Gluten free and vegan diets have both become increasingly popular in recent years. For people who follow a gluten free diet due to celiac disease or gluten sensitivity, it’s important that the foods they eat are also free from gluten-containing ingredients like wheat, barley, and rye. For vegans, plant-based foods that are free from animal products like meat, dairy, eggs, and honey are essential. This raises an important question – is gluten free pasta also vegan?
What is gluten free pasta?
Gluten free pasta is pasta that does not contain the protein gluten. Gluten is a mixture of proteins found in wheat, barley, and rye that gives elasticity to dough. Traditional pasta contains gluten, which comes from wheat flour. Gluten free pasta swaps out wheat flour for other gluten free flour alternatives. Common gluten free pasta ingredients include:
- Rice flour
- Corn flour
- Potato starch
- Tapioca flour
- Chickpea flour
- Lentil flour
- Quinoa flour
- Buckwheat flour
- Arrowroot starch
Using these alternative gluten free flours and starches, manufacturers are able to produce pasta noodles that mimic the taste and texture of traditional wheat pasta. The gluten free pasta options available today come in a variety of shapes like spaghetti, penne, fusilli and more. Many popular pasta brands offer gluten free varieties made with combinations of rice flour, corn flour, and potato starch.
What is vegan pasta?
Vegan pasta is pasta that does not contain any animal products or byproducts. To be considered vegan, pasta cannot include:
- Eggs
- Dairy like milk or cheese
- Meat products
- Honey
- Gelatin
- Animal fat
Traditional egg pasta and pasta varieties with milk, cheese, or animal fat are not vegan. Many dry pasta varieties do not actually contain eggs or dairy ingredients, making them naturally vegan. Some fresh pasta recipes do incorporate eggs to achieve a rich flavor and texture. Vegan pasta relies solely on plant-based ingredients like wheat flour, chickpea flour, olive oil, and vegetables to develop flavor. Common ingredients in vegan pasta recipes include:
- Wheat flour
- Rice flour
- Chickpea flour
- Lentil flour
- Olive oil or vegetable oil
- Vegetables like spinach or beet
- Spices
- Salt
Following a vegan diet means avoiding animal products in pasta. Many vegans will also look for pasta made without potential animal byproducts in processing like bone char or shellac.
Can gluten free pasta be vegan?
The good news is that gluten free pasta can also be vegan. Since both gluten free and vegan pasta varieties avoid common allergens like wheat and eggs, there are many options that meet both dietary needs. Here are some examples of popular pastas that are both gluten free and vegan:
Chickpea pasta
Chickpea pasta, sometimes called lentil pasta, is often both gluten free and vegan. The main ingredients are typically chickpea flour and water. Some varieties may also include rice flour or vegetable fiber like pea fiber. The chickpeas provide protein and nutrients, while tapioca starch or rice flour can help bind the pasta and mimic traditional wheat pasta texture. Brands like Banza and Tolerant make chickpea pasta in pasta shapes like penne, spirals, and elbows.
Quinoa pasta
Quinoa is naturally gluten free and vegan. Quinoa pasta uses quinoa flour in place of wheat flour to create gluten free noodles. Some quinoa pasta incorporates additional gluten free flours like rice flour or tapioca starch. Quinoa gives the pasta a hearty, nutty flavor and bumps up the protein and fiber content compared to traditional pasta. Explore Curls and Ancient Harvest are two brands producing quinoa pasta.
Brown rice pasta
Pasta made from brown rice provides another gluten free and vegan pasta option. To make brown rice pasta, the entire grain of brown rice is first ground into flour. Tapioca starch or potato starch may be added to improve the pasta’s structure and texture. Brown rice pasta has a mild flavor and can work well in a range of dishes. Tinkyada and Lotus Foods are popular brown rice pasta brands with certified gluten free and vegan varieties.
Buckwheat pasta
Despite its name, buckwheat is gluten free and unrelated to wheat. Buckwheat is actually a seed that is ground into flour to make soba noodles and other pasta shapes. Most buckwheat pasta includes buckwheat flour as the main ingredient and is vegan by nature. Some soba noodle varieties may include eggs, so check ingredient labels carefully. Buckwheat pasta has an earthy, nutty flavor. Brands like Jovial Foods and Rizopia make gluten free and vegan buckwheat pasta.
Corn pasta
Naturally gluten free and vegan, corn pasta is made using corn flour or corn starch. Corn pasta has a distinctive corn flavor that pairs well with chili or cheese sauces. Most corn pasta relies just on corn. But some incorporate quinoa or rice flour for added protein and nutrition. Explore Asian, Trader Joe’s, and Andean Dream are a few brands producing corn pasta.
What to look for when buying gluten free vegan pasta
When purchasing gluten free pasta that is also vegan, read ingredient labels closely and look for these key things:
- Gluten free whole grains like brown rice, quinoa, buckwheat, or corn as the first ingredient
- Alternative gluten free flours and starches like potato starch, tapioca, chickpea flour
- No mention of wheat, barley, rye, triticale – ensures it’s gluten free
- No mention of eggs, dairy, animal fat – ensures it’s vegan
- Vegan certification logos like the Vegan Society
- Gluten free certification logos like GFCO (Gluten Free Certification Organization)
Reputable brands producing gluten free and vegan pasta will clearly state both dietary designations on their packaging. Pasta that contains corn or quinoa will be inherently gluten free and vegan. Watch out for other varieties that may sneak in eggs like fresh pasta or enriched wheat flour which contains gluten. When in doubt, reference the ingredient list for the most reliable information.
5 tips for cooking delicious gluten free vegan pasta
Gluten free vegan pasta offers great convenience for those avoiding gluten and animal products. Here are 5 tips for making flavorful plant-based pasta dishes at home:
1. Play around with shapes and textures
One perk of going gluten free is experimenting with unique alternative flours like chickpea, quinoa, and brown rice. Try out different pasta shapes and brands to find your favorites – they’ll each have their own distinct flavor profile. Mixing gluten free pasta shapes like penne, spirals, and elbows can also make your dish more interesting.
2. Cook pasta al dente
Gluten free pasta tends to get mushy if overcooked. Be sure to boil your pasta for the time indicated on the package, and check it often as it cooks. You want the pasta cooked through but still firm with a little bite – also known as al dente. This prevents it from turning into a gluey clump.
3. Rinse pasta to stop cooking
Once your gluten free vegan pasta is cooked al dente, rinse it immediately with cool water to halt the cooking process. This helps firm up the texture and prevents overcooking that can make it mushy. Rinsing also removes excess starches that can make the noodles sticky.
4. Add lots of flavor
Gluten free pasta made from alternative flours can be more neutral in flavor than traditional wheat pasta. Integrate fragrant spices, fresh herbs, sautéed veggies, beans, nuts, and nutritious oils to punch up the flavor of your gluten free vegan pasta dishes. Homemade or store-bought pesto and vegan “cheese” sauces also pair nicely.
5. Store cooked pasta properly
Only prepare the amount of gluten free vegan pasta you plan to eat in one sitting. For storage, do not mix cooked pasta with sauce. Place cooked pasta in an airtight container in the fridge for 3-5 days. Adding a tablespoon of oil will prevent it from drying out. The noodles will continue absorbing liquid as they sit – keeping them sauce-free prevents mushiness.
5 nutritious gluten free vegan pasta recipes
In the mood for a hearty gluten free vegan pasta bowl? Here are 5 delicious and nourishing recipe ideas to try at home:
1. Chickpea Pasta with Garlicky Greens
Sauté chickpea pasta with olive oil, garlic, protein-packed greens like kale or spinach, lemon juice, nutritonal yeast and red pepper flakes for a quick weeknight meal. The greens amp up fiber, vitamins and minerals.
2. Pumpkin Mac and Cheese
Blend vitamin A-rich pumpkin, potatoes, carrots and spices into a creamy, dairy-free “cheese” sauce for macaroni. Mix in rice pasta shells, bake, and top with toasted nuts.
3. Thai Peanut Noodles with Tofu
Make an easy pad thai at home with rice noodles, marinated tofu, red cabbage slaw, chopped peanuts and an addictive Thai peanut sauce. Fresh lime juice brightens up the flavors.
4. Lentil Bolognese Pasta
A hearty vegan bolognese is made with protein-packed lentils simmered with garlic, onions, mushrooms, and marinara sauce. Toss with quinoa rotini for a gluten free meal.
5. Southwest Quinoa Pasta Salad
This flavorful room temperature pasta salad combines quinoa shells with corn, black beans, peppers, avocado, cilantro and chipotle dressing for smoky spicy-sweet flavors.
Potential benefits of gluten free vegan pasta
Transitioning to gluten free vegan pasta comes with some great benefits:
- More nutrients – Pastas made from chickpeas, lentils, quinoa and brown rice offer more protein, fiber, and micronutrients like iron than traditional wheat pasta.
- Eliminates common allergens – Gluten free vegan pasta avoids major dietary allergens like wheat, eggs, and dairy that many people have difficulty digesting.
- Supports digestive health – The complex carbohydrates and fiber in lentil, chickpea and bean pasta can promote healthy digestion and keep you feeling full longer.
- Anti-inflammatory effects – Ingredient like brown rice, quinoa, buckwheat, and lentils contain antioxidants that can help reduce inflammation in the body.
- Helps manage weight – The fiber and protein in gluten free vegan pasta may support weight loss by increasing satiety and controlling portions.
- Boosts energy – Nutrient-dense whole food ingredients provide sustained energy and keep blood sugar balanced.
For those managing food allergies, intolerances, or preferences, gluten free vegan pasta can provide a nutritious and satisfying alternative to enjoy.
Potential downsides of gluten free vegan pasta
While gluten free vegan pasta offers some benefits, there are a few potential downsides to consider as well:
- Higher price – Specialty gluten free and vegan pasta made from whole food flours tends to cost more than traditional wheat pasta.
- Differing tastes and textures – The flavors and consistency of alternative grain pastas may seem unfamiliar at first, with some varieties being more neutral in taste or mushy.
- Learning curve with cooking – Gluten free pasta requires some adjustments like rinsing after cooking and pairing with sauces wisely to prevent sticking or gumminess.
- Potential for nutrient deficiencies – Relying solely on gluten free grains like rice and corn could lead to deficiencies in nutrients like iron, B vitamins, fiber and protein compared to wheat flour.
- High glycemic index – Pastas made only with rice flour tend to be higher glycemic. Pairing with protein, fat or fiber is important for blood sugar control.
- Possibility of cross-contact – There is always the chance of trace gluten exposure from shared production equipment, even when labeled gluten free.
Being aware of these factors can help you make informed choices. Seek out brands that prioritize nutrition and quality. Combining gluten free vegan pasta with plenty of vegetables, plant proteins like lentils and tofu, and healthy fats helps maximize the overall nutrient density of your meals.
Frequently asked questions
Here are answers to some common questions about gluten free and vegan pasta:
Is fresh pasta gluten free and vegan?
Most fresh pasta contains eggs, so it is not vegan. There are some gluten free fresh pasta options made from rice flour and starch instead of wheat flour. But these still tend to contain eggs. Making fresh pasta dough solely with gluten free flours and binders like tapioca starch can result in an eggless gluten free vegan pasta.
What nutrients are in gluten free vegan pasta?
Nutrients will vary depending on the main gluten free whole grain ingredients used, which could include protein-rich beans, lentils or quinoa. Brown rice pasta offers manganese, selenium and magnesium. Bean pastas provide folate, iron, potassium and zinc. Added vitamins and minerals help boost the nutritional quality of some brands.
Is gluten free vegan pasta healthy?
Gluten free vegan pasta made from whole foods like beans, lentils, quinoa and brown rice can be a healthy option, providing protein, fiber, and a range of micronutrients. Pairing pasta with veggies, plant proteins and healthy fats is recommended to enhance the overall nutrition of your meal.
Is gluten free pasta expensive?
Yes, gluten free pasta does tend to cost more than traditional wheat pasta. The process of making pasta with gluten free whole grains and specialty flours results in a higher price point. Gluten free pasta prices range from $3-$5 per box compared to $2-$3 for wheat pasta.
Does gluten free pasta taste different?
Gluten free pasta may taste slightly different compared to regular wheat pasta depending on the flour blend. Bean and lentil pasta has an earthier, nuttier flavor. Quinoa and brown rice pasta offer milder, more neutral tastes. Corn pasta provides a distinctive corn flavor. The textures of gluten free pasta can vary quite a bit as well.
The bottom line
Gluten free pasta can certainly also be vegan when made without animal products like eggs and dairy. Choosing varieties made from whole food flours like beans, lentils, quinoa and brown rice results in a nutritious gluten free vegan pasta option. While more expensive and different in taste and texture than wheat pasta, gluten free vegan pasta can be a delicious ingredient for people managing food intolerances, allergies or following plant-based diets. With so many tasty and nutrient-dense varieties available today, living gluten free and vegan is totally achievable.
