Out of Pasta, one case
Gluten-free pasta substitutes, case by case
7 options, ranked, with the exact amount
Use Rice pasta
Same amount as the pasta
The best gluten-free pasta substitutes are rice pasta, quinoa pasta, corn pasta, lentil pasta, and vegetable noodles. For grain-free options, use zucchini noodles, spaghetti squash, or shirataki noodles. All provide similar texture without gluten.
- Verdict —
- Works
- Best for —
- Any pasta dish
One casethe full pasta card
Every option, one card
Ranked| # | Substitute | Instead of pasta | Verdict |
|---|---|---|---|
| 1 | Rice pastaAny pasta dish | Same amount by volumeWorks | Works |
| 2 | Quinoa pastaProtein-rich dishes | Same amount by volumeTweak it | Tweak it |
| 3 | Corn pastaMexican-inspired dishes | Same amount by volumeTweak it | Tweak it |
| 4 | Lentil pastaProtein-rich dishes | Same amount by volumeTweak it | Tweak it |
| 5 | Chickpea pastaProtein-rich dishes | Same amount by volumeTweak it | Tweak it |
| 6 | Shirataki noodlesZero-carb diets | Same amount by volumeYou'll taste it | You'll taste it |
| 7 | Vegetable noodlesLow-carb diets | Same amount by volume | No verdict on record |
Rice pasta
similar taste and texture
Rice pasta is the closest substitute to traditional wheat pasta in texture and flavor. It's made from rice flour and works well in virtually all pasta applications.
- Best for
- Any pasta dish, Italian recipes, Pasta salads, Baked pasta dishes
Most similar to wheat pasta, cooks quickly, can be sticky if overcooked.
Quinoa pasta
different taste, similar texture
Quinoa pasta provides more protein than traditional pasta and has a slightly nutty flavor. It's made from quinoa flour and offers nutritional benefits while being gluten-free.
- Best for
- Protein-rich dishes, Nutty sauces, Pasta salads, Healthy pasta dishes
Higher protein content, nutty flavor, slightly different texture.
Corn pasta
different taste, similar texture
Corn pasta has a slightly sweet flavor and yellow color that works well in many dishes. It's widely available and has a texture similar to traditional pasta.
- Best for
- Mexican-inspired dishes, Sweet sauces, Colorful pasta dishes, Kid-friendly meals
Sweet flavor, yellow color, good texture, widely available.
Lentil pasta
different taste, similar texture
Lentil pasta is made from lentil flour and provides high protein content with an earthy flavor. It's good for those looking to increase protein intake while avoiding gluten.
- Best for
- Protein-rich dishes, Hearty sauces, Vegetarian meals, Healthy pasta dishes
High protein content, earthy flavor, slightly different texture.
Chickpea pasta
different taste, similar texture
Chickpea pasta is made from chickpea flour and offers high protein content with a nutty flavor. It's good for Mediterranean-inspired dishes and protein-rich meals.
- Best for
- Protein-rich dishes, Mediterranean recipes, Pasta salads, Healthy meals
High protein, nutty flavor, good for protein-rich dishes.
Shirataki noodles
neutral taste, different texture
Shirataki noodles are made from konjac root and have virtually no calories or carbs. They require proper rinsing and preparation but work well in many pasta applications.
- Best for
- Zero-carb diets, Asian-inspired pasta, Heavy sauces, Keto-friendly dishes
0g net carbs, made from konjac root, requires proper preparation.
Vegetable noodles
varies · similar texture
Vegetable noodles like zucchini, spaghetti squash, and hearts of palm are naturally gluten-free and low in carbs. They offer various textures and flavors while being nutritious.
- Best for
- Low-carb diets, Fresh pasta dishes, Light sauces, Healthy meals
Naturally gluten-free, low carb, various textures and flavors.
How it behaves in this recipe
Gluten-free pasta substitutes work because they provide the bulk and texture of pasta without the gluten protein that causes issues for those with celiac disease or gluten sensitivity. The key is choosing substitutes that can hold sauces and provide satisfying texture while being completely free of gluten-containing ingredients.
Tips for substituting pasta
8 tips- Gluten-free pasta cooks faster than wheat pasta - watch carefully to prevent overcooking
- Rinse gluten-free pasta after cooking to remove excess starch and prevent stickiness
- Use plenty of water when cooking gluten-free pasta to prevent clumping
- Stir gluten-free pasta frequently during cooking to prevent sticking
- For shirataki noodles, rinse thoroughly and dry-fry to remove the fishy smell
- Vegetable noodles work best with bold sauces that can stand up to their natural flavors
- Don't overcook gluten-free pasta as it can become mushy quickly
- Some gluten-free pastas benefit from being tossed with a little oil after cooking
Notes on pasta
- Use spiralized vegetables for a completely grain-free option
- Try kelp noodles for a unique, zero-carb alternative
- Use rice or quinoa as a base for pilaf-style dishes
- Create 'pasta' from pureed vegetables mixed with egg and cheese
- Try using vegetable purees as sauce bases for added nutrition
Questions
5 questionsWhat's the best gluten-free pasta substitute?
Rice pasta is the closest substitute to traditional wheat pasta in texture and flavor. It works well in virtually all pasta applications and is widely available.
Can I use regular pasta recipes with gluten-free pasta?
Yes, but gluten-free pasta cooks faster and can be stickier. Watch cooking times carefully and rinse after cooking to prevent clumping.
Are gluten-free pastas healthier than regular pasta?
It depends on the type. Rice pasta is similar nutritionally to wheat pasta, while quinoa and lentil pasta offer more protein. Vegetable noodles are generally healthier with more nutrients and fewer carbs.
Why does my gluten-free pasta stick together?
Gluten-free pasta lacks gluten which helps prevent sticking. Rinse it after cooking, use plenty of water, and stir frequently during cooking to prevent clumping.
Can I make gluten-free pasta from scratch?
Yes, you can make gluten-free pasta using rice flour, tapioca flour, or other gluten-free flours. It requires different techniques than wheat pasta but can be very rewarding.