How Do You Choose The Healthiest Gluten-Free Pasta?

Pasta makes it to the list of simple but satisfying meals. It takes only a few minutes of boiling and can be served with your favorite sauces. It is made from milled wheat, making it a no-go for people who take a gluten-free diet. 

Do you have to live without pasta because of gluten?


Interestingly, there are many gluten-free alternatives to pasta on the market. You don’t have to deprive yourself when considering a healthier way of making pasta. Instead, you consider an upgrade to healthy gluten-free pasta. There are different types of gluten-free pasta: the one made as a healthy alternative to wheat-based pasta and the one made from corn and rice flour. You can buy any of it based on nutrition, taste, and ingredients. 

The gluten-free kinds of pasta usually do not taste like regular pasta. They are made from varieties of ingredients like lentils, chickpeas, almond flour, beans, and hearts of palm. You are sure to find different types of pasta when you stroll down the pasta aisle at a grocery store. Most brands now offer gluten-free pasts for those who are gluten-intolerant. 

Some have a grainy or mushy texture, ruining the feeling of eating pasta. Some brands make their pasta thicker, but it is chewy, which does not solve the problem. There are several other problems with gluten-free pasta. Therefore, it takes a lot of effort to pick the good stuff. Regardless of the issues above, some gluten-free pasta is so tasty that you can’t tell the difference from typical pasta. 

How To Choose The Healthiest Gluten-Free Pasta 

Gluten is a protein that is found in wheat and some grains. Some pasta has large amounts of gluten. To offer gluten-free options, brands used rice, quinoa, corn, buckwheat, etc. These ingredients produce the same texture and flavor as pasta.  

The most significant benefit of taking gluten-free pasta is that you will not have to worry about the side effects of consuming gluten. Some of the common side effects of gluten intolerance include constipation, headache, gas, anemia, diarrhea, and fatigue. 

The texture is the most significant difference between regular/traditional pasta and gluten-free pasta. Therefore, mistakes could be made when purchasing them. An example is the orzo pasta, which may contain gluten or be gluten-free. This variation has led to the rise of a question like, “Is orzo gluten-free”?. To avoid making mistakes and risking adverse side effects, it is best to know some tips necessary for choosing very healthy gluten-free pasta. These tips include:  

1. Level Of Protein

The nutritional composition of pasta with gluten will differ from pasta without gluten because of the varying ingredients used. However, lots of gluten-free pasta are a great source of amino acids. Grains made with quinoa, buckwheat, and amaranth also offer more protein than the ones with refined starches. These amino acids help to maintain healthy bones, muscles, and skin. 

2. Additional Nutrients

Always choose the whole grain pasta. 

When your pasta is composed of whole grains, it will have a higher level of minerals, fiber, and folic acid. However, they lack additional nutrients. 

3. Base Ingredient

There are lots of ingredients used for making gluten-free pasta. It will be in your best interest to know the base ingredients so you can carefully read through them when you purchase your pasta. Pasta can be bean-based or legume-based. You can choose any according to your preference. 

Healthy Gluten-Free Pasta 

Gluten-Free Veggie Pasta 

1. Quinoa Pasta 

Quinoa pasta is typically made from quinoa and blended with grains like rice and corn. Its rich nutrient profile, health benefits, and mild flavor can be traced to the presence of quinoa. It also delivers an active dose of all nine essential amino acids. 

It is usually described as having a nutty flavor and a slightly grainy texture. 

2. Chickpea Pasta 

Chickpea pasta comes in various shapes and almost tastes like authentic pasta but with a hint of chickpea flavor. It has a slightly chewy texture and does not get mushy. Its main ingredient is chickpea and other ingredients such as tapioca, fiber, xanthan gum, pea protein, and protein. 

It reduces calorie intake and aids weight control. 

3. Brown Rice Pasta 

The brown rice pasta has a mild flavor and chewy texture, making it an alternative to normal pasta. It is a good source of fiber.

Brown rice is high in essential micronutrients. It has bran which contains antioxidants that helps to fight oxidative damage to cells. Eating brown rice promotes better health and helps to prevent medical conditions like cancer, diabetes, and heart disease.  

4. Lentil Pasta 

Lentil pasta has a nice texture. It comes in an array of colors like white, red, green, purple, and orange. The lentil pasta is perfect for twirling on your fork. You can enjoy this pasta with a serving of veggies. 

5. Gluten-Free Veggie Pasta 

This is one of the healthiest kinds of pasta you can find. They look like pasta noodles and twirl around your fork like pasta noodles. Some veggie pasta tastes like pasta noodles, while some don’t. 

The gluten-free veggie pasta is delicious. 


Gluten-free pasta offers a healthy and convenient option for people with gluten intolerance. It serves as an alternative for people who have entirely considered the traditional pasta off the table. Also, there are numerous gluten-free pasta options available for them. 

Ensure you double-check the ingredients to avoid adverse side effects. Additionally, you can include other nutritious benefits to maintain a well-rounded meal. 

About Carissa Taylor

Carissa is the founder and creator of the Gliving. With an emphasis on healthy eating and living, Carissa's recipes and food photography have been featured in various publications including the Food Network Blog, Huffington Post, TODAY Food, and more.