7 Gluten-Free Vegetable Noodles For Pasta Lovers

gluten-free vegetable noodles

Being intolerant or sensitive to gluten will obviously seem quite limiting. Especially, since almost all your favorite dishes are wheat-based including pasta. However, the joy of relishing gluten-free food is not a far-fetched dream anymore, thanks to some delicious vegetable substitutes. Here are 7 interesting gluten-free choices for noodle and pasta prepared from highly nutritious legumes and veggies.

1. Zucchini Noodles

zucchini noodles or zoodles


Zoodles or zucchini noodles have quite the fan following among many who are gluten intolerant. The next time you are in the mood for cooking pasta, slice fresh zucchini into fine or thick noodles for your recipe. It adds a lovely flavor and crunch to salads and pasta recipes. You can have it cooked or raw according to your preference as it has a very neutral flavor.

Moreover, zucchini is a good source of vitamin C, potassium, magnesium, and fiber. You should leave it unpeeled as the skin is packed with all the nutrients.1


2. Sweet Potato Noodles

sweet potato noodles are gluten-free

A powerhouse of vitamin A, vitamin C, and fiber, sweet potato is an excellent substitute for wheat noodles. Steam curly strands made from peeled sweet potatoes for 5–8 minutes before cooking. Then toss them in the oil of your choice, or bake them until they are crispy. Their innate sweetness enhances their versatility in both savory and sweet dishes.2


3. Beet Noodles

beet noodles are a good substitute

Beet noodles are just perfect to brighten up any recipe. However, its sweetness can be an issue if you planning to make a savory noodle recipe. Peel and cook it by baking or sauteing. It has loads of folate, manganese, and several antioxidants with free-radical fighting properties.


4. Carrot Noodles

carrots as vegetable noodles

Carrots are nutritious and tasteful whether they are cooked or eaten raw. Slice carrots into thin strips to make nutritious gluten-free pasta. You can also enjoy the benefits of beta-carotene, vitamin C, vitamin K, and potassium while munching on carrot noodles. Season them with ginger-flavored peanut sauce and taste a little of heaven!


5. Squash Noodles

butternut squash as pasta substitutes

Both butternut and spaghetti squashes are terrific grain-free substitutes for noodles and pasta. When you cook these vegetables, the pulp within them gets separated into fine strands. These can then be used to prepare conventional noodle recipes.


Both butternut and spaghetti squashes are good sources of potassium and vitamins A, B, and C.

6. Shirataki Noodles

gluten-free, zero calorie shirataki noodles


A staple in Oriental cuisine, shirataki noodles are gluten-free, zero calories, and zero carbs. The noodles are derived from Konjac root which is a variety of yam. They have a gelatinous texture with no flavor. When combined with your choice of veggies, meat, or seafood, they can give you one delicious bowl of gluten-free noodles.

Fortunately, shirataki noodles are also good for weight watchers as they help you feel full for longer.

7. Kelp Noodles

kelp noodles are made from seaweed

This seaweed has garnered a lot of attention as a superfood that’s a great source of iodine. It promotes bone strength and weight loss, regulates blood sugar, supports thyroid health, and lowers the risk of cancer. You can add them to soups as noodle replacements to reap their benefits.

Recipe For A Homemade Zoodles And Tomatoes With Feta

zucchini noodles, tomatoes feta cheese recipe

Here’s a simple gluten-free recipe you can prepare to satisfy your cravings for a bowl of noodles.


  • 4 medium-sized zucchini
  • 4—6 cherry tomatoes
  • ¼ cup olive oil, divided
  • 3 cloves of garlic, minced
  • ¼ cup feta cheese, crumbled
  • salt and pepper to taste


  • Using a julienne peeler or a spiralizer make noodles out of the washed zucchinis.
  • Cut the cherry tomatoes in half, or if you have regular tomatoes, slice them into chunks.
  • In a hot saucepan or skillet, saute the minced garlic in oil for 2 minutes.
  • Add the zucchini and tomatoes next along with the salt and pepper.
  • Cook until the veggies are soft.
  • Serve with crushed feta cheese.

Go on and try this healthy and scrumptious recipe at home today itself!