My Essential Gluten Free Guide to Brazil

Brazil is the largest country in South America, a place so vast that it borders every other nation on the continent except Chile and Ecuador. I first visited in 2002, when I was sent to a conference on sustainable development. I’ve returned several times since, and enjoyed eating in the different cities I’ve visited. Like many countries, Brazil’s food history is a series of stories braided together into what makes up modern-day Brazil: the Indigenous peoples who first cultivated manioc (cassava) and guaraná, the Portuguese who arrived in 1500 and stayed for over three centuries, and the millions of Africans forcibly brought during the era of slavery, whose culinary traditions shaped what Brazilians eat to this day. In addition, some of the largest waves of Italian, Japanese, Lebanese, and German immigration in the world made their way to Brazil. Taken together, it’s a country where food can truly be savoured, from feijoada and pizza to sushi and esfiha.

Brazilian cuisine has real advantages for celiacs; much of the food revolves around rice and beans (arroz e feijão, eaten daily in most homes), corn, and manioc (cassava). This delicious root vegetable is used for farofa, tapioca flour/starch, and the chewy, addictive cheese bread pão de queijo. However, wheat is everywhere too, particularly via the padarias (bakeries) that Brazilian breakfast culture revolves around, and the fried and baked salgados sold at every lanchonete and juice bar. Bouillon cubes, which often contain wheat, are common in many kitchens and appear in everything from beans to stews. Perhaps more challenging than the ingredients themselves is navigating cross-contact in busy kitchens and snack counters, where the same oil can fry pastel and gluten free items. And despite Brazil’s very clear labelling laws for gluten free food, celiac disease itself isn’t always understood.

Quick Note for 2026: Brazil has a wonderful selection of gluten free restaurants and shops, and some delicious safe dishes for celiacs to enjoy that don’t even need modification. Read on for bakeries and restaurants across Brazil, plus which dishes are safe and which are not, to help you navigate the country while eating gluten free. If you know you’re heading to Brazil, you can pick up my detailed translation card in Brazilian Portuguese to help communicate your needs in the country and eat with less anxiety.

This guide was built to help you eat safely and well in Brazil. I loved my time in the country, and I’ve created a translation card in Brazilian Portuguese with input from translators who have familiarity with celiac disease and who understand the local food landscape. You’ll find detailed information on safe dishes, ingredients to watch for, and how to communicate your needs.

Wishing you safe and delicious travels!

Table of Contents

What should celiacs know when traveling to Brazil?

As celiacs, we all know it is important to read up when planning a trip anywhere, and Brazil is no exception! Here are a few things to consider:

Be aware of cross-contact risks. As with dining elsewhere, foods fried in the same oil, or cooked on the same griddle or grill, may create risks for celiacs. In Brazil the biggest culprits are both the deep fryers at padarias (bakeries) and lanchonetes (lunch counters / snack bars), where wheat-based pastel, coxinha, and croquettes share oil with everything else, and the churrasco grills, where garlic bread (pão de alho) is often toasted right next to the meat.
Read up on safe street food dining. After years of eating on the street, I wrote a guide to eating at food stalls safely, which doesn’t refer to gluten but to choosing stalls that will minimize any risks of food-borne illness or stomach upset. These rules apply to any country I’ve visited, and have helped me avoid getting sick on the road.
But in those stalls, beware of oil that has had prior contact with gluten. Unless you can verify a dedicated fryer, it is safest to avoid all deep-fried street foods. One partial exception worth knowing about: in Salvador and elsewhere in Bahia, acarajé (black-eyed pea fritters) is traditionally fried in its own pot of dendê (palm oil) that isn’t used for wheat items. However, you must still confirm this at each stall, and see the note on its fillings in the unsafe list below.
Brazil’s packaged-food labelling law is clear. Brazil has very good labelling laws for gluten. Under federal Law No. 10,674/2003, every industrialized (packaged) food sold in Brazil must carry one of two statements on its label: “CONTÉM GLÚTEN” (“contains gluten”) or “NÃO CONTÉM GLÚTEN” (“does not contain gluten”), regardless of whether gluten would be obvious from the ingredient list. The law requires the statement to be printed clearly, prominently, and legibly. You will see it on everything, including bottled water, which never fails to delight me. Food labelling is administered by ANVISA (Brazil’s national health surveillance agency), whose rules also govern ingredient lists, allergen declarations (wheat, rye, barley, and oats must be flagged as allergens), and nutrition labelling, as well as gluten (PDF). Two caveats for celiacs: (a) Brazil has no formal government certification program for gluten free foods, and (b) the law does not set a maximum parts-per-million threshold for a “não contém glúten” claim the way the EU and US do (20 ppm). Instead, manufacturers self-declare under ANVISA oversight. The labels are a great resource at the supermarket, but unfortunately with self-declaration they are not a cross-contact guarantee.
Bring a detailed gluten free card for Brazil. Yes, I made my own, because existing ones weren’t as detailed as I needed as a sensitive celiac. Thanks to the labelling law, most Brazilians have seen the word glúten. But seeing it on a package and understanding what a shared fryer does to a celiac are two very different things, as we all know! Saying “sem glúten” is a start, but as our communication must be specific, I made sure my translation card had clarity around cross-contact, and used the names of common Brazilian dishes.
Sometimes there is soy. Brazil is home to the largest Japanese community outside Japan, and delicious Japanese-Brazilian food is common. This means that soy sauce (shoyu) is also common, and as we know it almost always contains wheat unless it is specifically gluten free tamari. Shoyu also appears in some meat marinades and stir-fries, so you’ll need to confirm whether it was used or not.
See also ACELBRA and FENACELBRA, Brazil’s celiac associations. ACELBRA’s state chapters maintain regional lists of products, shops, and doctors; FENACELBRA (the national federation) publishes clear guidance on Brazilian labelling law for anyone who wants to go deeper on the regulations discussed above.

A detailed gluten free restaurant card for Brazil

While Portuguese is spoken throughout Brazil, I did want to note that the country is also home to nearly 300 Indigenous languages, along with several heritage languages preserved in immigrant communities. For most travellers, a Brazilian Portuguese translation card is all you’ll need, except in pockets of remote Indigenous communities where traditional languages remain the primary means of communication.

I’ve sold a Portuguese celiac card for Portugal for many years, but I created this Brazilian Portuguese card because Brazilian Portuguese differs in important ways from the Portuguese spoken in Portugal. Food-related vocabulary can vary between the two countries; for example, “breaded” is empanado in Brazil but panado in Portugal. This card is written specifically in Brazilian Portuguese and uses the gluten cross-contact terminology (“contaminação cruzada”) used by Brazilian celiac associations themselves, which differs from the terminology used in Portugal.

Note: The card is available for purchase via Gumroad, a trustworthy 3rd party site that uses Stripe for payment processing.

Why is this gluten free card for Brazil different than other cards?

I used several different translation cards on my travels, and I still got sick. I may be more sensitive than some celiacs, but even a small amount of oil for frying that had contact with gluten, or wheat-thickened sauce in the food, is enough to make me ill for days. Let alone the joint pain later that week, and the fatigue. And regardless of whether we feel it or not, ingesting any amount of gluten is a problem if we are celiac.

Why choose a Legal Nomads detailed gluten free restaurant card?

✅ Each card is carefully crafted by someone with celiac disease, and then goes through 2 sets of translations to ensure accuracy.
✅ Unlike shorter, less-detailed cards, each card lists out local ingredients and dishes that have hidden (and not hidden!) gluten in them. Saying “I can’t have gluten” just isn’t usually enough to keep celiacs safe — many people preparing your food don’t know what ingredients have gluten in them.
✅ It expressly mentions that we cannot eat food from pans, shared fryers, or cooking surfaces that have had cross-contact with gluten.
✅ To ensure the card is taken seriously, it adds an apology for the inconvenience, and emphasizes that avoiding gluten is a medical obligation — not a choice.
✅ It is instantly downloadable in both PNG and printable PDF file formats, to help you eat safely as you travel.

You can purchase the card here or click on the image below.

gluten free restaurant card - brazil (portuguese) — Click to access!

Eating gluten free in Brazil: dishes, desserts, and more

These dishes are naturally gluten free in their traditional form, but as always, please confirm no wheat flour, soy sauce, or stock cube has crept in.

Pão de queijo: Brazil’s famous chewy cheese bread, traditionally made from polvilho (tapioca/manioc starch), cheese, eggs, and oil. It’s naturally gluten free, and something I’ve eaten since my first visit in 2002 and make at home. Still, confirm that no wheat flour was added to the mix (some commercial and bakery versions do), and remember that most padarias bake them alongside wheat bread, so a dedicated gluten free source is safest.
Tapioca (the name of the dish, not just the ingredient!): In Brazil, tapioca is a popular gluten free crepe made from tapioca starch that is folded around sweet or savoury fillings like cheese, coconut, banana, and carne seca (dried meat). In the North and Northeast you’ll also see beiju, a closely related thin cassava-starch flatbread. The two words overlap regionally, and both are naturally gluten free, though please confirm the griddle isn’t shared with wheat batters and as always, check the fillings.
Arroz e feijão: the daily staple of rice and beans. Naturally gluten free, but ask whether a bouillon cube or sausage that has wheat fillers went into the beans.
Feijoada: a popular black bean and pork stew, traditionally served with rice, farofa, orange slices, and couve (collard greens). It’s delicious. Confirm that the sausages had no fillers with wheat, and that no flour or bouillon was used.
Baião de dois: a northeastern dish of rice and beans (usually black-eyed peas) cooked together with queijo coalho, often carne seca, and seasonings. Traditionally gluten free; confirm no bouillon cube, sausage filler, or flour was added.
Farofa: toasted manioc flour, often with butter, onion, egg, or bacon, served as a side dish. Confirm that nothing wheat-based, including breadcrumbs, was mixed in. It’s not common, but it can happen.
Biscoito de polvilho: a crunchy, airy cassava-starch snack found in every supermarket (and many a beach bag) in Brazil, traditionally made from polvilho, oil, eggs, and salt. It’s a very practical travel snack for celiacs. In Rio, the emblematic version is Biscoito Globo, sold from big bags by vendors on every beach. Confirm the package says “NÃO CONTÉM GLÚTEN,” as commercial versions can vary and cross-contact matters.
Churrasco: This is a Brazilian barbecue, and for meat eaters a really fun option to eat because the meat is typically seasoned with coarse salt only. At churrascarias (all-you-can-eat BBQ houses), passadores carve meat tableside and the salad bar offers plenty of safe sides. Confirm no marinades contain shoyu, and watch for pão de alho (garlic bread) toasted on the same grill, and for sides that may have wheat in them.
Carne de sol: salted, sun-dried beef from the Northeast, typically grilled or pan-fried and served with rice, beans, mandioca, or queijo coalho. The meat itself is naturally gluten free; confirm marinades and the accompaniments.
Queijo coalho: a firm, squeaky grilling cheese, beloved in the Northeast and grilled on skewers up and down Brazil’s beaches. Naturally gluten free; the main caution is skewers or grills shared with pão de alho or other wheat items.
Moqueca: a slow-cooked fish or seafood stew that differs depending on the region of Brazil. Bahian moqueca uses coconut milk and dendê (red palm) oil, while the capixaba version from Espírito Santo is a lighter version with tomato and annatto. Naturally gluten free; confirm no flour thickeners, roux, or bouillon cubes were used.
Bobó de camarão: a chowder-like dish of shrimp in a purée of manioc/yuca with coconut milk, herbs, ginger, red palm oil, and other ingredients. Delicious, and gluten free traditionally.
Cuscuz nordestino: unlike the couscous many of us know, this northeastern staple is made from steamed corn flakes (flocão de milho) with water or coconut milk, often served with butter, cheese, or eggs. Naturally gluten free, but check the packaging of the corn product used to make sure no gluten is involved.
Pamonha and canjica: fresh corn paste steamed in husks (pamonha) and a sweet white-corn porridge with coconut milk (canjica), both common at Festa Junina season. Naturally gluten free.
Curau de milho (and other corn mingaus): sweet corn puddings and porridges, also Festa Junina favourites, traditionally made with corn, milk, sugar, and spices. Naturally gluten free, but only the corn versions: mingau is a generic word for porridge, and wheat-based mingaus exist, so you’ll need to confirm it’s actually pure corn. Note that in the North and Northeast, curau is often called canjica, and the white-corn porridge described above is called mungunzá instead.
Escondidinho: a comfort-food casserole of seasoned meat “hidden” under manioc mash. Naturally gluten free when made traditionally; confirm the meat wasn’t thickened with flour.
Mandioca frita: fried manioc, crisp outside and pillowy inside. To me, even better than french fries (and I will not be taking questions). The usual shared-fryer caution applies.
Açaí na tigela: the deep-purple açaí bowl that has made its way around the world. The fruit pulp is itself gluten free and refreshing, but either skip the granola topping or confirm it’s a fully gluten free one that didn’t have contact with other toppings that may not be.
Quindim: a glossy baked custard of egg yolk, sugar, and coconut. Naturally gluten free.
Brigadeiro and beijinho: condensed milk party truffle-like sweets, made with chocolate (brigadeiro) or coconut (beijinho). Typically gluten free; check labels of the sprinkles and any add-ins.
Paçoca: a crumbly peanut treat, classically made from peanuts, sugar, salt, and sometimes manioc flour. Usually gluten free, but formulations do vary, so read the label.
Cocada: a chewy coconut sweet of coconut and sugar (sometimes condensed milk), sold everywhere from beach vendors to bakery counters. Traditionally gluten free; check labels on packaged versions.
Castanhas (nuts): Brazil makes excellent nut snacks, from castanha-do-pará (Brazil nuts) to cashews and peanuts. Naturally gluten free; check labels on seasoned or caramelized versions, like the amendoim doce sold warm from street carts.
Doce de leite, goiabada, and Romeu e Julieta: milk caramel, guava paste, and the classic pairing of guava paste with white Minas cheese. All naturally gluten free and profoundly addictive. Check labels on packaged versions
Caipirinha: Brazil’s national cocktail, made from cachaça (distilled from sugarcane), lime, sugar, and ice. Gluten free, and an excellent consolation prize while your travel companions eat coxinha.
Fresh juices and água de coco: Brazil’s juice bars are a marvel, with cupuaçu, graviola, caju, acerola, maracujá to gulp down on a hot day, as well as coconut water sold straight from the coconut on beaches. All naturally gluten free! At juice counters, confirm no additives or supplements are blended in.

Gluten free restaurants and shops in Brazil

Brazil is a massive country, and for the purposes of this guide, I’m focusing on the dedicated gluten free scene in the two most touristed cities: São Paulo and Rio de Janeiro. Nonetheless, many dedicated gluten free spots exist around the country. Below you’ll find a smattering of them, but hopefully with this guide to foods themselves you will be able to navigate travels with enjoyable and delicious gluten free food.

Shops and Grocery Stores for Gluten Free Food in Brazil

Thanks to the labelling law mentioned above, any supermarket in Brazil will be a spot for gluten free snacks that you can easily find once you look for “NÃO CONTÉM GLÚTEN” on the package.

Larger chains like Pão de Açúcar, Carrefour, Assaí, and regional supermarkets typically carry gluten free bread, pasta, cookies, and flours in a natural foods or “produtos sem glúten” section, even outside the larger cities.

Mundo Verde is Brazil’s largest health food chain, with hundreds of stores across the country, including in shopping malls. It’s a reliable stop for gluten free flours, breads, snacks, and gluten free oats. Stick to sealed, labelled packages (see the bulk-bin caution below).

Empório Celíaco is an online shop dedicated entirely to gluten free products and has shipping within Brazil. It’s useful for pre-ordering supplies for a longer stay or an apartment rental.

Dedicated celiac shops and bakery counters: some cities have fully dedicated storefronts (Casa do Celíaco in Santos is one example), and many of the dedicated bakeries in this guide double as shops: Mátrika in São Paulo sells gluten free breads, pastas, and pizzas to go, Padoca do Bem stocks vetted partner brands, and Sandubem in Rio has an online store with vacuum-packed breads and pizza bases.

A note on bulk shopping: natural food stores often sell flours and grains a granel (by weight, from open bins). Even naturally gluten free flours from bulk bins carry cross-contact risk from shared scoops and packing machinery. It’s best to buy sealed packages carrying the “não contém glúten” statement instead.

Gluten free restaurants and bakeries in São Paulo

Gluten free eating in São Paulo, Brazil — São Paulo, Brazil

Pandan is one of the longest-running 100% gluten free bakery-restaurants in São Paulo, located in Pinheiros. It’s a padaria and restaurant in one: breads and pastries, plated lunches, and dinner service on some days of the week, with a menu that changes regularly and special items for holidays. You’ll find everything from pasta to fried chicken to pancakes here, so there’s something for everyone. A welcoming space with outdoor tables, and fully celiac-safe.
Pra Lá de Bom is an artisanal bakery that is entirely gluten free, lactose free, and refined-sugar free, with two locations (Moema and Santana). Cozy space for eating in, plus delivery and orders. Try the quindim with a coffee.
Padoca do Bem in Moema is a dedicated bakery making gluten free, dairy free products without preservatives, with many low carb options and a small shop of vetted partner brands. Enjoy GF baked goods such as bread, cakes, brownies, cupcakes, and cookies. There’s also pet-friendly seating on site, plus same-day delivery orders.
Amay Patisserie is a 100% gluten free, Japanese-inspired patisserie in Paraíso serving delicate cakes and coffee, plus, delightfully, a selection of saké. It won the Comer & Beber 2023 award in the doceria (sweets shop) category, which tells you the quality competes well beyond the gluten free world. Open daily and perfect for a quick snack, a light breakfast, or a sweet treat to brighten up your day.
Pizza For Fun is a fully gluten free pizzeria, with numerous delivery locations across São Paulo and dine-in locations in the municipalities of São Bernardo and Piracicaba. Alternative doughs (including low carb) and vegan pizzas round out the menu; some items are restaurant-exclusive. Their wood-fired pizzas come with a variety of toppings, including classics such as pepperoni to more unusual options like grilled zucchini and hearts of palm. Also try the chickpea flour pasta!
Mátrika Comidas Especiais in Barra Funda is a dedicated gluten free specialty shop selling breads, pastas, pizzas, and cookies to take away, including Brazilian staples such as coxinha and bolinha de queijo. It’s another useful spot for stocking up when you’ve got an apartment to stay at.

Mátrika Comidas Especiais gluten free sao paulo — © Mátrika Comidas Especiais

Juno Sushi in Vila Nova Conceição is a totally gluten free Japanese restaurant popular for sashimi, rolls, and temaki (a hand-held roll made by wrapping nori into a cone shape around sushi ingredients). Open for lunch and dinner, dine-in, and delivery. And yes, even the soy sauce is GF!
Colher de Mel is a dedicated gluten free bakery and sweets shop in Brooklin, with lactose free and vegan options as well. This is the place to try gluten free versions of Brazil’s classic party salgadinhos, the fried and baked snacks we normally have to avoid. In-store service, delivery, and custom orders.
Deliburger is a gluten free gourmet burger operation that bakes its own GF buns, with lactose free and vegetarian options. Two locations, in Chácara Santo Antônio and Alto de Pinheiros, plus delivery.
Óstia Pizza SG in Ipiranga is a dedicated gluten free pizzeria known for its excellent Neapolitan pizza. The owner’s family includes a celiac, and they serve pizzas, breads, and desserts, all made from high-quality ingredients. The restaurant is on the smaller side and fills up quickly, so reservations are recommended!

Óstia Pizza sem gluten brazil — © Óstia Pizza SG

Far Bene in Sumarezinho is a 100% gluten free Italian restaurant: fresh pastas, lasagna, risotto, and arancini, with care taken for other food allergies as well. With a cozy atmosphere and welcoming staff, this is a great spot when you’re in the mood for a hearty meal.
Veritá | Sem Glúten & Sem Lactose in Itaim Bibi is a gluten free and lactose free health food restaurant, with everything from empanadas and meatballs to açaí bowls and smoothies. The staff is very knowledgeable, and there are many takeaway and frozen food options if you’d like to stock up. There are also oat-free meals and desserts available.
Get Glúten Free is an online delivery service that covers the comfort food end of things, such as burgers, pizzas, fries, and churros, all – as the name would suggest – totally gluten free. The owner’s son has celiac disease, which was the impetus for the delivery service. While there is no physical store or restaurant, you can order GF food online for delivery.
Recanto Sem Glúten, a dedicated bakery in Vila Regente Feijó, is where you can go to try pão francês (a delicious French-style bread roll); reviewers call theirs the best gluten free version in the city. Crepes, muffins, and cannoli are on hand, too. They also have many vegan and dairy free options.
Menu Sem Glúten is an online ordering service with 100% gluten free food, great for a longer stay in the city. Enjoy a wide variety of baked goods, including both sweet and savoury options. They also serve their food at La Casita Café e Discos (see below).
La Casita Café e Discos, found in the Indianópolis neighbourhood, is a 100% gluten free establishment. Enjoy a variety of snacks, meals, and desserts, including sandwiches, empanadas, and cakes. Bonus: the café is also home to a record shop, hence the “discos” in its name! Eat delicious GF food and shop for vinyl? Sign me up.
Pandafit serves pizza, baguettes, calzones, and lots of tasty desserts, all entirely gluten free. There are also dairy, lactose, and sugar free options available, and the staff is incredibly knowledgeable and kind. A hidden gem in São Caetano do Sul.
Riná Vegano e Sem Glúten is another café option, this time in the Sumarezinho neighbourhood. 100% gluten free, the café is also vegan, dairy free, and egg free. Offering a few indoor seats, it’s a cute spot for breakfast sandwiches, afternoon tea, or a sweet treat.
Não Contém Gluten in Granja Viana (Cotia, greater São Paulo) is a dedicated snack bar with burgers, cakes, and fries. The owner has focused on gluten free recipes since 2011, and the cakes are especially delicious.
For dessert: Canelle Healthy Co in Vila Nova Conceição for cakes and brownies, Cacau Vanilla Café in Pinheiros for confeitaria, Pablo BA Pasticceria in Vila Olímpia for pavlova and tiramisu, and Freeze Gelatos Saudáveis in Vila Nova Conceição for gelato, all gluten free!

Also! São Paulo hosts the Feira Sem Glúten, one of Brazil’s largest gluten free fairs, with dozens of vendors of celiac-safe food under one roof. Keep an eye on the fair’s Instagram page for upcoming dates, as the fair now runs several times a year.

Gluten free restaurants and bakeries in Rio de Janeiro

gluten free rio de janeiro, brazil — Rio de Janeiro, Brazil

Sandubem in Botafogo is a “functional fast food” spot whose entire menu is gluten free and lactose free: artisanal burgers on house-baked GF buns, gluten free pizzas, buckwheat crepes, and sides like sweet potato and green banana chips. Vegan options too, plus delivery and an online shop selling their vacuum-packed breads and pizza bases, which is useful for stocking up before travelling elsewhere. (Recent listings show it operating on a scheduled pickup and delivery basis rather than dine-in, so it’s worth confirming before making the trip.)
Cecí Glúten Free in Gávea is an exclusively gluten free café with quiches, empanadas, brownies, and breads. It’s quite a small shop with only a few tables, making it a good option for takeaway and snacks.
Ôh Cookie Whey on Praia de Botafogo is a 100% gluten free and sugar free coffee shop for those with a sweet tooth: cookies, cakes, pies, and brownies. They also offer delivery.

gluten free rio de janeiro bakery — © Ôh Cookie Whey Rio de Janeiro

Fit de Fato Copacabana on Rua Raul Pompéia is a dedicated gluten free pizzeria with pizzas, focaccia, breads, and even gluten free beer. Choose from crusts such as sweet potato and cauliflower, with many vegetarian and vegan options, too.
Blezz Açaí Bowls in Copacabana is a dedicated gluten free açaí shop run by a celiac owner: bowls with safe granola, plus waffles and quiches. They’re known not only for their GF food but for their friendly service and cozy atmosphere; a perfect spot for breakfast or a light lunch.
La Trattoria is not a dedicated gluten free restaurant, but they do have some gluten free options, including GF pasta (for an additional fee of R$9). This family-run spot has been around since 1976, and has the cozy atmosphere to prove it.
Tapi Tapioca isn’t 100% GF, but there are many GF options; their website even has an ingredient list so you can see which items have gluten or not. Feast on tapiocas, acai, and other traditional Brazilian snacks, but always confirm with the staff regarding GF items.
Churrasqueira RJ is a barbecue restaurant in the heart of Ipanema. While not entirely gluten free, GF items are marked on the menu and staff are well-informed on the dangers of cross-contact.
In Barra da Tijuca: ABBA CAKE (a dedicated gluten free and lactose free bakery), Isabela (a coffee shop with cakes, pies, and breads), Spud Club (salads and hot plates, all gluten free), and Bio Gostosuras Funcionais in neighbouring Barra Olímpica, a small shop with a freezer stocked with gluten free quiches, cakes, and ready meals.

ABBA CAKE sem gluten rio de janeiro — © ABBA CAKE

Restaurante Tori on Rua Visconde de Pirajá in Ipanema is a dedicated gluten free restaurant with pastas, quiches, salads, breads, and desserts. It is a celiac-safe sit-down option steps from the beach.
Beyond the city: Boa Mão, a dedicated bakery in Icaraí, Niterói (across the bay), and Com Sutilê Culinaria, a 100% gluten free, lactose free, and sugar free pastry shop in Teresópolis, for those heading to the mountains.

Gluten free restaurants and bakeries elsewhere in Brazil

The listings above cover São Paulo and Rio. For additional resources, see Rio Sem Glúten, a comprehensive celiac resource for Rio de Janeiro (and elsewhere in Brazil), created by celiac Raquel Benati. It’s in Portuguese, and is updated frequently. There is also Celiciosa Trip, a Brazilian gluten free travel site with destination guides and maps for São Paulo, Rio, Porto Alegre, and beyond.

Dedicated gluten free bakeries and restaurants also exist in Curitiba, Porto Alegre, Belo Horizonte, and other large cities, and Brazil’s celiac associations (ACELBRA has state-level chapters) keep regional lists of shops and eateries.

A shorter list of the dedicated, celiac-safe places across the country. As always, confirm current status before visiting):

Campinas: Dona Nice Pães e Massas (a dedicated bakery that also does burgers and cakes), Casa Glúten Free (breads, cakes, cookies), and Amorah Confeitaria (cakes and brownies).
Curitiba: Sem Culpa (burgers, breads, and desserts), Santo (a 100% gluten free Italian spot in Batel with fresh pasta and ravioli), Christine Valente Sem Glúten (the chef has been celiac for over 20 years), Casa di Pão Sem Glúten (bakery), Batatiba Água Verde (fries and fast food), and Crema Lab (dedicated gelato in Batel).

sem gluten gluten free in Curitiba brazil — © Casa di Pão Sem Glúten, Curitiba

Porto Alegre: Restaurante A Colher in Cidade Baixa (home-style plates, pancakes, and pastas) and J3 Burguer (a dedicated gluten free burger house).

Brasília: SAUCKER Culinária Sem Glúten (an Asa Norte bakery that also serves meals, burgers, pizzas, and ice cream) and Pinoli Pizza (a dedicated gluten free pizzeria, also in Asa Norte).
Belo Horizonte: Alvarenga Comidaria (grilled dishes, salads, and risottos), Casa Tomilho (including little pastries made with angu (cornmeal) rather than wheat), and Pastel do Moinho (a dedicated stand where celiacs can finally eat pastel).

belo horizonte gluten free brazil — © Alvarenga Comidaria, Belo Horizonte

Florianópolis and Santa Catarina: Paní – Vida Sem Glúten (Rio Tavares), Escolha Biô (vegan and gluten free), Flora Natural Cozinha Saudável in Balneário Camboriú, and Cheiro de Café by Don Edu in Joinville.
Salvador: Restaurante CarolNutrii in Costa Azul, a dedicated gluten free restaurant with local Bahian options on the menu.
São Paulo state, beyond the capital: Mon Amour Panificadora Sem Glúten in Ribeirão Preto, Fatéri Sem Glúten in Santos, Cafetto Company in São José dos Campos, Enjoy Sem Glúten in São Carlos, and Pizza For Fun branches in São Bernardo and Piracicaba.
Foz do Iguaçu: Tudo Caseiro Delícias da Sol, a dedicated bakery — this is good news for anyone visiting the falls, and something I wish existed when I visited the beautiful site!
Caxias do Sul: Brigitte, with gluten free pizza rodízio and pastas on certain nights.
Ilha Grande (Vila do Abraão, Angra dos Reis): CHIWAWA TACOS, a dedicated gluten free taco spot on the island.

What dishes are not gluten free in Brazil?

Some of what is off limits during your trip to Brazil:

Pão francês: the crusty little wheat roll that is found at many Brazilian breakfasts, usually eaten with butter at the padaria counter. Off limits, sadly.
Salgados (savoury snacks), sold at every padaria, lanchonete, and party in Brazil. Nearly all are wheat-based or wheat-crumbed and should be avoided: coxinha (teardrop-shaped fried chicken croquettes), pastel (fried filled pastry, a market classic), empada/empadão (little pies), esfiha (Lebanese-Brazilian meat pastries), risole, croquettes, joelho, and despite the name pão de batata (potato bread, which is wheat bread with potato in it).
Kibe: a special warning for this one. The fried Lebanese-Brazilian snack looks like it could be pure meat, but as with the dish of the same name in Lebanon or Jordan, it is bound with bulgur or occasionally breadcrumbs.
Anything “à milanesa” or empanado: breaded and fried steak, chicken, or fish, coated in farinha de rosca (wheat breadcrumbs). The breadcrumb coating also sneaks onto gratins and stuffed crab shells (casquinha de siri), so ask.
Estrogonofe: Brazilian stroganoff (chicken or beef in a creamy tomato sauce, served with rice and potato sticks) is sometimes naturally gluten free, but some kitchens thicken the sauce with flour, and the batata palha on top is a packaged product whose label you should check. Confirm before eating.
Vatapá: the rich Bahian paste of bread, shrimp, coconut milk, and dendê. The acarajé fritter itself is made from gluten free ingredients, but it is usually filled with vatapá, so the filling is what makes it unsafe.
Bolinho de bacalhau: salt cod fritters, usually potato-based but sometimes made with wheat flour, and almost always fried in shared oil. Skip unless you can verify both.
Stock and bouillon cubes: widely used to season beans, rice, and stews, and they commonly contain wheat.
Shoyu-based dishes: Japanese-Brazilian food, some Chinese-influenced dishes, and certain meat marinades use soy sauce, which contains wheat. Avoid unless gluten free tamari is confirmed.
Beer and chopp: draft beer (chopp) flows freely at botecos and churrascarias, and it is off limits. Gluten free and gluten-removed beers exist in Brazil but are not widely stocked. Best to stick to caipirinhas, wine, or juice, and read labels (yes, even beer labels carry the gluten statement).
Sweets and baked goods: cakes, sonho (Brazilian doughnuts), churros with doce de leite, bolo de rolo (the Pernambucan rolled cake), and Christmas panettone are all wheat-based. Console yourself with quindim, brigadeiro, and paçoca from the safe list above.
Pão de alho: the garlic bread of churrascos everywhere, usually toasted directly on the grill. It’s both wheat-based itself and a cross-contact risk for the meat cooked on those same grills. Ask that your meat be kept separate.

A Celiac’s Gluten Free Guide to Brazil