What Are the Healthiest Gluten-Free Noodles?

January 14, 2026 •

4 min read

According to a study published in Plant Foods for Human Nutrition, buckwheat, quinoa, and amaranth pastas often contain more protein than refined starch alternatives. Choosing healthy gluten-free noodles can be a transformative step for those with celiac disease, gluten sensitivity, or those simply pursuing a healthier lifestyle.

Quick Summary

This article explores the nutritional benefits of various gluten-free noodle options, including shirataki, buckwheat, legume-based, and vegetable noodles, to guide healthier choices.

Key Points

Shirataki Noodles: Extremely low-calorie and low-carb due to high glucomannan fiber content, ideal for weight management.
100% Buckwheat Soba Noodles: High in protein, fiber, and essential minerals, offering a low glycemic index for better blood sugar control.
Legume-Based Pastas: Provide a substantial boost of plant-based protein and fiber, making them highly satiating.
Vegetable Noodles: Options like zucchini or kelp are minimally processed and deliver maximum vitamins and fiber with very few calories.
Brown Rice Pasta: A step up from white rice versions, offering more fiber and nutrients while maintaining a mild taste.
Check Ingredients Carefully: Always read labels, as some blends include refined starches that reduce nutritional value.
Adjust Cooking Methods: Different gluten-free noodles require varying cooking times and preparation methods to achieve the best texture.

Understanding Gluten-Free Noodle Options

Navigating the world of gluten-free noodles can be daunting, as their health profiles vary significantly based on ingredients. While many traditional gluten-free pastas rely on refined rice or corn flour, healthier alternatives made from legumes, whole grains, and vegetables are now widely available. Making an informed decision means looking beyond the 'gluten-free' label to consider factors like fiber, protein, and overall nutritional density.

The Top Contenders for Healthiest Gluten-Free Noodles

Shirataki Noodles

Often referred to as 'miracle noodles,' shirataki noodles are a standout for those monitoring calorie intake. Made from the konjac plant, they consist primarily of glucomannan, a soluble fiber that expands in your stomach to promote a feeling of fullness. A 100-gram serving can contain as few as 6 calories and less than 1.3 grams of carbs, making them an excellent choice for low-carb and weight-loss diets. They have a neutral flavor and absorb the flavors of sauces and seasonings well, but some people are put off by their unique texture and may need to rinse them thoroughly.

Buckwheat Soba Noodles

True soba noodles, made from 100% buckwheat flour, are a highly nutritious, gluten-free option. Buckwheat is a grain-like seed rich in protein and minerals like magnesium, zinc, and copper. It also has a lower glycemic index compared to many other carb-rich foods, which can help regulate blood sugar levels. It is important to check the label, as some soba noodle brands blend buckwheat with refined wheat flour. 100% buckwheat soba offers heart benefits and a boost to daily protein and mineral intake.

Legume-Based Pastas

Made from flours like lentils and chickpeas, legume pastas are a powerful nutritional upgrade. A serving of lentil pasta can offer significantly more protein and fiber than traditional rice-based options. For example, black bean spaghetti can contain up to 15 grams of protein per serving and is rich in iron and potassium. Brands like Banza (chickpea-based) and Tolerant (lentil-based) are popular for their robust nutrient profiles, though some may find the texture or earthy flavor an adjustment.

Vegetable Noodles (Zoodles)

For an ultra-low-calorie and high-fiber choice, raw vegetable noodles made from zucchini, sweet potato, or kelp are unbeatable. Often made using a spiralizer, zucchini noodles (zoodles) are packed with vitamins A, C, and potassium. Kelp noodles, derived from seaweed, are another low-calorie, mineral-rich alternative. These options are best for those seeking to maximize vegetable intake and reduce overall carbohydrate consumption.

Making Your Choice: Dried vs. Fresh Pasta

The nutritional content of store-bought gluten-free pasta can vary widely. While some blends use corn and rice, brown rice pasta offers a better nutritional profile with higher fiber and mineral content than white rice versions. Fresh options, such as those from Taste Republic, can offer a better texture and flavor closer to traditional pasta but often come at a higher price point. For the most control over ingredients, making homemade versions with flours like quinoa or buckwheat is an excellent route.

Comparison of Healthy Gluten-Free Noodles


Noodle Type	Key Nutritional Benefits	Texture & Flavor	Best For	Considerations
Shirataki	Very low calorie, high soluble fiber	Chewy, neutral flavor	Weight loss, low-carb diets	Requires thorough rinsing; absorbs sauce flavor well
100% Buckwheat Soba	High protein, fiber, minerals; low GI	Chewy, nutty flavor	Balanced nutrition, blood sugar management	Check for 100% buckwheat; higher protein quality
Legume (Lentil/Chickpea)	High protein, fiber	Firm, earthy/nutty flavor	Plant-based diets, increased satiety	Taste may be stronger than traditional pasta
Vegetable (Zucchini/Kelp)	Very low calorie, high fiber and vitamins	Soft to crunchy, mild vegetable flavor	Low-carb, whole-food diets	Water content can affect sauce; best used fresh
Brown Rice	More fiber and minerals than white rice pasta	Soft, mild flavor	Closest taste to traditional pasta	May become mushy if overcooked

Conclusion: Choosing Your Best Option

Selecting the healthiest gluten-free noodles depends on your specific dietary goals. For weight loss and low-carb diets, shirataki or vegetable noodles are ideal due to their minimal calories and carbs. If high protein and fiber are your priority, legume pastas or 100% buckwheat soba are superior choices that offer excellent satiety and nutrients. Brown rice pasta is a reliable and familiar option for those seeking a texture similar to traditional pasta with slightly improved nutritional content. Reading labels is crucial to avoid varieties with unnecessary fillers and additives. Ultimately, the best gluten-free noodle is the one that aligns with your health needs while still being enjoyable to eat.

Cooking Tips for Healthiest Gluten-Free Noodles

To get the most out of your healthy noodle choice, remember to adjust cooking times, as gluten-free varieties can cook faster than wheat pasta. For legume pastas, cooking just until al dente is key to preventing a mushy texture. Always rinse shirataki and kelp noodles thoroughly to remove their natural odor and achieve the best texture. Vegetable noodles are best when gently sautéed or eaten raw to maintain their texture and nutrient content. When pairing with sauce, consider that different noodle bases absorb flavors differently, so a rich tomato sauce might overwhelm lighter zoodles, while a pesto can perfectly complement buckwheat soba.

The Best Gluten-Free Pasta, Tested & Reviewed - Food & Wine

Frequently Asked Questions

Legume-based pastas, such as those made from chickpeas (like Banza) or lentils (like Tolerant), are generally the highest in protein among gluten-free noodle options. Black bean spaghetti is another excellent choice with a very high protein count.

Shirataki noodles, also known as 'miracle noodles,' are the lowest-calorie option, containing very few calories per serving because they are mostly made of water and soluble fiber.

Yes, brown rice noodles are generally healthier as they contain more vitamins, minerals, and fiber compared to noodles made from refined white rice.

You must check the ingredients list to ensure it's made from 100% buckwheat flour. Many cheaper soba brands include wheat flour, so look for a label indicating '100% buckwheat' or 'wheat-free'.

Yes, vegetable noodles like zucchini or sweet potato noodles are excellent low-calorie, nutrient-dense alternatives, especially for stir-fries and salads. However, they have a different texture and flavor profile than grain-based pastas.

Yes, many gluten-free noodles can become mushy if overcooked and may harden quickly after cooking. Following package instructions carefully and serving immediately can help maintain a better texture.

Kelp noodles are a translucent, gluten-free, and raw noodle alternative made from seaweed. They are low in calories and rich in minerals, offering a unique texture and flavor.