Gluten-free diets have become increasingly popular in recent years, with more and more people opting to avoid gluten for medical reasons or simply as a lifestyle choice. For those following a gluten-free diet, figuring out which foods are naturally gluten-free and which are off-limits is crucial. Pasta is one food category that can be tricky when gluten-free, as traditional pasta contains gluten. However, there are many gluten-free pasta alternatives on the market made from ingredients like rice, quinoa, corn, and legumes. One such variety is bow tie pasta, but is bow tie pasta gluten-free?
What is Gluten?
Before determining if bow tie pasta is gluten-free, it helps to understand what exactly gluten is. Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It acts as a “glue” that helps foods maintain their shape and texture. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headaches and more. The only treatment for gluten-related disorders is adhering to a strict lifelong gluten-free diet by avoiding all foods and products containing gluten.
Gluten Content of Traditional Pasta
Traditional pasta made from just wheat flour and water does contain gluten. During the pasta-making process, wheat flour is mixed with water and kneaded to form a dough. Glutenin and gliadin, two proteins found in wheat, form cross-linked networks when mixed with water, creating elastic strands of gluten that provide structure and texture to pasta. Without gluten development from wheat, traditional pasta would fall apart when cooked and lack the characteristic chewy texture.
The protein content of most conventional wheat pasta ranges from 10-13%. However, protein content alone does not determine gluten content. Testing specifically measuring gluten levels in traditional wheat pasta has found averages between 2-10% gluten.
Gluten-Free Pasta Alternatives
Fortunately for those avoiding gluten, there are many gluten-free alternatives to traditional wheat pasta today. Gluten-free pasta can be made from a variety of naturally gluten-free grains, seeds, legumes and vegetables, including:
- Rice
- Quinoa
- Corn
- Buckwheat
- Millet
- Sorghum
- Chickpeas
- Lentils
- Black beans
- Soybeans
- Potatoes
- Bananas
- Eggs
These gluten-free flours lack the gluten-forming proteins found in wheat. Instead, starches, gums and egg are typically used to add structure and mimic the texture of traditional pasta. Gluten-free pasta comes in every shape and size, including gluten-free versions of popular types like spaghetti, penne, elbows, rotini, lasagna and bow ties.
Is Bow Tie Pasta Gluten-Free?
Whether or not bow tie pasta is gluten-free depends entirely on what it is made from. Traditional bow tie pasta made from wheat contains gluten and is not safe for those with gluten intolerance or celiac disease. However, bow tie pasta made from gluten-free ingredients like rice, quinoa or lentils would be gluten-free.
There are several brands that produce gluten-free bow tie pasta, often referred to as farfalle in Italian. Here are some examples of gluten-free bow tie pasta brands and their ingredients:
| Brand | Ingredients |
|---|---|
| Banza Chickpea Pasta | Chickpea flour, water |
| Barilla Gluten Free Bow Tie Pasta | Corn flour, rice flour |
| Jovial Gluten Free Brown Rice Farfalle | Brown rice flour, rice flour, potato starch |
| DeLallo Gluten Free Multigrain Bow Ties | Corn flour, rice flour, quinoa flour, amaranth flour, millet flour |
| Annie’s Homegrown Gluten Free Rice Pasta Bow Ties | Rice flour, rice starch |
As you can see from the ingredients lists, these bow tie pasta options do not contain any gluten-containing grains like wheat. Instead, they are made using gluten-free flours and starches from sources like rice, corn, chickpeas and quinoa. These gluten-free bow tie pastas provide a safe option for anyone following a gluten-free diet while still offering the distinctive shape and texture of traditional farfalle.
Certified Gluten-Free Labels
When shopping for gluten-free pasta, including bow ties, look for products marked with a certified gluten-free label from organizations like the Gluten-Free Certification Organization (GFCO) or the Celiac Support Association (CSA). These labels help ensure products adhere to strict standards of containing less than 10-20ppm of gluten.
Cross-Contamination Risks
While many bow tie pasta options are naturally gluten-free, there is still a risk of cross-contamination with gluten during manufacturing. Facilities making both wheat-based and gluten-free pasta have the potential for shared equipment, airborne flour dust and improper food handling. For those extremely sensitive, pasta produced in a dedicated gluten-free facility further reduces any change of cross-contact.
Is Fresh Bow Tie Pasta Gluten-Free?
Fresh pasta bought refrigerated or handmade at home typically contains wheat flour and eggs or egg whites. Therefore, fresh bow tie pasta is not gluten-free unless an alternate gluten-free flour is substituted. Some gluten-free fresh pasta options are available made with flours like brown rice, chickpea or lentil. However, these gluten-free fresh pastas are more delicate than traditional wheat-based pasta and have different cooking requirements.
Bow Tie Pasta Nutrition
Gluten-free bow tie pasta provides an equally nutritious alternative to traditional wheat pasta for those avoiding gluten. Here is a nutrition comparison of bow tie pasta made from wheat flour versus popular gluten-free flours:
| Pasta Type (1 cup cooked) | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Wheat bow ties | 221 | 43g | 8g | 1g | 3g |
| Quinoa bow ties | 222 | 42g | 8g | 2g | 4g |
| Corn bow ties | 198 | 43g | 3g | 1g | 3g |
| Brown rice bow ties | 216 | 46g | 3g | 1g | 1g |
| Chickpea bow ties | 190 | 37g | 10g | 2g | 5g |
While nutrition can vary somewhat across gluten-free pasta brands, most provide a comparable amount of calories, carbs, fiber and fat to traditional wheat pasta. Gluten-free pasta may be slightly lower in protein, so adding legumes, tofu, eggs or dairy can help boost protein content in meals.
Cooking Gluten-Free Bow Tie Pasta
Gluten-free bow tie pasta will generally have slightly different cooking instructions than wheat pasta. Here are some tips for cooking great gluten-free bow ties every time:
- Check packaging for suggested cooking times, as gluten-free pasta may cook faster.
- Use plenty of water – at least 4 quarts of water per 1 pound of pasta.
- Stir pasta frequently after adding to boiling water to prevent sticking.
- Gluten-free pasta can turn mushy if overcooked. Taste test frequently and drain immediately when al dente.
- Rinse cooked pasta with cold water to stop cooking and prevent sticking.
- Avoid over-saucing, as gluten-free pasta has a harder outer shell and can become soggy.
- Undercook pasta slightly if planning to reheat later.
Gluten-Free Bow Tie Pasta Recipes
Bow tie gluten-free pasta can be used in all the same ways as traditional wheat pasta. Here are some delicious recipe ideas:
One-Pot Pasta Primavera –
Saute garlic, onion, carrots, broccoli, peas and sun-dried tomatoes in olive oil. Add chicken or vegetable broth and nestle in bow tie pasta. Simmer until pasta is al dente. Stir in lemon juice and parmesan cheese.
Pasta with Roasted Butternut Squash and Bacon –
Toss cubed butternut squash in olive oil and roast. Cook bow tie pasta. Add roasted squash, crispy bacon, fresh sage and goat cheese. Toss with pasta and chicken broth.
Bow Tie Pasta Salad –
Combine cooked bow tie pasta with cherry tomatoes, cucumbers, basil, red onion and feta cheese. Whisk olive oil, lemon juice, garlic and salt and pepper. Pour over pasta and marinate before serving.
Buying Gluten-Free Bow Tie Pasta
Gluten-free bow tie pasta can be found in the specialty diet section or pasta aisle of most major grocery stores. Many mainstream brands now carry gluten-free pasta lines. Natural food stores will also have a wide selection of gluten-free pasta options. When shopping, compare ingredients lists and look for gluten-free certification labels. Purchasing online directly from manufacturers can also access a greater variety of gluten-free pasta.
Bottom Line
Traditional wheat-based bow tie pasta contains gluten and is unsuitable for gluten-free diets. However, there are many delicious gluten-free bow tie pasta options available made from ingredients like rice, quinoa, corn, chickpeas and lentils. When shopping for gluten-free bow tie pasta, check ingredients lists carefully and look for gluten-free certification labels. With minimal difference in nutrition, taste and texture, gluten-free bow tie pasta provides a versatile carb option for any meal.
