Which Noodles are Gluten-Free?

Noodles are a staple in a variety of Asian cuisines, and there are plenty of different noodle types that people with all kinds of dietary requirements can enjoy.

But exactly which noodles are gluten-free? We take a look so you can make authentic, delicious meals with confidence.

Are Asian Noodles Gluten Free?

Asian cuisine is incredibly diverse, with different countries varying quite a bit region by region, not to mention country by country. Noodles come in all shapes and sizes – some are gluten-free while others contain gluten.

Are Egg Noodles Gluten-Free?

Egg noodles, which are commonly used in a range of Chinese dishes, are usually not gluten-free as they typically contain wheat flour.

However, as gluten-free options become more readily available, you can now find some brands creating specially made gluten-free egg noodles and pasta. But, as the standard, they are not gluten-free.

Are Rice Noodles Gluten-Free?

Rice noodles are made with water and rice flour rather than wheat flour so, yes, they are naturally gluten-free. This is generally true for all rice variations, such as rice stick noodles and rice vermicelli, which are staples in Thai and Vietnamese cuisine.

However, it’s a good idea to double-check specific product ingredients, especially when dining out, as some restaurants may add wheat starch/flour to fresh noodles to stop them sticking together.

Are Soba Noodles Gluten-Free?

Soba noodles, also known as buckwheat noodles, are popular in Japanese cuisine. Noodles made with 100% buckwheat flour are gluten-free, despite the name, as buckwheat is a seed, not a grain.

This being said, many brands may add wheat flour as a texture-enhancer, so you cannot always assume that all soba noodles are gluten-free. Look for ‘100% buckwheat’ or gluten-free labels to be sure.

Are Udon Noodles Gluten-Free?

Another popular noodle type in Japanese cuisine, udon noodles are traditionally made with wheat flour, so they are not gluten-free.

Some gluten-free alternatives use rice flour and potato starch to mimic the succulent, chewy texture that makes udon noodles unique.

Are Glass Noodles Gluten-Free?

Glass noodles, otherwise known as cellophane noodles, mung bean noodles and bean thread noodles, are typically gluten-free. The thin, transparent noodles, popular in Korean and Thai cuisine, are made from mung bean or potato starch.

Are Instant Noodles Gluten-Free?

Again, instant noodles cover a wide range of noodle types, so it really depends on the product. Traditional instant ramen noodles are not gluten-free as they’re made with wheat flour.

Less Common Gluten-Free Noodles

Aside from the core staples, there are several other less common noodle varieties that are naturally gluten-free, making for some great alternatives.

Shirataki Noodles

Shirataki noodles are made from glucomannan, a fibre that is extracted from the root of a konjac plant. They have a gelatinous texture and a delicate flavour, which allows them to take on the flavours of other ingredients.

Tapioca Noodles

These are a chewy variation of rice noodles, made with the addition of tapioca starch. They’re great for stir-fries, soups and various Vietnamese dishes.

Kelp Noodles

These Korean noodles are made from kelp, a type of seaweed. They are often clear, crunchy and lightly flavoured. When cooked, they can offer an umami savoury taste. Kelp noodles can be eaten both raw and cooked.

Vegetable Noodles

Vegetable noodles are becoming an increasingly popular alternative to traditional noodles; they not only eliminate gluten but also provide an abundance of flavour and nutritional goodness.

You can create your own vegetable noodles at home using a spiraliser, which can make delicious noodles out of carrots, courgettes, aubergines and more.

What Noodles are Gluten-Free?

It bears repeating that these are generalisations and some products may be exceptions to the rule, so it’s worth double-checking individual products for any ingredients that are out of the norm.

Noodle Type & Typically Gluten Free?

• Egg noodles: NO
• Rice noodles: YES
• Soba noodles: YES
• Udon noodles: NO
• Glass noodles: YES
• Ramen noodles: NO
• Shirataki noodles: YES
• Tapioca noodles: YES
• Kelp noodles: YES
• Vegetable noodles: YES

Does Wheat-Free Mean Gluten-Free?

Wheat-free does not mean gluten-free, as other grains like barley and rye can still contain gluten. On a similar note, gluten-free does not always indicate that the product is wheat-free either, as gluten can be removed from the wheat itself.

Other Asian Ingredients that May Contain Gluten

Aside from different noodles, there are a few ingredients that can make navigating Asian cuisines on a gluten-free diet slightly difficult.

Soy sauce contains gluten, which can be problematic considering it's an incredibly common component in Asian dishes. As well as being an essential addition to many recipes, it's also the base of a lot of sauces such as teriyaki, hoisin and black bean. Gluten-free soy sauce is now available from various brands, including popular names such as Lee Kum Kee and Kikkoman.

Other staples that may contain gluten include:

• Fish sauce
• Maggi seasoning sauce
• Shaoxing rice wine
• Miso
• Hoisin sauce
• Oyster sauce
• Plum sauce
• Wasabi
• Gochujang

Handily, many of these will also have gluten-free versions available.

Do Dumplings Contain Gluten?

This is another question we often come across. Generally, most dumplings do contain gluten.

Most dumplings are covered in a wheat-based skin. Although some dumpling skins are made from rice paper (which is gluten-free), wheat can sometimes be mixed in. To be on the safe side, it's always worth checking the ingredients on the packaging.

Do Spring Rolls Contain Gluten?

More often than not, spring rolls are not gluten-free. Traditional spring roll wrappers are usually made with wheat flour. However, there are some spring rolls that are gluten-free, such as Vietnamese imperial rolls, which traditionally use rice paper called banh trang.

It's also worth noting that some spring roll fillings contain gluten. Ingredients, such as soy sauce marinades, which are often used to coat the tofu, or tempura and dark sauces, can contain gluten.

Here at Oriental Mart, we stock a wide variety of authentic ingredients and products to suit gluten-free diets, ranging from sauces and condiments to desserts and snacks.

Take a look at our range of gluten-free Asian products to discover more.