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These Satisfying Asian Noodles Are Also Gluten-Free

Gluten-free and craving noodles? No worries, you have lots of choices! Take a trip to an Asian market and you'll be wowed.

414350 Pad See Ew (Thai Noodles with Beef and Broccoli) Photo by squawk93 650x465

Pad See Ew (Thai Noodles with Beef and Broccoli) | Photo by squawk93

Try this recipe: Pad See Ew (Thai Noodles with Beef and Broccoli)

Shopping for Asian Noodles

You'll find the most variety and the cheapest prices at an Asian market, but you can usually find at least one brand at your local grocery store. Even more options abound online.

At an Asian market, dried and fresh versions are available in the dried noodle aisle and refrigerated section respectively. The noodles mentioned below don't usually contain wheat products, but do read the ingredient list to confirm.

Guide to Gluten-Free Asian Noodles

While there are many different types of Asian noodles on the market, these are the most common gluten-free varieties you might come across, and recipe suggestions for how to use them.

Rice Noodles (Rice Sticks)

Rice noodles come in a range of sizes and can be flat or round.

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Rice noodles come in different widths. | Photo by Meredith

Flat rice noodles go from extra wide to quite narrow. Wide noodles are used to make dishes like Pad Kee Mao, medium for Pad Thai, and small for Pho Ga Soup.

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Vietnamese Fresh Spring Rolls made with thin vermicelli rice noodles. | Photo by Allrecipes Magazine

Try this recipe: Vietnamese Fresh Spring Rolls

Round rice noodles go into Vietnamese spring rolls and Vietnamese noodle bowls. Ultra-thin vermicelli rice noodles are great for stir-fries like Filipino Pancit and Tsao Mi Fun (Taiwanese Fried Rice Noodles). Vermicelli can also be deep-fried until crunchy to top Asian Chicken Salad, added to rice pilaf, and used to make sweets like Vermicelli Pudding.


Mung Bean Threads

Also called cellophane noodles (sotanghon, glass noodles, etc.), these noodles are a combo of mung bean starch and water. Mung bean threads are yummy in salads, they can be turned into a stir-fried one-wok meal, and added to soups -- including your favorite chicken noodle soup. They also add a fun, chewy texture to this Vietnamese egg roll filling (which makes an awesome stuffing, yes, stuffing for your Thanksgiving turkey!).

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Chicken Long Rice Soup made with mung bean thread (cellophane) noodles. | Photo by OkinawanPrincess

Try this recipe: Chicken Long Rice Soup

Korean Sweet Potato Starch Noodles

This is THE ingredient in the popular Korean glass noodle dish, jap chae. They are paleo-friendly since they only contain sweet potato starch and water. Top them with your favorite pasta sauce or dunk them in soup!

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Jap Chae Korean Glass Noodles | Photo by Amanda Potter


Shirataki Noodles

Shirataki are thin, translucent, gelatinous noodles made from the konjac yam (hence its other names: konjac noodles, konnyaku). They are traditionally used in making Beef Sukiyaki.

Video: How to Make Sukiyaki

The word "shirataki" means "white waterfall," describing the appearance of these noodles. Try them in creative recipes like Shirataki Carrot-Croquettes and Spicy Peanut Noodles, or toss them into your favorite soup or salad (substitute for the noodles in this Japanese Hiyashi Chuka recipe). Bonus: Shirataki are low carb and low calorie.


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• Explore our complete collection of Asian recipes.
• These quick and comfy Asian-style noodle bowls get dinner on the table in a hurry.


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