Rice-A-Roni, the popular rice and pasta side dish mix, has become a pantry staple for many households across America. With its fluffy rice and savory seasonings, Rice-A-Roni provides a quick and easy way to jazz up a meal. However, for those with dietary restrictions like gluten intolerance or celiac disease, the question arises: does Rice-A-Roni offer any gluten-free varieties?
What is gluten and why does it matter?
Gluten is a protein found in grains like wheat, barley and rye. For most people, consuming gluten is not an issue. But for those with celiac disease or non-celiac gluten sensitivity, gluten can cause serious health problems. When someone who is gluten intolerant eats gluten, it can damage the small intestine and lead to symptoms like abdominal pain, bloating, diarrhea and fatigue.
For people with celiac disease or gluten intolerance, adhering to a strict gluten-free diet is essential. This means reading labels carefully and avoiding any products that contain gluten ingredients. With gluten lurking in many unexpected foods, this can be tricky.
Examining the ingredients in traditional Rice-A-Roni
At first glance, Rice-A-Roni may seem like a safe gluten-free choice. After all, it is made primarily from rice. However, traditional Rice-A-Roni contains pasta made with wheat flour, which does contain gluten. Most classic flavors like Chicken, Beef and Broccoli also contain hydrolyzed wheat protein and wheat flour as flavoring agents. So traditional Rice-A-Roni is not gluten-free.
Here is a rundown of the ingredients in a few popular flavors of traditional Rice-A-Roni:
| Rice-A-Roni Flavor | Contains These Gluten Ingredients |
|---|---|
| Chicken | Wheat flour, hydrolyzed wheat protein |
| Beef | Wheat flour, hydrolyzed wheat protein |
| Broccoli | Wheat flour, hydrolyzed wheat protein |
| Garlic Parmesan | Wheat flour |
As you can see, most classic Rice-A-Roni flavors are not gluten-free due to containing either wheat flour or hydrolyzed wheat protein. The garlic parmesan flavor contains wheat flour but not hydrolyzed wheat protein. Nevertheless, these traditional varieties are still off-limits for anyone following a gluten-free diet.
Exploring Rice-A-Roni’s gluten-free options
The good news is that Rice-A-Roni does offer some gluten-free flavors for those with dietary restrictions. Here are some of the gluten-free varieties of Rice-A-Roni currently available:
- Rice-A-Roni Gluten Free Rice Pilaf
- Rice-A-Roni Gluten Free Parmesan & Herb Rice Pilaf
- Rice-A-Roni Gluten Free Garden Vegetable Rice Pilaf
- Rice-A-Roni Gluten Free Rice & Vermicelli
Instead of containing wheat-based pasta, these gluten-free options are made with other rice-based ingredients like rice pilaf and rice vermicelli. The flavoring used is also gluten-free. So those with celiac disease or gluten intolerance can enjoy these varieties.
Ingredients to look out for
When selecting a gluten-free Rice-A-Roni flavor, it is still important to check the ingredients list to confirm it is gluten-free. Look out for any ingredients containing wheat, barley, rye or malt. Here are some examples of ingredients to avoid:
- Wheat or wheat flour
- Barley or barley malt
- Rye or rye flour
- Malt vinegar or malt extract
- Hydrolyzed wheat protein
As long as the ingredients do not contain anything with wheat, barley, rye or malt, the Rice-A-Roni variety should be gluten-free.
Are all Rice-A-Roni gluten-free varieties certified gluten-free?
Currently, Rice-A-Roni states that all of its gluten-free varieties are tested to contain less than 20 parts per million of gluten. This is the FDA standard for labeling foods as “gluten-free.” However, Rice-A-Roni’s gluten-free flavors do not appear to be certified gluten-free by an independent organization like the Gluten-Free Certification Organization (GFCO). Certification indicates that the food is rigorously tested to ensure it stays below the FDA gluten-free threshold.
Precautions when eating Rice-A-Roni gluten-free varieties
For those with celiac disease or gluten sensitivity, enjoying Rice-A-Roni’s gluten-free options involves a few precautions:
- Check the ingredients every time you buy, as formulations can change.
- Verify the package states it is gluten-free.
- Look out for possible cross-contamination. Rice-A-Roni gluten-free varieties are produced in the same facilities as traditional varieties, so traces of gluten could end up in the gluten-free packages.
- Consider adding extra ingredients like vegetables, chicken or gluten-free sausage to make a complete gluten-free meal.
Being meticulous about label reading and aware of cross-contamination risks is key to safely eating Rice-A-Roni’s gluten-free products.
Other considerations when choosing Rice-A-Roni
In addition to checking for gluten-free status, there are a few other considerations to keep in mind when selecting a Rice-A-Roni product:
Look for whole grain options
Varieties made with whole grain brown rice are more nutritious, providing more fiber, vitamins and minerals than white rice. The gluten-free brown rice and quinoa pilaf is a good whole grain option.
Consider sodium content
Like many convenience foods, Rice-A-Roni can be high in sodium. Look for low-sodium or reduced sodium varieties if limiting salt intake.
Watch out for allergens
Those with other food allergies, like dairy, eggs or shellfish, should read labels carefully to avoid allergenic ingredients.
Factor in prep time
While boxed Rice-A-Roni is quicker than cooking rice from scratch, most varieties do require 15-20 minutes of stovetop cooking. The microwavable cups can be prepared more quickly in 3-4 minutes.
Cooking tips for Rice-A-Roni
To get the best results when cooking Rice-A-Roni, keep these tips in mind:
- Use a heavy-bottomed saucepan with a tight fitting lid.
- Stir frequently while cooking to prevent sticking and ensure even cooking.
- Add any extra ingredients like vegetables early in the cooking process so they soften.
- Resist the urge to lift the lid frequently, which releases steam needed for fluffy rice.
- Remove from heat promptly when done and fluff with a fork before serving.
Following the package instructions closely, including liquid ratios, cooking times and temperatures will also help ensure your Rice-A-Roni comes out perfectly cooked.
Ways to dress up Rice-A-Roni
Rice-A-Roni on its own can make a decent side dish. But you can also jazz it up with extra ingredients to make it a well-rounded gluten-free meal. Some tasty add-in ideas include:
- Sautéed vegetables like mushrooms, spinach, zucchini or bell peppers
- Cooked chicken, shrimp or beef
- Herbs like parsley, basil, oregano or green onions
- Gluten-free soy sauce or teriyaki sauce
- Nuts like slivered almonds, cashews or pecan pieces
- Shredded dairy-free cheese like Follow Your Heart brand
Let your tastes and dietary needs guide you in selecting nutritious add-ins that can transform gluten-free Rice-A-Roni into a hearty entrée.
Gluten-free Rice-A-Roni recipe ideas
Rice-A-Roni isn’t just a boring side dish – with the right ingredients, it can be the star of the show in many delicious gluten-free meals. Here are a few recipe ideas to inspire you:
Cheesy Broccoli Rice-A-Roni Casserole
Combine Rice-A-Roni with broccoli florets, reduced fat cheddar and cream of mushroom soup for a cheesy casserole. Top with crushed gluten-free crackers or fried onions.
Rice-A-Roni Stir Fry
Toss Rice-A-Roni with gluten-free tamari, sesame oil and your favorite stir fry vegetables. Flavorful and fast.
Rice-A-Roni Stuffed Peppers
Fill bell peppers with Spanish style Rice-A-Roni mixed with ground turkey, garlic and spices. Bake until the peppers are tender.
Rice-A-Roni Salad
Chill Rice-A-Roni in the fridge, then toss with cucumbers, cherry tomatoes, chickpeas and zesty vinaigrette dressing for a gluten-free rice salad.
You can also check Rice-A-Roni’s website for more gluten-free recipe ideas featuring their products.
Where to buy Rice-A-Roni gluten-free varieties
Rice-A-Roni’s gluten-free flavors are available at most major grocery stores across the United States. You can typically find them alongside the regular Rice-A-Roni options in the rice/grains section or packaged side dish area. Stores like Walmart, Target, Kroger and Safeway carry them.
You may need to look carefully or ask a store employee to locate them, as the gluten-free varieties are sometimes placed on a separate shelf from the traditional options. The microwavable gluten-free cups are often sold on a separate display near other packaged rice meals.
If your local stores don’t carry the gluten-free kinds you want, Rice-A-Roni can also be purchased online from retailers like Amazon, Walmart.com, Target.com and more. Buying online can provide more flavor variety and easy home delivery.
Are there any rice and pasta mix alternatives to Rice-A-Roni?
In addition to Rice-A-Roni, there are a few other brands offering similar rice and pasta boxed mixes that come in gluten-free versions. Here are some good alternatives to consider:
- Near East: Offers gluten-free rice pilaf and risotto mixes.
- Uncle Ben’s: Has several gluten-free flavored rice and pasta sides.
- Annie’s Homegrown: Known for their cheddar bunny pasta, they also make gluten-free rice mixes.
- Lundberg Farms: Specializing in rice products, they have gluten-free rice medleys and skillet meals.
Checking your grocery store’s natural foods section or gluten-free aisle may uncover other similar gluten-free rice and pasta mixes too. These can provide more options beyond just Rice-A-Roni.
Is homemade gluten-free rice pilaf an option?
For the most control over ingredients, you can also make gluten-free rice pilaf or similar rice dishes from scratch at home. This lets you customize flavors and textures to your liking.
To make basic gluten-free rice pilaf:
- Sauté diced onions and celery in olive oil.
- Add long grain white rice and broth or water. Season with salt and pepper.
- For flavor, stir in fresh herbs, lemon juice, garlic or diced veggies.
- Cook until rice is tender and liquid is absorbed.
- Fluff with a fork and garnish with parsley or green onions.
Brown rice, wild rice or rice blends can be used. You can skip any pasta ingredients to ensure it is gluten-free. Get creative with gluten-free mix-ins like mushrooms, carrots, peas, nuts or shredded chicken.
The bottom line on Rice-A-Roni and gluten
If you need to avoid gluten, the classic flavors of Rice-A-Roni are off the menu due to containing wheat-based ingredients. Thankfully, Rice-A-Roni has released several gluten-free rice pilaf and vermicelli options made with other grains besides wheat.
When purchasing Rice-A-Roni gluten-free varieties, be sure to scrutinize labels since formulations can change. Watch for possible cross-contamination with gluten too. With some precautions, Rice-A-Roni’s gluten-free flavors can be an quick and convenient way to prepare rice pilaf at home.
