Gluten free in Koh Tao: Pad Thai, Panang and pancakes

We may have a winner here… eating gluten free in Koh Tao was even dreamier than eating gluten free in Koh Phi Phi. There’s a reason I spent a total of 18 days here and that’s because, I was actually able to eat!

Situated off the east coast of South Thailand close to Koh Samui and Koh Pangnan, Koh Tao is one of the most beautiful Thai islands. Fast becoming a favourite amongst backpackers and travellers, with an extensive community of divers from al over the world.

You’re sure to never get bored as there’s an endless list of things to do in Koh Tao. Anyone who is looking for a tropical paradise is sure to fall in love with this beautiful island. But that’s another story all together. Here I’ll be detailing what to expect at all of my favourite places to eat gluten free in Koh Tao.

Pad thai, Panang and Massaman

Three of the curries I lived off in Thailand, these dishes will quickly become your best friend when eating gluten free in Koh Tao. You’ll find a great range of places to eat, from super cheap street food to fancier dishes for more special evenings. But for just a casual dinner that is well within budget, you’ll easily be able to find a mouth watering gluten free curry.

My personal favourite, was Lotus Restaurant. Partnered with Lotus Bar, a prime fire show watching beach spot, Lotus Restaurant has a delectable menu with plenty of variety. Pad Thai, Panang and Massaman were the three dishes I found to be the yummiest and were top contenders for eating gluten free in Koh Tao. Lotus Restaurant also did yummy jacket potatoes, should you fancy a little home comfort.

What’s more is the setting is very pleasant for somewhere that only charges a fiver for dinner for two. You’ll be in prime people watching territory in the Sairee Beach area, whilst under shelter up on a wooden decking. The staff are also extremely welcoming and friendly, and you may even be lucky enough to meet the local black lab wondering around.

Living Juices & Yoga

A tranquil haven that is an idyllic little brunch spot. Set in the Sairee Beach area, Living Juices and Yoga is a 10/10 when eating gluten free in Koh Tao. This cosy cafe has some of the best smoothie bowls around, and we all know I’ve tried a lot of smoothie bowls on my travels.

Smoothie bowls are a go to when travelling as they’re healthy, filling and almost always gluten free. All the smoothie bowls here were made with coconut milk before being finished off with trail mix, homemade granola, banana and coconut. With ten flavours to choose from, I sampled the Great Berrier Reef, Cocomo and Java Bowl.

What’s more, they also had gluten free banana bread, which felt like a real holiday treat. I also loved that this place marked ‘gf’ next to gluten free food on the menu, which is a real reassurance when eating out.

Indulge in a little Mexican

Fancy something a little less local? It’s definitely needed from time to time when backpacking around Thailand…or anywhere for that matter. Being gluten free can be slightly limiting if you’re just sticking to local cuisine. Enter Casa Don Carlos, an incredible Mexican restaurant and a must when travelling gluten free in Koh Tao.

Any gluten free foodie knows that Mexican food is always a reliable option when eating out. Corn tortillas, taco shells and nachos are an easy swap for their flour counterpart, eliminating any stress. Ingredients are always extremely fresh and so rarely have any gluten added to them. This restaurant also had a lot of vegan substitute options, making it perfect for other allergens like dairy and eggs.

My go to dishes were chips and guac to start, followed by the veggie nachos. Very tortilla chip heavy I know, but I dare you to try this food and not go back for seconds. The ratio of beans, guacamole, salsa, cheese and sour cream is perfect. You’re able to scoop up just the right amount of each without anything being overpowering

The cherry on top is that the staff are absolutely fab. They’re incredibly attentive whilst being a lot of fun to chat with. A power cut in the middle of dinner did not slow them down and they were quick to make everyone feel at ease. What’s more, is they make a mean cocktail. I recommend the passionfruit frozen margarita…

Gluten free pancakes at The Factory Cafe

Yeah, you read that correctly. Gluten free pancakes in Koh Tao! If you’ve ever gone out for brunch with me, you’ll know that I am completely obsessed with pancakes. Crepes, scotch, American, drop…I want them all. But it’s difficult to find and I really thought it would be a lost cause.

Alas, it was definitely not! The Factory Cafe came highly recommended by my gluten eating friends, so you can understand my excitement when I saw they had gluten free items on the menu. Not just a token smoothie bowl – although don’t get me wrong I love smoothie bowls – but CARBS. It’s impossible to eat carbs that aren’t rice when eating gluten free in Thailand. My heart was happy.

The pancakes took on a typical scotch form and whilst they were small, they were mighty. A stack of three sticky banana chocolate chips pancakes arrived decorated with desiccated coconut. On the side were two individual pots, one with dark chocolate sauce and another with a mulberry syrup. A combo of both proved to be a delicious taste and I absolutely loved it. Paired with a freshly squeezed orange juice, I was ver happy.

The Factory Cafe really did tick every box, as they also had gluten free toast on the menu for an additional cost of 30 Thai baht (about 30p). Items on the menu also had a sign indicating whether they were gluten free or not, which we all know is an instant sigh of relief when you’re gluten free.

Treat yourself to some seafood

Fancy a little ‘treat me’ evening? Charcoal Bay Wine & Grill was a true slice of indulgence. Set right on Sairee Beach, but slightly removed meaning you’re not in party central, this was one of my favourite places to eat gluten free in Koh Tao.

My Mum and I shared the BBQ corn ribs and prawn and mango skewers to start, then we each had the sea bass for main. For drinks, we opted for mojitos, of which there were five different flavours to choose from. Pair all of this with an incredible sunset and some beautiful conversation and this was a perfect evening.

Whilst it is slightly more expensive than the rest of Thailand and Koh Tao, it’s still cheaper than back home in the UK. For the quality of food, drinks, service and location, we couldn’t really fault them on this.