My Gluten-Free Kitchen

While Nashville was my favourite destination on our honeymoon, and we ate extremely well during our time there, Memphis offered some of the best food of our trip (and also some of the worst, in terms of worrying about being glutened).

As always, these reviews are based on my own experience, and I strongly recommend you do your own research before dining out. Check out other reviews and recommendations, and don’t hesitate to emphasise your need for safe, gluten-free food. I’d always rather be the “annoying” customer going on about their gluten intolerance than be ill for a week because I didn’t make enough of a fuss.

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South of Beale (SOB) Downtown

We arrived in Memphis hot and crumpled after a four-hour Greyhound from Nashville. Breakfast had consisted of prepared fruit and tortilla chips we’d picked up from Whole Foods the previous day, so we were more than ready for ‘real’ food by the time we’d checked into our hotel (the beautiful, historic Peabody, right in the heart of downtown Memphis).

We didn’t want to venture too far, and with a lot of places marked online as closed (it was a Sunday), we decided to head to SOB’s downtown location, just a 15-minute walk from our hotel.

Something that struck me immediately about Memphis was how few people we encountered on the pavement. It was rare to run into other pedestrians, and when we did, they typically had accents that marked them as tourists – Australians, Irish, and other Brits.

After settling ourselves at the bar and reviewing the menu, I went for the chicken salad, which is almost always a safe option. I emphasised my need for gluten-free food, and though the bartender serving us seemed super laid-back, I found myself feeling nervous about how I’d feel afterwards.

Thankfully, the salad – with fried chicken and blue cheese – was absolutely delicious, and I felt fine after eating.

Recommended for:

• Lunch
• Dinner
• Also open for brunch on Sundays

Central BBQ (Downtown Memphis)

After spending the afternoon exploring downtown and visiting the National Civil Rights Museum, we were craving barbecue for dinner. The best reviews we could find suggested Central BBQ was the place to go, so we headed over on foot, once again noticing how quiet the streets were (which I found a little eerie).

As we approached the building, there was a long queue outside, which we joined, mouths watering at the delicious smells wafting from inside.

At one point, a group of angry Aussies stomped out, loudly complaining about there being no ribs left. Apparently, that was all they’d wanted, as they left with bad moods and empty bellies.

That was lucky for us, though, because the queue surged forward, and before we knew it, we were inside, scanning the menus on the walls and trying to decide before reaching the counter.

I opted for the mixed grill (pulled pork, brisket, and smoked turkey with fries) to try as many items as possible, and I specified that I needed gluten-free food when ordering. The guy actually thanked me for telling him, guided me to the safest side options, and made sure there was no bread on my plate – 10/10 service.

The food was outstanding (though I can’t speak for the ribs), with the pulled pork being the standout item on my plate. I would definitely go back to Central BBQ – the food, service, and atmosphere all contributed to a delicious, authentic Tennessee dining experience.

Recommended for:

• Lunch
• Dinner

Sunrise Memphis (Downtown Memphis)

Sunrise Memphis popped up on a few different gluten-free lists we’d found for the city, so this was a diner I was keen to try for breakfast one morning.

We arrived around 8:30 on a Monday morning and were pleasantly surprised to find no queue. I approached the counter, a little unsure of what to order, and asked what could be made gluten-free.

The friendly and efficient server explained that any sandwich could be made with gluten-free biscuits or toast, which immediately put me at ease.

There are plenty of options, all based on a similar theme (various combinations of bacon, sausage, eggs, and cheese). I chose the ‘McBetter’ – sausage, egg, and American cheese. As you’d expect from a fried breakfast sandwich, it was a little greasy, but substantial and satisfying.

The gluten-free toast held up well (important to note, as it sometimes disintegrates in your hands, leaving you with a messy handful of sandwich filling). With free coffee refills, we took our time, setting ourselves up for a busy day in what felt like a vibrant neighbourhood diner.

Recommended for:

• Breakfast
• Lunch

Vernon’s Smokehouse, Graceland

It wouldn’t be a visit to Memphis without spending the day at Graceland, so we spent Monday exploring Elvis’ home and the enormous museum attached to it.

After an early start and a few hours of sightseeing, our breakfast sandwiches from Sunrise felt like a distant memory, and we were ready to refuel.

There are several food outlets in Graceland, and we opted for Vernon’s Smokehouse, figuring that a barbecue joint was probably our best bet for gluten-free options.

Not wanting a huge, heavy meal, I went for a pulled pork roll (they had gluten-free bread on the menu) but really had to labour the point that I didn’t want them to put “normal” bread on my plate.

I stated this to two different people, and when I reached the person preparing the food, I repeated it again – maybe it was my accent, but I had to keep emphasising it until I felt like I was practically shouting.

Eventually, the guy switched the bread he was about to give me with a gluten-free roll, but it felt unnecessarily stressful to make such a fuss for an item that was clearly listed on the menu.

The food was fine but nothing special – it powered us through the afternoon as we toured the museum and Elvis’ private jets, but I don’t think it would have been up to the King’s standards!

Majestic Grille (Downtown Memphis)

The Majestic Grille, less than a five-minute walk from our hotel, was like stepping into the past. The grand building, originally built in 1913 as a silent movie theatre, has been transformed into a bustling, bistro-style restaurant that mixes modern touches with elegant original features.

Before leaving the hotel, I had already decided I wanted the half rack of ribs, which I’d convinced myself were definitely gluten-free. When I checked the menu, there was nothing specifically indicating the dish was gluten-free, but our waitress was happy to check with the kitchen, and they confirmed it was a safe option for me.

The ribs were some of the best I’ve ever eaten, and ten days on from our wedding, they satisfied the craving I’d had since avoiding them at our wedding to keep my pristine white dress spotless.

The large projection screen is still in use, and they play silent movies on it as you dine, preserving the restaurant’s original atmosphere. It was the loveliest, most relaxed dining experience – we took our time sharing a bottle of wine and enjoying our meal before heading back to the Peabody for dessert.

Recommended for:

• Lunch
• Dinner
• Also open for Sunday brunch

Peabody Hotel (Downtown Memphis)

Finally, a special mention for the Peabody Hotel Lobby Bar. Thanks to the daily duck parade, we found ourselves spending time in the lobby bar, sipping our way through the cocktail menu, and enjoying the antics of the hotel’s resident ducks in the lobby fountain.

We returned to the lobby for a drink after dinner each evening, and on our last night, we treated ourselves to the chocolate duck. It was a slightly ridiculous, decadent dessert – a white chocolate duck filled with dark chocolate mousse. While gluten-free, it wasn’t lactose-free – but sometimes, it’s worth taking the hit.

The mousse was smooth, velvety, and rich, while the white chocolate provided a crisp, sweet contrast. This was all about the experience: sitting in the bar of this beautiful, grand old hotel, sipping a cocktail, and sharing a decadent dessert – a honeymoon memory I’ll cherish for a long time.

Recommended for:

• Snacks
• Cocktails
• People watching