Everything You Ever Needed to Know About Gluten-free Pasta (2024)

Around 1% of the UK population is estimated to have coeliac disease — a gluten intolerance, and at least 10% follow a non-coeliac gluten-free diet. At Real Italiano, we believe that dietary needs and preferences shouldn’t restrict us from incredible food, so our team is always on the lookout for high-quality Italian goodies that can be enjoyed by all. With that in mind, we want to delve deeper into gluten-free food and the Italian staple — pasta.

Traditional Italian pasta is made from semolina, a type of flour made from durum wheat.

There are three main steps to making pasta, the first being mixing and kneading. Italian cooks start by mixing semolina with eggs and water to hydrate the starch and proteins. When the dough is formed, it’s kneaded and shaped, and the final step is drying. This removes any excess water in the dough and helps pasta maintain its shape and nutritional quality.

Some of the most common Italian pasta types are penne, tagliatelle, spaghetti, pappardelle, fusilli, and fettuccine.

The gluten in semolina is what gives pasta an al dente texture, and the better the quality of the durum wheat, the better the texture. The viscoelastic and adhesive components in gluten are also what helps pasta maintain its shape and elasticity, and helps the dough rise during the production stage.

Gluten is a common ingredient in many traditional wheat, barley, and rye-based foods. Some of the most common ones are:

• Bread (unless labelled as gluten-free or ‘free from’, all types of bread, rolls, bagels, etc. will contain gluten)
• Baked goods such as cakes, biscuits, muffins
• All wheat pasta
• Cereal (many — not all — contain wheat, and oats are often processed with wheat)
• Snack foods like crackers and pretzels
• Beer (made from malted barley)
• Gravy
• Soup (many tinned and sachet soups contain wheat flour)

Many foods that don’t contain gluten can often be processed with wheat, so it’s always best to check the label if you have a gluten intolerance.

People who are gluten intolerant may not necessarily need to avoid wheat altogether depending on their condition. We know that wheat contains gluten, but what exactly is the difference between the two?

Gluten is just one component that is found in wheat. Wheat is the most popular gluten-based ingredient but can also be found in other grains like spelt, barley, and rye. So, if you’re gluten intolerant, you will avoid other grains and wheat, and foods labelled ‘wheat-free’ may still contain gluten.

Some people can have an allergy to wheat and not gluten, so they’ll avoid wheat as a whole and not necessarily the gluten within it. Allergic reactions to both of these ingredients can be completely different, too.

When it comes to pasta, it is traditionally made using durum wheat flour called semolina. To make gluten-free pasta, the wheat component is removed so, effectively, by removing the wheat, you remove the gluten. Popular alternatives that are used to produce gluten-free pasta include buckwheat (a naturally gluten-free grain), lentils, and corn.

Whether it’s an intolerance or personal preference, there are many foods that can be safely consumed on a gluten-free diet such as meat, fish, fruit, vegetables, rice, and potatoes.

With the popularity of gluten-free food rising so much over the last several years, there are many substitutes and processed foods that don’t contain gluten, often called ‘free from’. For those that are gluten-free, this has been an incredible game changer as it avoids the need to check every nutritional label and means that foods like bread and pasta, which are traditionally high in gluten, are now easily accessible.

Technology has also advanced to accommodate those with a gluten-free diet and there are now plenty of apps available for help and advice when you shop. Some apps even have a built-in feature that allows you to scan items in the supermarket and check them for gluten allergens.

Restaurants all over the country have also adapted to various diets including gluten-free and many provide separate menus that clearly outline the gluten content in their dishes, making it as easy as possible for those with dietary needs to enjoy eating out at restaurants.

A lot of takeaways are also safe, but they can be a little trickier. For example, fish and chips can often be cooked in the same oil, resulting in cross-contamination of the gluten in the batter. Chinese and Indian takeaways also offer many gluten-free options like rice noodles and lentil curries. The main thing to be mindful of is cross-contamination, so it’s important to make sure that gluten-free foods are cooked separately.

Italian food is varied and offers plenty of options for gluten-free diets. While traditional pizza and pasta are a no-go for coeliacs, there are many alternatives that make wonderful Italian food available without gluten. Nowadays, you may find that many Italian restaurants offer gluten-free pasta and pizza bases, but if they don’t, arborio rice is used in creamy risottos and is naturally gluten-free, and polenta is made from cornmeal, which is also naturally free of gluten with a porridge-like consistency, usually baked, fried, or grilled and served with a variety of meat and veg.

If you’re cooking at home, it’s easier to avoid the cross-contamination problem, and there and many supermarkets that offer gluten-free Italian ingredients to make cooking for those with coeliac disease easy and tasty. Italian staples like pesto, pasta sauce, and biscotti can also be enjoyed in gluten-free form.

The gluten in traditional pasta helps hold its shape and texture, but there are alternative ingredients that can achieve this whilst being free from gluten. These commonly include rice and corn, but potato flour, oat flour, lentils, and buckwheat are also often used. These gluten-free substitutes help maintain taste, shape, and texture just like you’d find in traditional pasta, so there’s no need to make any sacrifices if you’re gluten-intolerant.

The only minimal differences you’ll find with gluten-free pasta are in the cooking process. A large pot is recommended as the water can develop quite a lot of foam. The water should always be salted rather than oiled, and once it’s boiling, give it a good stir to avoid sticking. The cooking time can vary, too. Generally, gluten-free pasta takes a little longer and it will depend on the ingredients. For example, chickpea pasta cooks quicker than buckwheat pasta due to the whole grain.

One of the main benefits of gluten-free pasta is that there’s no need to worry about intolerance. It is suitable for those with coeliac disease or simply avoiding gluten, making it really easy to enjoy our favourite pasta dishes with no compromise. It also means that gluten intolerance symptoms like headaches, fatigue, and an upset stomach can be prevented.

While there’s no fundamental proof that gluten-free pasta is healthier than traditional pasta, it does offer many important health benefits. For example, it helps avoid processed food as gluten-free substitutes are natural, which contributes to improved digestion. A lot of gluten-free pasta (such as buckwheat, quinoa, and amaranth) is also an excellent source of protein and amino acids, which are great for maintaining muscle, skin, and bone health.

Depending on the brand and substitute ingredient, gluten-free pasta can also be lower in calories and higher in fibre.

Gluten-free pasta still contains carbohydrates, potentially more than traditional pasta, but the levels will depend on the ingredients. However, these are complex carbohydrates, which are less processed and offer more nutritional value. A gluten-free diet is one of the best ways to avoid processed carbs and ensure that your body gets the right nutrients.

Some common low-carb gluten-free pasta includes amaranth, quinoa, rice, and corn.

Unless a supermarket has a designated ‘free from’ section, it can be tricky to spot gluten-free products. If you’re on the lookout for gluten-free pasta, the base ingredient is the key component to pay attention to. Depending on your dietary needs, each will have its own nutritional value, but pasta made from legumes is generally higher in protein and fibre than other types. However, while rice and corn pasta are lower in fibre, you may prefer their flavour and texture, which are most similar to traditional pasta.

The base ingredient will also influence the shape and texture of your pasta, so once you’ve found the right gluten substitute for you, look for a shape and texture that goes well with the sauce and other ingredients that you’ll be pairing it with. For example, small shapes like fusilli or conchiglie are great in soups, penne and maccheroni are great for pasta bakes, and tagliatelle and fettuccine are perfect for sauced-based dishes.

The production process is another detail to look for in gluten-free pasta. There are three types of dried pasta: quick-dried, slow-dried, and bronze dried, all of which give the pasta a completely different texture.

Quick-dried pasta is the typical mass-produced kind that you’d find on all supermarket shelves. It has been heated at high temperatures to dry the pasta quickly, which can make it quite brittle and hard to digest, often resulting in bloating after a meal.

Slow-dried pasta, on the other hand, is dried slowly over a long time. This allows the pasta to rest as it dries, making it more flavoursome, lighter, and easier to digest.

Bronze drawing is an authentic Italian method that means pasta dough is passed slowly through a bronze cutter to give it shape. It then goes through a series of rotating knives that cut the pasta to different lengths. This is another slow-dried technique that takes place at very low temperatures, and the bronze cutter is important as it gives pasta a rougher texture, which is more appealing when eaten and holds sauce better than other types, meaning that you’re not left with a pool of sauce at the bottom of the bowl.

Gluten-free pasta has adapted a lot over the years and, nowadays, some are so similar to wheat pasta that it’s hard to tell any difference at all. However, depending on the brand, base ingredients, and production process, some gluten-free pasta can have a different taste, texture, and cooking process to traditional pasta.

Flour-based gluten-free pasta (such as chickpea, black bean, or brown rice flour) can be quite strong in taste and have a unique texture that’s easily distinguishable from wheat pasta. Other alternatives like corn, lentils, or buckwheat have marginal taste differences from traditional pasta and the texture will depend on its quality and production process. So, it’s always best to opt for high-quality gluten-free pasta to get the best flavour, texture, and shape integrity.

There are many different ingredients that brands use as a gluten substitute. Each will offer a different taste, texture, and quality, so it’s a good idea to read the label to know exactly what goes into your gluten-free pasta. Here are the most popular gluten-free varieties:

• Brown rice pasta: This pasta is lower in carbs and higher in protein than white rice pasta. It’s also high in vitamin B, selenium, essential amino acids and antioxidants, which are great for building up our immune system. When cooking brown rice pasta, it can be a little chewy with a delicious, mild flavour that makes it easy to pair with plenty of sauces and powerful ingredients.
• Buckwheat pasta: This type of gluten-free pasta is one of the most popular and accessible types. It’s an excellent source of protein and is high in vitamin B, copper, magnesium, and phosphorus. Buckwheat pasta is great for both hot and cold dishes and goes well with a wide range of ingredients like tofu, cheese, and meats.
• Chickpea pasta: Chickpeas are a popular ingredient in many cultures and cuisines. Chickpea pasta is considerably lower in carbs than wheat pasta and is an excellent source of fibre. Its flavour can be a little strong as a result of the aquafaba (the water that chickpeas are soaked in), but it pairs really well with cheese and vegetables.
• Lentil pasta: Lentils are high in protein and delicious in flavour, making them a great accompaniment to a variety of spices, ingredients, and sauces. Red lentil pasta is the most common type and can be found in most supermarkets.
• Multigrain pasta: Multiple flours are combined to produce multigrain pasta. Mixing ingredients is a great way to create new and exciting pasta flavours as well as offer more health benefits.
• Pea pasta: Yellow split peas are used to make this wonderful pasta. They are well-known for being almost twice as high in protein as wheat pasta and their delicious flavour goes well with both hot and cold pasta dishes.
• Quinoa pasta: Quinoa has plenty of nutritional benefits such as protein, B vitamins, iron, magnesium, phosphorus, and potassium. It also has a recognisable nutty flavour that makes it the perfect addition to a variety of pasta dishes. Quinoa is also often mixed with corn and rice flour to help the pasta maintain its texture.
• Oat pasta: Oats are high in fibre and make nutritious gluten-free pasta. They also contain a range of important daily vitamins, minerals, and antioxidants. The taste of oat pasta is quite neutral, so it can be used in a variety of hot and cold dishes.
• Corn pasta: Finely ground corn flour is used to make this type of gluten-free pasta. It’s high in protein, fibre, and antioxidants, but it can be higher in calories and carbs per serving than wheat pasta, so just be mindful of portion sizes with this pasta.
• Amaranth pasta: Seeds are extracted from amaranth plants and ground into a fine powder, which is then used to make gluten-free flour. Amaranth has a slightly sweet, nutty, and earthy flavour, making amaranth pasta ideal in salads and soups.

Pasta Natura is an organic, gluten-free authentic pasta brand based in the Piedmont region of northern Italy. They specialise in genuine, natural, and traditional Italian pasta that is both delicious and suitable for gluten-free diets.

Quality and ethical production are two of Pasta Natura’s key brand values, and they take great pride and care in sourcing local, raw, great-tasting, and high-quality ingredients to make their incredible products.

To make their wonderful GMO-free pasta, the team carefully selects their flour producers to ensure the high quality of the natural ingredients. They also make sure that their partners practise sustainable and organic agriculture to align with their own values.

Pasta Natura pasta is made using only naturally gluten-free flour and water and the team consistently enhances their traditional production process to maintain high production standards. Once ingredients have passed strict controls, the natural elements of the grains are kept intact to preserve their nutritional value. When it comes to product tasting, the team looks for freshness, taste, fragrance, and nature. All Pasta Natura pasta is bronze-drawn — slow-dried to lock in flavour and intricately shaped to hold sauces.

As well as producing top-quality, authentic Italian gluten-free pasta, Pasta Natura also incorporate sustainability and renewable energy into its production system. The roof of their site contains solar panels, and their packaging is 100% recyclable (the cellophane window must be removed first).

Our top picks for the best gluten-free pasta are:

Pasta Natura Gluten Free Corn & Rice Maccheroni Pasta

Made from a mix of corn and rice flour, this gluten-free maccheroni pasta is uniform in colour, easily digestible, and goes perfectly with a variety of cooking sauces and soups.

Pasta Natura Gluten Free Red Lentil Penne Pasta

Made from 100% red lentil flour, this penne pasta is rich in protein, fibre, iron, phosphorus, zinc, and manganese. Its characteristic red colour adds a vibrant touch to salads and its subtle vegetable flavour goes perfectly with delicate sauces.

Pasta Natura Organic Gluten Free Oat Fusilli Pasta

For a healthier lifestyle, this oat fusilli pasta is rich in proteins, fibres, and mineral salt. It has a mild and neutral flavour, making it easy to add to your favourite pasta dish, and the bronze-drawn shaping of this fusilli means that it will scoop up sauces and soups really easily.

Pasta Natura Organic Gluten Free Turmeric & Pepper Penne Pasta

This white corn penne pasta is enriched with turmeric and pepper for your favourite gourmet recipes. This flavoured pasta is ideal for those relying on a gluten-free diet with no compromise on flavour and quality. Turmeric also offers the added benefit of natural health remedies that help support our immune system.

The term ‘free from’ can refer to gluten-free, vegan, or dairy-free, so when shopping for free from products, be sure to check the label to make sure it’s right for you as some pasta can be vegan but not gluten-free, and vice versa.

Vegan pasta doesn’t contain eggs. A common egg substitute in vegan pasta is olive oil or aquafaba (the water that is used to soak chickpeas). However, a lot of pasta is naturally vegan, made with only flour and water.

Both traditional and gluten-free pasta don’t typically contain any dairy ingredients as they are not integral to pasta-making — even coloured pasta, which takes on its colour from spices and herbs. While it’s rare, some pasta can contain dairy products like cheese, and some pasta dishes are prepared with milk, so it’s always best to check the label or ask a member of staff if you’re eating out at a restaurant.

Absolutely not! Rinsing any type of pasta is a big no-no in Italy and there’s no need for it with gluten-free pasta. Gluten-free pasta tends to be more absorbent than wheat pasta, so rinsing it will only make it cold and mushy. To avoid your pasta sticking together, try drizzling it with a little olive oil.

Here are a few other tips you might find useful when cooking gluten-free pasta:

• Choose the right type of pasta depending on the dish and ingredients it will be combined with.
• Use a large pot with plenty of salted water. This will help make the pasta less starchy and sticky as well as add flavour.
• Once added to boiling water, don’t forget to give your gluten-free pasta a stir. This will help avoid sticking. Continue to stir occasionally while it cooks.

There are quick and simple ways to make your own gluten-free pasta at home using only 3 ingredients. Not only is it easy and budget-friendly, but the homemade touch alone will also boost the overall taste of your gluten-free lunches and dinners.

One of the main ingredients you’ll need to make your pasta is xanthan gum. This is a gluten-free, naturally vegan thickening agent that’ll give your pasta shape and texture. You can buy xanthan gum in larger supermarkets.

You will need:

200g Gluten-free flour of your choice (plus extra for dusting)

1 tsp Xanthan gum

3 Eggs

A pasta machine

Instructions:

1. Mix the flour and xanthan gum together in a large bowl. Make a well in the centre and crack in the eggs. Use a fork to slowly whisk the eggs into the flour and xanthan mixture. Once a dough starts to form, start to use your hands (if the dough feels too dry and crumbly, add another egg. If it feels to soft and wet, add a little more flour).
2. Dust a clean surface with some flour and knead the dough for 2–3 minutes until a smooth ball of dough is formed.
3. Cut the dough into 4 equal pieces. Leave one out and wrap the remaining 3 pieces in cling film to prevent drying.
4. Flatten your piece of dough with the palms of your hands and sprinkle both sides with a little more flour. Set your pasta machine to the widest setting (around 2mm thickness) and pass the dough through it. Fold the sheet of dough into thirds and dust it with some more flour on both sides. Turn the dough 90 degrees and pass it through the pasta machine again. Repeat this process until the pasta sheet is smooth (this should take around 5 rounds).
5. Set your pasta machine to the next setting down and repeat step 4 (there’s no need to fold the dough at this stage. Simply keep pasting the dough through the machine). Continue reducing the thickness on your pasta machine until you reach 1mm thickness.
6. Cut and shape your pasta as desired. We chose tagliatelle (around 1cm wide strips). Place your pasta on a drying rack near a heat source (i.e. window or radiator) and leave to dry overnight. If your pasta is still damp the following day, simply leave it to dry for a few more hours. Otherwise, it’s ready to cook or store it in an airtight container to use later. It will keep for 2–3 weeks.

The Real Italiano blog has plenty of tasty Italian recipes for you to try at home. Here are some of our favourite gluten-free recipes:

1. Easy Gluten-free Minestrone Soup

2. Vegan Pesto Pasta with Sun-dried Tomatoes

3. Roasted Butternut Squash and Chickpea Pasta

4. Gluten-free Chilli, Olive Oil and Roast Garlic Pasta

5. Mediterranean Summer Salad

6. Vegan Sausage & Pasta Soup

7. Vegan Pasta e fa*gioli

All our recipes are easy to adapt with your favourite gluten-free alternatives, so if you see a recipe you like, simply swap the pasta for a gluten-free substitute and enjoy any of our Italian dishes!

At Real Italiano, we offer a full range of authentic Italian products. We work with local family businesses all over Italy to bring a unique taste of the Mediterranean to your kitchen.

Whether you’re looking for gluten-free pasta, pesto, or a sweet treat, we have an extensive selection of top-quality gluten-free products for you to discover — simply visit our website to browse and find your favourites.