Trying to find what restaurants and cafes offer gluten-free menus?
Travelling through a busy hub like Heathrow can be stressful, especially if you’re following a gluten-free diet. The good news is that Heathrow’s dining scene has expanded its gluten-free offerings in recent years. In this updated 2025 guide, we break down terminal-by-terminal where you can find gluten-free food, from quick snacks to sit-down meals. We’ll highlight which restaurants are open (and what GF options they serve), specific dishes to look for, and tips to ensure a safe, tasty pre-flight meal. Bon appétit and happy travels!.
Terminal 2 – Gluten-Free Options (The Queen’s Terminal)
Terminal 2 hosts a variety of eateries that cater to gluten-free travellers. Whether you want a leisurely meal or a quick bite, here are your GF-friendly choices in T2:
- Leon (T2, After Security) – The popular healthy fast-food chain Leon is a top pick for gluten-free fast food. Their menu is clearly marked with GF options. Travellers love Leon’s gluten-free chicken nuggets (cheerfully dubbed “GFC” on the menu) as well as their grilled chicken pots and fresh salads. Nearly all Leon dishes are made with natural ingredients, and many are gluten-free by design. (Tip: Leon also serves breakfast – try the poached egg pots or porridge made without gluten. And yes, their famous baked fries are gluten-free, too!)
- The Perfectionists’ Café (T2, After Security) – Celebrity chef Heston Blumenthal’s retro café offers classic British fare with a twist. Several items are or can be made gluten-free, including their talked-about fish and chips made with gluten-free batter and various gourmet salads. However, be cautious: while the batter is GF, a recent traveller noted the fryer may be shared with glutinous items, meaning cross-contamination is a risk. If you have celiac disease, confirm with the staff whether they use a dedicated fryer and prep area. The staff is generally knowledgeable, but it’s wise to double-check so you can enjoy Heston’s creations worry-free.
- Big Smoke Taphouse & Kitchen (T2, After Security) – A smokehouse pub that pairs BBQ classics with craft beers. Big Smoke is surprisingly accommodating for gluten-free diets. They offer gluten-free buns for their burgers and even ensure the fries are gluten-free (cooked in a separate fryer). So you can sink your teeth into a juicy burger with chips without worry. Big Smoke’s menu often marks GF options – past visitors report that even at breakfast, you can request gluten-free toast for your full English. This is a great spot to relax with a pint before your flight; ask if they have any gluten-free beer or cider on hand to complete the experience.
- London’s Pride by Fuller’s (T2, After Security) – This classic pub (named after Fuller’s famous ale) delivers British comfort food. Many traditional pub dishes contain gluten, but London’s Pride has some gluten-free choices available. For example, they serve a shakshuka skillet (eggs baked in tomato sauce), which is naturally gluten-free and earned praise from gluten-free travellers. In the mornings, you can request the English breakfast with gluten-free bread for toast. They may also stock bottled gluten-free beer (Fuller’s owns the Celia gluten-free lager brand, so it’s worth asking). The atmosphere is cozy, and staff can help identify safe options – just inform them of your needs.
- Shan Shui (T2, After Security) – Craving Chinese food? Shan Shui is a 1920s Shanghai-inspired restaurant overlooking the runway. The menu features dim sum and noodle dishes, most of which traditionally contain wheat. Still, you might find some rice-based dishes or naturally gluten-free options (stir-fried veggies, rice noodle bowls, etc.). Soy sauce is a concern (it contains wheat), but you can ask if the chefs can use tamari or serve dishes without soy sauce. Gluten-free options are limited here, so if you’re very sensitive, you may want to choose another venue. But for those who can tolerate a bit of risk or cross-contact, Shan Shui offers a unique ambience and flavourful Asian dishes – just communicate your dietary needs clearly.
- Quick Bites (T2) – If you’re short on time or prefer grab-and-go, Pret A Manger and Caffè Nero have locations in Terminal 2. Pret A Manger is a staple for fresh sandwiches, salads, and soups – however, note that most Pret items contain gluten. They do occasionally carry a gluten-free sandwich (made on GF bread) and usually have a couple of salads or a soup that are gluten-free. Always read the ingredient card; Pret labels allergens clearly. Many travellers report that the safest bet at Pret is the soup or salad, since even some “healthy” salads have grains like farro (gluten!) in them. Caffè Nero and other coffee shops (e.g. Costa Coffee) typically offer pre-packaged gluten-free treats – look for items like a gluten-free brownie or nut bar by the cash register. While not a full meal, these make a nice snack with your latte. And don’t forget Marks & Spencer Simply Food in the arrivals hall: M&S’s little grocery stores (present in Terminal 2 arrivals) stock gluten-free muffins, cakes, bread, and snacks in their “Made Without Wheat” range, perfect for taking on the plane.
Terminal 3 – Gluten-Free Options
Terminal 3 has become quite the foodie terminal, with some newer eateries alongside reliable chains. Here’s where to find gluten-free food in T3:
- Leon (T3, After Security) – Yes, Leon has a branch in Terminal 3 as well. You’ll find the same clearly-marked gluten-free options as in T2 – grilled meats, salads, Brazilian-style black bean rice boxes, and those famous GF chicken nuggets. Leon in T3 opens early (around 5:00 AM), which is great for breakfast. You can grab an almond milk porridge or an egg pot (both gluten-free) to start your day. Fast, tasty, and one of the best quick options for celiacs on the go.
- The Curator (T3, After Security) – A stylish bar and dining spot serving modern British fare. The Curator’s menu includes burgers, steaks, and salads, and they do indicate gluten-free options. For example, they offer grilled meats and salads that can be prepared gluten-free (ask for no croutons, substitute fries with a side salad if the fryer isn’t dedicated). Their staff can provide an allergen menu on request. In the morning, The Curator serves breakfast – while pastries won’t be safe, they can do things like omelettes or a full English without the toast/sausage. The vibe here is relaxed, so it’s a decent choice if you have time for a sit-down meal and want to avoid the fast-food scene.
- Spuntino (T3, After Security) – This American-Italian diner-style restaurant (imported from a popular Soho eatery) offers comfort food like burgers, fries, and even pizza and pasta. Gluten-free diners will need to choose carefully: Spuntino doesn’t have a dedicated GF menu, but you can customize. For instance, order a burger without the bun (and check if they have any gluten-free bun available – it’s possible, so ask). The truffle egg & chips or breakfast hash are other options that can be made gluten-free if the kitchen skips any breading. Be cautious with fried items (ask if fries are in a shared fryer). The restaurant advises guests with allergies to speak to staff and even provides an allergen reference siteh. So don’t be shy – they’re used to accommodating requests, even if nothing is labelled “GF” at first glance.
- EL&N Café (T3, After Security) – A newer addition, EL&N (which stands for “Eat, Live & Nourish”) is a pink, Instagram-famous café known for coffee, pastries, and all-day brunch. It’s very vegetarian- and vegan-friendly, and it does have gluten-free options for breakfast and snacks. For example, you can get a gluten-free porridge or a yogurt & granola cup (be sure to confirm the granola is a GF recipe). They often have a gluten-free cake or two available (like flourless orange cake or GF brownies) – just ask at the counter. While cross-contamination is possible in a café environment, EL&N staff can point out which items are made without gluten. It’s a lovely spot to relax with a fancy latte and a sweet treat that won’t upset your stomach.
- YO! Sushi (T3, After Security) – Sushi can be a gluten-free lifesaver, and YO! Sushi’s conveyor-belt setup makes it fun too. Most of the sashimi and nigiri (just fish and rice) are naturally gluten-free. Many sushi rolls are gluten-free as well, as long as you avoid anything with soy sauce or teriyaki glaze (which contain wheat). The great news: YO! offers gluten-free tamari soy sauce – just ask your server for it. Items like edamame, seaweed salad, and rice bowls can be safe; consult their allergen menu or the icons on the menu for guidance. One caveat: tempura and gyoza are off-limits (they’re wheat-battered), so stick to fresh items. If you inform the staff, they can even make certain rolls fresh for you without soy. It’s a quick, healthy option if you’re comfortable navigating the menu and avoiding a few pitfalls.
- Other Quick Options (T3) – Terminal 3 also has the usual suspects: Pret A Manger, Costa Coffee, and others in the departures area. As mentioned, Pret’s salads and fruit pots are your best bets since their sandwiches/wraps almost all contain gluten (if you’re lucky, a gluten-free chicken salad sandwich might be in stock, but don’t count on it). Costa often carries a gluten-free brownie or Bakewell tart in sealed packaging – great with a coffee for a snack. Another notable mention: the Caviar House & Prunier Seafood Bar. This upscale oyster and champagne bar in T3 has many naturally gluten-free delicacies. You can enjoy fresh smoked salmon, prawns, oysters, or caviar – none of which contain gluten (just skip the bread basket). It’s pricey, but if you want a truly stress-free gluten-free treat, a plate of smoked Balik salmon and a glass of bubbly is about as indulgent (and safe) as it gets!
(And remember: if you need to stock up on gluten-free groceries, there’s an M&S Simply Food in Terminal 3 arrivals as well. It’s perfect for grabbing an GF sandwich, cookies, or other munchies for your flight.)
Terminal 4 – Gluten-Free Options
Terminal 4 has reopened with a more limited selection of restaurants (compared to other terminals), but you can still find gluten-free food here. Key options in T4 include:
- The Commission (T4, After Security) – A sleek bar and restaurant by Drake & Morgan, The Commission offers a little calm away from the gate crowds. Their menu is modern European, and they typically mark allergens or have an allergen guide available. For gluten-free diners, they usually can modify dishes like grilled chicken with veggies, steaks, salads, bunless burgers, etc., to be safe. For example, you might try the roasted chicken supreme (skip the sauce if it contains flour) or a salad with no croutons and a gluten-free dressing. The Commission also offers breakfast options like scrambled eggs with smoked salmon or an avocado bowl can be made gluten-free. The important thing here is communication: let your server know you must avoid gluten, and they’ll flag it to the chef. The restaurant aims to please travellers, so they’re willing to adapt where possible. While T4’s dining choices are fewer, The Commission is a solid sit-down pick with a “we can handle it” approach to special diets.
- Star Light (JD Wetherspoon) Pub (T4, After Security) – Taking the space of the old Carluccio’s, Star Light is a Wetherspoon pub that opened after T4’s post-pandemic reopening. Wetherspoon pubs are known for budget-friendly pints and British classics – and they actually have a dedicated gluten-free menu in all their locations. At Star Light, you can request the GF menu or check the allergen info via a QR code on the table. Dishes like the Ultimate Burger can be ordered with a gluten-free bun, and they offer a traditional fry-up breakfast with gluten-free bread. Popular gluten-free choices include their 5-bean chili with rice, grilled chicken and chips (fries), and a smoked salmon salad. Even their dessert menu usually has a warm gluten-free chocolate brownie. Of course, cross-contamination can occur, but Wetherspoon kitchens do take precautions and clearly denote which items are suitable for coeliacs. This pub opens early (around 5 AM) and is one of the only places in T4 for a hearty breakfast if you have an early flight. It’s not gourmet, but it’s dependable. (Fun fact: this pub’s name “Star Light” nods to the stars you might fly to – or perhaps the spacey theme of Terminal 4’s history.) Either way, it’s a lifesaver for gluten-free travellers in need of a full meal.
- Pret A Manger & Other Cafés (T4) – Terminal 4 has a Pret A Manger in the departures area, so you have access to salads, fruit, yogurt, and maybe a quinoa bowl or soup that’s gluten-free. (As noted earlier, Pret’s sandwiches and wraps contain gluten, so salads are your go-to. Occasionally a specific Pret will have a gluten-free bread option, but consider that a bonus.) There’s also likely a Costa Coffee or Caffè Nero for coffee and a pre packaged GF snack. WHSmith newsagents and Boots pharmacy shops are around too – these sell packaged snacks like Nakd fruit bars, popcorn, crisps, and nuts that are gluten-free. If you have a sweet tooth, look in these shops for products like Genius gluten-free cupcakes or Mrs. Crimble’s coconut macaroons, which sometimes appear in airport stores.
(One more tip: Terminal 4 arrivals hall should have a Marks & Spencer Simply Food as well. If you’re arriving at T4 or have someone to send before going through security, M&S is a great stop for gluten-free sandwiches, salads, or bakery items to carry on board.)
Terminal 5 – Gluten-Free Options
Terminal 5, home to British Airways and one of Heathrow’s largest terminals, offers the most dining choices – and many of them have gluten-free offerings. Here’s where to eat gluten-free in T5:
- Giraffe (T5, After Security) – A family-friendly restaurant with a global menu, Giraffe is a top gluten-free pick in Terminal 5. They provide a “Non-Gluten Containing Ingredients” menu (ask for the gluten-free menu). While it’s not a dedicated gluten-free kitchen, they do take steps to avoid cross-contact when preparing GF orders. You’ll find burgers served on gluten-free buns, entrée salads, and even desserts like vegan ice cream marked GF. In the mornings, Giraffe can make a traditional breakfast with gluten-free bread for your toast (just be sure to request it). A popular choice is the hummus plate with gluten-free flatbread, or the loaded nachos (yes, they can do those gluten-free too). The staff is generally knowledgeable about gluten-free needs – still, remind them you need your meal prepared safely. With options ranging from Mexican-inspired rice bowls to Indian curries, Giraffe ensures you don’t have to settle for a plain salad. Enjoy a full meal and relax before take off.
- Pilots Bar & Kitchen (T5, After Security) – This 1950s aviation-themed restaurant by Rhubarb Hospitality is stylish and usually bustling. Pilots Bar & Kitchen claims to accommodate gluten-free diets – their menu even had a “*GF” symbol in the past. However, travellers have reported mixed experiences. On one visit, not a single item was actually marked gluten-free despite the menu legend, which is quite puzzling. It’s possible the menu can be adapted (for example, a burger without the bun, or a grilled chicken dish without sauce), but you’ll need to speak up and ask. If you do decide to dine here, inquire if they have gluten-free bread or pasta available – they might have it off-menu. Given the uncertainty, Pilots Bar might not be the first choice for strict gluten-free diets. That said, some patrons have managed to get a gluten-free breakfast (like an omelette and fruit) or a modified entrée here. Proceed with caution: double-check with the manager about what they can safely prepare. If in doubt, one of the other T5 options may be a safer bet for clearly labelled GF food.
- Wagamama (T5, After Security) – The pan-Asian favourite Wagamama is located next to Gordon Ramsay’s Plane Food on T5’s upper level. Wagamama is known for its ramen, curries, and rice bowls – and it does have a gluten-free menu! In fact, at lunch and dinner, many Wagamama dishes can be made gluten-free: for example, their chicken ramen can be prepared with rice noodles and tamari, and dishes like the grilled chicken Donburi rice bowl or Singapore rice noodles are naturally gluten-free or easily tweaked to be. The staff will mark your order with an allergy flag, and the kitchen will take care to avoid cross-contact (they have procedures for allergies). One important note: if you go during breakfast hours (Wagamama opens early), the breakfast menu has very limited gluten-free options. (At one point, the only GF items at breakfast were things like fruit, plain bacon, or edamame – not exactly a full meal.) So, Wagamama is fantastic for lunch or dinner gluten-free dining, just perhaps not for breakfast. If you’re flying in the morning and had your heart set on Wagamama, you might want to eat elsewhere or bring something and save Wagamama for a later flight. For those departing in the afternoon/evening, though, enjoy some chili chicken ramen or a yasai bowl in confidence; many gluten-free travellers (even sensitive coeliacs) report safe and delicious meals here when they stick to the GF menu and communicate with staff.
- Gordon Ramsay Plane Food (T5, After Security) – For an upscale pre-flight meal, Plane Food by Gordon Ramsay is a full-service restaurant offering contemporary cuisine. While they don’t have a separate gluten-free menu printed, the menu features several dishes that are naturally gluten-free or can be prepared so. For instance, you might find grilled salmon with potatoes and greens, a steak with chimichurri (no fried onion rings, of course), or seasonal risotto – all of which can be gluten-free. The servers here are accustomed to international travellers with dietary needs, so inform them and they’ll consult with the chef to modify dishes as needed. Plane Food’s kitchen is high-end, which means cross-contamination risks may be lower due to careful preparation (though not guaranteed – it’s not an allergy-free kitchen). They even have a takeaway option called “Plane Food-to-go” where you can grab a picnic box for your flight; if you go that route, ask if they can make a gluten-free version of the takeaway meal (it might include items like rice salad, fruit, and a flourless dessert). Dining at Plane Food is a splurge, but if you have time and budget, it’s a relaxing way to enjoy a tailored gluten-free meal with a runway view.
- Itsu (T5, After Security, Gate A) – Itsu is a quick-service Asian outlet known for sushi and light fare. It’s great for a quick bite or takeaway to your gate. Much of Itsu’s menu is naturally gluten-free – for example, sashimi boxes, seaweed salad, edamame, and many rice noodle or rice-based bowls. They also have a few hot noodle soups and salmon teriyaki rice pots where the only gluten culprit is the soy sauce – some locations have gluten-free soy or you can choose a different sauce. All prepackaged items have ingredient labels, so check those for any wheat or barley. Avoid obvious items like dumplings or breaded katsu. One plus is that Itsu’s sushi is made fresh daily and they label allergens, so you can see at a glance which sushi rolls contain wheat (e.g. avoid anything with tempura crumbs). It’s a nice option if you want something light and healthy; just be sure to grab a few tamari packets (or bring your own travel-size GF soy sauce) if you plan to eat sushi.
- Fortnum & Mason Bar (T5, After Security) – Tucked away toward one end of Terminal 5, the Fortnum & Mason Champagne Bar is an elegant oasis. You might not think of it for gluten-free dining, but it actually has several naturally gluten-free offerings. The menu focuses on high-quality products from Fortnum’s famous food halls. You can indulge in fresh oysters, a platter of prawn cocktail or smoked salmon (just skip the bread that accompanies, or ask if they have GF crackers), charcuterie boards, and salads – all of which can be enjoyed sans gluten. They also serve desserts and afternoon tea bites; some sweets may be gluten-free (like a flourless chocolate cake or a macaron – ask your server). The atmosphere here is a bit of Art Deco glamour, and it’s often less crowded than the main food court. It’s perfect if you have time to spare and want to start your trip in style. While nibbling on caviar or olives, you can sip champagne and forget you’re in an airport. Just remember that while the ingredients are upscale and fresh, you should still confirm if anything has hidden gluten (for example, some pates or terrines might contain breadcrumbs). In general, though, this is a safe haven for gluten-free luxuries.
- Other Notable Options (T5) – Terminal 5 is large, and there are a few more spots to consider:
- Caffè Nero / Starbucks (T5) – Grab a coffee and look for those sealed gluten-free snack bars or cakes. Starbucks UK sometimes offers a gluten-free brownie or a coconut macaroon. They even had a Gluten-Free Chicken & Pesto wrap at one point – if you see it, it’s a rare find and clearly labelled Gluten Free.
- Pret A Manger (T5) – Yes, there is a Pret in Terminal 5. The same advice from earlier terminals applies: the salads and certain soups are your main gluten-free options. As gfJules (a well-known gluten-free blogger) pointed out in 2022, none of Pret’s sandwiches or wraps in UK airports were gluten-free, so don’t count on a sandwich. Do check the fridge for a “no gluten” sticker on one of the items – Pret’s offerings can vary. They also usually stock a gluten-free brownie or popcorn bar near the tills.
- Boots & WHSmith (T5) – Like other terminals, you can find pre packaged gluten-free goodies here. Boots often has a Meal Deal – while the main sandwich in the deal will not be GF, you can make your own “meal deal” of sorts by getting a banana, some cheese or cold meat packs, and a gluten-free snack to tide you over. Look for familiar gluten-free brands like Eat Natural bars, Trek protein bars, Popchips, Metcalfe’s popcorn, etc. These stores are a fallback if you couldn’t find a substantial gluten-free meal – at least you won’t go hungry on the plane.
Tips for Finding Gluten-Free Food at Heathrow
Navigating airport dining with an allergy or intolerance can be tricky. Keep these tips in mind to make your gluten-free journey smoother:
- Plan Ahead with Online Tools: Use Heathrow’s official website or app to browse restaurants in your terminal. Many eateries have their menus available online – some even include allergen information. For example, Giraffe’s gluten-free menu and Wagamama’s allergen guide are accessible online. By checking ahead, you can zero in on a safe dish before you even get to the airport. (There’s also a “Heathrow Grab & Go” app which lets you pre-order from certain restaurants – handy if you’re in a rush. While ordering, you can usually add a note about allergies.)
- Always Ask About Preparation: Once at the restaurant, don’t hesitate to ask questions about how your food is prepared. Ensure that items labelled gluten-free truly haven’t been cross-contaminated. For instance, fries might be coated in GF flour, but if they’re fried in the same oil as breaded chicken, that’s a problem. Ask if a separate fryer, grill, or utensils are used. Most Heathrow restaurant staff are trained to handle these queries and will take them seriously. If something doesn’t feel safe (e.g., the server seems unsure), opt for a pre packaged item instead.
- Look for Gluten-Free Symbols or Menus: Many airport restaurants mark gluten-free dishes with a little “GF” symbol on the menu or have a special menu available. Keep an eye out for these markers, but also read the dish descriptions. Sometimes a menu might mark “GF*”, meaning an item can be made gluten-free with a modification – you’d need to request that. Giraffe, for example, offers a separate Non-Gluten menu, and Wetherspoon’s Star Light pub provides a full gluten-free menu on request. On the other hand, Pilots Bar & Kitchen printed a GF symbol but had no actual GF dish labelled – a quirk that teaches us to not rely solely on symbols. When in doubt, ask your server to clarify which items are safe for you.
- Beware of Cross-Contamination Hotspots: Airports are fast-paced environments, and cross-contamination can happen. Buffet-style setups (like some lounges or self-serve areas) can be risky – tongs and utensils might be shared between dishes. Likewise, coffee shop pastries (even a “gluten-free” muffin) might be stored next to wheat muffins, risking crumbs. If you’re highly sensitive, it’s often safest to pick sealed products (e.g., a wrapped protein bar or a salad with a label) to avoid any stray gluten. Tonio, a commenter on our blog, rightly noted that “it’s not truly gluten free if they use the same fryers or equipment”, regardless of disclaimers. So always err on the side of caution. Don’t be afraid to kindly ask the staff to change gloves, use fresh ingredients from the back, or prepare your meal on a clean surface. Most places will gladly do so once they understand it’s a medical necessity and not just a preference.
- Carry Some Backup Snacks: No matter how many gluten-free restaurants there are, it’s smart to bring a few trusty snacks of your own. Flights can be delayed, or you might not have time to stop and eat – having a gluten-free protein bar, a small pack of trail mix, or even instant cup noodles (there are gluten-free ones available) in your bag can be a trip-saver. Security allows solid foods through, so things like rice cakes, chocolate, or homemade snacks are fine. (Avoid liquids or spreads over 100ml). Frequent GF travellers often pack items like fruit, nuts, or gluten-free crackers to munch on. Consider also eating a bigger meal before heading to the airport if you’re uncertain about options, but as this guide shows, Heathrow does have you covered pretty well in 2025.
- Communicate Your Needs: When ordering, clearly mention “I have an allergy to gluten” or “I have celiac disease, so I cannot eat any wheat or gluten.” Sometimes, stating it in medical terms (allergy, disease) underscores the importance. British English uses the term “gluten intolerance” or “coeliac” – you can say “I’m coeliac” and many will understand. If language is a barrier with some staff, use simple terms: “no wheat, no flour, no breading, please.” Many restaurants at Heathrow have multilingual staff, but it never hurts to double-check that your message got across.
By following these tips and patronising the venues listed above, you can travel through Heathrow without going hungry. The airport has made strides in catering to dietary needs, and with a bit of preparation, you’ll find plenty of gluten-free bites to enjoy before your flight.
A Gluten-Free Journey Begins…
Heathrow Airport’s growing range of gluten-free dining options means that whether you’re travelling for business or pleasure, you can find something safe and delicious. The key is to know where to look and to advocate for yourself by asking the right questions. From hearty pub meals to fresh sushi and barista coffees with gluten-free cake, there’s no need to fly on an empty stomach. So go ahead – explore the terminals, enjoy a meal that suits your dietary needs, and start your journey stress-free and well-fed. With a little planning, eating gluten-free at the airport can be just another exciting part of your travel adventure. Bon voyage, and happy eating!
Disclaimer: This guide is provided by APH as a helpful resource based on publicly available information and traveller feedback. We’ve referenced official Heathrow sources and recent visitor experiences to ensure accuracy. Please note that APH (Airport Parking & Hotels) does not own, operate, or control any of the food venues at Heathrow Airport. Restaurant offerings, hours, and menu items can change, so when in doubt, check directly with the airport or eatery before your trip. Always inform restaurant staff of your allergy or intolerance. Safe travels and dining!