Alternatives to Wheat Pasta / Wheat-Free Noodles

Kelp is an edible seaweed that is high in nutrients, especially iodine. It also contains potassium, calcium, magnesium, iron, and amino acids.

Kelp noodles are made of only kelp, sodium alginate (a salt derived from seaweed), and water. They have no fat or gluten, and are low in carbohydrates and calories.

They don’t have their own distinct flavor, so they can be heated to use in stir-fries and soups, or in cold salads. They are packaged in water, so all you do is rinse and add the noodles to any dish.  The photo is of kelp noodles and shredded carrots.  The noodles are thin and you can see through them (not solid like a wheat noodle), and thy have a slightly crunchy taste.

You might be able to find them in Asian grocery stores, and you can also find kelp noodles online. When you buy online, though, the noodles will probably be packaged in quantity, so you may want to have a friend share your order if you don't think you'd use that much.  

Buy kelp noodles online. 

Photo from flickr creative commons

Spaghetti squash (Cucurbita pepo) is also called squaghetti, vegetable spaghetti, noodle squash, and vegetable or spaghetti marrow.

You can bake, microwave, boil or steam it.  When you cut it open, there are large seeds in the middle that you can roast like pumpkin seeds. 

After you remove the seeds, use a fork to scrape out strings of "spaghetti. It's amazing!  Then put any sauce or flavoring on it you want. It tastes great! 

You can grow your own spaghetti squash, or buy it at farmers' markets or grocery stores when it's in season (autumn / early winter).  I've had it many times and so far, have only used it with a tomato based sauce.  When autumn rolls around again, I'm going to try other variations.

photo from flicker creative commons

Shirataki noodles are made from konjak, a root from a Chinese tree. They’re often called Miracle Noodles because they ......

~~ Have no fat, sugar, starch or protein

~~ Have naturally water soluble fiber

~~ Are wheat and gluten free

~~ Needs no refrigeration if unopened

~~ Have no carbs and virtually calorie-free

~~ Have no flavor of their own, but will easily absorb flavors from ingredients you add

Shirataki / Miracle Noodles come in a pouch and are “wet.” When you open the package, you must soak them in water and drain, or rinse them under running water for a few minutes. This gets rid of the “fishy” smell and keeps them from cooking up like mush.

You can boil these noodles, but many people prefer to “dry-fry” them. Spray a pan with non-stick cooking spray or lightly coat the bottom of the pan with oil. Stir them around until they’re completely dry. Then add stir-fry vegetables, crushed tomatoes, soy sauce, broth – just about anything.

If you don’t care for the taste of shirataki noodles (boiling or dry-frying), try them again, but this time buy “TOFU” shirataki noodles. You will be adding some calories and a few carbs from the tofu, but the look and texture are closer to wheat pasta.

You can find shirataki noodles at Asian grocery stores, usually in the refrigerator section although they don’t need to be refrigerated until opened. You can also order shirataki /miracle noodles online.

Shirataki Pasta Image From Amazon

Cellophane noodles (also known as Chinese vermicelli, bean threads, bean thread noodles, crystal noodles, or glass noodles) are made from starch, such as mung bean, yam, potato, cassava or canna. They are clear when cooked; a translucent light gray or brownish gray. 

Rice noodles (also known as rice vermicelli) are mainly made from rice although sometimes tapioca or corn starch might be added to increase the chewy texture of the noodles.  They are white after cooking rather than clear.