same ones. However, one of the best parts of Sri Lankan cuisine is the incredible variety of vegetable curries, with so many different options. The most common curries you’ll be served include:
- Eggplant curry
- Pumpkin curry
- Dahl curry
- Okra curry
- Beetroot curry
- Potato curry
You’ll also find that red rice is pretty common in Sri Lanka. This healthy alternative to white rice is very popular in local restaurants, but is still gluten free like any rice.
Dal Curry
Dahl curry is one of the most important dishes in Sri Lankan cuisine and luckily it’s 100% gluten free. A simple combination of lentils, coconut milk, onion, garlic, and spices, dhal curry is served with so many different dishes.
It’s almost always part of veg rice and curry, but is also served along with string hoppers and hoppers for breakfast (yes, curry for breakfast!). Almost every restaurant in Sri Lanka will have dal on the menu, so it’s a trusted dish to order.
Coconut Sambol
One of my favourite parts of Sri Lankan food is the coconut sambol. The ingredients are simple and surprisingly it can be slightly different at different restaurants. It’s generally served as a side dish or as a garnish for rice and curries or hoppers.
Coconut sambal is usually made from shredded coconut, onion, lime, chilli, salt, and sometimes tomato (pictured below on the right). It’s absolutely delicious and I would always ask for it when I ordered rice and curry.
String Hoppers
A breakfast staple in Sri Lanka, string hoppers are basically a cluster of rice noodles. They are generally served dry with side dishes of dahl curry and sambol – you then mix it together on a plate. It’s often served cold which is rather interesting, but it’s always delicious.
I often asked for this at homestays for breakfast and they were generally happy to make it for me. I do have to say though that locals tend to make string hoppers from scratch with rice flour (sometimes even red rice flour), so it takes some time to make. I have heard they can make string hoppers with wheat flour, although I never came across any that were wheat, but it might be safer to ask.
Hoppers and Egg Hoppers (Appam)
Another staple breakfast in Sri Lanka, hoppers are one of the most unique dishes. A hopper is a bowl-shaped savoury pancake made from a fermented batter of rice flour and coconut milk. Traditionally made, they are 100% gluten free.
Plus, because they are usually made in a specific hopper pan, risk of cross contamination is incredibly low. They are similar to dosas in that they are thin and crispy around the edges but doughy and spongey in the middle. They are usually eaten with your hands.
Hoppers are generally served with dhal curry and coconut sambol. There’s really not a “right” way to eat them, although most people tear off pieces to dip into the dhal. But I’ve also seen people fill the hopper with dhal and coconut and fold it like a wrap.
An egg hopper is the same, except it’s made with a cracked egg in the middle. This is a great breakfast option, but if you’re vegan you’ll want to ask for regular hoppers.
Dosa
A South Indian classic, dosa has also made it across the ocean to Sri Lanka. If you’ve been to South India, you’ll likely be very familiar with dosa and I was stoked to find it in Sri Lanka as well. It’s easily one of my favourite things to eat in the world.
Dosa is a savoury pancake made from a fermented batter of lentil or gram flour and rice flour. It’s then cooked on a special dosa pan where it’s thinly spread and fried in oil. Usually dosa is stuffed with a potato curry and folded over, which is called a masala dosa. But you can also order plain dosa and have dahl curry served as a side.
Like most dishes in Sri Lanka, you eat with your hands and it’s usually best just to tear off pieces at a time. Dosas are almost always gluten free, BUT they can be made with wheat flour. While this is unusual, it can be better to ask if you’re unsure. If you’re ordering dosa at a proper dosa restaurant though like Balaji Dosai in Kandy for example, you should be safe.
Idli / Idly
Another South Indian dish, idli are round, steamed rice cakes. They are dense and chewy and usually served for breakfast along with dahl and other curries. They’re not super common in Sri Lanka, but I did find them in northern Sri Lanka which was a nice change from string hoppers.
Vada
Vada is a type of savoury snack that can be found across Sri Lanka and India. It’s generally a round donut shaped snack made from gram flour and lentils that is then deep fried. Technically it’s gluten free, but you have to be careful of cross contamination for celiacs, as they’re usually fried in shared oil with other wheat based snacks.
Pittu
Pittu or puttu is a traditional meal. It’s a steamed log of rice and coconut that is usually steamed in a cylinder, or traditionally in bamboo. It’s often served with a side of curry, commonly a meat or fish curry. But you can also ask for dahl curry if you’re vegetarian.
This is not a common find on menus and is more of a home cooked meal for special occasions. However, I did see it on offer at Yummy Restaurant in Hiriketiya, a small local place. You could also ask a homestay to make it for you, as it’s a special dish that locals are proud to make for guests.
Milk Rice (Kiribath)
Another dish made for “special occasions”, milk rice or kiribath is prepared by cooking rice with coconut milk, and is similar to a form of savoury rice cake or rice pudding. It’s then cut into chunks and eaten with your hands, served with dahl and coconut sambol or even fish curry sometimes on the coast.
Milk rice is usually served cold and for breakfast, which sounds weird but I really liked it. It’s not overly common on menus, but I did find it available at smaller local restaurants like Yummy Restaurant in Hiriketiya and I was even served it at a homestay for breakfast in Hiriketiya, as well.
Meals that Aren’t Gluten Free in Sri Lanka (What You CAN’T Eat)
While Sri Lanka is great for gluten free travel, there are still some meals that aren’t naturally gluten free. It’s best to be aware of some of these foods, so you know what to avoid.
Roti
Similar to roti bread in India, roti is a wheat based flat bread that is incredibly popular all over Sri Lanka. It’s often served as a snack or as part of other meals, although it’s not often served with rice and curry like it is in India. Roti is definitely not gluten free and should be avoided completely.
Kottu
One of the most popular local dishes and a backpacker favourite, kottu is an interesting Sri Lankan specialty. It’s made from sliced roti bread that is then stir fried with vegetables (and sometimes chicken and egg for non-veg options).
It’s cheap and tasty and is a popular street food snack or meal. However, it’s always made using roti so it’s not gluten free.
Paratha
More common in India than Sri Lanka, but paratha is a type of stuffed roti bread which is filled with potato curry or sometimes egg. It looks like a savoury flat pancake and is served at breakfast, but is never gluten free.
Foods to Be Careful Of (Sometimes They Are, Sometimes They’re Not GF)
There are some things that you need to be careful of in Sri Lanka, especially as traditional recipes are getting changed to suit tourist tastes and wheat flour becomes a cheaper alternative.
Here are some foods I learnt to be aware of and ask before eating:
- Pani Pol (Coconut Crepe): These sweet coconut stuffed crepes/pancakes are a popular breakfast in Sri Lanka, and often served at homestays and guesthouses. Traditionally, they were made from coconut flour and rice flour, but are now mostly made with wheat flour. Ask before consuming, although they were almost always made with wheat flour from my experience.
- Soy sauce: This is hardly used in Sri Lanka compared to other Asian countries. However, it is sometimes added to meat curries in more tourist-oriented restaurants, so be careful when ordering meat based curries. But in general, it’s not used in small, local restaurants who use traditional recipes.
- Papadam (poppadam): Traditionally, papadams are gluten free as they’re made from gram flour and spices. However, I found that they don’t make them from scratch in Sri Lanka anymore and they’re usually store bought varieties which are made using wheat flour. I tended to avoid them completely. They’re often served on top of rice and curry, so tell the waiter you can’t have them if you’re worried about cross contamination.
Best Places to Eat Gluten Free in Sri Lanka
If you want to make a list of all the best cafes and restaurants to hit up during your time in Sri Lanka, then here are my favourite spots for gluten free food. Some of these have designated gluten free menu options, while others simply offer local food that is naturally gluten free.
Here are my favourite places to eat in Sri Lanka:
Ranbath Organic (Colombo)
This vegan, organic, and gluten free restaurant in Colombo is an absolute gem. They serve rice and curry, which is delicious, plus a range of traditional Sri Lankan desserts. It’s regularly busy, with both locals and tourists, and you can also order take-away, which seemed popular at lunchtime.
Plus, it’s incredibly affordable with a plate of rice and curry starting from 750 rupees.
Matey Hut (Ella)
This little local restaurant in Ella is incredibly popular and is known as the best place to get rice and curry in town. They also run a cooking class which is a great way to learn how to make Sri Lankan curry. The staff are aware of gluten free, which is unusual for Sri Lanka. Their rice and curry is completely gluten free and delicious.
Rainbow Cafe (Ella)
A very popular tourist-oriented vegan cafe in the Main Street of Ella, Rainbow Cafe is also a great place for gluten free travellers. They make their own gluten free bread (unheard of in Sri Lanka!) and the staff are pretty good at explaining what you can and cannot eat on their menu. Smoothies, nacho bowls, and falafel bowls are popular choices.
Shady Lane (Mirissa)
Another place that makes their own gluten free bread, this vegan cafe accommodates celiacs really well. Most items on their menu can be made gluten free, and it’s an incredibly popular spot in Mirissa for brunch. Cooked breakfast on toast, vegan burgers, and burrito bowls are good choices.
Moochie’s Cafe (Weligama)
One of the few places that actually have GF marked on their menu! Moochie’s is a beautiful, trendy cafe straight out of a surf town in Australia (it is actually owned by an Australian!). With smashed avo, falafel bowls, and smoothie bowls, it’s the best place to avoid curries for a change. They also have plenty of vegan options.
Dulnetha Restaurant (Weligama)
A popular place for local food in Weligama, I ate here a few times during my visit to Weligama. They serve huge serving sizes at reasonable prices for Weligama standards so it’s popular amongst backpackers. Their rice and curry is delicious, and they also serve hoppers and curry which comes with three large hoppers.
Veda Cafe (Ahangama)
Just directly across from Kabalana Beach, Veda Cafe is a completely plant based cafe that is also mostly gluten free. They offer a daily vegan buffet rice and curry which is hands down one of the best meals you’ll have in Sri Lanka (and the chef is there to explain exactly what goes into everything). They also have an extensive juice menu, with their Ayurvedic juice one of the best I’ve ever had.
Duni’s Hoppers Cafe (Hiriketiya)
A cute little cafe in Hiriketiya owned by local man, Duni, this cafe has a small menu which is almost completely gluten free. The two things it’s known for are hoppers and smoothie bowls, and both are delicious.
Lemongrass Cafe (Hiriketiya)
My favourite place to eat in Sri Lanka, this little family owned restaurant in Hiriketiya makes the best rice and curry in town. With unlimited servings of 4-5 veg curries along with red rice and coconut sambol, this is where you should go to get a filling feed at a cheap price. While the family speak little English, the rice and curry follow traditional recipes so you’ll be pretty safe with it.
Kenoli Restaurant (Sigiriya)
One of the most delicious rice and curry joints in Sigiriya, the couple running this small restaurant are super friendly and excellent cooks. Well-known as one of the best places to enjoy local food in town, it’s home cooked Sri Lankan cuisine at its best and they understand gluten free well (the rice and curry is naturally gluten free).
ABACATE Cafe (Galle)
This tiny local restaurant is one of the last traditional eateries in Galle Fort. It’s best for brunch with traditional Sri Lankan cuisine on the menu. The hoppers are a standout, you’ll get five hoppers with a dahl curry for a reasonable price.
Dumplings Cafe (Galle)
This upmarket Asian restaurant in Galle Fort is a nice change to more Southeast Asian cuisine. They offer gluten free dumplings along with rice bowls and noodle soups. The staff understand gluten free diets, so make sure you ask before ordering one of their rice or noodle dishes, although most can be made gluten free.
Balaji Dosai (Kandy)
The most famous restaurant in Kandy, this dosa joint is always packed full of locals and tourists alike. Serving traditional dosas, idli, vada and rice and curry, this is easily the best place to try your first dosa. The prices are also really reasonable. I ate here several times!
Malayan Cafe (Jaffna)
A longstanding restaurant in the heart of Jaffna city, the Malayan Cafe is an absolute experience. A local joint where people are crammed onto tables eating with their hands off a banana leaf – there are no utensils or plates. There’s also no menu, just veg rice and curry served every lunch and it’s naturally gluten free. They also have snacks available all day including, dosa, vada, and idli, but beware of cross contamination as it all sits in a cabinet together at the front next to wheat-based snacks.
More Sri Lanka Travel Guides
- South Sri Lanka: Ultimate 2 Week South Sri Lanka Itinerary
- Sigiriya: Ultimate Guide to Sigiriya: Sri Lanka’s Cultural Triangle
- Ella: 10 Best Things to Do in Ella: An Essential Guide
- Kandy: 10 Best Things to Do in Kandy: An Essential Guide
- Trincomalee: Trincomalee Travel Guide: Underrated Beach Destination in Sri Lanka
- Colombo: Best Things to Do in Colombo in 24 Hours
- Galle: 2 Days in Galle Fort: Best Things to Do in Galle
- Hiriketiya: Hiriketiya Beach: A Guide to Sri Lanka’s Little Coastal Paradise
- Weligama: Layback Surf Camp Review in Weligama
- Jaffna: 10 Best Things to Do in Jaffna
- Digital Nomad Travel: Digital Nomad in Sri Lanka: A Guide for Remote Workers
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