Quick Answer
Yes, egg noodles do contain gluten. Most egg noodles are made from wheat flour, which contains gluten. The exact amount of gluten in egg noodles can vary by brand, but they generally contain significant amounts of gluten and are not considered gluten-free.
What is Gluten?
Gluten is a group of proteins found in grains like wheat, barley, and rye. When flour from these grains is mixed with water, the gluten proteins form elastic strands that give dough its chewy texture. Gluten helps baked goods hold their shape and gives structure to products like bread, pasta, and noodles.
People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and experience symptoms like abdominal pain, bloating, and diarrhea when they eat gluten-containing foods. For these individuals, avoiding gluten completely is essential to manage their condition.
Are Egg Noodles Made with Wheat?
Most egg noodles are made using wheat flour, which naturally contains gluten proteins. Durum wheat flour and semolina flour are commonly used to produce egg noodles.
Durum wheat is a hard wheat variety that is high in protein and gluten. Durum flour is what gives pasta and noodles their signature golden color and firm, chewy texture when cooked. Semolina is made from grinding durum wheat and also has a high gluten content.
While many mainstream egg noodle brands use wheat flour, there are some egg noodle varieties made without wheat for gluten-free diets. These gluten-free egg noodles substitute flours like rice flour, tapioca flour, potato starch, and xanthan gum for the wheat.
Why Do Egg Noodles Contain Eggs?
The egg in egg noodles serves a few purposes:
– Flavor – Eggs give egg noodles a richer, eggy taste than regular wheat noodles. The yolk contributes a creamy, nutty flavor.
– Color – Egg yolks impart a yellow color to the noodles. Regular wheat pasta has no egg and dries to an off-white or light brown color.
– Texture – Eggs help make the noodles tender with a nice bite. The fat in the eggs lubricates the noodles, preventing them from drying out too much when cooking.
– Structure – The protein from eggs gives strength and structure to support the noodle strands during cooking without falling apart or becoming mushy.
So while the wheat flour provides the gluten, the eggs provide moisture, fat, flavor, color and a binding/structural element to the noodles.
Nutrition of Egg Noodles
Here is the nutrition information for a typical 2 ounce (56g) serving of cooked egg noodles made with enriched wheat flour:
| Nutrient | Amount |
|---|---|
| Calories | 176 |
| Protein | 6g |
| Carbohydrates | 30g |
| Fiber | 1g |
| Sugar | 1g |
| Fat | 3g |
| Saturated Fat | 1g |
| Sodium | 241mg |
As you can see, regular egg noodles are high in carbs, moderate in protein, and low in fat compared to other types of pasta. The exact nutrition varies between brands based on the type of wheat flour used.
Enriched noodle varieties contain added vitamins and minerals like folate, niacin, thiamine, riboflavin, and iron. Whole wheat egg noodles will be higher in fiber and certain vitamins than refined wheat flour noodles.
Gluten Content of Egg Noodles
Since they are made from wheat, egg noodles contain a significant amount of gluten. The specific gluten content can range anywhere from 7-20% depending on factors like:
– Type of wheat flour – Durum flours are higher in protein and gluten than common wheat flours. Whole wheat flours retain more gluten than refined flours.
– Number of egg yolks – More egg yolks will dilute the gluten concentration slightly. Noodles made with only egg whites tend to be chewier with a higher gluten content.
– Thickness – Thinner noodles require less gluten to hold their shape compared to thicker cut noodles. Fettucine egg noodles have less gluten than pappardelle.
– Drying method – Air-dried pasta retains more gluten than factory extruded pasta. Handmade artisanal egg noodles tend to be higher in gluten than mass produced varieties.
While the exact gluten content varies, virtually all conventional egg noodles will have at least 7-10% gluten. For comparison, bread typically contains around 12% gluten while higher protein pasta can reach 20% gluten content.
Barilla Egg Noodles
According to Barilla, their classic egg noodles contain 10g of protein per 43g dried serving. This equates to around 23% protein content. Assuming 80% of the protein comes from gluten, Barilla egg noodles likely contain about 18-20% gluten.
Ronzoni Egg Noodles
Based on nutritional data provided by Ronzoni, their enriched egg noodles contain approximately 8g of protein per 2 oz (56g) serving when cooked. This equals around 14% protein. Estimating that 75% of the protein comes from gluten puts Ronzoni egg noodles gluten content around 10-12%.
So most major egg noodle brands provide between 10-20% gluten content in their products. This makes them unsuitable for gluten-free diets.
Are Egg Noodles Gluten-Free?
Since traditional egg noodles are made from wheat flour containing gluten proteins, they cannot be considered 100% gluten-free. Most celiac organizations define gluten-free as absolutely no detectable gluten. Based on this definition, regular egg noodles do not qualify as gluten-free.
However, some gluten-free egg noodle options are made using a blend of rice flour, tapioca starch, potato starch and xanthan gum in place of wheat. These specialty gluten-free egg noodles may contain trace amounts of gluten due to cross-contamination during production. But when certified gluten-free, they can be tolerated by most people requiring a gluten-free diet.
Some individuals with gluten intolerance can tolerate up to 10-20ppm of gluten without experiencing adverse symptoms. People with this level of sensitivity may be able to consume egg noodles made with wheat occasionally without issues. However, celiac patients require complete avoidance of gluten to prevent intestinal damage.
Here are some egg noodle product labels to look for if you require gluten-free:
– Certified Gluten-Free
– Tested at less than 10 ppm gluten
– Manufactured in a gluten-free facility
Overall, it’s best not to consider mainstream egg noodles gluten-free. Look for specialty gluten-free brands made without wheat if you need to avoid all gluten.
Good Egg Noodle Alternatives
If you are eating gluten-free, here are some nutritious alternatives to try instead of wheat-based egg noodles:
Zucchini Noodles
Spiralizing zucchini into long noodle shapes makes a great substitute for pasta and noodle dishes. Zucchini noodles are naturally gluten-free and low in carbs. They have a tender texture and absorb the flavors of sauces well.
Spaghetti Squash
Cooking spaghetti squash yields nutrient-dense strands with a bright yellow color resembling wheat noodles. Simply scrape the insides of the cooked squash with a fork to release the “noodles”.
Bean Thread Noodles
Also called glass noodles or cellophane noodles, these are made from mung bean starch or other bean starches. They have a chewy, gelatinous texture. Bean thread noodles are clear when cooked and great for Asian noodle recipes.
Sweet Potato Noodles
You can spiralize sweet potatoes or use a vegetable peeler to make long, pappardelle-style sweet potato noodles without gluten. They have an earthy sweet flavor that pairs well with creamy or hearty sauces.
Rice Noodles
For a traditional noodle experience, try rice noodles made from rice flour and water. They are available in various widths – from thin vermicelli to wide ribbons. Rice noodles get soft and tender when cooked.
Are Egg Noodles Keto?
Egg noodles are not considered keto-friendly given their high carb content. A 2-ounce serving of cooked egg noodles provides around 30g of carbohydrate, accounting for nearly all of the carb allowance on a ketogenic diet.
Even though they are made with eggs, egg noodles derive the majority of their calories from the wheat flour. The amount of carbs is simply too high to fit into a low carb keto eating plan.
Some lower-carb pasta alternatives for keto diets include:
– Shirataki noodles – Made from konjac fiber, these translucent Japanese noodles are gelatinous and chewy with only 1 gram of carb per serving. They work best in Asian noodle dishes.
– Zucchini noodles – With only 3 grams net carbs per cup, zoodles make a great noodle swap on keto. Their high water content keeps the carbs low.
– Spaghetti squash – Once cooked and scraped into noodles, a 1 cup serving of spaghetti squash contains around 5 grams of net carbs – much lower than egg noodles.
– Cellophane noodles – These clear mung bean starch noodles provide just 1 gram of carb per ounce. Watch portion sizes as the carbs can add up.
– Hearts of palm noodles – Made from finely shredded hearts of palm, these unique noodles have 2 grams of net carbs per ounce. Their neutral flavor works with any sauce.
So if you are counting carbs on keto, egg noodles are likely too high to work into your diet. Try zucchini, squash, or any of the lower-carb vegetable noodle alternatives instead.
Low-Carb Egg Noodle Substitutes
In addition to the various vegetable-based noodle options, here are some other ideas for low-carb replacements for wheat egg noodles:
Cabbage Noodles
Thin strips of fresh cabbage can mimic noodles when sauteed briefly. Cabbage noodles contain only 2 grams of carbs per cup shredded. Add them to stir fries and Asian dishes instead of lo mein noodles.
Tofu Noodles
Making noodles out of firm tofu is easy – simply cut a block into thin strips. Tofu noodles contain 2 grams of carbs per ounce and add protein to a meal.
Chicken Noodles
Shredded chicken breast that has been sauteed or roasted has a stringy texture similar to noodles. Chicken is naturally carb-free and pairs well with pasta sauces.
Egg Noodle Soup with Shirataki Noodles
For noodle soup recipes, use shirataki noodles in place of egg noodles. The broth helps soften their rubbery texture. Top the soup with cooked shredded chicken, mushrooms, spinach and parsley.
Beef Stroganoff with Zucchini Noodles
Sauteed zucchini noodles can stand up to rich beef stroganoff sauce. Stir in sauteed mushrooms, onions, garlic and diced steak for a low-carb egg noodle substitute.
Chicken Alfredo with Spaghetti Squash
The texture of spaghetti squash is perfect for soaking up creamy alfredo sauce. Top with grilled chicken and broccoli for a veggie packed, gluten free meal.
With a little creativity, you can definitely still enjoy traditional noodle dishes without the carbs and gluten of egg noodles. Any vegetable that can be cut into long strips makes an excellent low-carb substitute.
Healthiest Egg Noodle Alternatives
For maximum nutrition, here are some of the top healthy, gluten-free substitutes for egg noodles:
Butternut Squash Noodles
Butternut squash noodles have a whopping 7 grams of fiber per cup – more than triple the amount in egg noodles! They also provide immunity-boosting vitamin A and C.
Black Bean Noodles
Also called kelp noodles, these unique noodles are made from fermented black beans. They are packed with protein, fiber, minerals like iron and magnesium, and gut-healthy probiotics.
100% Buckwheat Soba Noodles
Buckwheat soba noodles are wheat-free and contain antioxidant flavonoids. Look for 100% buckwheat varieties to avoid wheat flour. Buckwheat has bioactive rutin which benefits heart health.
Chickpea Pasta
Pasta made from chickpea flour is high in plant-based protein and fiber. Chickpeas also provide key nutrients like iron, magnesium and folate. The texture is remarkably similar to wheat pasta.
Edamame Spaghetti
With 17 grams of protein per serving, edamame spaghetti has three times the protein of egg noodles. It has a satisfying chewy texture and mild bean flavor – perfect for tossing with veggies and marinara.
Conclusion
In summary, traditional egg noodles made from wheat flour do contain significant amounts of gluten protein. This makes them unsuitable for gluten-free diets. But there are many great alternatives to wheat-based egg noodles including noodles made from vegetables, beans, legumes, and alternative grains like buckwheat or quinoa.
For the healthiest low-carb, gluten-free options, try noodles made from butternut squash, black beans, chickpeas, edamame or soba buckwheat. With some creativity, you can find a noodle substitute that provides flavor, nutrition and satisfaction without the gluten and carbs.
