Is Brown Rice Pasta Allowed on a Mediterranean Diet?

November 26, 2025 •

3 min read

A 2021 review found higher whole grain intake is associated with a lower risk of obesity and weight gain. This emphasis on whole grains is foundational to the Mediterranean diet, confirming that brown rice pasta can be included as a nutrient-rich and acceptable part of your eating plan.

Quick Summary

Brown rice pasta fits into the Mediterranean diet when consumed in moderation and paired with vegetables, legumes, and healthy fats. It is a nutritious, whole-grain option that supports a balanced and wholesome eating pattern.

Key Points

Whole Grain Choice: Brown rice pasta is a suitable whole-grain option, providing more fiber and nutrients than refined white pasta.
Moderation is Key: Keep portions small, treating pasta as a side dish rather than the main course to maintain a balanced meal.
Pair with Plants: Always combine brown rice pasta with generous amounts of vegetables, legumes, and healthy fats like extra virgin olive oil.
Gluten-Free Alternative: It's naturally gluten-free, making it an excellent choice for those with gluten sensitivities who want to follow a Mediterranean eating style.
Cooking Tips: Cook brown rice pasta al dente to prevent a mushy texture and toss with oil after cooking to prevent sticking.
Dietary Variety: For optimal health, rotate brown rice pasta with other whole grains like quinoa, barley, and farro to vary nutrient intake and mitigate potential risks.
Nutrient-Dense: As a whole grain, brown rice pasta provides beneficial vitamins, minerals, and antioxidants that contribute to a healthy diet.

The Core Principles of the Mediterranean Diet

The Mediterranean diet is less of a restrictive regimen and more of a lifestyle focused on traditional eating patterns from countries bordering the Mediterranean Sea. This approach emphasizes eating plenty of fruits, vegetables, beans, nuts, seeds, and healthy fats, especially extra virgin olive oil. Whole grains are a cornerstone of the diet, consumed in moderate portions and often alongside other plant-based foods. The diet's flexibility means that while traditional semolina pasta is common, alternatives like brown rice pasta are also welcome, provided they are incorporated mindfully. The core philosophy is to build your plate around plants and use grains as a complement, not the central focus.

The Role of Whole Grains, and How Brown Rice Pasta Fits In

Whole grains are a vital part of the Mediterranean diet, prized for their fiber, protein, and micronutrient content. They help regulate blood sugar, promote digestive health, and contribute to a feeling of fullness. Traditional Mediterranean grains include brown rice, barley, and farro. Brown rice pasta, as a whole-grain product, aligns perfectly with this principle. It is made from brown rice flour, retaining the bran and germ that are stripped from refined grains. This process preserves essential nutrients, including fiber, magnesium, and potassium, making it a healthier choice than refined white pasta. Additionally, for those with gluten sensitivities, brown rice pasta offers a naturally gluten-free option that doesn't sacrifice the benefits of whole grains. It provides a familiar texture and flavor that can be easily substituted into most pasta recipes.

Using Brown Rice Pasta in a Mediterranean-Style Meal

Incorporating brown rice pasta into a Mediterranean diet is straightforward when you follow a few simple guidelines:

Prioritize Portion Control: A typical Mediterranean meal uses pasta in moderate amounts. Aim for a smaller portion of pasta, perhaps a cup of cooked noodles, rather than a full plate.
Embrace Plant-Based Pairings: Build your dish around vegetables, legumes (like chickpeas or lentils), and a drizzle of heart-healthy olive oil. For example, sauté a mix of zucchini, spinach, and garlic in olive oil before tossing in the cooked pasta.
Enhance with Lean Protein: If you add protein, opt for sources like fish or legumes, which are prominent in Mediterranean cuisine. A tuna and brown rice pasta salad or a dish with shrimp and herbs are excellent choices.

Brown Rice Pasta vs. Other Whole-Grain and Alternative Pastas


Characteristic	Brown Rice Pasta	Whole Wheat Pasta	Legume-Based Pasta (e.g., Chickpea)
Protein Content	Moderate	Moderate-High	High
Fiber Content	High	High	High
Gluten Content	Naturally Gluten-Free	Contains Gluten	Naturally Gluten-Free
Typical Texture	Mild, soft, closest to white pasta when cooked properly	Nutty, firm, can be gritty if overcooked	Dense, firm, holds shape well
Flavor Profile	Mild, slightly nutty	Hearty, pronounced nutty flavor	Distinctly nutty, savory

Practical Tips and Considerations

While a great option, there are a few things to keep in mind when using brown rice pasta. Like other gluten-free alternatives, it can become mushy if overcooked, so it's important to cook it al dente and keep a close eye on it. A watchful eye during cooking and a quick rinse in cold water after draining can help prevent sticking. As brown rice can contain elevated levels of arsenic, it is wise to consume it in moderation as part of a varied diet, rather than as your sole grain source. Incorporating other whole grains like barley, quinoa, and farro ensures you get a wide range of nutrients and minimizes any potential exposure. For example, swapping brown rice pasta for lentil-based pasta or a grain salad can add variety.

Conclusion: A Healthy Addition with the Right Approach

Ultimately, brown rice pasta is a perfectly acceptable and healthy component of a Mediterranean diet. Its whole-grain nature provides valuable fiber and nutrients that support overall health, including heart health and blood sugar management. The key to its success within this eating pattern lies in mindful portion control and pairing it with the abundance of vegetables, legumes, and healthy fats that define Mediterranean cuisine. By using it as a vehicle for fresh, wholesome ingredients and not as the main attraction, you can enjoy delicious and satisfying meals that align with a heart-healthy, balanced lifestyle. For more information on whole grains and their role in a healthy diet, you can refer to the Whole Grains Council.

Frequently Asked Questions

Yes, pasta is allowed on the Mediterranean diet, but the emphasis is on whole-grain varieties like whole wheat or brown rice pasta. The key is to consume it in moderation and pair it with nutrient-dense vegetables, legumes, and healthy fats, not dairy-heavy sauces.

The 'better' option depends on your dietary needs. Brown rice pasta is naturally gluten-free and can have a milder flavor, while whole wheat pasta offers similar fiber and protein content. Both are healthy whole-grain choices, so personal preference and nutritional requirements should guide your decision.

A Mediterranean approach recommends treating pasta as a component of the meal, not the centerpiece. A standard serving is often around 1/2 to 1 cup cooked, with vegetables taking up the majority of the plate. Using a smaller bowl can also help with portion control.

Yes, pasta made from 100% whole-grain brown rice flour is naturally gluten-free. This makes it a suitable option for individuals with celiac disease or gluten sensitivity, as long as it is certified gluten-free to avoid cross-contamination.

Opt for simple, light, and flavorful sauces based on olive oil, fresh tomatoes, herbs, and garlic. Sauces incorporating vegetables, legumes, or a small amount of cheese are ideal. Avoid heavy, cream-based sauces.

Brown rice pasta has a slightly nutty flavor and a texture that can be softer than traditional pasta if overcooked. However, when cooked al dente, it has a texture similar to whole wheat pasta and is a versatile base for many dishes.

Yes, many gluten-free alternatives are acceptable. These include chickpea and lentil-based pastas, quinoa, buckwheat (soba) noodles, spiralized vegetables like zucchini, and spaghetti squash.