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Gluten-Free in Phuket: Trip Report
A Quick Escape to Phuket
When the Singapore haze rolled in, No-Wheat-Pete and I packed our bags for a short getaway to Phuket. The good news? Eating gluten-free was easier than we expected, and our hotel breakfast was one of the best gluten-free spreads we have seen anywhere in Asia.
Watch the full trip report below, then keep reading for everything we ate, what worked, and our tips for planning your own gluten-free trip to Phuket.
What We Ate, From Takeoff to Touchdown
At Changi: the KrisFlyer Lounge
Not much to report here. I spotted a few gluten-free options, but not many, and we did not have time to ask the staff whether there were more. If you are relying on the lounge for a meal, give yourself extra time to talk to the team, or bring a snack just in case.
In the Air: Singapore Airlines Gluten-Free Meals
Singapore Airlines has switched to new eco-friendly serving boxes, and they kept the food really hot. Even better, No-Wheat-Pete's gluten-free meal (GFML) arrived first, before the meal cart had even started down the aisle.
Flight | Gluten-free meal | Regular meal |
|---|---|---|
Singapore to Phuket | Chicken with vegetables and sauce, gluten-free bread roll, slice of spice cake | Seafood with rice noodles in tom yum sauce, pandan cake, bread roll |
Phuket to Singapore | Beef stew, gluten-free bread roll, gelatin dessert | Seafood noodles, pandan cake |
The regular rice noodle dish looked like it could have been gluten-free, but it was not labeled that way, so it was a pass. Remember to request your gluten-free meal when you book, or at least 24 hours before your flight.
Where We Stayed: Pullman Phuket Arcadia Naithon Beach
We chose the Pullman Arcadia Naithon Beach mainly because it is only about a 10 minute drive from Phuket International Airport. On a short trip, we did not want to spend our time in the car. (We have no affiliation with the hotel.)
Breakfast: The Star of the Trip
The breakfast buffet was amazing. Almost every dish had its name and an allergen label, plus dedicated serving utensils. Here is what made it stand out:
Gluten-free waffles made to order. A sign warns they take about 20 minutes, and they are worth the wait: crispy and really, really good.
A dedicated gluten-free bread station with its own toaster, set apart from the regular bread.
Gluten-free cereal kept separate from the other cereals.
The usual favorites, including an egg and omelet station, onigiri, breakfast salad, sausages, and bacon.
No-Wheat-Pete filled his plate and was thrilled when the waffles arrived.
Lunch by the Pool
The poolside menu marks gluten-free options clearly. One day we shared Vietnamese summer rolls and a satay dish. The next day it was chips with salsa and guacamole, and a couple of margaritas. An excellent lunch!
Dinner
Echo (the hotel's fine dining restaurant): No-Wheat-Pete had a crab curry with rice vermicelli.
Hotel Thai restaurant: The curry was not marked gluten-free on the menu, so he asked the chef. It was no problem, and the kitchen adapted it for him. A great reminder that it always pays to ask.
Eating Thai Food Gluten-Free
Thai food is built on rice, rice noodles, fresh herbs, and coconut, so there is a lot to enjoy. The catch is the sauces. Keep these in mind when you order:
Dish or ingredient | Gluten-free? | What to ask |
|---|---|---|
Soy sauce | Usually contains gluten | Most soy sauce is brewed with wheat. Ask the kitchen to leave it out. |
Oyster sauce | Usually contains gluten | Often thickened with wheat flour and used in stir-fried vegetables and noodles, even when the menu does not say so. |
Pad Thai | Depends on the kitchen | Rice noodles and the traditional fish sauce, tamarind, and palm sugar sauce are gluten-free, but many cooks add soy or oyster sauce. |
Curries | Often adaptable | Like our Thai restaurant dinner, many kitchens can make a curry gluten-free on request. Check for soy or oyster sauce in the recipe. |
Fish sauce | Usually gluten-free | Often mistaken for a gluten source, but generally safe. |
Mango sticky rice | Gluten-free | Glutinous rice does not contain gluten. The crunchy topping is usually mung beans. |
Fresh coconut | Gluten-free | Always a safe and refreshing choice. |
Street food and market stalls are high risk because of shared woks, fryers, and prep space. If you are celiac or highly sensitive, stick to restaurants and hotels that understand gluten-free cooking.
Our Top Tips for a Gluten-Free Trip to Phuket
Order your gluten-free airline meal early. Add it when you book, or at least 24 hours before departure.
Pack a backup snack. Airport lounges may only have a few gluten-free choices.
Choose a hotel with a strong allergen program. Clear labels, separate stations, and dedicated toasters make breakfast stress-free. Email ahead and ask what they offer.
Stay close to the airport on a short trip. Naithon Beach is about 10 minutes away, which means more beach time and less car time.
Ask, even when it is not on the menu. Our Thai restaurant curry was not listed as gluten-free, but the chef was happy to adapt it.
Carry a Thai dining card. A card written in Thai explains gluten to the person cooking your food, so nothing gets lost in translation.
Say no to soy sauce and oyster sauce. These two are the most common hidden gluten sources in Thai cooking.
Happy Gluten-Free Travels
Phuket turned out to be a relaxing and surprisingly easy gluten-free getaway. With a well-prepared hotel and a willingness to ask questions, we ate well the whole trip.
For more trip reports, restaurant finds, and gluten-free tips, subscribe to Gluten-Free Singapore on YouTube and follow us on Instagram and Facebook. Have you eaten gluten-free in Phuket? Share your favorite spots in the comments!
Happy gluten-free eating, and talk soon.
Karen and No-Wheat-Pete
Gluten-Free in Phuket: Trip Report
A Quick Escape to Phuket
When the Singapore haze rolled in, No-Wheat-Pete and I packed our bags for a short getaway to Phuket. The good news? Eating gluten-free was easier than we expected, and our hotel breakfast was one of the best gluten-free spreads we have seen anywhere in Asia.
Watch the full trip report below, then keep reading for everything we ate, what worked, and our tips for planning your own gluten-free trip to Phuket.
What We Ate, From Takeoff to Touchdown
At Changi: the KrisFlyer Lounge
Not much to report here. I spotted a few gluten-free options, but not many, and we did not have time to ask the staff whether there were more. If you are relying on the lounge for a meal, give yourself extra time to talk to the team, or bring a snack just in case.
In the Air: Singapore Airlines Gluten-Free Meals
Singapore Airlines has switched to new eco-friendly serving boxes, and they kept the food really hot. Even better, No-Wheat-Pete's gluten-free meal (GFML) arrived first, before the meal cart had even started down the aisle.
Flight | Gluten-free meal | Regular meal |
|---|---|---|
Singapore to Phuket | Chicken with vegetables and sauce, gluten-free bread roll, slice of spice cake | Seafood with rice noodles in tom yum sauce, pandan cake, bread roll |
Phuket to Singapore | Beef stew, gluten-free bread roll, gelatin dessert | Seafood noodles, pandan cake |
The regular rice noodle dish looked like it could have been gluten-free, but it was not labeled that way, so it was a pass. Remember to request your gluten-free meal when you book, or at least 24 hours before your flight.
Where We Stayed: Pullman Phuket Arcadia Naithon Beach
We chose the Pullman Arcadia Naithon Beach mainly because it is only about a 10 minute drive from Phuket International Airport. On a short trip, we did not want to spend our time in the car. (We have no affiliation with the hotel.)
Breakfast: The Star of the Trip
The breakfast buffet was amazing. Almost every dish had its name and an allergen label, plus dedicated serving utensils. Here is what made it stand out:
Gluten-free waffles made to order. A sign warns they take about 20 minutes, and they are worth the wait: crispy and really, really good.
A dedicated gluten-free bread station with its own toaster, set apart from the regular bread.
Gluten-free cereal kept separate from the other cereals.
The usual favorites, including an egg and omelet station, onigiri, breakfast salad, sausages, and bacon.
No-Wheat-Pete filled his plate and was thrilled when the waffles arrived.
Lunch by the Pool
The poolside menu marks gluten-free options clearly. One day we shared Vietnamese summer rolls and a satay dish. The next day it was chips with salsa and guacamole, and a couple of margaritas. An excellent lunch!
Dinner
Echo (the hotel's fine dining restaurant): No-Wheat-Pete had a crab curry with rice vermicelli.
Hotel Thai restaurant: The curry was not marked gluten-free on the menu, so he asked the chef. It was no problem, and the kitchen adapted it for him. A great reminder that it always pays to ask.
Eating Thai Food Gluten-Free
Thai food is built on rice, rice noodles, fresh herbs, and coconut, so there is a lot to enjoy. The catch is the sauces. Keep these in mind when you order:
Dish or ingredient | Gluten-free? | What to ask |
|---|---|---|
Soy sauce | Usually contains gluten | Most soy sauce is brewed with wheat. Ask the kitchen to leave it out. |
Oyster sauce | Usually contains gluten | Often thickened with wheat flour and used in stir-fried vegetables and noodles, even when the menu does not say so. |
Pad Thai | Depends on the kitchen | Rice noodles and the traditional fish sauce, tamarind, and palm sugar sauce are gluten-free, but many cooks add soy or oyster sauce. |
Curries | Often adaptable | Like our Thai restaurant dinner, many kitchens can make a curry gluten-free on request. Check for soy or oyster sauce in the recipe. |
Fish sauce | Usually gluten-free | Often mistaken for a gluten source, but generally safe. |
Mango sticky rice | Gluten-free | Glutinous rice does not contain gluten. The crunchy topping is usually mung beans. |
Fresh coconut | Gluten-free | Always a safe and refreshing choice. |
Street food and market stalls are high risk because of shared woks, fryers, and prep space. If you are celiac or highly sensitive, stick to restaurants and hotels that understand gluten-free cooking.
Our Top Tips for a Gluten-Free Trip to Phuket
Order your gluten-free airline meal early. Add it when you book, or at least 24 hours before departure.
Pack a backup snack. Airport lounges may only have a few gluten-free choices.
Choose a hotel with a strong allergen program. Clear labels, separate stations, and dedicated toasters make breakfast stress-free. Email ahead and ask what they offer.
Stay close to the airport on a short trip. Naithon Beach is about 10 minutes away, which means more beach time and less car time.
Ask, even when it is not on the menu. Our Thai restaurant curry was not listed as gluten-free, but the chef was happy to adapt it.
Carry a Thai dining card. A card written in Thai explains gluten to the person cooking your food, so nothing gets lost in translation.
Say no to soy sauce and oyster sauce. These two are the most common hidden gluten sources in Thai cooking.
Happy Gluten-Free Travels
Phuket turned out to be a relaxing and surprisingly easy gluten-free getaway. With a well-prepared hotel and a willingness to ask questions, we ate well the whole trip.
For more trip reports, restaurant finds, and gluten-free tips, subscribe to Gluten-Free Singapore on YouTube and follow us on Instagram and Facebook. Have you eaten gluten-free in Phuket? Share your favorite spots in the comments!
Happy gluten-free eating, and talk soon.
Karen and No-Wheat-Pete
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