10 Gluten-Free Pasta Recipes for a Sensitive Stomach

Gluten-free pasta recipes for a sensitive stomach

Are you sick of feeling bloated, gassy, or having stomach pain after eating traditional pasta dishes? If you have a sensitive stomach or gluten intolerance, eating gluten-rich foods like wheat-based pasta can be a challenge. 

There are a lot of things you can eat instead of gluten-filled pasta that will satisfy your hunger without putting your health at risk. 

In this article, we will explore some delicious gluten-free pasta recipes that are easy to make and gentle on your digestive system.

The Benefits of Gluten-Free Pasta

Before diving into the recipes, let’s take a closer look at gluten-free pasta and why it may be a better choice for people with sensitive stomachs.

Gluten and Digestive Problems

Gluten is a type of protein found in grains like wheat, rye, and barley. It gives dough its elasticity and helps it rise during baking. However, for some people, gluten can be difficult to digest. After eating gluten-rich foods, people with celiac disease, gluten sensitivity, or a wheat allergy may have stomach problems like bloating, gas, diarrhea, and stomach pain.

Gluten-Free Alternatives

Gluten-free pasta is made from non-gluten flours like rice, corn, quinoa, and chickpeas. These grains are less likely to cause digestive problems and give you more fiber, protein, minerals, and vitamins. Gluten-free pasta comes in various shapes and sizes, just like traditional pasta, and can be used in a wide range of recipes.

Nutritional Value

Gluten-free pasta is good for people who can’t eat gluten, but it can also be healthier for everyone else. Vitamins and minerals are often added to gluten-free pasta, which makes it a great source of nutrients. It can also be lower in calories and carbohydrates, making it a good choice for those watching their weight or blood sugar levels.

Delicious Gluten-Free Pasta Recipes

Now that you know the benefits of gluten-free pasta, let’s dive into some tasty recipes that will satisfy your pasta cravings without upsetting your stomach.

1. Gluten-Free Spaghetti with Meatballs

This classic Italian dish is a crowd-pleaser and easy to make with gluten-free spaghetti. Instead of traditional breadcrumbs, use gluten-free breadcrumbs made from rice or cornmeal to make the meatballs. Serve with your favorite tomato sauce and a sprinkle of Parmesan cheese.

2. Quinoa Pasta Salad

This refreshing pasta salad is perfect for a summer day or a light lunch. Cook quinoa pasta according to the package instructions and mix with chopped vegetables like cherry tomatoes, cucumbers, and bell peppers. Add some crumbled feta cheese, fresh herbs like basil or parsley, and a homemade vinaigrette made with olive oil, lemon juice, and Dijon mustard.

3. Chickpea Penne with Roasted Vegetables

This flavorful pasta dish is packed with protein and fiber, thanks to chickpea pasta. Toss the cooked penne with roasted vegetables like eggplant, zucchini, and bell peppers and some crumbled goat cheese. Drizzle with olive oil and balsamic vinegar and sprinkle with fresh thyme or oregano.

4. Gluten-Free Lasagna

Lasagna is a classic comfort food, and it can be made gluten-free with rice or corn lasagna noodles. Layer the cooked noodles with your favorite tomato sauce, ricotta cheese, and spinach. Top with shredded mozzarella cheese and bake in the oven until bubbly and golden.

5. Zucchini Noodles with Pesto

For a low-carb and gluten-free option, try zucchini noodles, or “zoodles.” Use a spiralizer or a vegetable peeler to make long, thin strips of zucchini. Toss the zoodles with homemade pesto made with fresh basil, garlic, pine nuts, and olive oil. Top with some cherry tomatoes and grated Parmesan cheese for a delicious and healthy meal.

6. Gluten-Free Mac and Cheese

Who doesn’t love mac and cheese? You can still enjoy this comfort food even if you’re gluten intolerant. Use gluten-free elbow macaroni and make a cheese sauce with gluten-free flour like rice flour or cornstarch. Add some cooked bacon or broccoli for extra flavor and nutrients.

7. Brown Rice Pasta with Tuna and Olives

This Mediterranean-inspired dish is quick and easy to make. Cook brown rice pasta according to the package instructions and mix with canned tuna, sliced black olives, and chopped parsley. Drizzle with some olive oil and lemon juice, and season with salt and pepper.

8. Sweet Potato Noodles with Bolognese Sauce

Sweet potato noodles are another great gluten-free alternative to traditional pasta. Use a spiralizer or a mandoline slicer to make thin noodles out of sweet potatoes. Serve with a hearty bolognese sauce made with ground beef, canned tomatoes, onions, garlic, and herbs.

9. Buckwheat Soba Noodles with Vegetables

Soba noodles are a Japanese type of pasta made from buckwheat flour. They are gluten-free and have a nutty flavor and chewy texture. Cook soba noodles according to the package instructions and stir-fry with mixed vegetables like mushrooms, snow peas, and carrots. Add some tamari sauce and sesame oil for extra flavor.

10. Chickpea Pasta with Tomato and Basil Sauce

Chickpea pasta is a protein-packed and gluten-free alternative to wheat-based pasta. Cook chickpea pasta according to the package instructions and toss with a simple tomato and basil sauce made with canned tomatoes, garlic, olive oil, and fresh basil. Serve with some grated Parmesan cheese and a sprinkle of red pepper flakes.


Having a sensitive stomach or gluten intolerance doesn’t mean you have to give up pasta altogether. There are plenty of gluten-free pasta alternatives that are just as delicious and satisfying as traditional pasta. 

By using non-gluten flours like rice, corn, quinoa, or chickpeas, you can enjoy pasta dishes without experiencing digestive issues. 

Try some of the gluten-free pasta recipes we shared in this article and discover new flavors and textures that will delight your taste buds and nourish your body.

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