5 Gluten Free Swaps

5 Gluten Free Swaps

May 14, 2024

Whether you are newly-diagnosed as coeliac, with gluten intolerance or simply want to reduce the amount of gluten in your diet it can feel overwhelming to work out how to still enjoy your favourite foods.

We've put together our Top 5 swaps for a gluten free diet so you can still enjoy your favourite dishes without the gluten.


1. Pasta -- Swap For -- Lentil Pasta

Whilst there is a host of pasta available that has had it's gluten removed, there are also a wide range of pastas made from ingredients that are naturally gluten free. Try pasta made from lentils, chickpeas, black beans, quinoa or edamame. Another alternative is to spiralise vegetables such as courgettes, carrots or aubergine to make delicious fresh veg spaghetti.


2. Noodles -- Swap For -- Buckwheat Noodles

Noodles are traditionally made from wheat flour which is an obvious no-no on a gluten free diet. Buckwheat noodles are commonly used in asian dishes as a gluten-free alternative (take a look at this buckwheat and sweet potato blend!) and are also high in essential nutrients. Some rice noodles can also be gluten free.


3. Crackers -- Swap For -- Crispbreads

Crackers are a perfect savoury snack and a difficult thing to cut out of your diet. Take a look at Amisa's range of gluten free crispbreads, again made from ingredients that are naturally gluten free. Made from chestnuts, chickpeas, buckwheat or quinoa, they are perfect for packing into a lunchbox or topping with cheese for a delicious snack


4. Couscous -- Swap For -- Quinoa

Made from wheat, couscous is not suitable for a gluten free diet. Enter quinoa, naturally gluten-free but still providing that nutty, grain-like texture. Quinoa is also packed full of protein, amino acids and is high in fibre. A great natural superfood!

 Take a look at our guide to cooking the perfect quinoa


 5. Soy Sauce -- Swap For -- Tamari

Soy sauce contains gluten as it is made from fermented soy beans and wheat.  A staple in Asian cooking, there is a natural soy sauce alternative in tamari. Tamari is simply made from soy beans, salt and water, completely removing the wheat and has a richer, smoother taste than soy.  Use in the same way as a marinade or seasoning to your cooking


Evergreen stocks Ireland's largest range of gluten free foods as well as a comprehensive range of gluten free supplements and gluten free beauty products.  Take a look at our collections today!