Step Up Your Meal Game With These 9 Gluten-Free Substitutes for a Side of Pasta

Hello, fellow food lovers! Are you tired of feeling limited in your meal choices because of gluten intolerance? Do you want to switch up your usual pasta routine and try something new and nutritious? Well, you're in luck! Today, we'll be introducing you to 8 amazing gluten-free substitutes for pasta that will leave you feeling satisfied and guilt-free.

These options are not only gluten-free, but also packed with vitamins, minerals, and flavor. From sweet spaghetti squash to hearty lentils, there's a gluten-free pasta substitute for every taste preference. These options are perfect for families looking to incorporate more nutritious choices into their diets, as well as for someone looking to bring variety to their gluten-free plates.

So, whether you're a pasta lover or simply looking for new meal options, let's discover the delicious world of naturally gluten-free substitutes and bring excitement back to mealtime.

1. Rice: Rice is a staple food in many households and for good reason. It's gluten-free, versatile, and an excellent alternative to pasta. It is a great source of energy, fiber, and essential vitamins and minerals, making it a healthy choice for your next meal. To make it a complete meal, add in your favorite vegetables, proteins, and seasonings. Feel free to experiment with different varieties of rice, such as brown, black, or red rice, to add more depth and flavor to your dish. If you like brown rice, do check out our instant pot brown rice recipe.

Meal Prep Tip: To make meal prep easier, cook a large batch of rice on the weekends and store it in the fridge or freezer. You can then use the rice for stir-fries, salads, and more throughout the week.

2. Spaghetti Squash: Spaghetti squash has a similar texture to spaghetti and is a great source of vitamins and minerals. When cooked, the flesh separates into spaghetti-like strands, making it an easy and delicious gluten-free substitute for pasta. To add more flavor to your dish, top it with your favorite sauce, cheese, and spices.

Meal Prep Tip: To save time during meal prep, cook the spaghetti squash in advance. You can also freeze it for later use. Simply reheat in the microwave or on the stove and add in your toppings just before serving.

3. Corn: Corn is a great source of fiber and essential vitamins and minerals, making it a delicious and nutritious side dish that can be used in a variety of dishes. It's gluten-free, versatile, and easy to incorporate into your meals. Add to soups, stews, salads, and more. You can even grill or roast it and use it as a side dish, topped with your favorite spices and herbs. 

Meal Prep Tip: To make meal prep easier, keep frozen corn on hand for a quick and easy side dish. You can also cook fresh corn on the cob and store it in the fridge for later use. One of our favorite ways to use corn as a side dish is to make corn salsa. Simply mix together fresh corn, diced tomatoes, red onions, lime juice, and cilantro. Serve with grilled chicken or fish for a delicious and healthy meal.

4. Buckwheat: Buckwheat is a gluten-free grain that's perfect as a side dish. It's high in fiber and protein, making it a nutritious choice for your next meal. When cooked, the grain has a chewy texture and nutty flavor that makes it a great substitute for pasta or even rice. It can be used as a base for stir-fry dishes or as a side dish, paired with your favorite protein and vegetables.

Meal Tip:  To make a warm and comforting grain bowl, reheat your pre-cooked and stored buckwheat, simply warm it up in the microwave or on the stovetop with a little bit of olive oil or butter. Then, mix it with roasted vegetables, some grilled protein, and a light dressing. This dish is not only delicious but also filling, making it a great option for lunch or dinner.

5. Sweet Potato: Sweet potatoes are packed with nutrients, including fiber, vitamins, and minerals. They are also low in fat and high in antioxidants, making them a healthy addition to your meals. When roasted, they have a sweet and tender texture that pairs well with every type of protein and vegetable.

Meal prep tip: Peel, chop, and roast a large batch at the beginning of the week. Store them in the refrigerator, and then use them as a side dish or in salads throughout the week. Our favorite way to eat it is oven-roasted sweet potato fries. Try it, even your kids will love it. It is not only delicious but also filling, making it a great option for lunch or dinner.

6. Lentils: The next time you're looking for a gluten-free side dish, consider using fiber and protein-rich lentils. Their versatility, flavor, and nutritional benefits make them a winning choice for any meal. And who doesn't love a side dish that is both delicious and healthy? Their tender texture and slightly nutty flavor make them the perfect complement whether it is roasted meats, grilled vegetables, or a hearty soup.

Meal Tip:  Use lentils as the base for a salad. Simply boil them, and mix them with your favorite vegetables, some nuts or seeds, and a light vinaigrette dressing for a delicious and nutritious side dish. 

7. Bean Threads:Bean threads, also known as cellophane noodles or glass noodles, are a popular gluten-free alternative to traditional pasta. Made from mung bean starch, these noodles are translucent, delicate, and chewy. They instantly add texture, flavor, and nutrition to any meal. In Asian cuisine, bean threads are often used in soups, stir-fried dishes, and salads to complement bold and spicy flavors. If you are looking for a low-calorie and low-carb alternative to pasta, bean threads are the clear winner. 

Meal prep tip: Cooking bean threads is a breeze - simply soak them in hot water for 5-7 minutes until they become soft, then drain and rinse them with cold water. They are ready to use in any dish. Cook a large batch ahead of time and store them in an airtight container in the refrigerator. That way, you'll have a quick and easy side dish ready to go whenever you need it. Simply reheat and serve with your favorite protein and veggies.

8. Cassava Root: Cassava root is a starchy root vegetable that has become a popular low-calorie alternative to potatoes. It is a staple food in many tropical countries and is known for its versatility and nutty flavor. When cooked, cassava has a creamy and tender texture. Its neutral flavor makes it the perfect base for any seasoning or sauce, and its high starch content makes it a filling and satisfying alternative to traditional pasta.

Meal Prep Tip: To prepare cassava, simply peel and chop the root into small pieces, then boil or steam until tender, then season and serve. If you love wedges bake, roast, or fry cassava for quick crispy bites.

9. Zucchini Noodles: If you are looking for a gluten-free side dish that is low in calories and carbohydrates, but high in fiber, vitamins, and minerals, zucchini noodles aka zoodles are the one for you. We love the crunchy texture and their ability to absorb the flavors of the sauces and seasonings. They add a fresh, light element to any dish and are a great way to sneak extra veggies into kids' meals.

Meal Prep Tip: To make meal prep easier, wash and spiralize the zucchini in advance and store it in the fridge or freezer. You can then use it for stir-fries, soups, and salads. To add more flavor to your dish, top them with your favorite sauce, cheese, and spices.

So next time you're looking for a gluten-free pasta alternative, consider one of these 8 amazing ingredients. Whether you're a busy mom, a food enthusiast, or a seasoned chef, they're sure to become a staple in your kitchen and add a new level of deliciousness to your meals.

These ingredients are not only great for those with celiac disease or gluten intolerance, but for anyone looking to incorporate more nutritious and tasty options into their diet. With a variety of textures, flavors, and cooking methods, you'll never run out of new and exciting ways to enjoy them as a side dish.