Best Gluten-Free Pasta Alternatives
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Looking for the best gluten-free pasta alternatives that actually taste great? Whether you’re gluten-intolerant, have celiac disease, or just exploring healthier swaps, this guide covers top-rated gluten-free pastas that deliver on flavor, texture, and nutrition. Say goodbye to bland noodles and discover delicious options that rival the real thing.
With so many options nowadays, it is hard to tell which ones are good and which ones are duds. I’ve cooked, tasted, and tested my way through the ever-expanding world of gluten-free pasta. In this article, I’ll break down which options hold their shape, offer the best texture, and provide added nutritional benefits—helping you find the perfect fit for your favorite recipes.
What makes a Good Gluten-Free Pasta
Traditional wheat pasta keeps it simple: semolina, durum wheat, maybe an egg, and a pinch of salt. Very simple, with minimal ingredients, no unnecessary fillers and a solid structure that doesn’t turn to mush.
The same concept applies to good gluten-free pasta. Many alternative options, whether it’s non-dairy milk or plant-based meat, contain ingredient lists a mile long. These ingredients tend to include thickeners, emulsifiers, preservatives, and other additives that are included in an attempt to replicate the properties of the real food.
When it comes to gluten-free pasta, here’s what to look for:
- A short ingredient list with real food ingredients.
- Pasta that stays firm and doesn’t disintegrate when cooked.
- A satisfying bite, chewy, not gummy or grainy.
Rice and Corn-based Gluten-free Pasta Alternatives
Most pasta eaters would not even know these options are gluten-free. Corn and rice, are the closest in taste and texture to wheat pasta, making them an easy swap and a great place to start with.
Brown Rice Pasta
Brown rice pasta, along with corn pasta, could be considered the OG of gluten-free pasta alternatives. This option has been around the longest, and for good reason. It is mild in flavor, holds its shape, and works well for everything from spaghetti to pasta salads. Plus, Brown rice is the healthiest and most mineral-rich food commodity, rich in fiber supporting digestion and overall health.
Brands like Jovial make high-quality brown rice pasta in various shapes with just two ingredients: organic brown rice and water. Simple, clean, and effective.
“Jovial is my favorite gluten-free pasta. It is the one that I’ve found most resembles traditional Italian semolina pasta when you cook it both in terms of taste and texture.”
— Michelle Price, Honest and Truly
Corn Pasta
This type of gluten-free pasta is often blended with rice or quinoa. You’ll find it as the standard option for most major brands, and once you taste it, you’ll know why. Corn pasta, especially when blended with rice, is almost a dead-ringer for wheat pasta.
It’s naturally gluten-free and has a subtle sweet taste that pairs with bold and hearty sauces like a good lamb bolognese or spicy arrabbiata. Corn contains antioxidants like lutein and zeaxanthin, which are great for eye health.
Legume-based Gluten-free Pasta Alternatives
If you’re looking for something with a bit more nutrition beyond just being gluten-free, legume-based pasta is your best option. Legume pasta, made from ingredients like chickpeas, lentils, soybeans and peas, can be found mixed or standalone. They bring a boost of protein, fiber and essential nutrients needed by your body.
Chickpea Pasta
Chickpea pasta is newer on the gluten-free scene, mostly thanks to the brand Banza and its suite of chickpea products, from pasta to pizza crust. My favorite pasta is chickpea because it’s more than just a wheat alternative; it’s a nutritional upgrade. It has nearly double the protein of traditional pasta and significantly more fiber, which helps keep you full longer and is gut-healthy.
For a 57g serving size, chickpea pasta offers 14g of protein, 8g of fiber, and 32g of carbohydrates. Compared to wheat pasta, chickpea pasta is higher in protein and lower in carbohydrates, making it a more balanced meal option.
Two caveats about chickpea pasta to be aware of include:
- I recently tried cooking this type of pasta and noticed it can be a bit of a handful—it tends to foam and boil over quickly, so you’ve got to keep a close eye on it.
- I discovered that depending on the brand, the ingredient list can be surprisingly long; many of them use gums and additives to nail the perfect texture for chickpea pasta. Worth checking the labels before you buy!
“I love GF pasta that is fortified with veggies like red beans or black beans. That way, we get our carbs with a side of protein!”
— Ksenia Prints, At the Immigrant’s Table
Lentil Pasta
Lentil pasta, particularly red lentil pasta, has surged in popularity lately for a similar reason as chickpea pasta, its noteworthy nutrition. It’s an excellent source of plant-based iron, making it a great choice for vegetarians and anyone looking to boost their nutrient intake. Lentils have a wide range of nutritional benefits you can rely on. Unlike some gluten-free pasta that struggles with texture, lentil pasta holds up beautifully in soups and broths, maintaining its firmness without mush.
Ancient Grains and Root-based Gluten-free Pasta Alternatives
For those looking to expand more than usual, ancient grains and root-based offer unique flavors with additional health benefits.
Buckwheat Pasta
Buckwheat pasta, also known as “soba” noodles in Japanese cuisine, deserves its category of gluten-free pasta. These noodles, along with rice noodles or millet noodles, make excellent substitutions for ramen and can be used in a plethora of Asian noodle soups and stir-fries like these spicy udon noodles.
They’re also great in cold salads. Lotus Foods makes a variety of these Asian-style organic, gluten-free noodle options that are worth seeking out if you enjoy Asian cuisine as a gluten-free eater. Plus, they also provide rutin, a plant compound known for supporting heart health and reducing inflammation.
Cassava Pasta
Cassava is the root of tapioca. This type of gluten-free pasta alternative has gained popularity in niche diets such as AIP, or autoimmune paleo protocol since it’s not only gluten-free but also grain-free, lectin-free and legume-free.
Cassava pasta is a bit softer than other gluten-free options. Take care not to overcook it. It’s also best eaten immediately, not as leftovers.
Nut-based Gluten-free Pasta Alternatives
Nut-based alternatives offer a delicious, nutritious way to enjoy your favorite pasta dishes without gluten.
Nut Pasta
If you are looking for something a little different, this one is for you. Like almond flour pasta, it offers an alternative both gluten and grain-free. Brands like Cappellos have capitalized on this market, catering to paleo eaters looking for pasta that’s not only gluten-free but legume-free as well. While comes in many shapes, it’s most often used as lasagna sheets.
Note that this pasta type often includes eggs in the ingredient list and is unsuitable for anyone with a nut allergy.
Wrapping it up
Gluten-free pasta is no longer just an afterthought. Thankfully, building out a gluten-free pantry now offers many possibilities that didn’t exist just a few years ago. Nothing better exemplifies that than the myriad of gluten-free pasta on the market today.
Whether you’re shopping in a remote, rural grocery store or a high-end specialty foods store, the choices are vast and no longer compromise on taste or nutrition. So when spaghetti squash or veggie noodles just won’t fill your pasta cravings, options like bean, lentil, cassava and buckwheat pasta can now provide a comforting and satisfying gluten-free meal.
