Pasta is one of the most universally loved foods, and giving it up is often the first thing people dread when going gluten-free. The good news is that you do not have to give it up at all. The gluten-free pasta market has evolved from the mushy, gummy rice noodles of a decade ago into a diverse landscape of options that can rival traditional wheat pasta in taste, texture, and nutrition. GlutenSafe.io has tested and ranked every major type of gluten-free pasta so you can find the perfect option for your favorite dishes.
This guide ranks gluten-free pasta alternatives by base ingredient, covering rice, corn, chickpea, lentil, quinoa, cassava, and more. We evaluate each on taste, texture, cooking behavior, nutritional profile, and versatility. Whether you are making a simple weeknight spaghetti or an elaborate Sunday ragu, there is a gluten-free pasta that will perform beautifully.
Brown Rice Pasta: The Classic Choice
Brown rice pasta is the most common and widely available gluten-free pasta. It has been on the market the longest and is found in virtually every grocery store. When cooked correctly, it has a mild, neutral flavor that works with any sauce. The texture is slightly softer than wheat pasta but acceptable for most applications.
The biggest challenge with brown rice pasta is its narrow window of doneness. Undercooked, it is gritty and starchy. Overcooked by even a minute, it becomes mushy and falls apart. The key is to cook it in a very large pot of well-salted boiling water, stir frequently to prevent sticking, and start testing two minutes before the package time suggests. Rinse immediately with cold water after draining to stop the cooking process.
Brown Rice Pasta Scorecard
- Taste: 7/10 – Mild, slightly nutty, neutral enough for any sauce
- Texture: 6/10 – Softer than wheat pasta, can become mushy if overcooked
- Cooking ease: 5/10 – Requires careful timing and watching
- Nutrition: 6/10 – Similar calories to wheat, moderate fiber, some B vitamins
- Versatility: 8/10 – Works with virtually any sauce or preparation
- Best brands: Tinkyada, Jovial (brown rice), Lundberg
Chickpea Pasta: The Protein Powerhouse
Chickpea pasta has quickly become one of the most popular gluten-free alternatives, and for good reason. Made from chickpea flour (also called garbanzo bean flour), it delivers significantly more protein and fiber than traditional wheat pasta. A single serving can contain 14 grams of protein and 8 grams of fiber, making it the most nutritionally impressive option on this list.
The taste is slightly earthy and beany, which works beautifully with bold sauces like marinara, pesto, and meat ragu but can be noticeable with lighter preparations like aglio e olio or butter sauce. The texture is firmer than rice pasta and holds its shape better during cooking, though it can become slightly grainy on the surface. Banza is the leading brand and is widely available. Use the Gluten Safety app to scan any new brand before trying it.
Red Lentil Pasta: Bold Flavor, Great Nutrition
Red lentil pasta has a distinctive orange-red color and a slightly sweet, earthy flavor. Like chickpea pasta, it is high in protein (about 13 grams per serving) and fiber. It cooks quickly, often in just five to seven minutes, making it one of the fastest gluten-free options to prepare.
The texture is smooth when fresh but can become soft quickly if left sitting. Serve it immediately after draining for the best experience. Red lentil pasta pairs well with Indian-inspired sauces, tomato-based dishes, and any preparation where its color and mild lentil flavor complement the overall dish. It is less ideal for cream-based sauces where the color contrast is stark. Explore our date night dinner ideas for recipes featuring lentil pasta.
Corn Pasta: Budget-Friendly and Familiar
Corn pasta is one of the most affordable gluten-free options and has a pleasant, slightly sweet flavor reminiscent of corn tortillas. It is widely available and comes in most common shapes. The texture is smoother than rice pasta and holds up reasonably well in cooking.
The main drawback of corn pasta is its tendency to become softer faster than other options and to break apart in dishes that require extended cooking, like baked pasta casseroles. It works best in simple preparations served immediately after cooking. Corn pasta is often combined with rice flour for stability, and the corn-rice blends tend to be the most forgiving to cook.
Cassava and Other Emerging Options
Cassava pasta is a newer entry that has gained a devoted following, especially in the paleo and AIP (Autoimmune Protocol) communities. Made from cassava flour, it is free of grains, legumes, and nuts, making it one of the most allergy-friendly options available. The texture is closer to wheat pasta than almost any other alternative, with a pleasant chew that surprised us in testing.
Jovial brand makes what many consider the best cassava pasta. It holds its shape, does not get gummy, and works in baked dishes, soups, and traditional pasta preparations. The flavor is neutral, allowing sauces to shine. The downside is that cassava pasta is lower in protein and fiber than legume-based options, so you may want to add protein-rich toppings or sides.
Other Notable Alternatives
- Quinoa pasta: Nutty flavor, moderate protein, often blended with rice or corn for better texture
- Edamame/soybean pasta: Very high protein (24g per serving), firm texture, best for Asian dishes
- Hearts of palm pasta: Ultra-low calorie, neutral flavor, unique texture, refrigerated section
- Spiralized vegetables: Zucchini, sweet potato, and butternut squash offer low-carb, nutrient-dense alternatives
- Shirataki noodles: Nearly zero calories, made from konjac fiber, unique gelatinous texture
The Complete Ranking
After testing dozens of brands and types, here is our overall ranking of gluten-free pasta alternatives based on the combined scores for taste, texture, cooking ease, nutrition, and versatility.
- Cassava pasta (Jovial): Best overall wheat pasta replacement, excellent texture and neutral flavor
- Chickpea pasta (Banza): Best for nutrition, high protein and fiber, slightly beany flavor
- Brown rice and quinoa blend: Best budget option, widely available, reliable texture
- Red lentil pasta: Best for quick cooking and bold dishes, beautiful color
- Corn and rice blend: Most familiar flavor, good for kids and picky eaters
- Edamame pasta: Best for Asian dishes, highest protein content
- Pure brown rice pasta (Tinkyada): The classic, dependable but requires careful cooking
Cooking Tips for Perfect Gluten-Free Pasta
No matter which type you choose, these universal tips will help you achieve the best results. Use a large pot with plenty of water to prevent sticking. Salt the water generously. Stir within the first minute of cooking and again periodically. Start testing for doneness two minutes before the suggested time. Reserve a cup of pasta water before draining, as the starchy water helps sauces cling to gluten-free noodles.
Do not add oil to the cooking water, despite the common advice. Oil prevents sauce from adhering to the pasta. Instead, toss the drained pasta with your sauce immediately. For cold pasta salads, rinse the pasta with cold water after draining and toss with a little olive oil to prevent clumping. The GlutenSafe.io blog has detailed pasta recipes and techniques for every skill level.
Sauces That Work Best with Gluten-Free Pasta
The sauce you choose matters as much as the pasta itself. Some sauces complement gluten-free noodles better than others, and understanding these pairings can transform your meals from adequate to outstanding.
Hearty, thick sauces work best because they cling to the surface of gluten-free noodles, which tend to be smoother than wheat pasta. Bolognese, pesto, and thick marinara are ideal. Cream-based sauces like Alfredo also work well because they coat every strand. Lighter sauces like aglio e olio require more pasta water to create an emulsion that adheres properly. When making any sauce that traditionally uses flour as a thickener, substitute cornstarch or sweet rice flour for a seamless gluten-free version. For holiday meals, a good gluten-free pasta with the right sauce can be a centerpiece dish.
Baked pasta dishes present a unique challenge because gluten-free noodles can become very soft during extended oven time. The solution is to undercook the pasta by two to three minutes before assembling your bake. The noodles will finish cooking in the oven and maintain some structure. Cassava and chickpea pastas hold up best in baked dishes, while rice pasta tends to break down. Layer generously with cheese and sauce to protect the noodles from direct heat.
Finding the right gluten-free pasta is a personal journey, and we encourage you to try several types to find your favorites. Use GlutenSafe.io and the Gluten Safety scanner to verify any new brand, and do not forget to check for cross-contamination warnings on the packaging. Great gluten-free pasta exists, and it is getting better every year.