Gluten-Free Pasta Alternatives: What Can You Eat Instead?
If you need to avoid gluten, giving up ordinary wheat pasta doesn’t mean giving up pasta dishes altogether. There are now all sorts of gluten-free pasta alternatives available, including pasta made from rice, corn, chickpeas and lentils, as well as vegetables that can be turned into something completely different but still work brilliantly with your favourite pasta sauces.
The important bit, particularly if you have coeliac disease, is not simply assuming that something must be gluten-free because its main ingredient naturally doesn’t contain gluten. You still need to check the actual product you’re buying.
If you’ve bought gluten-free pasta before and ended up with a pan of something that went from rock hard to mush while you weren’t looking, you’re not alone either. Different types can behave very differently from ordinary wheat pasta.
I’ve shared my tips for cooking gluten-free pasta separately, but first, let’s look at what you can actually buy.
What pasta is gluten-free?
Traditional wheat pasta isn’t gluten-free because wheat contains gluten.
Gluten-free pasta is instead made using ingredients such as rice, corn, chickpeas, lentils or combinations of different gluten-free flours.
You’ll find plenty of products specifically labelled gluten-free in UK supermarkets now, and some are remarkably similar to ordinary pasta.
Others taste and behave completely differently.
If you have coeliac disease, don’t rely solely on the fact that the main ingredient appears naturally gluten-free. Check the packaging and allergen information of the actual product you’re buying and follow advice from Coeliac UK about gluten-free food and labelling.
That’s particularly important with products containing several ingredients or foods manufactured somewhere that also handles gluten-containing cereals.
1. Brown rice pasta
Brown rice pasta is probably one of the easiest gluten-free pasta alternatives to start with if you want something relatively similar to ordinary pasta.
It’s made using brown rice flour, although ingredients vary between products.
The flavour is fairly mild, so it works with most of the things you’d normally serve with pasta, including tomato sauces, pesto and creamy sauces.
You’ll find rice-based pasta in shapes such as spaghetti, penne and fusilli, which also makes it easy to swap into familiar recipes.
The texture can be a little different from wheat pasta, and it can become sticky or soft if it’s overcooked. Follow the instructions for the particular brand you’re using rather than automatically giving it the same cooking time as your usual pasta.
Good for: everyday pasta dishes where you want a fairly neutral alternative.
2. Corn pasta
Corn pasta is another widely available gluten-free option.
Some products are made predominantly from corn, while others combine corn with rice or other ingredients, so once again it’s worth checking the packet.
It tends to have a mild flavour and is available in lots of familiar pasta shapes.
I think this is one of the advantages of buying actual gluten-free pasta rather than replacing pasta with vegetables. If you’re making macaroni cheese, for example, you probably want something that’s actually shaped like macaroni rather than trying to convince yourself that a spiralised courgette is basically the same thing!
Good for: familiar pasta dishes and people wanting something reasonably close to wheat pasta.
3. Chickpea pasta
Chickpea pasta is made using chickpeas or chickpea flour and has become much easier to find.
It’s useful if you’re looking for a gluten-free pasta that also has a different nutritional profile from traditional white pasta. Depending on the product, chickpea pasta can contain more protein and fibre.
It has a more noticeable flavour than rice or corn pasta, though, so I wouldn’t expect it to taste exactly the same as ordinary pasta.
I think stronger sauces work particularly well with it.
Check the label if you need to avoid gluten medically, even though chickpeas themselves don’t naturally contain gluten.
Good for: pasta salads, tomato-based sauces and anyone interested in pulse-based pasta.
4. Lentil pasta
Lentil pasta is similar in principle to chickpea pasta but is made using lentils or lentil flour.
Red lentil pasta is particularly common and, unsurprisingly, can have a slightly different colour from the pasta you’re used to.
It also has its own flavour and texture, so it’s another one I’d treat as an alternative in its own right rather than expecting an identical replacement.
Like chickpea pasta, the protein and fibre content varies between products, so compare the nutrition labels if that’s important to you.
Lentil pasta can soften quite quickly during cooking, which makes following the packet instructions particularly important.
Good for: tomato sauces, pasta salads and pulse-based pasta dishes.
5. Quinoa pasta
Quinoa pasta is another option you’ll sometimes find among gluten-free products.
Don’t assume that a packet labelled quinoa pasta contains nothing but quinoa, though. Some products use quinoa alongside corn, rice or other flours to create a texture that works better as pasta.
That means the ingredients and nutritional information can differ quite considerably between brands.
It usually has more of a distinctive flavour than plain rice pasta, so whether you like it may simply come down to personal preference.
Good for: trying something different when rice and corn pasta aren’t your thing.
6. Buckwheat and gluten-free soba noodles
This one is slightly confusing because despite having “wheat” in its name, buckwheat isn’t actually wheat.
Buckwheat can therefore be used to make gluten-free noodles.
However, that doesn’t mean all soba noodles are gluten-free. Some contain wheat flour alongside buckwheat.
This is exactly why checking the actual packet matters so much rather than making assumptions based on the name of one ingredient.
Pure buckwheat noodles have quite a distinctive earthy flavour and work particularly well in noodle bowls, soups and Asian-inspired meals.
Good for: noodle dishes, soups and cold noodle salads.
7. Courgette noodles
You don’t necessarily have to buy gluten-free pasta at all.
Courgettes can be spiralised into long strands usually known as courgetti or zoodles. You can use a spiraliser, julienne peeler or even an ordinary vegetable peeler if you don’t mind wider ribbons.
I’m not going to pretend they taste like spaghetti because they very obviously taste like courgette!
What they do give you is another way to serve sauces and toppings you’d normally use with pasta.
They contain quite a lot of water, so avoid cooking them for too long or you can end up with a very watery dinner.
Good for: adding more vegetables and lighter tomato or pesto-style dishes.
8. Spaghetti squash
Spaghetti squash is another vegetable that can take the place of pasta in some meals.
Once cooked, the flesh separates into long strands when scraped with a fork, which is where the name comes from.
It doesn’t taste or feel exactly like spaghetti, but the strands work surprisingly well with tomato-based sauces.
The biggest problem in the UK is probably finding one. They’re considerably easier to spot in American recipes than they sometimes are in your local supermarket!
Good for: a naturally gluten-free vegetable alternative to spaghetti.
Which gluten-free pasta tastes most like normal pasta?
This will come down partly to the particular brand you buy, but rice and corn-based pastas are probably where I’d start if your priority is finding something relatively neutral.
Pulse-based pasta such as chickpea and lentil pasta has a more noticeable flavour.
That’s not necessarily a bad thing. You might actually prefer it.
I’d just approach gluten-free pasta expecting there to be differences rather than assuming every product is trying to create an exact copy of wheat pasta.
You may need to try a couple of types before finding the one you like.
Which gluten-free pasta is best for spaghetti?
If you want something that behaves like conventional spaghetti, look for gluten-free spaghetti made from rice, corn or a combination of gluten-free ingredients.
Chickpea and lentil spaghetti are other options if you enjoy pulse-based pasta.
Courgetti and spaghetti squash give you long strands too, but I’d class those as vegetable alternatives rather than true pasta replacements.
They can all work with tomato sauce, but they give you very different meals.
My homemade tomato pasta sauce works with several of these options if you need something to put on top.
Which gluten-free pasta is best for pasta salad?
I’d choose something that holds its shape well once cooked and cooled.
Short pasta shapes such as fusilli and penne are particularly handy because they’re easy to mix with vegetables, dressing and other ingredients.
Rice, corn, chickpea and lentil pasta can all be available in short shapes.
The exact texture after cooling varies between products, though, so if you’re making something for a party or packed lunch, I’d test your chosen pasta first rather than discovering on the day that it becomes very firm or falls apart after refrigeration.
Once you’ve found one you like, have a look at my pasta salad recipes for ideas you can adapt.
Is gluten-free pasta healthier than ordinary pasta?
Not necessarily.
Gluten-free pasta is essential for people who need to avoid gluten, but the words “gluten-free” don’t automatically mean a product is healthier for everybody.
Different pasta products contain different amounts of protein, fibre, fat, salt and other nutrients depending on what they’re made from.
If you’re comparing them for nutritional reasons, look at the labels of the actual products rather than assuming every gluten-free pasta is nutritionally the same.
I’ve talked more about this in my guide to whether pasta is healthy.
What is the best gluten-free pasta alternative for more protein?
If protein is something you’re particularly interested in, chickpea and lentil pasta are worth comparing with rice and corn varieties.
The actual protein content varies between products, though, so check the nutrition information rather than assuming a particular ingredient always guarantees a certain amount.
You can also increase the protein in a pasta meal through what you serve with it.
Beans, lentils, tofu and cheese are some vegetarian possibilities, while meat and fish give you plenty of other choices if you eat them.
My high protein pasta salad guide has more ideas for putting together a higher-protein pasta meal.
Tips for choosing gluten-free pasta
If you medically need to avoid gluten, suitability has to come first. Read the label every time, including on products you’ve bought previously, because recipes and manufacturing information can change.
After that, I’d think about what you’re actually cooking.
A pasta that works brilliantly covered in a thick tomato sauce might not be your favourite for a cold pasta salad.
Don’t overlook cooking instructions either. One of the biggest differences I’ve noticed with alternative pasta is how quickly the texture can change.
I’ve got a complete guide to cooking gluten-free pasta with more help on avoiding sticky, mushy or broken pasta.
Gluten-free pasta alternatives FAQs
What can I use instead of pasta if I’m gluten-free?
You can buy gluten-free pasta made from ingredients including rice, corn, chickpeas, lentils and quinoa.
Vegetable alternatives such as courgetti and spaghetti squash are naturally different from pasta but can also work with pasta-style sauces.
If you have coeliac disease, always check that the actual product you’re using is suitable for a gluten-free diet.
Is rice pasta gluten-free?
Rice itself is naturally gluten-free, and there are many gluten-free pastas made from rice.
However, if you need to avoid gluten medically, check the labelling of the particular product rather than relying only on its main ingredient.
Is chickpea pasta gluten-free?
Chickpeas are naturally gluten-free and many chickpea pastas are sold as gluten-free.
Check the individual product if you have coeliac disease or another medical reason for avoiding gluten.
Is lentil pasta gluten-free?
Lentils are naturally gluten-free and gluten-free lentil pasta is widely available.
Again, check the finished product rather than assuming suitability purely from the main ingredient.
Are soba noodles gluten-free?
Not always.
Traditional soba is associated with buckwheat, which doesn’t contain gluten, but some soba noodles also contain wheat flour.
Always check the ingredients and gluten-free labelling if you need to avoid gluten.
Are vegetable noodles gluten-free?
Plain vegetables such as spiralised courgette don’t naturally contain gluten.
If you’re buying prepared vegetable noodles with sauces, seasonings or other ingredients, check the full product label.
Finding a gluten-free pasta you actually like
There isn’t much point in me declaring one gluten-free pasta the winner because everyone seems to have completely different opinions about the taste and texture.
Rice and corn pasta are probably where I’d start if you want something relatively neutral. Chickpea and lentil pasta are worth trying if you fancy a pulse-based alternative, while courgetti and spaghetti squash are completely different options when you don’t actually want pasta at all.
The biggest thing is finding something you genuinely enjoy rather than eating a particular alternative simply because somebody has told you it’s healthier.
And once you’ve found your favourite, my gluten-free pasta cooking guide should hopefully help you avoid turning it into either glue or gravel.
