Can you get orzo gluten-free? A complete guide to brands and substitutes

December 21, 2025 •

4 min read

Traditional orzo pasta is made from wheat semolina, meaning it is not gluten-free and is unsafe for those with celiac disease or gluten sensitivity. However, thanks to a growing market for dietary alternatives, many certified gluten-free options are now widely available for those who need or prefer to avoid gluten.

Quick Summary

Though traditional orzo contains gluten, numerous brands now offer certified gluten-free versions made from ingredients like corn, rice, or cassava. Safe and delicious substitutes also exist, including various types of rice, quinoa, and legume-based pastas.

Key Points

Not Naturally Gluten-Free: Traditional orzo is made from durum wheat semolina and contains gluten.
Certified Options Exist: Many brands offer certified gluten-free orzo made from alternative flours like corn, rice, cassava, and chickpeas.
Look for Certifications: For individuals with celiac disease, it is crucial to purchase certified gluten-free products to avoid cross-contamination.
Excellent Substitutes: Naturally gluten-free alternatives like arborio rice, quinoa, and millet can be used to achieve a similar taste and texture in recipes.
Rinse After Cooking: Rinsing gluten-free orzo with cold water after cooking is recommended to prevent it from sticking together, especially in salads.
Mind Cooking Time: GF orzo can become mushy if overcooked, so check for doneness before the package's suggested cooking time ends.

Is Traditional Orzo Gluten-Free?

Despite its small, rice-like shape, traditional orzo is a type of pasta and is not naturally gluten-free. It is primarily made from semolina flour, which is derived from durum wheat and is high in gluten. This makes it unsuitable for individuals with celiac disease, wheat allergies, or non-celiac gluten sensitivity. The confusion stems from its appearance, as many people mistakenly assume it's a grain like rice, rather than a wheat-based pasta.

Certified Gluten-Free Orzo Brands

For those seeking a direct replacement for traditional orzo, several brands offer excellent gluten-free versions made from alternative flours. When shopping, always look for products that are explicitly labeled as "certified gluten-free" to ensure they meet safety standards and are manufactured in a facility free from cross-contamination.

DeLallo Gluten-Free Orzo: Made with a blend of 70% corn and 30% rice flour, this orzo is a popular choice known for its excellent taste and firm, al dente texture that holds up well in soups and salads.
Jovial Grain-Free Cassava Orzo: For those avoiding grains entirely, Jovial offers an organic orzo made from cassava flour. It is also allergy-friendly and provides a great taste and firm texture.
Barilla Chickpea Orzo: Made from a single ingredient, chickpea flour, this option is naturally gluten-free and offers a boost of protein and fiber. It works well in a variety of dishes, both hot and cold.
Banza Chickpea 'Rice': While technically not an orzo, Banza's chickpea 'rice' has a similar small shape and can be used as a gluten-free substitute, adding significant protein.

Best Gluten-Free Substitutes for Orzo

If certified gluten-free orzo is not available or you're looking for a different nutritional profile, several other grains and pastas make great substitutes.

Arborio Rice: This short-grain rice is naturally gluten-free and creates a creamy, starchy texture similar to orzo in baked dishes and 'orzotto' (orzo risotto) recipes.
Quinoa: A protein-rich, naturally gluten-free seed, quinoa has a slightly nutty flavor and fluffy texture. It is a fantastic substitute for salads or as a hearty side dish.
Millet: This gluten-free grain has a small, round shape similar to orzo and works well in salads and as a side dish.
Small Gluten-Free Pasta Shapes: Look for other small, gluten-free pasta varieties, such as tiny shells or broken angel hair pasta, which can be used in soups and casseroles.

Comparison Table: GF Orzo vs. Common Substitutes


Feature	Certified GF Orzo (Corn/Rice)	Arborio Rice	Quinoa	Chickpea Orzo (Barilla)
Ingredients	Corn and Rice Flour	Arborio Rice	Quinoa Seed	Chickpea Flour
Best for...	Salads, soups, baked dishes	Creamy dishes, 'orzotto'	Salads, side dishes	Higher protein dishes, salads
Texture	Firm, classic pasta texture	Creamy, starchy, sticky	Fluffy, slightly nutty	Firm, slightly more distinct chickpea flavor
Protein Content	Moderate	Lower	High	High (e.g., 21g per serving)
Fiber Content	Moderate	Lower	High	High (e.g., 15g per serving)
Where to Find	Major supermarkets, online	Most grocery stores	Most grocery stores	Specialty/online grocers, some supermarkets

Cooking Tips for Gluten-Free Orzo

Cooking gluten-free orzo is similar to traditional pasta, but with a few key differences to achieve the best results.

General Guidelines for Preparing GF Orzo

Use Plenty of Water: Ensure you use a large pot with ample, well-salted boiling water to prevent the pasta from sticking together.
Rinse After Cooking: Unlike wheat pasta, rinsing gluten-free orzo with cold water immediately after draining helps to remove excess starch and prevents clumping, especially when using it for a cold pasta salad.
Check Doneness Frequently: Gluten-free pasta can sometimes cook faster than traditional pasta. Start tasting for an al dente texture a few minutes before the recommended cook time is up.

Finding Gluten-Free Orzo in Stores

While not always as prominently displayed as other gluten-free pasta shapes, locating gluten-free orzo is becoming easier. Major grocery stores and online retailers often carry brands like DeLallo and Jovial in the gluten-free section. If you can't find it locally, online stores offer a reliable way to purchase certified gluten-free orzo and other substitutes. For maximum safety for celiac disease, always read the packaging to confirm the product is certified gluten-free. For more information on safely living gluten-free, consider consulting resources like the Celiac Disease Foundation. (https://celiac.org/gluten-free-living/what-is-gluten/).

Conclusion

In summary, while traditional orzo is a wheat-based pasta containing gluten, it is absolutely possible to enjoy delicious and safe gluten-free versions. With the availability of dedicated gluten-free brands like DeLallo and Jovial, along with versatile alternatives like quinoa and arborio rice, a gluten-free diet doesn't mean sacrificing your favorite orzo-based recipes. By checking for certifications and following specific cooking tips, you can confidently prepare your meals and enjoy the unique texture and flavor that orzo brings to a dish.

Frequently Asked Questions

No, traditional orzo is not naturally gluten-free. It is a pasta made from durum wheat semolina, which contains gluten.

Yes, you can buy gluten-free orzo. Several brands like DeLallo, Jovial, and Barilla offer versions made from alternative flours such as corn, rice, cassava, or chickpeas.

Gluten-free orzo is made from naturally gluten-free ingredients. Common ingredients include corn flour, rice flour, cassava flour, or chickpea flour.

Good gluten-free substitutes for orzo include arborio rice for creamy dishes, quinoa for salads, and millet or small gluten-free pasta shapes for soups.

Traditional orzo is not safe for people with celiac disease because it contains wheat and gluten. However, certified gluten-free orzo made in a dedicated facility is safe.

The healthiness of gluten-free orzo depends on its ingredients. Some legume-based options, like chickpea orzo, can be higher in protein and fiber than traditional orzo, while corn/rice blends may have a different nutritional profile.

Yes, Barilla makes a certified gluten-free orzo from chickpea flour, offering a high-protein, single-ingredient option.

Yes, it is often recommended to rinse gluten-free orzo with cold water after cooking to prevent it from becoming sticky and clumping together.