There has been a rise in the popularity of gluten-free products, and pasta is no exception! Which types of pasta are gluten-free?
There are several gluten-free pasta options including:
- Almond flour pasta
- Brown rice pasta
- Cassava pasta
- Chickpea pasta
- Corn & rice flour pasta (e.g. Barilla gluten-free)
- Edamame pasta
- Lentil pasta
- Shirataki noodles
- Soba rice noodles (buckwheat)
We’ll review each of these gluten-free pastas and compare them against each other nutrition-wise!
Is pasta gluten-free?
Most types of regular pasta are made from durum wheat semolina, a type of wheat-based flour that is NOT gluten-free.
There are a TON of different types of pasta out there, and most of them are made from durum wheat – the main difference is the pasta shapes!
That means that most “regular” pasta isn’t gluten-free (gluten is a protein found in wheat, rye, and barley).
However, there are several gluten-free pasta options, which we’ll review next!
9 gluten-free pastas
Almond flour pasta
This pasta is pretty high in fat because of the almond flour, which is a popular gluten-free flour choice. Almond flour pasta also contains tapioca starch, which makes almond flour pasta higher in carbs, so it’s not suitable for a low-carb diet like keto even though almond flour is usually keto-friendly.
Brown rice pasta
Brown rice is one of the most popular grain-free alternatives and is also a good choice for people with allergies! Brown rice pasta is high in carbs like regular pasta and it isn’t as high in protein as regular wheat pasta, which is made from higher-protein wheat flour.
Note – quinoa pasta is made with quinoa and rice flours (sometimes corn flour as well), so it’s similar to brown rice pasta.
Cassava pasta
This grain-free pasta is one of the most popular Paleo-friendly pasta alternatives. It’s made from cassava flour, which is from the cassava plant, a type of root vegetable.
Chickpea pasta
Chickpea pasta (Bonza brand is one of the most popular kinds) is rich in fiber and higher in protein compared to regular pasta (legumes are a natural plant-based protein source). It’s not Paleo- or keto-friendly, though it is gluten-free!
Corn & rice flour pasta (e.g. Barilla gluten-free)
Gluten-free varieties from major brands like Barilla typically contain both corn and rice flour. These types of pasta look very similar to the regular versions, but the texture and taste will differ from regular pasta.
Edamame pasta
Edamame pasta is one of the highest-fiber pastas you can find with 13 grams per serving. Edamame is from soybeans, a type of legume, so it’s also high in protein (24 grams per serving). Even though it’s gluten-free, edamame pasta isn’t Paleo-friendly, and it’s borderline keto-friendly (in moderation) with 7 grams of net carbs per serving.
Lentil pasta
Lentil pasta is similar to chickpea pasta nutrition-wise, making it higher in protein and fiber compared to regular pasta.
Shirataki noodles
Shirataki noodles are a low-carb favorite. They are made from the root of the konjac plant and are very low in calories and net carbs. They are both keto- and Paleo-friendly in addition to being gluten-free.
Soba noodles (buckwheat flour)
Despite having the name ‘wheat’ in it, buckwheat is a gluten-free psuedocereal! Be on the lookout for certain types of soba noodles that contain wheat flour, which aren’t gluten-free. Soba rice noodles are gluten-free, though!
Nutrition comparison of gluten-free pastas
| Pasta | Calories | Total fat (saturated) | Total carbs (fiber) | Total sugars (added) | Protein |
| Almond flour pasta – 1 cup | 360 | 20 g (2 g) | 39 g (3 g) | 2 g (0 g) | 12 g |
| Brown rice pasta – 2 oz. | 210 | 1 g (0 g) | 44 g (2 g) | 0 g | 4 g |
| Cassava pasta – 2 oz. | 200 | 0 g | 49 g (4 g) | 2 g (0 g) | 1 g |
| Chickpea pasta – 2 oz. | 190 | 3 g (0 g) | 35 g (5 g) | 1 g (0 g) | 11 g |
| Corn & rice flour pasta (e.g. Barilla gluten-free) – 2 oz. | 190 | 1 g (0 g) | 44 g (2 g) | 0 g | 4 g |
| Edamame pasta – 2 oz. | 180 | 3.5 g (0 g) | 20 g (13 g) | 3 g (0 g) | 24 g |
| Lentil pasta – 2 oz. | 190 | 1.5 g (0 g) | 34 g (6 g) | 1 g (0 g) | 14 g |
| Shirataki noodles – 100 grams | 5 | 0 g | 4 g (2 g) | 0 g | 0 g |
| Soba rice noodles (buckwheat) – 2 oz. | 200 | 1 g (0 g) | 43 g (2 g) | 1 g (0 g) | 6 g |
FAQs:
Some gluten-free pastas include lentil pasta, chickpea pasta, edamame pasta, brown rice pasta, and soba rice noodles, to name a few! Avoid any pasta made with wheat flour (most pasta is!), which contains gluten.
Barilla gluten-free pasta is made from corn and rice flours and is certified gluten-free by the Gluten-Free Certification Organization (GFCO).
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