Where to Eat Gluten Free in Knoxville
Atlee McSpadden
Livin' Gluten Free in Knoxville, Tennessee
Let’s be honest, no matter the reason, following a gluten free diet makes it easy to feel like you’re missing out on good grub. Knoxville has always been a city with brag-worthy food in abundance, but for the gluten free crowd (it’s me, hi 👋), it’s historically felt more like a restaurant desert 🥲 SO when I moved back to Knoxville in 2017, I made it my personal mission to change the narrative & seek out small local eateries that I could safely enjoy.
Without further ado, here’s the result of said mission! Check out these eight restaurants in Knoxville I personally keep on regular rotation* as someone with Celiac Disease who eats gluten free.
*Everyone’s comfort levels and willingness to take risks will be different but each of these places has clear statements about their gluten free or friendly status, staff that I have found to be knowledgeable, and offer a variety of price points!
HUMBLE HOG
DOWNTOWN: Kickin’ off right in downtown Knoxville, the entire Humble Hog BBQ menu is designed to be gluten free – with the exception of a brioche bun available for a few of the sandwich options (but don’t you worry, the Corn Pone makes for a delectable, slightly sweet, brioche substitute). I have tried almost everything on the menu at this point and my continued favorites are the Chipotle Mac & Cheese and the Pork Burger Banh Mi. Don’t skip out on the banana pudding for dessert! 🤤
OOH LALA INDIAN KITCHEN
SOUTH KNOX: When eating at Ooh Lala inside Kern’s Food Hall, you never have to guess if the gluten free options are skimping on the flavor. Everything GF on the menu is a vibrant and flavorful journey, bursting with aromatic spices, rich textures, and a perfect blend of savory, sweet, and tangy tastes that delight the senses leaving you saying… ooh lala 😉
SMASH CITY
OLD CITY: Do you also grieve how difficult it is to find fries that are not only in a dedicated fryer, but perfectly crisp on the outside and soft on the inside? Smash City in the Old City is your new favorite place, my friend. The Spicy Smash and the Truffle Smash are my go-to burgers, complete with one of the best gluten free buns I have ever consumed. I may also have an unhealthy relationship with their ranch. It cannot be beat.
THE FRENCH MARKET
DOWNTOWN & FARRAGUT: I might be biased and a glutton for convenience since I work across the street from their downtown location, but French Market’s savory crepes might possibly be my favorite lunch in Knoxville. During the winter months, I highly encourage the near constant consumption of their rich and creamy hot chocolate 😋
GOOD GOLLY TAMALE
OLD CITY: Good Golly Tamale is the perfect dine-in or grab and take home option with their warm, tender masa dough wrapped around flavorful fillings and steamed in corn husks, offering a comforting burst of tradition in every bite. If you are anything like me, you find yourself surrounded by folks with different dietary needs. Good news: They have vegan and dairy free options! 🎉
STICKY RICE CAFE
WEST HILLS: Sticky Rice Cafe is family-run gem is a stunner when it comes to Laotian and Thai food in Knoxville. Many of their menu items are customizable in both ingredient and spice levels. I love trying new things and recently have become ✨obsessed✨ with the Beef or Chicken Laab. Imagine the most flavorful tangy, spicy, garlicky burst of bright happiness all resting in lettuce boats. Dreamy 🤩 Grab some Thai Tea on your way out for an extra fun jolt of caffeine!
RED BUD KITCHEN
SOUTH KNOX: On a cold winter day, there is little I want more than a cup of tomato soup and a hot sandwich 🤤 It took me forever to finally make it to Red Bud Kitchen in South Knoxville, but now I’ve been back countless times. They have a large menu with tons of options (but the soup and sandwich is my can’t-go-wrong order every time 👀).
OSTERIA STELLA
OLD CITY: Osteria Stella is top tier when it comes to traditional Italian food here in Knoxville, but it was still a big surprise the first time I went & found I could eat tons of items on their menu. Better yet, it was all clearly marked and the server put so much care into making sure I was eating safely. My favorite thing on the fall/winter menu has been the Insalata di Zucca. There is something magical about the squash and the apple vinaigrette 🙌
Hopefully you’ve reached the bottom of this list with fresh inspiration of how tasty it can be to eat gluten free in Knoxville. There are even mooore great places around town and people are talking about them on the Knoxville Gluten Free Living Facebook page. I’ll see ya in the comment section! 🤩