5 Gluten Free Noodle Alternatives
5 NOODLE ALTERNATIVES THAT ARE HEALTHY
Pasta dishes are delicious, but if you’re like most people, you want to enjoy those flavorful dishes without all the carbs and guilt. Fortunately, with recent advances in nutrition, there are many healthier alternatives to traditional pasta that offer great taste and better nutrition.
Growing up in an Italian household, pasta was always a comfort food staple. A simmering pot of marinara with a side of pasta was the ultimate family meal. Over the years, I’ve found healthier ways to enjoy the same satisfying dishes—without sacrificing flavor. Below, I’ve listed my top 5 favorite noodle alternatives. These options are gluten-free, nutrient-dense, and much lower in refined carbohydrates.
Most traditional pasta is made from highly processed white flour, which offers little nutritional value. The options I recommend below are packed with fiber, protein, and vitamins—giving you delicious meals and better nutrition. Enjoy experimenting with these swaps in your favorite recipes!
5 GLUTEN-FREE NOODLE OPTIONS
1. Black Bean Pasta
Black bean pasta has a mild flavor and works beautifully in cold salads, Thai dishes, or even a classic tomato basil pasta.
Nutrition per serving: 11g fiber, 22g protein
Features: Gluten-free, vegan, organic
Use it as a base for stir-fries or hearty salads to boost your protein intake effortlessly.
2. Quinoa Pasta
Though quinoa pasta isn’t low-carb, it offers far more nutrients than typical wheat noodles. With its mild taste, it’s great for Italian dishes.
Nutrition per serving: 4g fiber, 4g protein
Key Benefit: Quinoa is a complete protein with all essential amino acids.
Perfect for those looking to stay full longer and power up their meals with plant-based protein.
3. Adzuki Bean Spaghetti
Adzuki bean pasta offers an earthy flavor and is loaded with fiber, making it ideal for anyone managing their carb intake.
Nutrition per serving: 15g fiber, 20g protein, 11g net carbs
Features: Gluten-free, organic, vegan
This is a fantastic choice if you’re looking to feel satisfied while keeping your carbohydrate count low.
4. Edamame Spaghetti
Edamame spaghetti has a neutral flavor, making it a versatile pasta replacement. It's especially ideal for those following plant-based or gluten-free diets.
Nutrition per serving: 11g fiber, 25g protein, 11g net carbs
Features: Vegan, kosher, gluten-free
It’s a powerhouse noodle that will fuel your body while keeping your dishes light.
5. Soba Noodles
Made from 100% buckwheat, soba noodles are a nutrient-dense option traditionally used in Japanese dishes but versatile enough for any cuisine.
Nutrition Highlights: Rich in protein, fiber, and magnesium
Features: Gluten-free (when made with pure buckwheat), vegan, soy-free
Soba noodles are a great way to elevate your meals with their nutty flavor and added minerals.
Bonus: Zoodles & Vegetable Noodles
For a super low-carb option, swap traditional noodles with vegetables like zucchini, squash, or spaghetti squash.
Pro Tip: Salt your veggie noodles and let them rest on paper towels for 30 minutes to remove excess moisture and avoid watery dishes.
These are fantastic in marinara sauces or even layered in lasagna for a lighter spin on comfort food.
Additional Options to Explore
Brown Rice Pasta – A mild-tasting, gluten-free alternative.
Garbanzo Bean Pasta – While it’s not my favorite, it’s still a solid choice for variety.
Jovial Brand Gluten-Free Pasta – My personal top pick for a satisfying gluten-free pasta.
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