10 Must-Try Gluten-Free Spots in Tennessee (You’ll Thank Me Later)

Craving incredible gluten-free finds across Tennessee without the guesswork? You are in the right place. I mapped out can not-miss spots where flavor takes center stage and gluten-free never feels like a compromise. From upscale plates to bakery bliss, these are the places you will tell your friends about tomorrow.

1. Sunflower Bakehouse (Nashville)

Sunflower Bakehouse proves gluten-free can taste downright joyful. You will find indulgent cupcakes, tender muffins, and donuts that actually feel like a treat, not a workaround. The vibe is sunny and welcoming, making it perfect for a quick coffee and pastry or a lingering chat with friends.

Ask about seasonal flavors and rotating specials, because they often nail nostalgic bakes. The staff understands cross-contamination and will guide you toward safe, delicious choices. If you love brunch vibes, their savory bites and dairy-free options round out the experience.

Come early on weekends, because favorites sell out fast. Grab an extra box for later, and your future self will thank you. This is the spot that converts skeptics into believers.

2. Gluten Free Goose, A Bakery (Nashville)

At Gluten Free Goose, everything is safely crafted for you, so you can relax and shop with confidence. Expect crusty breads that toast beautifully, flaky pastries that resist the crumbly stereotype, and desserts that feel celebratory. It is the kind of place where you stock up for the week and still sneak a cookie for the drive home.

The staff is knowledgeable about ingredients and can help with dairy-free or nut-aware choices. You will see seasonal bakes, from fruit galettes to holiday pies, each thoughtfully made. Grab sandwich loaves, bagels, and sweet rolls to rebuild your pantry.

Pro tip: pre-order for special events. Their cakes are crowd-pleasers, gluten-free or not. You will taste the care in every bite.

3. etch (Nashville)

etch is where gluten-free goes upscale, and you still feel like you get the full experience. Thoughtful servers will walk you through safe choices, and the kitchen treats restrictions with precision. Expect bold sauces, balanced textures, and plating that makes you pause before that first bite.

If you are celebrating, this is an easy yes. Share a few starters and ask about modifications, because they are skilled at accommodating without sacrificing flavor. The cocktails complement the menu beautifully, and the vibe stays lively without being loud.

Reserve ahead for weekends. Dress up a little and make it a night. You will leave feeling seen, satisfied, and already planning a return visit.

4. Mangia Nashville (Berry Hill)

Mangia Nashville turns comfort food into a safe, cozy ritual. Gluten-free pasta that holds its bite, sauces that simmer with love, and friendly service make this a go-to. If you miss garlic bread moments, ask about gluten-free alternatives to pair with those saucy plates.

The energy is warm and communal, perfect for weeknight dinners or casual dates. Shareable dishes mean you can try more without overthinking. They handle cross-contact questions with care, giving you confidence to relax and enjoy your meal.

Save room for dessert, because they often have options you will not want to skip. Make a reservation during peak hours. This spot is comfort, conversation, and Italian cravings answered.

5. True Food Kitchen (Nashville)

True Food Kitchen feels like a fresh reset, especially if you want naturally gluten-free choices. Bowls layered with veggies, lean proteins, and zesty dressings make eating well feel exciting. Menus shift with the seasons, so there is always something new that matches your mood.

Servers know their stuff, and the labeling helps you order quickly. You can go light or hearty, from salads to curry bowls, without losing flavor. Drinks like herbal teas and bright mocktails round out the feel-good vibe.

Bring friends with mixed diets, because everyone finds something they love. It is an easy weekday lunch or pre-show dinner. You will leave energized, not weighed down, and ready for whatever is next.

6. Butcher & Bee (Nashville)

Butcher & Bee is made for sharing, even when you are gluten-free. Think bold dips, vibrant salads, and grilled proteins that satisfy without fuss. The menu changes often, but staff will steer you toward safe, exciting combinations.

Ask about gluten-free adaptations for spreads and sides, because they are flexible and creative. The flavors lean bright and Mediterranean, perfect for mixing and matching at the table. You get variety without sacrificing safety, which makes group dining easier.

Pair your picks with a crisp wine or a clever mocktail. The atmosphere is buzzy but relaxed, ideal for catching up with friends. Leave happy, full, and already plotting your next lineup of plates.

7. Urbangrub (Nashville)

Urbangrub is a crowd-pleaser when your group has mixed needs. The menu spans oysters and seafood to steaks and fresh sides, with gluten-free options that feel complete. Servers are ready to answer questions and flag safe preparations, so you can order confidently.

The vibe is lively without losing polish, great for birthdays or Friday nights. You will find cocktails that match the mood, plus seasonal specials worth exploring. Portions are generous, making it easy to share a few plates.

Book a table on the patio when the weather cooperates. Come hungry, because the menu rewards curiosity. It is the place you suggest when you need something for everyone, including you.

8. Locust (Nashville)

Locust is a chef-driven adventure where details matter, including gluten-free needs. The menu is lean and focused, so communicate early and the team will guide you thoughtfully. Expect surprising textures, balanced acids, and a pace that turns dinner into an experience.

It is the kind of place where you trust the kitchen and let them lead. Dishes arrive like tiny works of art, yet remain deeply satisfying. Seating is limited, so snag reservations as early as you can.

Bring an open mind and your curiosity. Ask about modifications respectfully, and they will do their best. You will leave with a story, not just a meal, and that is the magic here.

9. The Three Mothers Cuisine & Bakery (Murfreesboro)

The Three Mothers feels like a hug in bakery form. You can grab gluten-free pastries that taste homemade and sit down to comforting meals that hit the spot. Staff members are attentive about ingredients and happy to walk you through safe picks.

Rotating specials keep things interesting, from hearty soups to sweet bites perfect with coffee. It is a wonderful stop when you are passing through Murfreesboro or planning a low-key lunch. The atmosphere invites you to slow down and savor.

Take home extra bread or dessert, because leftovers are gold. Ask about holiday orders if you need something special. This is a community-forward gem where care is baked into every bite.

10. Midtown Cafe (Nashville)

Midtown Cafe is that reliable Nashville standby with a polished feel and a thoughtful gluten-free approach. Brunch or dinner, you will find well-executed classics that never feel like second choices. Servers anticipate questions and accommodate with ease, which lowers the stress immediately.

Expect fresh seafood, balanced salads, and comforting sides that round out the plate. The wine list is curated to complement the menu without being fussy. It is ideal for business lunches, date nights, or pre-theater meals.

Make a reservation for peak hours to avoid the wait. Ask about daily specials for seasonal surprises. You leave content, cared for, and reminded that gluten-free can be wonderfully classic.