Gluten-free people rejoice! What once was nearly impossible to find is now common: delicious gluten-free noodle substitutes. No more mushy sad pasta or weirdly flavored “noodles” that taste like lint. The world of noodles has expanded to include many protein and fiber-rich options that taste just as good as they look.
We’ve put together our favorite gluten-free noodle substitutes and why we think they out-noodle the rest.
Chickpea Pasta
This plant-based pasta boasts up to 8 grams of protein and fiber per ½ cup serving. Chickpeas are a sustainable food source and are naturally gluten free, making this a perfect pantry swap. Additionally, chickpea pastas have higher amounts of iron and potassium than traditional pastas.
Red Lentil Pasta
Another protein-packed option, red lentil pasta offers over 10 grams per serving, as well as high amounts of fiber and iron. Lentils are one of the most sustainable sources of protein on the planet and are a carbon negative crop, which means they put more carbon in the soil than is emitted.
Soba Noodles
Popular in Japanese cooking, soba noodles are made with buckwheat flour, a naturally gluten-free flour alternative. One cup of soba noodles offers over 6 grams of protein and is a good source of important minerals including zinc, magnesium, and iron. Some varieties of soba noodles do include other flours, so make sure to double check the labels before purchasing.
Quinoa Pasta
Used mainly as a rice alternative, quinoa has rocketed to food fame. The pasta version of this whole grain offers many of the same nutrients and benefits. As a complete protein, meaning it contains all nine essential amino acids, quinoa pasta is a healthy and naturally gluten-free alternative. One cup offers 8 grams of protein, plenty of fiber, and vitamin B6.
Brown Rice Pasta
A more traditional gluten-free noodle substitute, brown rice noodles have come a long way since their flimsy, mushy forebearers. While it is not as nutritious as the other choices on this list, it is an ideal and affordable way for those on a gluten-free diet to enjoy pasta. Additionally, brown rice pasta is free of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols).
