Eat Well, Cook Well
Health & Allergen
Information
Everything you need to know about allergens, dietary suitability, and the remarkable health benefits of Sri Lankan cuisine.
⚠️ Allergen Notice: Information below is a general guide. Always inform your class instructor or chef of any allergies or intolerances before cooking or eating. Specific recipes may vary.
Dietary Suitability
Sri Lankan cuisine is one of the most inclusive in the world — here's how it fits your dietary needs.
Vegan
Many traditional Sri Lankan dishes are naturally vegan. Rice & curry with vegetable curries, string hoppers, pol sambol (without Maldive fish), and most lentil dishes are fully plant-based.
✓ Suitable
- •Dhal Curry
- •String Hoppers
- •Jackfruit Curry
- •Wambatu Moju
✗ Avoid
- •Dishes with Maldive fish flakes
- •Egg hoppers
Vegetarian
Sri Lanka has a rich vegetarian tradition. Most curries can be made meat-free, and the island has a long Buddhist and Hindu culinary tradition of purely plant-based cooking.
✓ Suitable
- •All vegetable curries
- •Egg hoppers
- •Rice & curry (veg)
- •Pol sambol
✗ Avoid
- •Fish and meat curries
Gluten-Free
Rice is the staple of Sri Lankan cuisine, making it a naturally gluten-free food culture. Hoppers, string hoppers, rice & curry are all gluten-free. Avoid roti-based dishes.
✓ Suitable
- •Rice & curry
- •Hoppers
- •String hoppers
- •Most curries
✗ Avoid
- •Kottu Roti
- •Pol Roti
- •Paratha
Dairy-Free
Coconut milk replaces dairy across all of Sri Lankan cooking. It's one of the most naturally dairy-free cuisines in the world — ideal for those with lactose intolerance.
✓ Suitable
- •Almost all traditional dishes
✗ Avoid
- •Some modern Sri Lankan desserts
Allergen Guide
A breakdown of the 14 major allergens as they relate to Sri Lankan cuisine.
Commonly Present
Coconut
Coconut milk, cream, and desiccated coconut are core to most curries, sambols, and hoppers.
Found in:
Mustard
Mustard seeds are commonly tempered in hot oil as a flavour base for many curries and pickles.
Found in:
Gluten
Present in roti-based dishes. Rice-based dishes (hoppers, string hoppers, rice & curry) are naturally gluten-free.
Found in:
Occasionally Present
Eggs
Used in hoppers and some curries. Many rice-based dishes are egg-free.
Found in:
Fish & Shellfish
Common in coastal curries. Maldive fish flakes are also used as a flavouring in some sambols.
Found in:
Sesame
Occasionally used in certain dishes and some Sri Lankan sweets (kavun).
Found in:
Rarely Present
Tree Nuts
Not a traditional ingredient in Sri Lankan cooking, though cashews appear in some rice dishes.
Found in:
Dairy
Sri Lankan cooking uses coconut milk rather than dairy. Dairy is very uncommon.
Found in:
Soy
Not typically used. May appear in some modern adaptations of traditional dishes.
Found in:
Understanding Spice Levels
Sri Lankan food has a reputation for being spicy — here's what to expect, and how we adapt for all palates.
Aromatic and flavourful with no significant heat. Great for children and spice-sensitive palates.
e.g. String Hoppers, Plain Rice, Coconut Milk Curry
Gentle warmth that builds slowly. A comfortable level for most people unfamiliar with Sri Lankan food.
e.g. Dhal Curry, Wambatu Moju, Chicken Curry (mild)
Noticeable heat but well-balanced by coconut milk. The standard for most authentic preparations.
e.g. Rice & Curry (traditional), Fish Ambul Thiyal
Bold, fiery heat. Typical of sambols and some dry curries where chilli is a star ingredient.
e.g. Pol Sambol, Seeni Sambol, Devilled dishes
Intense heat for those who love a serious chilli kick. Always prepared on request.
e.g. Extra-chilli versions of any dish on request
All classes and recipes can be adjusted to your preferred spice level. Just let us know!
Why Sri Lankan Food is Good For You
The Health Benefits
Anti-Inflammatory Spices
Turmeric, black pepper, and ginger — used daily in Sri Lankan cooking — have well-documented anti-inflammatory properties.
High in Fibre
Lentils (dhal), vegetables, and jackfruit provide excellent dietary fibre, supporting gut health and sustained energy.
Heart-Healthy Fats
Coconut contains medium-chain triglycerides (MCTs), which the body metabolises differently from other saturated fats.
Rich in Antioxidants
Curry leaves, cinnamon, and cloves are among the most antioxidant-dense ingredients used in everyday cooking.
Plant-Forward
Sri Lankan cuisine is naturally vegetable-rich, with dishes like jackfruit, aubergine, drumstick, and bitter gourd at the forefront.
Balanced Macros
A traditional rice & curry meal provides complex carbohydrates, plant protein from lentils, and healthy fats from coconut.
Have a Specific Dietary Requirement?
We're happy to tailor any recipe or class menu to your needs. Contact us and we'll find the perfect solution.
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