Gluten free Isle of Wight
About Darragh Gray – Isle of Wight blogger
Our guest blogger Darragh Gray follows a gluten free diet. He works in the charity sector and in his spare time he loves travelling – as well as photographing and blogging his adventures. He’s been visiting the Isle of Wight regularly on family holidays since he was a child and, in 2022, he moved from London to Southsea which gives him even more opportunity to explore the island!
You can follow Darragh’s adventures on his Instagram account: @travelling__penguin
The Isle of Wight is increasingly recognised as a great destination for foodies – and rightly so. But what about those who follow a gluten free diet? We asked Wightlink’s guest blogger Darragh Gray to tell us where he eats when he’s on the Island.
“It’s true that the island lacks some of the chain restaurants we might rely on elsewhere, and it’s not always easy to find full menu info online. But don’t let that put you off! The good news is that there’s an incredible selection of fantastic independent eateries who welcome gluten free diners.
What’s more, you’ll often find lots of local produce on the menu – from the legendary sweet Isle of Wight tomatoes and juicy strawberries, to tender locally-reared lamb and seafood fresh off the boat.
With such a wide choice available, this article can only scratch the surface. But here are some of my personal favourites to help you plan your visit, which all come tried and tested. And, if you’re a gluten eater, please read on too – these make great choices whatever your dietary requirements!”
Bistros on the Isle of Wight
Top pick
Close to the heart of Cowes yet something of a secret, this lovely little bistro has an intimate vibe. Settling down to a two or three course evening meal here always feels like a proper experience and whenever I’ve visited, virtually all dishes have been gluten free or adaptable.
You won’t find much information online, but the short menu changes seasonally and is packed with delicious local produce. Service is great too, from the husband-and-wife led team.
Last time, we enjoyed local crab with a creamy mousse, followed by tender loin of Isle of Wight lamb, and homemade salted caramel ice cream. You usually get a few nice little extras thrown in too! Starters £8.50, mains £20+.
Best of the rest
Bellamy’s Bistro, Sandown is a real highlight of this seaside town. It’s a small, friendly place with a lovely old-fashioned feel – and you’ll find plenty of gluten free options to choose from with the help of switched-on staff.
Pendleton’s, Shanklin, is in the heart of the Old Village. It’s a popular small restaurant serving mainly traditional home-cooked dishes, and they’re well used to serving GF guests here.
Gluten Free Pub Grub
Top pick
Around 10 minutes’ walk from Brading station and town centre, the Yarbridge is a great family-run pub that manages to feel cosy and classy at the same time. It has a great outdoor terrace for warm days too.
The food here is definitely a cut above the usual pub grub, and eating gluten free is a stress-free experience. There are many naturally GF dishes on the menu, while the helpful team is always happy to adapt others.
There’s a good choice of meat, fish and veggie options. I particularly like the salmon in blue cheese sauce, and the Sunday roasts are top drawer too. Even the fresh veg that come with the meals are beautifully prepared. Starters from around £7, mains £15+.
Best of the rest
If you’re exploring West Wight, the historic Wight Mouse Inn, Chale makes a great place to stop for a bite. There’s a good range of gluten free options from sandwiches to main meals – including on the vegetarian and kids’ menus.
At The Spyglass Inn, Ventnor, you can eat inside or out while overlooking the beach. The many GF choices include sandwiches, pub classics and fresh local seafood dishes.
Steaks & burgers
Top pick
On the Rocks offers something a bit different. You cook your own food here – or rather you get to finish it off to your own liking on a hot stone plate on your table!
The restaurant has a modern and stylish vibe, and the menu is a focused list of high-quality meat and seafood dishes (or you can even combine the two). For example, you’ll find several cuts of steak, cajun chicken breast, rack of lamb, tuna and a seafood combo. There are usually a couple of puddings we can have too!
I recently enjoyed a generous serving of lamb cutlets and seafood served together. We were given complimentary gluten free bread to start, and unlimited helpings of both chips and an appetising salad with our mains, plus a sauce of your choice. Mains from around £20, steaks from around £30+ including all the trimmings.
Best of the rest
Harbour Kitchen, Cowes makes a lovely spot for a juicy burger. They have gluten free buns and all the patties are safe, including the veggie and vegan ones. There are plenty of other options for us on the wider menu too!
The Cow at Tapnell Farm is a unique spot in the north of the island, set in a converted Swiss barn. The menu is centred around steaks and an impressive list of burgers, with gluten free diners well catered for.
Gluten Free Fish ‘n’ Chips
Top pick
Happy Haddock, Shanklin and Sandown
This is always the first place I think of whenever I have a craving for a fish supper! There are branches in Shanklin and Sandown, both serving proper chippy chips, fish in a crispy gluten free batter, and various other items including a gluten free curry sauce.
Prices are good too, with a standard-size cod and chips coming in under £10. There’s usually a wait for gluten free, but I’ve never found it too long and you’re welcome to call in advance to check. You can either eat in, or take your catch down to the seafront!
Best of the rest
The portions at Stotesbury’s takeaway, Newport are huge, the staff are super helpful and there’s a superb range of gluten free options that goes beyond just fish. There’s no website, but you can find it in the town centre at 43 St James’ St, Newport PO30 1LG.
Alternatively, for a sit-down fish and chips with an unbeaten clifftop location, head to the Culver Haven Inn located between Bembridge and Sandown. There are several other homemade gluten free options too.
Mediterranean flavours
ADA Mediterranean Kitchen, Ryde
Halfway up Ryde’s main street, ADA is a relaxed and welcoming kind of place with strong Turkish and Greek influences on its extensive Mediterranean-themed menu.
You’ll be handed a menu card with lots of GF options marked up to make things easy. I can definitely recommend the lamb kleftiko, and I also love mixing up the small plates for a bit of variety. There’s also a bargain all-you-can-eat mezze on Wednesday evenings too. Starters from around £6, mains from around £17. Takeaway menu also available.
Best of the rest
Paseo, Ryde is a new tapas restaurant on Ryde seafront with friendly service. Its menu includes several Spanish classics and a few slightly more unusual dishes too, most of which are gluten free.
While not quite Mediterranean, the food at The Basque Kitchen, Cowes evokes an atmosphere of the authentic Spain. Its upscale menu of tapas and larger plates is very GF-friendly with almost nothing off limits.
Asian Cuisine
Top Pick
As any coeliac knows, reliable Chinese restaurants are as rare as hen’s teeth, so I always look forward to visiting Dragon Pearl when I’m on the Isle of Wight. It’s comfortable and clean, and the staff are lovely.
There’s an extensive menu with all the traditional classics, and a decent choice of gluten free options. How about sweet and sour chicken, duck with ginger and spring onions, crispy shredded beef or perhaps king prawns with cashew nuts?
There are soups and veggie options that we can have too, and you can request egg fried rice. Soups from £6.50, mains from £11. Takeaway menu also available.
Best of the rest
Black Cat, Shanklin is a Thai restaurant in a quirky old building in the old village with a good range of GF options and tasty food. Don’t worry, the allergen folder they give you is easy to navigate and the kitchen is clued up!
If you hanker for a curry, The House of Spice, Shanklin is a modern curry house with plenty of the popular favourites where you should feel comfortable dining. Eat in or takeaway.
On the beach
Top pick
The Beach Shack, Steephill Cove
When you long to be somewhere with only the sound of the waves for company, you can’t do much better than this simple daytime café in the wonderful Steephill Cove. You’ll find good quality gluten free soups and sandwiches among the short menu of light bites, and Planet Lager in bottles too.
Just so you know Steephill Cove is something of a hidden gem, best accessed on foot from Ventnor. There’s no loo at the café but there’s a well-maintained public toilet nearby. Sandwiches and soups cost from around £7.
Best of the rest
The Reef, Sandown isn’t fancy, but it enjoys an unbeaten position on the promenade with some really good GF comfort food options that you won’t easily find elsewhere. Chicken Katsu burger, anyone? It has a separate children’s menu too.
The Steamer Inn, Shanklin is another great seafront choice with a large outdoor terrace and plenty of GF options clearly marked on an extensive menu of light bites, pub classics and fish dishes. Its trademark seafood chowder is a favourite.
Gluten Free Cafes
This section probably calls for an article all of its own, and it’s tricky to choose… but here are three of Darragh’s personal favourites!
Top pick
This idyllic Old Village hideaway is a longstanding favourite of mine and somewhere I always take new visitors to the island. The pretty, quirky cottage-style building is set in beautiful lawns with inside seating as well as plenty of outside tables and parasols.
Sandwiches, ploughman’s and homemade scones are among the items you can have gluten free. They make good use of fresh local produce, and offer a selection of main courses too.
Their flexible menu makes Vernon Cottage a top stop whether you fancy a light bite, full lunch, afternoon tea or just a cuppa or glass of something (it’s licensed too).
Best of the rest
Friendly café No 64 in Ryde has a lovely setting looking down a steep street to the Solent. It caters very well for GF guests, whether you’re after breakfast, lunch, or coffee and freshly-made cake.
Off the Rails near Yarmouth is uniquely set in a former train station and offers plenty to tempt gluten free visitors at breakfast, lunch or elevenses. Licensed for drinks and good for vegans too.
And finally, for beer lovers!
You’ll find the ubiquitous gluten free Peroni easily enough across the Isle of Wight but, for something different, look out for refreshing Planet Lager brewed locally by Goddard’s – you’ll be supporting another local business at the same time.
It’s available in bottles at a several pubs and restaurants across the island. But if it’s a draught pint you’re after, it’s usually worth trying The Ale House in Cowes, The Old Village Inn in Bembridge, and The Mermaid Bar at the Isle of Wight Distillery (which serves tasty gluten free pizza too!)
Alternatively, Blacksheep in Ryde usually has Jubel Peach on draught, while quirky Boojum & Snark microbrewery in Sandown often has something interesting (or bottles of Planet as a fallback).
In Ventnor, you can usually find a few options in bottles or cans at The Exchange, The Spyglass Inn or The Volunteer. The Star in Ryde and The Bargeman’s Rest and Newport Ale House, both in Newport, are also a good bet.
ℹ️ Please note that menus, chefs and staff can change over time and approaches to cross-contamination risk do vary. Please treat this article as a guide only, and ask any questions you need when making a booking, to ensure your own requirements are understood.
ℹ️ Also bear in mind that that some restaurants on the island operate seasonally and some close on certain days of the week. Please check websites and social media channels before setting out.
