For people with celiac disease or gluten sensitivity, finding low-carb gluten-free pasta options can be challenging. Most gluten-free pastas are made from ingredients like rice, quinoa or lentils which are naturally higher in carbohydrates than traditional wheat pasta. However, within the category of gluten-free pasta, there is still a lot of variability in the carb content. Choosing a pasta made with ingredients like lentils or chickpeas can provide fewer carbs and more protein and fiber compared to a pasta made with tapioca or rice flour. This article will explore some of the lowest carb gluten-free pasta options on the market and provide tips for lowering the carb content even further.
What Makes Gluten-Free Pasta Higher in Carbs?
Gluten is a protein found in wheat, barley and rye which provides structure and texture to products like traditional pasta. When gluten is removed, alternative ingredients like potato starch, tapioca flour, rice flour and legume flours are used to try to mimic the texture provided by gluten. However, these gluten-free flours and starches are nearly pure carbohydrates with very little protein or fiber. Some examples:
| Ingredient | Total Carbs per 1/4 Cup | Dietary Fiber | Protein |
|---|---|---|---|
| White Rice Flour | 36g | 0.5g | 2g |
| Tapioca Flour | 46g | 1.5g | 0g |
| Potato Starch | 48g | 1g | 0g |
As you can see, these gluten-free flours provide almost no protein or fiber and are nearly 100% carbohydrate. This differs from wheat flour which contains 12g of protein per 1/4 cup in addition to some fiber.
So while gluten-free pasta is by definition lower in protein than traditional wheat pasta, it also tends to be higher in carbohydrates. However, choosing the right ingredients still makes a big difference.
How to Compare Gluten-Free Pasta Options
When comparing the carb content in different brands of gluten-free pasta, be sure to look at the nutrition information per serving rather than per 100g. Pasta packages provide nutrition facts for the pasta dry, before it has been cooked and absorbed water. A serving size after cooking is typically around 1-2 ounces or 56-112g dry pasta.
Some key things to look for:
- Total carbohydrates per serving
- Dietary fiber – higher fiber means more carbs that are indigestible
- Protein – look for options with 4g protein or more per serving
- Ingredients – try to choose options with more protein-rich whole food ingredients like legumes instead of tapioca and rice flour.
Ideally, you want to choose a pasta with fewer than 40g total carbs per serving and at least 4g of protein and fiber combined. Some pastas may contain milk or egg ingredients to provide more protein, but avoid these if you have allergies or sensitivities.
Now let’s take a look at some of the lowest carb gluten-free pasta brands and varieties.
Lowest Carb Gluten-Free Pasta Brands
Banza Chickpea Pasta
Banza makes pasta using chickpea flour instead of traditional wheat or gluten-free flours like rice and tapioca. The chickpeas provide protein and fiber, making Banza a great option at only 25-30g net carbs per serving.
Some examples:
| Banza Pasta Variety (56g dry) | Total Carbs | Fiber | Net Carbs | Protein |
|---|---|---|---|---|
| Chickpea Penne | 37g | 5g | 32g | 13g |
| Chickpea Rotini | 35g | 6g | 29g | 12g |
| Protein Plus Elbows | 35g | 5g | 30g | 18g |
Explore Asian Mung Bean Pasta
The black bean and mung bean pasta varieties from Explore Asian contain about 5g of fiber and 15-17g of protein per serving, keeping net carbs around 25-30g.
| Explore Asian Pasta (56g dry) | Total Carbs | Fiber | Net Carbs | Protein |
|---|---|---|---|---|
| Organic Black Bean Spaghetti | 39g | 12g | 27g | 17g |
| Organic Mung Bean Fettuccine | 35g | 5g | 30g | 15g |
Chickapea Organic Lentil Pasta
At only 15g net carbs per serving, Chickapea lentil pasta is one of the lowest carb gluten-free pastas you can buy. With 18g of protein and 7g of fiber per serving, it provides a nutrient boost compared to traditional pasta.
Tolerant Organic Chickpea Pasta
Certified gluten-free and non-GMO, Tolerant chickpea pasta contains only 30g total carbs, 5g fiber and 12g protein per serving. It’s an excellent choice for a low-carb, high protein and high fiber gluten-free pasta option.
Barilla Protein+ Pasta
Barilla Protein+ gets extra protein from added eggs and legumes. The lentil and chickpea varieties have around 25-30g net carbs per serving.
Tips for Further Reducing Carbs in Gluten-Free Pasta
While the pasta varieties mentioned above are some of the lowest carb gluten-free options, there are also simple ways to reduce carbs in any pasta dish:
- Use less pasta – try starting with just 1-2oz dry pasta per serving instead of 3-4oz.
- Bulk up dishes with extra veggies – add spinach, mushrooms, onions, broccoli or any other low-carb veggies to your pasta.
- Skip bread on the side – instead of garlic bread, have a side salad.
- Use protein-packed sauces – tomato sauce, pesto, lean ground meat all add protein and keep the meal more balanced.
- Go half pasta, half veggie noodles – use half wheat noodles and half spiralized zucchini or carrots to reduce overall carbs.
- Rinse cooked pasta – rinsing with cold water can reduce surface starches that spike blood sugar.
- Skip pasta for other gluten free grains – try cauliflower rice, quinoa, or buckwheat instead of pasta.
Making a few simple substitutions and cooking tweaks can reduce the carbs in any pasta meal, gluten-free or not.
Sample Low-Carb Gluten Free Pasta Meals
Here are a few meal ideas with approx. carb counts to give you some low-carb gluten-free pasta inspiration:
Chickpea Pasta with Sausage and Broccoli Rabe – 25g Net Carbs
- 2oz Banza Chickpea Penne (30g carbs)
- 2oz Italian Chicken Sausage (1g carbs)
- 1 cup steamed broccoli rabe (5g carbs)
- 2 Tbsp Parmesan cheese (1g carbs)
- 1 Tbsp olive oil (0g carbs)
- 1/4 tsp crushed red pepper
- Salt & pepper to taste
Black Bean Spaghetti and Meatballs – 21g Net Carbs
- 2oz Explore Asian Black Bean Spaghetti (27g carbs)
- 3 oz homemade turkey meatballs (0g carbs)
- 1/2 cup low-carb tomato sauce (4g carbs)
- 1 Tbsp Parmesan cheese (1g carbs)
- Fresh basil
Mung Bean Fettuccine Alfredo – 24g Net Carbs
- 2oz Explore Asian Mung Bean Fettuccine (30g carbs)
- 1/4 cup heavy cream (2g carbs)
- 2 oz cream cheese (2g carbs)
- 1/4 cup Parmesan (1g carbs)
- Garlic and herbs
- Salt and pepper
Lentil Bolognese – 27g Net Carbs
- 2oz Chickapea Organic Lentil Penne (15g carbs)
- 1/2 cup Rao’s Marinara (7g carbs)
- 1/4 cup cooked lean ground turkey (0g carbs)
- 1/4 cup diced onion (3g carbs)
- 1 garlic clove minced
- 2 Tbsp Parmesan cheese (1g carbs)
The Best Low-Carb Gluten-Free Pastas
To summarize, here are some excellent low-carb gluten-free pasta options to help you maintain healthy blood sugar levels and fit pasta into a low-carb diet:
- Chickpea pasta – Banza, Tolerant
- Lentil pasta – Chickapea, Barilla, Tolerant
- Black bean and mung bean pasta – Explore Asian
- Chickpea and lentil pasta – Barilla Protein+
- Hearts of palm pasta
- Edamame pasta
- Mixed legume pasta
Focus on getting at least 4-5g protein and fiber per serving and aim for under 30g net carbs per serving. Making smart swaps for gluten-free whole food alternates like beans, lentils and chickpeas instead of flours gives you a nutritional boost.
With so many tasty gluten-free options available, living low-carb no longer requires giving up on pasta night! Experiment to find the textures and flavors you like best. Protein-packed bean or lentil pasta with added vegetables and lean protein can make a satisfying low-carb meal.
Frequently Asked Questions
Is rice pasta gluten free?
Rice pasta is gluten free since it is made from rice flour rather than wheat flour. However, it tends to be higher in carbohydrates than other gluten-free options. Brown rice pasta has a bit more fiber and protein than white rice pasta. Still, pasta made from legumes is usually a better choice than rice pasta for low carb and gluten free diets.
Is corn pasta gluten free?
Yes, corn pasta is gluten free. But like rice pasta, it is still fairly high in carbohydrates with little protein or fiber. Corn pasta can work for a gluten free diet, but won’t provide the same blood sugar control and nutritional benefits of legume-based pasta.
Is quinoa pasta gluten free?
Since quinoa is naturally gluten free, quinoa pasta is another gluten-free alternative. It contains more protein and fiber than rice or corn pasta with around 5-7g protein and 3-4g fiber per serving. Quinoa pasta has around 30-35g net carbs per serving, making it lower carb than regular pasta but still higher carb than legume pastas.
Should gluten-free pasta be rinsed?
Rinsing gluten-free pasta after cooking can help reduce any starches on the surface that would spike your blood sugar faster. Rinsing helps remove surface starches regardless of whether the pasta is made from wheat or gluten-free alternatives.
Does gluten-free pasta have the same nutrients as regular pasta?
No, gluten-free pasta alternatives often have fewer nutrients than wheat pasta. Wheat flour contains B vitamins, iron and some trace minerals. Gluten-free flours like rice, tapioca and corn have far fewer vitamins and minerals, so gluten-free pasta is less nutritious. This is why it’s healthiest to choose gluten-free pastas made with legumes, lentils and chickpeas instead of processed flours whenever possible.
Conclusion
Following a gluten-free diet doesn’t have to mean giving up pasta. In fact, there are number of great low-carb gluten-free pasta options available made from lentils, chickpeas, black beans and more. Choosing pasta varieties with higher fiber and protein can help keep net carbs in the 25-30g range.
Experiment with different textures and flavors to find your favorites – you may end up preferring black bean spaghetti over wheat pasta! Make simple swaps like adding extra vegetables, using protein-packed sauces, and rinsing cooked pasta to further reduce carbs.
With so many choices on the market today including Banza, Explore Asian, Barilla and more, you can definitely satisfy your pasta cravings while sticking to a low-carb gluten-free diet. Eating gluten-free pasta made from beans and legumes provides a major nutritional boost over wheat, rice or corn pasta as well. The possibilities are endless for delicious and nutritious gluten-free pasta meals.
