Gluten free ravioli options have exploded in recent years as more people are diagnosed with celiac disease or choose a gluten free diet for other health reasons. For those with celiac disease or gluten sensitivity, ravioli and other filled pastas often contain hidden sources of gluten in the pasta itself or in the filling. Thankfully, awareness of gluten free needs has increased, and there are now many brands that produce safe, delicious gluten free ravioli.
What is Ravioli?
Ravioli is a type of filled pasta consisting of a dough shell stuffed with a filling. The dough is made from flour, eggs, salt, and water. Traditional ravioli is made with wheat flour, which contains gluten. The filling also often contains ingredients with gluten. Common ravioli fillings include ricotta, meat, seafood, vegetables, and cheese.
Ravioli originated in Italy. The classic square shape is formed by placing dollops of filling between two sheets of pasta dough, pressing around each mound of filling to seal, and cutting into squares or rounds. Ravioli can be served with sauce, in broth, baked with cheese, or prepared in other creative ways.
What is Gluten?
Gluten is a general name for the proteins found in wheat, barley, and rye. It acts as a “glue” that helps food maintain its shape. The two main proteins in gluten are gliadin and glutenin. When flour and water are mixed together and kneaded, these proteins form elastic strands called gluten.
Gluten gives dough its stretchy, chewy texture. In pasta, gluten allows the dough to hold its shape when boiled. It also gives a pleasing “al dente” firmness to the texture of the pasta. For those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response in the small intestine, causing inflammation and damage over time.
Celiac Disease
Celiac disease is an autoimmune disorder that affects around 1% of the population. It is caused by a reaction to the gliadin protein in gluten. When someone with celiac disease consumes gluten, their immune system attacks and damages the villi in the small intestine. Villi are tiny, finger-like projections in the small intestine that absorb nutrients from food. Damaged villi lead to malabsorption of nutrients.
Symptoms of celiac disease may include diarrhea, abdominal pain, bloating, fatigue, weight loss, nausea, constipation, skin rashes, depression, joint pain, and other issues. The only treatment for celiac disease is strictly and completely avoiding all foods and products containing gluten. Even tiny amounts of cross-contamination can trigger symptoms.
Non-Celiac Gluten Sensitivity
Non-celiac gluten sensitivity (NCGS) is a condition where people experience digestive and other symptoms after consuming gluten, but they do not have celiac disease. The exact prevalence of NCGS is unknown but estimated to be around 6% of the population. The symptoms and severity vary greatly between individuals. Abdominal discomfort after eating gluten is one of the most common complaints. Other issues may include bloating, headaches, fatigue, anxiety, “foggy mind,” joint pain, numbness in the legs/arms/fingers, and skin problems. For people with NCGS, a gluten free diet improves these symptoms.
Why Ravioli Needs to be Gluten Free
For people with celiac disease and NCGS, ravioli made with traditional wheat pasta and gluten-containing fillings can cause severe illness and damage to the intestines. Even small traces of gluten can be a problem. Many celiac disease patients must strictly avoid oats in addition to wheat, barley, and rye because oats are often cross-contaminated with gluten during growing and processing.
Making traditional ravioli gluten free requires substituting the wheat flour pasta with a gluten free alternative and using fillings that do not contain gluten. Ravioli are especially challenging because using a gluten free pasta dough may not provide the structure to encase and seal in the filling when boiling. Gluten free options must hold together during cooking and have a pleasing texture.
Gluten Free Flours for Pasta
Various flours made from grains, seeds, tubers, nuts, and legumes can be used to make gluten free pasta dough. Each flour has different properties. Combining two or more gluten free flours typically produces the best texture and structure. Here are some of the most common gluten free flours used in pasta:
Rice Flour – White or brown rice flour creates light pasta with a tender bite. Rice pasta can fall apart easily and have a gritty texture. Combining with other flours helps.
Corn Flour – Adds sweetness and crunch but can make pasta gritty. Best combined with other flours.
Chickpea Flour – High protein content helps mimic gluten and gives structure. Adds nutty, bean-like flavor. Can make pasta taste bean-y.
Quinoa Flour – Contains protein for structure. Adds a light, delicate flavor. Can be overpowering in large amounts.
Buckwheat Flour – Hearty, earthy, nutty flavor. Adds protein for chewiness. Can have a bitter taste.
Tapioca Flour – Gluten free starch that provides structure without grittiness. Do not use too much or pasta will be gummy.
Arrowroot Flour – Also called arrowroot starch. Used to lighten texture and reduce grittiness. Low protein content.
Potato Starch – Starchy flour adds structure and suppleness to balance other flours. Need other flours for protein.
Cassava Flour – From the yucca root. Starchy flour to bind ingredients without gritty texture.
Almond Flour – Adds protein, fats, and sweet nutty flavor. Can make dense, heavy pasta.
Top Gluten Free Ravioli Brands
Many mainstream brands now offer gluten free ravioli options. There are also specialty brands producing hand-made gluten free ravioli. Here are some of the top brands making gluten free ravioli:
Banza – Chickpea-based gluten free pasta. Ravioli flavors include Roasted Garlic & Ricotta and Lentil Ravioli. Sold refrigerated and frozen.
Barilla – Major pasta brand. Gluten Free Potato Basil Ravioli. Made with potato, rice, and corn flours.
DeLallo – Premium gluten free brand. Spinach & Cheese and Cheese Ravioli. Rice flour-based. Fresh and frozen.
Rizopia – Quinoa flour gluten free pasta. Spinach Feta and Quinoa Ravioli varieties. Vegan and nut-free.
Against the Grain – Pizza Ravioli made with gluten free crust and pizza sauce filling. Sold refrigerated.
Cappello’s – Almond flour pasta brand. Gluten free ravioli flavors include Five Cheese, Butternut Squash, and Chicken & Parmesan.
De Boles – Organic gluten free pasta. Arame Spinach Ravioli and Quinoa Chickpea Ravioli. Uses ancient grains.
Rustichella d’Abruzzo – Gourmet gluten free brand from Italy. Spinach & Ricotta Ravioli contains potato, rice, and soy flours.
Freschetta – National frozen pizza and pasta brand. Offers a Gluten Free Five Cheese Ravioli.
Udi’s – Leading gluten free food company. Makes a frozen Gluten Free Beef Ravioli.
Tips for Cooking Gluten Free Ravioli
Gluten free ravioli can be more delicate than traditional wheat pasta. Here are some cooking tips:
– Carefully follow package instructions for stovetop, microwave, or oven preparation. Gluten free pasta cooks faster.
– Use plenty of water and stir gently to prevent sticking. Do not overcook.
– Simmer sensitive filled pastas like ravioli rather than actively boiling to prevent breakage.
– Skip oil in the pasta water for gluten free pasta. Oil can prevent sauce from adhering.
– Rinse cooked ravioli with cool water to remove excess starch and prevent sticking.
– Be very gentle when mixing sauced pasta to prevent tearing ravioli.
– For baked ravioli, watch closely and tent with foil if needed to prevent over-browning or drying out.
– Try casserole-style preparations baked in sauce for a moister texture.
Gluten Free Ravioli Filling Ideas
In addition to classic cheese fillings, there are many creative options for gluten free ravioli fillings:
– Seafood – Crab, shrimp, lobster, fish
– Vegetables – Spinach, roasted peppers, butternut squash, mushrooms
– Legumes – White beans, lentils, chickpeas
– Meats – Ground beef, Italian sausage, chicken
– Vegan – Tofu, tempeh, mashed avocado, nut cheeses like cashew ricotta
Season fillings well and make sure any liquid is drained to prevent soggy pasta. Do not overstuff, which can cause ripping when boiling. If making homemade gluten free pasta, fillings with some texture or “bite” will complement the softer pasta texture nicely.
Gluten Free Ravioli Sauce Ideas
Ravioli are delicious paired with simple olive oil and herbs, creamy sauces, tangy tomato sauces, and more. Here are sauce ideas:
– Traditional marinara or meat sauce
– Basil or sun-dried tomato pesto
– Alfredo sauce
– Butter and sage
– Cheese sauce
– Olive oil and garlic
– White wine, lemon, and capers
– Olive tapenade
– Tomatoes, spinach, and pine nuts
– Walnut or hazelnut brown butter
– White beans simmered with rosemary
Use high quality olive oils, herbs, spices, veggies, nuts, and dairy or non-dairy products to craft delicious sauces that complement your gluten free ravioli fillings.
Should Ravioli be Made with Egg?
Fresh homemade ravioli and many commercial gluten free ravioli are made with eggs added to the dough. The eggs provide binding, structure, and a soft texture. However, egg-free gluten free ravioli options are available for vegans and those with egg allergies.
Brands like Barilla, Rustichelle d’Abruzzo, and Le Veneziane make eggless gluten free pasta using rice flour, corn flour, and other gluten free flours. Chickpea liquid (aquafaba) can sometimes mimic the binding properties of egg in fresh pasta dough. Without egg, the pasta texture may be more brittle and floury. Extra care must be taken when boiling eggless pasta to prevent breaking.
Are Frozen Gluten Free Raviolis a Good Option?
Frozen gluten free ravioli provide a convenient option for a quick meal. Freezing helps seal and preserve the pasta, and quality brands produce great tasting frozen ravioli. Some benefits of frozen gluten free ravioli include:
– Wide availability in stores
– Long shelf life in freezer
– Ability to keep a variety of flavors on hand
– Quick cooking time from frozen state
– Consistent quality year-round
– Time saving compared to making fresh pasta
– Less risk of tearing fragile pasta
Check labels carefully to confirm gluten free status when purchasing frozen ravioli. Do not use ravioli that appear dried out or have ice crystals which indicates damage from freezing and thawing. Handling frozen ravioli gently prevents breaks. Cook from frozen using package directions, allowing a bit more time if needed.
Where to Buy Gluten Free Ravioli
Here are some places to buy gluten free ravioli:
Grocery Stores – Many large supermarkets now carry gluten free ravioli options from major brands alongside traditional wheat pastas. Quality varies.
Natural Food Stores – Stores like Whole Foods and Sprouts have extensive gluten free sections including fresh and frozen ravioli from specialty brands.
Online Stores – Gluten free food sellers like Amazon, Thrive Market, Gluten Free Palace, and Gluten Free Express offer home delivery of popular brands.
Meal Kits – Some meal kit companies like Green Chef include gluten free ravioli dishes on their menus.
Direct from Manufacturers – Smaller ravioli companies may sell direct online or ship frozen ravioli to your door.
Farmers Markets – Artisan pasta makers at local markets are increasing gluten free options like fresh ravioli.
Italian Markets – Specialty Italian stores often carry imported gluten free pasta brands. Call ahead to ask about selection.
Conclusion
There are now endless possibilities for gluten free ravioli lovers. With so many brands producing gluten free ravioli in creative flavors, it’s easier than ever to enjoy this classic comfort meal. Carefully check labels since even long-time mainstream brands can have trace gluten. Handle gluten free pasta gently and follow cooking instructions closely for the best results. Pair ravioli with sauces that complement the filling. With proper practices, gluten free ravioli can be a delicious, safe option for dinner.