The Best Gluten-free Pastas, According to a Dietitian
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For a gluten-free alternative, look for ingredients like rice, corn, beans and legumes
Verywell Fit / Kevin Liang
If you have celiac disease, a wheat allergy, or are simply looking for alternatives to traditional pasta, there are many gluten-free pastas on the market. They are made with a variety of bases including rice, quinoa, corn, cassava flour, and legumes like chickpeas, peas and lentils. Each has their own nutritional profile, but typically those made with a legume base are higher in protein and fiber. However, blends with rice and corn tend to yield a more similar flavor and texture to regular pasta.
Natalie Rizzo, MS, RD says to VeryWell, "I’m a big believer in promoting a plant-based diet, and gluten-free pastas that are made with beans or legumes help people get more pulses in their diet. Plus, the 2020 Dietary Guidelines recommend eating pulses, aka chickpeas, beans, and lentils, at least 1-3 times per week."
When choosing a pasta, look for a base ingredient that meets your dietary needs and has a shape and texture to complement the type of sauce you plan to pair with it. When choosing our top list, our culinary dietitian, who also has experience counseling clients with celiac disease, considered certifications (including certified gluten-free), taste, texture, availability, and price.
Best Overall: Tolerant Organic Green Lentil Rotini
Pros
Organic
Single-ingredient
High in protein and fiber
Cons
More expensive
Tolerant Organic Green Lentil Pasta tops our list, made with just organic green lentil flour, and is USDA organic and certified gluten-free. Lentils are rich in protein and fiber with each 3-ounce serving of this pasta containing with 21 grams of protein and 9 grams of fiber. Additionally, one serving contains 30% of your daily intake of iron, an essential mineral that can be hard to get adequate amounts of on a plant-based diet.
Because of the high protein and fiber content, this pasta can be a complete, filling meal by simply adding your favorite sauce for flavor and a healthy fat like olive oil. It also serves as a good base for pasta salads mixed with your favorite vegetables.
Tolerant Organic also offers other shapes including rotini and elbows and different legume varieties such as red lentil and chickpea.
Price at time of publication: $8
Key Specs:
Serving Size: 3 ounces (85 grams) | Calories per Serving: 310 | Fiber per Serving: 9 grams | Protein per Serving: 21 grams | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: Yes
Best Budget: Barilla Red Lentil, Rotini
This is an easy-to-find, less expensive option that also packs a lot of nutritional value.
Pros
Inexpensive
Single-ingredient
High in protein and fiber
Cons
Tough texture may not be suitable for all
Sometimes, gluten-free products are priced like specialty products. Popular grocery store brand Barilla now makes gluten-free offerings that are easy to find and less expensive than many others on the market. Barilla Red Lentil Rotini is a great gluten-free pasta that also packs a lot of nutritional value.
Barilla makes this gluten-free pasta with just one ingredient, red lentil flour. A 2-ounce serving is a great source of protein at 13 grams, and dietary fiber at 6 grams. It’s also a good source of some micronutrients, including iron and potassium.
You can find Barilla Red Lentil Pasta in two other shapes: penne and spaghetti. Their legume-based line of pastas includes chickpea pasta, too.
Price at time of publication: $30 for a pack of 10
Key Specs:
Serving Size: 2 ounces (56 grams) | Calories per Serving: 180 | Fiber per Serving: 6 grams | Protein per Serving: 13 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: Yes
Best Tasting: Garofalo Gluten Free Penne Rigate
Made from a carefully selected blend of corn, brown rice, and quinoa flours, try this for a feel and taste of real Italian pasta.
Pros
Texture and taste very similar to regular pasta
Offers authentic Italian pasta shapes
Cons
More expensive
Lower in protein and fiber
For pasta that looks, feels, and tastes like real Italian pasta, our top pick is Garofalo Gluten-Free Penne Rigate. It is made from a carefully selected blend of corn, brown rice, and quinoa flours. Processed in the same way as their regular pasta, their gluten-free offerings are made for optimal cooking and can hold on to sauces. It's certified gluten-free and Non-GMO Project verified.
Garofalo's gluten-free pasta is similar in nutritional value to regular pasta with a serving size (2 ounces) containing 1 gram of fiber, and 3 grams of protein. Garofalo's corn, rice and quinoa blend comes in many pasta shapes including mafalda corta, casarecce, spaghetti, and fusilloni.
Price at time of publication: $11
Key Specs:
Serving Size: 2 ounces (56 grams) | Calories per Serving: 180 | Fiber per Serving: 1 gram | Protein per Serving: 3 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: Yes
Best Tasting Runner-up: ZENB Pasta Variety
Made from 100 percent yellow peas, it has a similar color and texture as regular wheat pasta, and cooks up perfectly al dente.
Pros
Single-ingredient
High in protein and fiber
Cons
Not certified gluten-free or organic
We couldn’t choose just one, so ZENB Yellow Pea Penne makes the list as our best-tasting runner-up that also packs the nutritional benefits of a legume-based pasta. It has a similar color and texture as regular wheat pasta and cooks up perfectly al dente.
Made from 100% yellow peas, this gluten-free pasta includes yellow pea skin, so it’s an excellent source of dietary fiber. A 2-ounce serving of ZENB penne provides 7 grams of fiber and 12 grams of protein. You can also pick from two other shapes of ZENB pasta—elbows and rotini—which can be used for warm pasta dishes and soups or chilled in pasta salads.
Price at time of publication: $20 for a pack of 3
Key Specs:
Serving Size: 2 ounces (56 grams) | Calories per Serving: 200 | Fiber per Serving: 7 grams | Protein per Serving: 12 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No
Related: Gluten-Free Bread Brands
Best Spaghetti: Bionaturae Rice and Lentil Spaghetti
Allergen-friendly and available in a variety of shapes, the pastas are made from the same blend of rice and red lentil flour.
Pros
Organic
High in protein
Cons
Lower in fiber
When you’re craving classic spaghetti and meatballs—but gluten-free—reach for a box of Bionaturae spaghetti, a product of Italy. This certified gluten-free pasta is also certified organic and non-GMO. It’s allergen-friendly because it’s made in a dedicated kitchen free of gluten, tree nuts, peanuts, shellfish, fish, and milk.
Bionaturae spaghetti is made from brown rice flour, white rice flour, and lentil flour. Each 2-ounce serving has 2 grams of fiber and 8 grams of protein. Bionaturae also comes in other pasta shapes, like elbows, fusilli, and rigatoni. All of their pastas are made from the same blend of rice flours and red lentil flour.
Price at time of publication: $18 for a pack of 3
Key Specs:
Serving Size: 2 ounces (57 grams) | Calories per Serving: 210 | Fiber per Serving: 2 grams | Protein per Serving: 8 grams | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: Yes
Related: The Best Gluten-Free Snacks, According to a Dietitian
Best Allergen-Free: Jovial Grain-Free Cassava Penne Rigate
Simply made with one ingredient, it's free of common allergens and has high starch content.
Pros
Single-ingredient
Allergen-friendly
Organic
Cons
0 grams of protein
More expensive
Jovial Cassava Pasta is made with just one ingredient, cassava flour, so it’s allergen-friendly. It’s made in a dedicated gluten-free facility, and is completely free of milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy.
Cassava is a gluten-free, starchy vegetable native to South America. Because of the high starch content, cassava is a good base for many gluten-free products, including chips and tortillas. Jovial Cassava Pasta is USDA organic, certified gluten-free, non-GMO certified, and grain-free. A 2-ounce serving provides 4 grams of fiber but no protein.
Price at time of publication: $7
Key Specs:
Serving Size: 2 ounces (57 grams) | Calories per Serving: 200 | Fiber per Serving: 4 grams | Protein per Serving: 1 gram | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: Yes
Related: What Is the Paleo Diet?
Best Low-Carb: Palmini Hearts of Palm Pasta
A unique and interesting alternative to pasta, try this for when you want to limit your carbohydrate intake.
Pros
Does not require cooking
Vegtable-based
Cons
Lower in protein and fiber
If you are looking for low-carbohydrate pasta option with a unique flavor, try Palmini Low Carb Linguine. It’s made from hearts of palm, a vegetable harvested from the inner core of certain palm trees that is naturally low in carbohydrates and calories, making a good alternative to pasta for those looking to lower their carbohydrate intake.
Palmini comes fresh, packed in either a can or a pouch, but is shelf stable. It’s important to drain and rinse the noodles well before you add sauce and eat them. Rinsing the hearts of palm noodles changes the taste and texture, and the result is a taste that more closely resembles traditional pasta.
One serving of Palmini has 4 grams of total carbohydrates, 2 grams of fiber, and just 18.6 calories. Because it is so low in calories with little protein and fiber, it is best paired with a protein, healthy fats, and added vegetables to make it a more satisfying meal—try it tossed in pesto sauce, paired with roasted chicken and broccoli.
Price at time of publication: $5
Key Specs:
Serving Size: 75 grams | Calories per Serving: 18.6 | Fiber per Serving: 2 grams | Protein per Serving: 1 gram | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: Yes
Related: The 10 Best Low-Carb Snacks of 2023, According to a Dietitian
Best Mac and Cheese: Banza Chickpea Mac and Cheese
Banza is one of the leaders in gluten-free pasta, making lots of pasta shapes from chickpeas.
Pros
High in protein and fiber
Sauce mixture included
Kid-friendly
Cons
Contains preservatives and texturizing agents
Higher in saturated fat and sodium
Boxed mac and cheese is the ultimate nostalgic comfort food, and now you can have it gluten-free! Banza Mac and Cheese is tasty and easy to make, just like those of your favorite childhood brands.
Banza is one of the leaders in gluten-free pasta, making many pasta shape varieties from chickpeas. One serving of their prepared mac and cheese packs 15 grams of protein and 5 grams of fiber. It looks and cooks up like regular boxed mac and cheese, so you have a quick and easy meal option with this in your pantry.
Banza Mac and Cheese comes in a variety of shapes and flavors—elbows, shells, classic cheddar, and white cheddar—and is non-GMO.
Price at time of publication: $33 for a pack of 6
Key Specs:
Serving Size: 3.3 ounces (94 grams) | Calories per Serving: 280 | Fiber per Serving: 5 grams | Protein per Serving: 15 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: Yes
Best Frozen: Cappello’s Almond Flour Fettuccine
This pasta is made with just a handful of simple ingredients and is incredibly quick to prepare.
Pros
Quick cooking
Taste and texture similar to regular fresh pasta
Cons
More expensive
Higher in sodium
When you have a preference for fresh pasta instead of dried, try Cappello’s Gluten-Free Fettuccine. This pasta contains quality sourced ingredients including cage-free eggs and almond flour and is frozen at peak freshness to retain its flavor and texture.
This pasta is incredibly quick to prepare—just pop it in boiling water for 1 minute and 45 seconds. Top it with your favorite gluten-free sauces for a satisfying and easy meal. It is lower in fiber with 2 grams per serving, so try pairing it with sautéed vegetables fora satisfying meal.
In addition to being gluten-free, Cappello’s Fettuccine is also grain-, soy-, and dairy-free, and non-GMO. However, it is not suitable for those with a tree nut or egg allergy.
Price at time of publication: $9
Key Specs:
Serving Size: 1 cup (82 grams) | Calories per Serving: 260 | Fiber per Serving: 2 grams | Protein per Serving: 8 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: Yes
Related: The Best Frozen Meals that are Satisfying and Nutritious
Best Texture: Jovial Fusilli Gluten Free Pasta
Pros
Organic, non-GMO, kosher
Closest in texture to regular pasta
Variety of pasta types
Free of top 8 allergens
Cons
Not found in many stores
If you're looking for a gluten-free pasta that is closest in texture to regular pasta, Jovial is the brand for you. This pasta is made of just brown rice and water in a gluten-free dedicated facility. The brown rice makes it 100% whole grain and while the protein content isn't significantly high, each serving still has 5 grams.
Jovial has different options depending on your pasta preferences. Some of their popular ones are fusilli, spaghetti, and penne.
Price at time of publication: $4
Key Specs:
Serving Size: 2 oz (57 grams) | Calories per Serving: 210 | Fiber per Serving: 2 grams | Protein per Serving: 5 grams | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: Yes
How We Selected
When choosing gluten-free pastas, we looked for brands that prioritize wholesome ingredients and limit additives. We considered certifications, availability and price, but also prioritized taste and texture.
We also spoke to:
What to Look for in Gluten-Free Pasta
Base Ingredient
Since there are all sorts of ingredients used to make gluten-free pasta, make a note of what the base ingredient(s) are. If you’re allergic or intolerant to other foods besides gluten, carefully read the ingredients list to make sure your pasta is free of allergens. Depending on your dietary preferences, you may want a pasta with more protein and fiber, such as the bean- and legume-based products.
Shape and Texture
It’s important to choose the best shape and texture of gluten-free pasta depending on how you are going to use it. Some gluten-free pasta shapes, such as penne and ziti, are better suited for thick, chunky sauces. Others, like spaghetti, are best for thinner and creamy sauces and pestos.
Frequently Asked Questions
Is gluten-free pasta healthy?
The nutritional value of gluten-free pasta varies greatly and depends on what the base ingredient is. Some gluten-free pasta options are quite nutrient-dense, such as the ones made from beans and legumes. These varieties are usually an excellent source of fiber and protein, making them an ideal food to help refuel after a workout—whether it was high-intensity cardio or low-impact core-strengthening, like exercising on a balance board.
Gluten-free pastas that are made from starchy base ingredients tend to be lower in protein and fiber than regular wheat pasta, and can be higher in carbohydrates.
Depending on your dietary preferences, be sure to read the ingredients list and nutrition facts panel to help you choose the best gluten-free pasta for you. Plus, it’s always a good idea to add high fiber vegetables to any type of pasta for added nutrition!
Do you need to rinse gluten-free pasta after boiling?
Most gluten-free pastas shouldn’t be rinsed after boiling, similar to regular wheat pasta. When you rinse pasta, the water flushes away the starches that were released during cooking. These starches are important as they allow pasta sauce to stick properly. However, some varieties are better rinsed, so be sure to check the box for cooking instructions.
If you are making hearts of palm pasta, we recommend rinsing and draining these low-carb noodles before cooking with them. This prep step helps the noodles lose some of their hearts of palm flavor and makes them taste and feel more like regular pasta.
Is pasta gluten-free?
Traditional pasta is typically made with durum or semolina wheat flours which do contain gluten. The gluten-free pastas on this list are made from alternative flours like cassava or almond or they are made from legume bases like chickpeas, peas and lentils, which are all gluten-free.
What is a gluten-free pasta recipe?
There are a variety of ways to make gluten-free pasta yourself, but a basic recipe typically includes some type of gluten-free flour (such as almond, cassava, corn or rice) mixed with eggs, starch (such as tapioca), salt and sometimes a texturizing agent like xanthan gum. There are also recipes that don't contain eggs. Try pairing it with a gluten-free pasta sauce like this healthier gluten-free Alfredo sauce.
How do I make a gluten-free pasta salad?
There a variety of ways to make a gluten-free pasta salad. Start with a gluten-free pasta base, following the cooking instructions on the package. Try shapes like fusilli, rotini, cavatappi, bowtie, and orzo that hold onto thinner dressings typically used in pasta salads. Also, using dried pasta instead of fresh and slightly undercooking it typically yields a pasta that holds up better in a pasta salad.
Try a Greek-style pasta salad with your gluten-free pasta of choice, mixed with olives, tomatoes, cucumbers, red onion and feta tossed with olive oil, lemon, oregano and salt. Another great combination is gluten-free pasta mixed with pesto and any sautéed vegetables of your choice (such as tomatoes and zucchini), topped with mozzarella pieces or Parmesan cheese.
Why Trust Verywell Fit?
Alex Aldeborgh is a registered dietitian with experience in counseling clients with celiac disease and gluten-free diets. She has also personally tried many gluten-free pastas in her own cooking and recipe development for her blog. She would happily purchase and eat any of the gluten-free pastas on this list and recommend them to family, friends, and clients.
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