Does macaroni and cheese have gluten in it?

October 24, 2025 •

4 min read

According to the Celiac Disease Foundation, gluten is a protein naturally found in wheat, rye, and barley. Since traditional macaroni noodles are made from wheat flour, the standard dish does contain gluten. However, modern dietary needs have paved the way for a wide variety of delicious gluten-free macaroni and cheese options.

Quick Summary

Traditional macaroni and cheese contains gluten due to its wheat-based pasta, but the cheese sauce is typically gluten-free. For those with celiac disease or gluten sensitivity, many certified gluten-free options are available, or the dish can be easily adapted at home using alternative pasta and thickening agents.

Key Points

Traditional Macaroni contains gluten: Standard macaroni pasta is made from wheat flour, making the traditional dish unsafe for gluten-free diets.
Cheese sauce is often safe: The cheese sauce itself is typically gluten-free, but cross-contamination or processed additives can be a risk, so always check labels.
Gluten-free alternatives are widely available: Many brands now produce certified gluten-free macaroni and cheese using alternative grains like rice or corn.
Easy to make a gluten-free version at home: Homemade gluten-free mac and cheese can be made by simply swapping wheat pasta for a gluten-free alternative and using cornstarch or gluten-free flour to thicken the sauce.
Nutritional profiles differ: Gluten-free pasta made from legumes may offer more protein and fiber, but some rice or corn-based versions can have a higher glycemic index than traditional pasta.
Watch for hidden gluten: Be vigilant for hidden gluten in processed cheeses, seasoning packets, and in restaurant settings where cross-contamination is a possibility.

Why Traditional Macaroni and Cheese Contains Gluten

Traditional pasta is made from durum wheat semolina, a type of wheat flour rich in gluten. Gluten is the protein responsible for the dough's elastic texture and helps the pasta maintain its shape during cooking. Since the noodles are the foundation of macaroni and cheese, any dish made with standard wheat-based macaroni will contain gluten. For individuals with celiac disease or non-celiac gluten sensitivity, this makes the classic version of the dish off-limits due to the risk of triggering an autoimmune or digestive response.

The Gluten-Free Macaroni and Cheese Revolution

The good news for those following a gluten-free diet is that numerous alternatives exist, both in stores and for homemade versions. Many brands now offer certified gluten-free macaroni and cheese, using alternative grains for the pasta, such as rice, corn, or quinoa. These products are clearly labeled, offering a convenient and safe option for consumers. When making a homemade version, the process is quite simple and involves just a couple of key ingredient swaps:

Choose a gluten-free pasta: The market is now flooded with high-quality gluten-free pasta that mimics the taste and texture of its wheat-based counterpart. Popular choices include those made from brown rice, corn, or legumes like chickpeas and lentils.
Use gluten-free flour for the roux (if needed): A traditional cheese sauce (béchamel) is thickened with a roux made from butter and wheat flour. To make it gluten-free, simply substitute a gluten-free all-purpose flour blend or use a gluten-free thickener like cornstarch.
Ensure other ingredients are gluten-free: While most natural cheeses are gluten-free, some processed cheese products, spiced cheeses, or sauces may contain gluten-based additives. Always check the ingredient list to be sure.

Potential Hidden Sources of Gluten

For those with severe gluten intolerance or celiac disease, it's not enough to simply avoid wheat flour in the main components. Cross-contamination is a serious concern, especially with processed and store-bought foods. Here are a few things to watch out for:

Processed Cheese Products: Some cheese spreads, sauces, or low-fat cheeses may use gluten-based stabilizers or fillers. Look for certified gluten-free labels to be safe.
Seasoning Packets: In boxed macaroni and cheese, the cheese powder packet is usually the safe part, but it's always wise to double-check the ingredient list for any modified food starch or other unexpected sources of gluten.
Restaurant Dishes: When dining out, always inquire about how the dish is prepared and if cross-contamination is a risk. Even if they use gluten-free pasta, it might be cooked in the same water or with the same utensils as regular pasta.

Comparing Gluten-Free vs. Regular Macaroni and Cheese


Feature	Regular Macaroni and Cheese	Gluten-Free Macaroni and Cheese
Pasta Ingredients	Durum wheat semolina	Rice, corn, quinoa, chickpea, or other legume flours
Texture	Chewy, firm texture (al dente)	Can vary; some can be softer or have a different chew
Flavor	A standard, familiar flavor	Flavor depends on the alternative flour; legume-based can add a distinct taste
Nutritional Profile	Contains moderate protein and fiber, especially if whole-wheat	Varies greatly; legume-based options are often higher in protein and fiber
Glycemic Index	Lower glycemic index than many gluten-free alternatives	Often higher glycemic index, especially with refined rice or corn flours

The Takeaway for Nutritional Diet

For those on a gluten-free diet, macaroni and cheese is not off-limits. You have the flexibility to choose from a variety of commercially available gluten-free options or to craft a delicious, safe homemade version. Beyond just avoiding gluten, opting for legume-based pastas can also boost the protein and fiber content of your meal, making it a more nutritionally robust choice. However, be mindful that not all gluten-free alternatives are created equal. Some substitutes may have a higher glycemic index or lower fiber content than traditional whole-wheat pasta, so it's important to read the labels and choose wisely. Whether for health reasons or preference, a comforting bowl of macaroni and cheese is achievable for everyone. You can find more information about living gluten-free on the Beyond Celiac website.

Conclusion

In conclusion, traditional macaroni and cheese is not a gluten-free meal because its main component, the pasta, is made from wheat flour. However, the landscape of gluten-free eating has evolved significantly, providing many convenient and tasty options for those who must avoid gluten. By selecting certified gluten-free pasta and ensuring all other ingredients are free from cross-contamination, a safe and satisfying dish can be prepared at home or found in grocery stores. Awareness of ingredients and careful preparation are the keys to enjoying this classic comfort food while adhering to a gluten-free diet.

Frequently Asked Questions

No, most standard boxed macaroni and cheese, like Kraft, is not gluten-free because it contains pasta made from wheat flour. However, many brands now offer specific gluten-free versions that are clearly labeled as such.

There are many gluten-free pasta alternatives available, including those made from rice, corn, quinoa, brown rice, and legumes like lentils and chickpeas.

Natural, unprocessed cheese is inherently gluten-free. However, some processed cheeses or cheese sauces may contain gluten-based additives, so it is important to check the ingredients list.

Yes, people with celiac disease can enjoy macaroni and cheese, but they must use certified gluten-free pasta and ensure that all other ingredients are free from gluten and cross-contamination.

The best type of gluten-free pasta is often a matter of personal preference, as different varieties (rice, corn, legume) can have different textures and flavors. Many brands have improved their recipes significantly, so experimenting with a few options is a good idea.

To thicken a gluten-free cheese sauce, you can use a gluten-free all-purpose flour blend to make a roux or use a starch like cornstarch mixed with liquid.

Yes, cross-contamination is a serious concern for those with celiac disease. Ensure that all cooking surfaces, pots, pans, and utensils are thoroughly cleaned and have not come into contact with gluten-containing products.