Mexico City, how fond I am of you. I visited Mexico City in 2018 and it remains my favorite city that I’ve traveled to in the past two years. In this guide, I’ll help you navigate gluten free Mexico City, perhaps the best city globally for gluten free food enthusiasts like you and me.
Begin your morning in Notting Hill at Notting Hill Gate station, which is served by the Central District and Circle underground lines.
Part of why I`m so fond of Mexico City is the prevalence of naturally gluten free eating options. However, there are certainly a few things that you’ll need to watch out for, which I will address below.
- Le Printemps des Rues (Street Art Festival) – A weekend-long festival celebrating street acts, with dozens of singers, dancers, clowns, magicians, and puppeteers entertaining crowds along the Canal Saint Martin in the 10th Arrondissement.
Take a cooking class in Mexico City and learn how to prepare some of your favorite Mexican dishes at home in your own kitchen! Read my review of Aura Cocina Mexicana here.
On to your guide to gluten free Mexico City.
Note from Matt: I have now spent a total of two full weeks exploring the finest gluten free eats in Mexico City, with a recent 9 day trip in early 2020. I really enjoy Mexico City, and think you, a Celiac foodie, should plan a trip there right away.
This guide was updated in January 2020 to reflect my finds on that 9 day trip.
Table of Contents
As mentioned, a few considerations in Mexico City for gluten avoiders.
It boils down to one straightforward recommendation – you must inquire some pivotal questions to guarantee you receive completely gluten free nourishment in Mexico City.
Here is an excellent resource on gluten free options in Mexico from Legal Nomads that every Celiac visiting Mexico must read before their trip. I certainly did, and learned much from it ahead of my first trip there.
Don’t overlook her gluten free restaurant card for Mexico, which I used on both of my trips to help communicate my needs when my poor Spanish just wasn’t sufficient.
For another thoughtful read on what areas to avoid, check out this guideline for eating gluten free in Mexico from Playas y Plazas.
Hidden Gluten to Watch Out For in Mexico
Here are a few things that you need to know regarding gluten in Mexican cuisine (at least at restaurants in Mexico City).
It is important to be very specific when asking for gluten free food in Mexico. The vast majority of servers in the restaurants on this list did not know what gluten is, so I had to clarify what ingredients need to be avoided. Once explained, they usually would ask the chef. Worry not, I have provided below (in two ways) about how to inform restaurants about what can and cannot be eaten.
- Problematic ingredients that include wheat to watch out for and actively ask regarding: Maggi Jugo, salsa Inglesa (basically Worcestershire Sauce), salsa de soja (soy sauce) and Knorr Consum de Pollo. All three might be added to meat marinades and SALSAS for quick flavor, and the last one might surface in rice or soups. Always ask about them, especially for street foods.
- Shared fryers are ubiquitous. Not many locales have dedicated gluten free fryers. There are some gems that don’t deep fry anything with gluten on the property, but you’ll need to ask. Common items to inquire about fryers: totopos (chips), chilaquiles, and tostadas.
- The corn tortillas found in Mexico City are truly remarkable. I have never tasted a better tortilla anywhere in the US. Even the least desirable tortilla I sampled in Mexico City surpassed anything I had previously consumed. HOWEVER, be sure to specify that all tortillas for tacos, quesadillas, memelas, tlayudas (my favorite), tamales, and empanadas contain 100% corn. Flour tortillas appear infrequently in Mexico City, which is wonderful, but I encountered more flour tortillas and flour added to corn tortillas further north in San Miguel de Allende and Guanajuato.
- Taco fillings are generally safe as long as you confirm that any marinades used don`t contain any of the three problematic ingredients (usually they won`t based on my experience, but it`s worth verifying!). Treat yourself to al pastor, pork roasted on a vertical spit and topped with pineapple. It`s truly delicious. Most salsas at low-end eateries like street carts and taco stands should be avoided, because the salsas (n=4) I asked about all included one of the prohibited soy sauces, maggi seasoning, or inglesa sauce.
- Mole, unfortunately, is usually made with either flour or breadcrumbs. Which is sad, because mole is delicious when it’s gluten free.
Are Tequila and Mezcal Gluten Free? (Good news!)
Tequila and Mezcal predominantly comprise of agave, rendering them devoid of gluten.
While visiting Mexico City, you should sample some Mezcal. La Clandestina and Bosforo both offer fantastic experiences exploring the realm of Mezcal.”
On my second trip, I did this Mezcal sampling through Airbnb Experiences, which was amazing and I would highly recommend to anyone who is either a) interested in the history of Mezcal b) thinks Mezcal is always smoky (pro-tip, it’s not. It can be floral, sweet, grassy, etc) or c) wants to spend two and a half hours making new friends over 6 oz of mezcal.
Gluten Free Restaurant Card for Mexico
But Matt, how am I supposed to ask about those three problem ingredients, fryers, and tortillas if I don`t speak Spanish?
I totally get it – language barriers are hard.
However, I have good news – I have a tool that can assist you!
A Spanish Gluten Free Restaurant Card from Jodi offered over at Legal Nomads.
It provides all necessary dining safety details for Mexico City, like preventing cross-contamination, translated into Spanish by a native speaker.
With this card, gluten free travel in Mexico will be easier than ever.
As my Spanish improved over about five days into the trip, I started teaching myself the phrases I needed to inquire. Here are the two expressions I found myself using repeatedly.
- No puedo comer gluten porque tengo enfermedad celíaca. No puedo comer trigo, pan, salsa de soja, salsa inglesa o jugo maggi o me enfermaré. (I cannot eat gluten because I have Celiac Disease. I cannot eat wheat, bread, soy sauce, salsa inglesa, or jugo maggi or I will get sick).
- ¿Son estas tortillas cien por ciento de maíz? ¿No usas harina de trigo? (Are these tortillas one hundred percent corn? You don’t use wheat flour?)
The Best Gluten Free Eats in Mexico City
Firstly, a Google Map containing all my preferred places in Mexico City. Gluten free eats, coffee, shopping, it’s all included.
Below are three gluten free Mexico City food categories worth sampling.
First, dedicated gluten free dining establishments in Mexico City (plus one known for being celiac friendly).
Next is tacos and other quick eats, which you’ll find all around Mexico City. If you have a Mexico gluten free dining guide, you’ll be able to navigate the various taco places without difficulty. The three questions are whether they use 100% corn tortillas (no wheat flour!), any of the three problematic ingredients (salsas inglesa o soja, Jugo Maggi), or shared fryers with gluten.
Third is the mid-range to fine dining restaurants that confirmed via message that they are celiac friendly. I dined at a handful of them (even more the second time around!). If you’re going to indulge in fine dining, Mexico City is the place due to the favorable currency exchange rate with the USD.
For all three groups, I contacted every listed place and confirmed serving someone with Celiac Disease. All places reassured providing gluten free selections and differing capacities managing cross-contamination. Caution against anything fried at the restaurants.
For the places you are interested in, you should to reach out and ask for yourself to confirm they can meet your needs.
Here’s the list of gluten free eating options in Mexico City you need to check out!
Dedicated Gluten Free Restaurants in Mexico City
I would wager there are actually far more entirely gluten-free dining establishments in Mexico City not marketing themselves as such.
Despensa N.6 is a completely gluten free bakery focusing primarily on pastries, and it’s fairly distant. But again, Uber is reasonably priced, and I would absolutely recommend making the trip north to sample one of their tarts.
MUST STOP! A 100% gluten free bakery located right in the heart of Roma Norte, which is perfect if you’re residing close to nearby La Condesa.
Update for 2020: Upon further review, this establishment is not as enjoyable as I recollect. I had a gluten free red velvet cupcake that I was extremely excited about, however it was fairly dry and flavourless. The customer service was rather inadequate too (for just a cupcake). Their stall at Mercado Roma is no longer in existence, so you’ll find them at their original location in Roma Norte along with a few other places around the city. They are 100% gluten free, accredited by the Mexican Celiac Association, and safe for Celiacs, but the cuisine is just acceptable.
Las Mamazotas Kitchen emerges as the victor of the trip, in my opinion. This truly is a MUST VISIT for all Celiacs in Mexico City. It was so good I went twice in 12 hours.
It’s primarily a brunch place, and it’s a charming small space on a pleasing street in Coyoacan. It is entirely gluten free, and also entirely delicious, which is the best kind of establishment. The proprietor was there both times I went, and the server was extremely welcoming and helpful. He even offered us samples of a few different desserts when we couldn’t finalize a choice!
We shared the chilaquiles and enfrijoladas for breakfast, both of which were excellent. They have an extensive breakfast menu, with options ranging from pancakes and french toast to enchiladas and huevos oaxaqueños.
However, the two best elements about breakfast at Las Mamazotas are the toast and fruit-infused spread, and the post-breakfast dessert. The toast is good, but the fruit-rich spread is truly outstanding. I could easily eat an entire container of it every week. And it comes free with your breakfast (or rather, is incorporated into the cost), along with a cup of coffee. The dessert selections were a bit overwhelming – they have a huge variety of gluten free pastries, cakes, pies, and more. We tried the chocolate berry tart and the mezcal-infused chocolate hibiscus cake, both of which were delicious. We strongly considered returning a third time just for another dessert for the flight, but ultimately decided against it.
They’ve also got a lunch and dinner menu, but I thought the breakfast food was the highlight (and the desserts).
Slightly away from the main path down at Mercado de Carmen in San Angel. Delightful baked goods, all 100% gluten free. Bread rolls. Donuts. Brownies. Breads. Pizza bases. You name it, they’ve got it. We sampled the empanadas, and they were extremely flaky which is something I haven’t experienced in years. We obtained a bag of cookies to take for the plane ride home, and they were equally light and airy.
Their space is airy and filled with natural light and peculiar decorations which I loved.
Two locations, one in Roma Norte and one in Coyoacan, both offering up 100% gluten free and vegan cuisine. Very colorful too, which is nice for social media. Tacos, taquitos, frijoles. All gluten free, all delicious.
A note for Celiacs:
I DM’d them before I went to ask about gluten free options, and the owner went beyond with her explanation.
She communicated that there is no gluten present in the kitchen, however, she obtains her ingredients from the market and is not able to guarantee an absence of cross-exposure there. She echoed a similar message when I arrived at the restaurant.
I was impressed by the emphasis placed on both the transparency and understanding surrounding Celiac Disease displayed there. At home, most places aren’t thinking that carefully when asking customers “is this gluten free / safe for those with Celiacs?”
With that information in hand, I decided a completely gluten free kitchen suits me well – the risk of cross contamination is relatively low at the market, particularly considering there isn’t a lot of wheat or flour being sold at markets in Mexico City from what I’ve seen.
You might make a different choice, but the point is that you have the information needed to make the right choice for you and your body. Which is the best case scenario.
Another gem, a fully gluten free bakery. A bit out of the way, but worth the trip to visit.
Gluten Free Tacos and other quick bites in Mexico City
When in Mexico City, you eat tacos.
This is by no means the sole list of tacos one should try in Mexico City. These are some of the options I tried that I confirmed to be safe (ALWAYS DOUBLE CHECK). Equipped with your gluten free restaurant card for Mexico City, somebody can walk up to any taco stand and get safe gluten free tacos.
You’ll need to utilize your gluten free travel card for Mexico City, or check with them about the three inquiries I referenced above to affirm that all the fillings are protected. The tortillas were solid at all four places when I was there in 2018, in any case it’s best to check completely.
You`ll want to avoid the salsas, as they are not suitable for those with celiac disease.
Tacos los Cocuyos (Centro) if you’re in search of exotic meats and lengthy queues (despite it being a stall, so there isn`t truly a door). It lies in the core of all the bustling, and ought to be part of any trip to Centro to go to Bellas Artes or the Zócalo. One note here: They purchase their meat from a dealer, and can’t assure no cross-contamination prior to that. However for me, that seems fairly low risk.
Tacos Hola (Condesa) serves excellent tacos al guisado, or stewed meats. Grab your tacos and take them outside to enjoy at the tables in the park.
Tacos el Huequito (multiple locations) This popular chain serves exceptional tacos al pastor. Make sure to double check the salsas.
Jenni’s Street Quesadillas: Jenni’s offers delectable quesadillas on beautiful blue corn tortillas with your choice of toppings, including cheese. Street food is a necessity see in Mexico City, but you’ll want to make certain you’re eating safely so you don’t become ill. Look for places with long lines of locals – Jenni’s is among the most well-liked spots in a city full of tantalizing street food. Confirm the tortillas here are 100% corn (they were in 2018 and again in 2020), tell Jenni what toppings you want, and go nuts! Avoid the salsas, they aren’t safe.
” “
on the corner of Coahuila and Medellin (outside of Mercado Medellin): This street food stall has presumably been present for over five decades, and is extremely popular. At 10am, the small seating location was full on both of the two days we visited. Highly advise trying the squash blossom quesadillas.”
Other Celiac-Friendly Restaurants in Mexico City
Mexico City is AN excellent city for food. The restaurants I list below hardly scratch the surface of all the great gluten free options available in Mexico City.
The best part? Some of the top restaurants in Mexico City, and even globally, make the list because of the corn-based cuisine. There’s not too many other cities worldwide where you’ll find that most of the city’s best restaurants are also suitable for people with celiac disease.
This list is a good starting point for planning where to dine on your trip. You can eat safely at these restaurants. I confirmed with each of these restaurants individually that they can serve celiacs using the content of my gluten free restaurant card for Mexico.
They all cheerfully responded that they were capable. One of them even stated “Certainly! We are in the land of the corn tortilla after all!”
Fine Dining in Mexico City
Two dining establishments stand out as top options, both of which confirmed their ability to accommodate people with Celiac Disease. I have eaten at Pujol personally, and it was my most memorable dining experience to date.
- Pujol: My preferred restaurant I’ve visited, and ranks around #20 globally. You can get a fantastic 3 hour dining experience at one of the world`s top establishments for around $100 per person, which is uncommon in the US or Europe. The service was impeccable. The beverages were perfectly balanced. And it`s very celiac-friendly. The only dish I couldn’t eat that night was the churro for dessert, and they prepared a separate dessert for me to enjoy. Full disclosure – their menu frequently changes, so you’ll need to double check.
- Quintonil: The second of the two top fine dining selections in Mexico City. Get the tasting menu. It will run you ~$70 a person for a bunch (~10) of interesting and unique courses. The menu rotates regularly, so make sure you ask your server regarding gluten free selections. They confirmed in a message that they would have no problem serving people with Celiac Disease as most of their menu is naturally gluten free.
Other Restaurants in Mexico City for Gluten Free Foodies
A restaurant specializing in corn in Mexico City
(Perhaps 100% gluten free, but confirm as the daily menu can vary.)
Without question, my favorite culinary experience from my last Mexico City trip in 2020.
There is no set menu. And to be honest, I’m not 100% certain what each dish was. But that doesn’t change the fact that it was delicious.
When you sit down, one of their kind staff sits down and inquires you a couple questions, like where are you from and do you have any food intolerances.
Then, the first round of food arrives. They explain it to you, and you dig in. “Another?” And the next set of dishes magically appears a few minutes later.
That repeating process continues until you surrender the white flag, stuffed full of some of the most surprising, creative, and beautifully showcased Mexican food you’ve ever had.
Celiac tip: the corn beer (cerveza de maiz) contains barley, so it’s unfortunately not safe. But everything else is gluten free (definitely double check as the menu changes all the time).
This location is a must for food enthusiasts when visiting Mexico City. You know the food will be excellent when the place is filled with locals.
Azul has two locations – one in Centro, which you should aim to go to, and one in La Condesa. At the location in Centro, called “Azul Historico,” you’ll dine in an open air courtyard. Be sure to question your server about the three crucial inquiries for celiacs, particularly relating to the mole.
They have several traditional Mexican sauces on the list that appear fantastic, but you must confirm they don’t use bread or wheat (they didn’t reply to my message about that). I’d most likely just avoid them to be safe.
Azul is an excellent spot to grab lunch during a self-guided walking tour around the historic center.
An Italian establishment in Roma Norte that is highly rated both for the fare (they’ve been on the World’s Best Restaurants list intermittently) and for serving Celiacs. They have gluten free bread and pasta prepared in advance for guests, and have several choices on the menu that are gluten free. As always, let your server know upon sitting down that you need to dine without gluten, and they’ll bring gluten free bread to commence the meal. Always a pleasure.
Breakfast spot in Roma Norte where bread is prepared separately to reduce risk of cross-contamination, as gluten is minimized. Ordering the chilaquiles minimizes exposure. Their lunch options contain more gluten, so breakfast provides lower risk.
Additional restaurants that affirmed their ability to safely provide gluten free meals include: Maximo Bistrot (ranked no. 20 globally last year!) and Huset (the cooked meats are extremely flavorful).
A Gluten Free Cooking Class in Mexico City
When we travel, one our favorite activities is to recreate some of the delicious foods we enjoyed on the trip in our kitchen back home in San Francisco. What better way to learn how to do this with Mexican cuisine than taking a cooking class in Mexico City?
We participated in a cooking class with Aura Cocina Mexicana through Airbnb experiences, and it was fantastic. There are two minor ingredients that contain gluten, but both can easily be omitted or replaced.
Further details about our cooking class in Mexico City can be found here.
Gluten Free Travel Tips and Resources
Wondering where to reside in Mexico City? Here is a resource on the finest districts and locations to lodge in Mexico City. Highly recommend staying in La Condesa.
Be sure to check out my other guides for gluten-free travel.
I hope this guide to gluten free cuisine in Mexico City was of some assistance.
Mexico City stands as my favorite city visited in the past few years, and it is extremely celiac-friendly, even though many locations don’t advertise as such.
>”Tacos stands, mid-range restaurants, and some of the best fine dining options in Mexico City offer great choices for gluten free food enthusiasts. No matter your tastes
Be sure to pose the three questions necessary for Celiacs exploring gluten free dining options in Mexico City:
- Are the tortillas 100% corn, no wheat flour?
- Is the fryer dedicated gluten free?
- Do you use Maggi Jugo, English salsa, or Knorr Chicken Broth?
Looking for a place to stay in Mexico City? Here are the best places to lodge in Mexico City.
