Pasta dishes are a classic favorite among young and old alike – after all, who doesn’t like pasta?! With varied shapes, diverse sauces, and ease of use in soups and other mixed dishes (think chili, for example), pasta is both versatile and delicious.

There are plenty of great options made from gluten-free grains, so when you’re living gluten-free you don’t have to miss out. And what’s more, who says that all pastas need to be made from grains?!  Let’s look at some of the great gluten-free pastas and alternatives to enjoy when you’re living gluten-free.

ALTERNATIVE GRAIN PASTAS

There are about as many types of gluten-free grain-based pasta as there are gluten-free grains: and that’s a lot!

Rice and corn-based

These were among the first gluten-free pasta to become widely available. Relatively neutral flavor means these work well when you’re looking for a straight-on substitute for basic pasta. Most pasta eaters would not even know they are gluten-free. Pastas made from white rice and/or corn are less nutrient dense than pasta made from brown rice or from some of the other grains we’ll talk about below. But they can absolutely be an occasional part of a balanced and nutritious gluten-free diet.

Many other gluten-free grains are more nutrient dense than rice or corn, and have nice flavors all their own, too. Living gluten-free is a great opportunity to try some out!

Buckwheat

Pasta made from buckwheat has a following in its own right, not just among those of us who eat gluten-free. Traditional Japanese soba noodles are made from buckwheat and are delicious. Be sure to confirm the gluten-free status since some soba noodles might contain gluten-containing ingredients too.

Amaranth, Quinoa, Teff, Millet, Sorghum

Pasta using these ingredients most often combines two or more ingredients together. Have fun experimenting with new flavors and textures, and find your own new favorites! You may discover you especially like some for soups and chilis, and others for dishes like pasta primavera or spaghetti and marinara sauce.

Other substitute gluten-free ingredients in pasta aren’t grains at all, but work well in lots of pasta dishes, too.

Legumes like Chickpeas, Lentils, Peas, or Soybeans

Pasta made from these ingredients has the plus of being very nutritious, containing significant amounts of protein and fiber. Flavors are usually stronger than what you would get in rice, corn, or even other gluten-free grain-based pasta. You may love the flavor all on its own – you may prefer to use these pastas with stronger flavored sauces.

Cassava pasta

Cassava is the root that tapioca flour comes from. Another option for a relatively mild flavored pasta.

Sweet potato pasta

May be combined with other gluten-free ingredients, with a slightly sweet flavor.

Bean thread pasta

Usually fine in texture and silky smooth, traditionally used in various Asian cuisines.

Nut pasta

You may have used nut flour in gluten-free baking, but did you know there is pasta that is also made primarily from almond flour? Another fun and different option to explore.

Spaghetti squash pasta

Here the name says it all. Simply take this flavorful winter squash, cut it in half, scoop out the seeds and then bake or microwave until fork tender. As you scoop out the flesh, voila – watch it magically turn into spaghetti-like strands. It has a slightly sweet flavor like most winter squashes; delicious with parmesan cheese or tomato-based sauces.

As you can see, when it comes to pasta, eating gluten-free is more likely to expand your possibilities than limit them! And along the way to enjoying your pasta meals, you can get the bonus of boosting your gluten-free nutrition too.

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Source: Gluten.org

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