Cavatappi is a type of macaroni, or pasta, that is shaped like spiral tubes. It has a hollow center and ridges along the outer edges. Cavatappi is popular because the spirals catch and hold sauces very well. But an important question for people with celiac disease or gluten sensitivity is: is cavatappi gluten free?
The Short Answer
Yes, cavatappi can be gluten free. Cavatappi is traditionally made from semolina flour, which contains gluten. However, cavatappi pasta can also be produced using other flours, such as rice flour, corn flour, or quinoa flour, which are naturally gluten free.
What Makes Pasta Contain Gluten
Gluten is a protein found in wheat, barley, and rye. Most traditional pasta contains gluten because it is made from semolina flour, which is ground from durum wheat. Durum wheat contains gluten.
Therefore, traditional semolina pasta such as cavatappi contains gluten. The gluten in the flour gives pasta its stretchy, chewy texture that people expect from good quality pasta. Gluten helps the pasta hold its shape during cooking and gives it a pleasant mouthfeel.
Exceptions
However, there are two exceptions:
- Pasta made from gluten-free flours
- Pasta made from a blend of corn/rice flours and wheat flour
Let’s look at both of these in more detail:
1. Pasta Made from Gluten-Free Flours
Pasta can be produced using gluten-free grain flours, such as:
- Rice flour
- Corn flour
- Quinoa flour
- Buckwheat flour
- Millet flour
- Chickpea flour
When cavatappi is produced using one or a blend of these gluten-free flours, it will be completely gluten-free. Gluten-free cavatappi pasta will state “gluten-free” clearly on the packaging.
2. Pasta Made with a Blend of Flours
Some pasta is produced using a blend of traditional wheat flour and gluten-free grains, such as corn flour or rice flour. This helps improve the texture of the pasta.
By law in the United States, if a product contains less than 20 parts per million of gluten, it can be labelled as “gluten free.” So blended pasta with very low amounts of gluten may still be considered gluten free.
However, people with celiac disease or gluten sensitivity should avoid blended flours, as even tiny amounts of gluten can cause issues for them. They should stick to pasta made from 100% gluten-free ingredients.
How to Tell if Cavatappi is Gluten-Free
Here are some tips for identifying if a cavatappi pasta is gluten-free:
- Check the packaging. Gluten-free cavatappi will clearly state “gluten-free” on the package.
- Look at the ingredients list. It should not contain words like wheat, barley, rye, spelt, or triticale. Instead, it should list flours like rice, corn, quinoa, etc.
- Buy certified gluten-free products. Opt for cavatappi from brands that are certified gluten-free, to reduce your risk of cross-contamination.
- Call the manufacturer. If in doubt, call the number on the packaging and ask if the product is gluten-free.
Following these tips will help you safely identify gluten-free cavatappi options.
Popular Gluten-Free Cavatappi Brands
Here are some well-known gluten-free pasta brands that offer cavatappi:
Jovial Foods
Jovial Foods makes 100% organic, gluten-free pasta from brown rice flour. Their cavatappi spirals hold sauce very well.
Barilla
Barilla has gluten-free rice and corn pasta options, including cavatappi. Barilla is certified gluten-free.
Ronzo
Ronzo produces gluten-free pasta, including cavatappi, made from corn, rice, and quinoa blends. Ronzo is certified gluten-free.
Garden Lites
Garden Lites makes a range of veggie-based, gluten-free pasta. Their zucchini-based cavatappi is a good option.
Bionaturae
Bionaturae uses organic gluten-free ingredients like brown rice and quinoa to produce their pasta. They have gluten-free cavatappi.
Tinkyada
Tinkyada offers gluten-free pasta made from brown rice, like their cavatappi spirals. Tinkyada is certified gluten-free.
Nutritional Profile of Gluten-Free Cavatappi
Gluten-free cavatappi is typically higher in certain nutrients compared to traditional wheat pasta, since it is often made from whole grains like brown rice or quinoa. Here is a comparison of the nutritional profiles of 1 cup of uncooked traditional versus gluten-free cavatappi:
| Nutrient | Traditional Cavatappi | Gluten-Free Cavatappi |
|---|---|---|
| Calories | 200 | 190 |
| Carbs | 43g | 41g |
| Fiber | 2g | 2g |
| Protein | 7g | 4g |
| Iron | 1mg | 2mg |
As you can see, gluten-free cavatappi generally has a very similar nutrient profile to traditional wheat cavatappi, though it may be slightly lower in protein. The fiber and iron content are similar.
Best Uses for Gluten-Free Cavatappi
The fun spiral shape makes gluten-free cavatappi perfect for holding hearty sauces and mixes of vegetables. Here are some recipe ideas that work well with gluten-free cavatappi:
- Pasta salads – Toss with vegetables, cheese, olives, and Italian dressing
- Pasta bakes – Mix with tomato sauce, meat crumbles, and cheese then bake
- Primavera – Toss with fresh mixed vegetables like zucchini, spinach, and cherry tomatoes
- Macaroni and cheese – The ultimate comfort food, gluten-free!
- Pasta e ceci – Pair with chickpeas in a tomatoey broth
The tubes and ridges hold sauces, meats, and vegetables nicely. Just take care not to overcook gluten-free pasta, as it can become mushy more quickly than traditional wheat pasta.
Taste and Texture of Gluten-Free Cavatappi
Gluten-free cavatappi is very similar in taste to traditional wheat cavatappi when prepared al dente. The pasta has a relatively neutral flavor that takes on the flavors of sauces and seasonings used.
The texture is a little more delicate than wheat pasta, as the gluten-free flours lack that chewy gluten structure. But when cooked properly al dente, gluten-free cavatappi holds its shape well and mimics traditional cavatappi texture nicely.
Price Comparison
Gluten-free cavatappi typically costs more than traditional wheat cavatappi. Here is a price comparison of some popular options:
| Brand | Type | Price |
|---|---|---|
| Barilla | Traditional Semolina | $1.99 |
| Ronzo | Gluten-Free Rice/Corn | $3.99 |
| DeBoles | Organic Whole Wheat | $2.99 |
| Jovial Foods | Gluten-Free Brown Rice | $4.29 |
On average, gluten-free cavatappi costs about $1-2 more than traditional semolina cavatappi. But it’s a great option for people who need to avoid gluten.
Is Gluten-Free Cavatappi Healthier?
There are pros and cons to both traditional and gluten-free cavatappi in terms of nutrition:
- Traditional cavatappi – May be enriched with vitamins and minerals; provides more protein
- Gluten-free cavatappi – Often uses whole grains so higher in fiber and micronutrients; is essential for people with celiac disease or gluten sensitivity
Overall, one is not necessarily healthier than the other universally. Traditional cavatappi works well for people who tolerate gluten. But gluten-free cavatappi is healthier for those who must avoid gluten for medical reasons.
The Bottom Line
Cavatappi is a fun, spiral-shaped type of pasta. Traditional cavatappi contains gluten, since it is made from semolina flour. However, gluten-free options are widely available made from alternative flours like brown rice or quinoa.
Gluten-free cavatappi has a similar taste and texture to wheat cavatappi. It provides a nutritionally comparable option for people with celiac disease and gluten sensitivity. Just be sure to check labels and buy certified gluten-free brands to avoid cross-contamination.
With so many quality gluten-free options available today, cavatappi lovers don’t have to give up their favorite pasta shape to follow a gluten-free diet.
