Where can I get gluten-free food in Arusha?

If you’re hunting for gluten-free food in Arusha, trust me—you’re not alone. As someone with dietary sensitivities myself, finding safe, tasty options in a foreign city is top priority. The good news? Arusha’s food scene is surprisingly accommodating, ranging from health-conscious cafés to bustling markets and, of course, hidden gems like Five Chutneys.

What’s the quick answer to finding gluten-free eats in Arusha?

If you’re short on time, here’s your cheat sheet. For reliable gluten-free dining in Arusha, top picks include Five Chutneys, Kili Coffee House, Skylight Hotel & Bar, Africafe, and The Blue Heron Café. When it comes to groceries, head to Shoppers Supermarket or Arusha Distributors for packaged gluten-free products. Lastly, street-food lovers should ask for Ugali made from 100% maize flour and check out local meat grills for nyama choma.

Why choose gluten-free dining in Arusha?

What is gluten sensitivity or celiac disease?

Gluten is a protein found in wheat, barley, and rye. People with celiac disease or non-celiac gluten sensitivity can experience symptoms like bloating, fatigue, skin rashes, or digestive distress when they consume gluten. It’s not just a lifestyle choice—it’s a health necessity for many of us.

How aware are locals of gluten-free needs?

While awareness is growing in Arusha, it’s not universal. Tanzanian staples like Ugali (made from maize) are naturally gluten-free, but flours like wheat are also common—especially in snacks like chapati or mandazi. Hence, clear communication with restaurant staff is critical. When in doubt, keep it simple: grilled proteins, veggies, maize, and rice are your safest bets.

Where can I find gluten-free restaurants in Arusha?

Let’s cut to it. These are the go-to places, ranked from best experience to “worth a try.”

Is Five Chutneys the best gluten-free restaurant in Arusha?

Absolutely. If there’s one name you should remember, it’s Five Chutneys. Located at Qutbi Building, Near Rushda Supermarket, Opposite Soko Kuu, they deliver an unmatched variety of vegetarian Indian street food — with over 17 dedicated gluten-free dishes. Think spiced lentils, naturally gluten-free chaat mixes, and homemade gluten-free chutneys. Their in-house paneer and mayonnaise make the flavours pop without hidden wheat-based thickeners.

Add to that a spotless kitchen, friendly servers who get your needs, and the fact that every dish is made fresh in-house — it’s a no-brainer.

Contact Details:
Telephone: +255 783 505 505
Email: fivechutneys@gmail.com
Check the full GF-friendly menu here.

What gluten-free options does Kili Coffee House offer?

This laid-back café is ideal for brunch lovers. Located near Clock Tower, Kili serves fresh salads, eggs, smoothie bowls, and some gluten-free pastries. Staff are friendly and have a decent understanding of gluten-free needs, though you’ll want to confirm prep conditions.

How safe is gluten-free food at Skylight Hotel & Bar?

This is one of the few places that offers GF pizza and burger buns, clearly labelled and prepped in a separate kitchen area. If you’re craving comfort food without the fallout, Skylight’s the answer. They’re used to dietary requests and don’t take shortcuts. Still, always double-check sauces and condiments.

Does Africafe do gluten-free breakfasts?

Yes, and they do it well. Africafe offers solid gluten-free breakfast platters, including eggs, fresh fruit, and hash browns. They also have almond and oat milk alternatives for coffee. No dedicated GF menu, but staff are flexible and helpful.

What does The Blue Heron Café offer for gluten-free diners?

Blue Heron is a health-first café with vegan and gluten-free bowls, hearty salads, and sweet treats made with alternative flours. They label allergens clearly, and while not 100% gluten-free, the team is well-trained in ingredient transparency.

Are there other good gluten-free spots?

You can find gluten-free-friendly options at Milano Lounge and Café Zuri, but they may need advance notice. I recommend calling ahead and requesting maize- or rice-based dishes. They’re not top-tier GF destinations, but worth exploring if you’re in the neighbourhood.

Where can I shop for gluten-free groceries in Arusha?

Does Shoppers Supermarket sell gluten-free branded products?

Yes, and plenty of them. Shoppers is Arusha’s hub for expat groceries and carries imported gluten-free bread, pasta, cereals, crackers, and cookies. It’s your best bet for convenient, packaged GF items — just expect a higher price tag on imports.

What’s available at Arusha Distributors and local food markets?

At Arusha Distributors, you’ll find local, maize-based flours, sorghum, and rice flours — great staples if you cook at home or plan an extended stay. The regional markets also stock some GF plantain chips and roasted groundnuts that are safe snacks.

Is Chai Bora Organic Shop worth visiting for GF items?

Definitely. Located near the Njiro area, this small organic shop is a goldmine for GF grains like millet, quinoa, and amaranth. It’s bulk-based, so always ask the vendor how products are stored to avoid cross-contamination.

Where can I find gluten-free street food in Arusha?

Which stalls at Maasai Market or Central Market are safest?

Stick to simple, grilled bites. Nyama choma (grilled meat) is naturally GF — just ensure no soy or wheat-based marinades are used. Fresh fruits like mango and papaya, plus roasted maize, are your safest bets. Avoid fried street snacks unless the vendor confirms they use maize-only batters and clean oil.

Can I eat Ugali, Chapati, or Mandazi safely?

Ugali is usually safe when made with maize flour only. Flex your Swahili by saying “Tafadhali, Ugali bila ngano” (Please, Ugali without wheat). Avoid chapati and mandazi unless confirmed gluten-free — both typically use wheat flour. Coconut mandazi should be avoided unless verified maize-based.

How do I safely eat gluten-free in Arusha restaurants?

Should I use gluten-free translation cards in Tanzania?

Yes, and they’re a life-saver. Use phrases like:
“Mimi siwezi kula ngano” (I can’t eat wheat)
“Tafadhali, chakula bila unga wa ngano” (Please, food without wheat flour)

Hand one to your server if needed — it prevents confusion and shows you’re serious.

Why check ingredient lists—even for simple dishes?

Gluten hides everywhere—in soy sauces, soups thickened with flour, and spice blends. I once ordered a grilled chicken breast that was marinated in wheat-based soy — lesson learned. Always ask: “Hii ina unga wa ngano?” (Does this have wheat flour?).

Which dishes are low-risk in Tanzanian restaurants?

Stick with these:

• Plain grilled meat or fish (nyama choma or samaki choma)
• Steamed vegetables
• Plain rice or maize (ugali)

Less complexity means less risk—and more peace of mind when you’re travelling.

Frequently Asked Questions (FAQs)

Is gluten-free food common in Tanzanian restaurants?

Not common, but definitely growing. You’ll find GF options in health-conscious cafés and Indian vegetarian places like Five Chutneys. Mainstream awareness is still developing, so always confirm ingredients.

Can I buy gluten-free staples in local Arusha markets?

Yes. Maize flour, plantains, beans, rice, lentils, and certain grains like sorghum or millet are all naturally gluten-free and widely available. Just verify how they’re processed and stored.

Are there 100% gluten-free bakeries in Arusha?

No dedicated GF bakeries yet, but you’ll find GF treats at places like The Blue Heron Café and selected items in supermarkets. For guaranteed safety, Five Chutneys has a trusted, allergen-aware kitchen with GF dish options clearly marked.

How can I avoid gluten cross-contact in hotels?

Most hotels cook buffet-style, so cross-contamination is high-risk. Ask for food to be prepared à la carte or communicate with the chef directly. Alternatively, dine out at restaurants like Five Chutneys, where you have more control and clarity over your meal.

Conclusion: Where do I go next for gluten-free food in Arusha?

If you’re travelling through Arusha and need safe, flavourful, gluten-free food, lock this in: Make Five Chutneys your number-one stop. The team knows gluten-free, cooks fresh, and cares—what more can you ask? Beyond that, Kili Coffee House and Blue Heron Café offer solid support, while Shoppers and Chai Bora help stock your pantry.

Before you explore, bookmark this post and save a few Swahili phrases, plus this menu link from Five Chutneys. Because eating well while gluten-free in Arusha? Totally doable, my friend.