​6 Non-W​heat Pasta Made Without Durum Wheat (Gluten-Free)

As a pantry staple, one of the easiest ways to get more whole grain into your diet is to try the growing number of pastas made with whole grains (and beans), beyond the traditional durum wheat. Thankfully, the days of cardboard-tasting non-wheat pastas are well behind us! Please note that some pasta products mentioned in the article contains gluten.

​1. Lentil Pasta

Gluten-free: Yes

Lentil pasta has been one of the fastest growing pasta in the market. Initially there is only a handful of unique brands available, but lately even wheat pasta producers (like Barilla) are promoting this high-protein pasta. Most lentil pasta are made with red lentils, but there are options made with green lentil pasta too (like Tolerant Organic).

Nutrition Highlights: A 3-oz serving of red lentil pasta typically provides at least 20 grams of protein; it’s perfect for vegans and those with higher protein needs. Make sure to follow the cooking instructions; it won’t mush if you don’t overcook it.

2. Brown Rice Noodles

Gluten-free: Yes

Many brands offer rice pasta, like Thai Kitchen. However, not too many offer brown rice version. Tinkyada and Jovial Foods offer gluten-free brown rice pasta. Tinkyada pasta contains 1 to 2 g of fiber and 4 g of protein per serving. Jovial’s brown rice pasta provides 2 g fiber and 5 g protein per serving. If you are using brown rice pasta in Asian dishes like Pad Thai, you may try Lotus Foods’ Organic Brown Rice Noodles.

Nutritional highlights: ​Brown rice pastas are good sources of some of the B vitamins. However, of all the whole grain pasta products we looked at, brown rice pastas provide the least amount of fiber. A 3-oz serving of brown rice noodles provides ~ 6 grams of protein.

3. Buckwheat Pasta

Gluten-free: Yes**

Buckwheat itself is gluten-free. There are, however, buckwheat pasta products that blend buckwheat with durum wheat (such as many types of Japanese soba noodles) contains gluten. Always check the ingredient list to ensure if you are gluten-intolerant. Other brands include Orgran and Eden Foods also produce 100% buckwheat noodles or pasta.

Nutritional highlights: Eden Foods’ 100% buckwheat noodles provides over 10 grams protein per 3-oz serving and is perfect to make Japanese dishes. Orgran buckwheat pasta 8 g protein per serving. Buckwheat contains the flavonoid rutin, which has antioxidant properties and may benefit the cardiovascular system.

4. Chickpea Pasta

Gluten-free: Yes

This list will not be complete without mentioning chickpea pasta. If you crave for various shapes, chickpea pasta offers the most varieties. Similar to lentil pasta, follow the cooking instructions on the box to avoid overcooking them.

Nutritional highlights: A 3-oz serving of Banza chickpea pasta provides over 16 grams of protein, while Chickapea provides over 20 grams of protein.

​5. Quinoa

Gluten-free: Yes**

Quinoa itself is gluten free. Most quinoa pasta products are made with a combination of quinoa flour (in small quantity) and other flours. For instance, quinoa pasta from Ancient Harvest are gluten-free because they are made with a blend of corn, brown rice and quinoa flours. Other quinoa pasta products (from Eden Foods), contain gluten because they are made from quinoa blended with kamut wheat.

Nutritional highlights: Ancient Harvest products provides 6 g protein per 3-oz serving. Considering that quinoa on its own is a high-protein food, this suggests the blend contains more corn flour than quinoa. NOW Foods’ gluten-free quinoa pasta is a blend of rice, quinoa, and amaranth flour, provide 7.5 grams of protein per 3-oz serving. On the other hand, Eden Foods’ quinoa/kamut pasta provides 12 g protein per 3 -oz serving.

6. Yellow Pea Pasta

Gluten-free: Yes

Made with 100% whole yellow peas with skin, Zenb Yellow Pea Pasta has gained popularity lately. If you are slightly put off by chickpea or lentil pasta, give yellow pea pasta a try. They are more subtle in taste.

​Nutritional highlights​: As it is made with the whole yellow peas with skin, each 3-oz serving of Zenb pasta provides 17 grams of protein and 11 grams of fiber.

The Bottom Line

As you can see, non-wheat pastas are not all created equal. Although whole grain (or whole bean) flours are used to make these pastas, consuming a variety of whole grains in their whole (non-noodle) form is preferable. On days when you crave for pasta, hopefully this list helps you to pick your preferred choice.