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Ditching gluten? What to look for in a GF pasta.

Just because your pasta is gluten freedoesn’t mean it’s healthy. Here’s what you’ll find in a top quality gluten free pasta, and an awesome recipe you can make with it. By Nutritionist and GoodnessMe Box Health Editor Melissa Fine.

1. Wholegrain Flour as the Main Ingredient

Read the ingredients on most commercial gluten free pastas and you’ll likely see that the main ingredient – i.e. the first ingredient - is maize flour, potato starch/flour or tapioca starch, all highly refined flours lacking nutritional value…This is the kind of the pasta that will have you feeling ravenous half an hour later.

A far more nutritious option is gluten free pasta primarily made with wholegrain quinoa or brown rice flour, like the gluten free penne and spirals from GlutenFREE Kitchen. Made with 75% brown rice flour, these are naturally rich in filling, slow-to-digest fibre along with energising B vitamins.

2. Vitamins and Minerals

Individuals following a gluten free diet may be missing out on certain essential vitamins and minerals like iron, zinc, magnesium and B vitamins, including folate. This is because so many of these nutrients them are found in gluten-containing grains like wheat, oats, barley and rye.

We’re excited that GlutenFREE Kitchen is now fortifiying their pastas with these nutrients, so that we know we’re not missing out on anything.

3. Flavour

A gluten free pasta that tastes like soggy white rice isn’t much. Unfortunately this is the case with a large majority of gluten free pastas on the market as they’re based on white starches.
Look for a gluten free pasta made mostly with whole grains, which provide a nutty flavour and nice chew when cooked al dente.

We’ve got this ‘Healthier White Sauce Pasta’ by Lee Holmes on our ‘to make’ list at GMB:

Healthier White Sauce Pasta


  • 1 packet GlutenFREE Kitchen Spiral Pasta
  • 1 cup parmesan
  • 400g cauliflower (about ½ a small cauliflower)
  • 1 tbsp butter
  • 3 tbsp milk
  • Mixed assorted herbs, to garnish (basil, marjoram, and sage taste great)
  • Chilli, to garnish (optional)


Bring a medium pan of salted water to the boil, and chop your cauliflower into florets. Add the florets to the boiling water, and cook for about five minutes, or until you can easily slide a knife through the cauliflower stems.
Drain the cauliflower thoroughly, and add it to your food processor, along with the parmesan, butter, milk and a sprinkle of salt. Process until a creamy sauce forms. Set aside.
Rinse your pot, and refill it with water. Add a sprinkle of salt, and bring it to the boil. Once boiling, add your GlutenFREE Kitchen Spiral Pasta and cook for about 5-7 minutes. Once cooked, drain thoroughly and return to the pot.
Add the sauce to the pot, and mix thoroughly to combine. You can scatter your herbs through at this point, or arrange them on each plate when serving. Finish with chilli and extra seasoning, and serve.

See the original recipe here.

Let us know in the comment below what your go to gluten free pasta dishes?

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