Before I share all sorts of helpful information with you, let’s jump to the TL; DR. Are buckwheat noodles gluten free? A lot of times, yes. By definition, buckwheat flour (what buckwheat noodles are made from) is in fact a gluten free grain. However, before you take that and think all buckwheat noodles are gluten-free noodles, let’s talk details.
First, if you’re looking to purchase buckwheat soba noodles, not all soba noodles are wheat free and gluten free. Traditional soba noodles can have some wheat flour in the mix, so be sure to read labels carefully. You’ll need to look for a brand that clearly states 100% buckwheat. Additionally, if you have Celiac Disease or manage a wheat allergy with severe reactions, it will be in your benefit (and added peace of mind) to reach out to brands to make sure their manufacturing standards are up to your liking.
If you’re looking to purchase buckwheat pasta, as long as the only ingredient listed is buckwheat flour, or something like “organic buckwheat”, yes, it’s a gluten free product.
Normally, the terms pasta and noodles are used interchangeably, however, in this case, since buckwheat noodles can refer to soba, I want to make sure we’re all on the same gluten free page.
Related: All About Buckwheat
Selecting Gluten Free Buckwheat Noodles and Buckwheat Pasta
For some who follow a gluten-free diet (or have a wheat allergy), shared manufacturing equipment isn’t an issue. For others, they can’t eat any products made on shared equipment with wheat or gluten containing grains (due to potential cross-contact/cross-contamination). If you fall into the latter category, you’re going to want to purchase noodles that are made in a dedicated gluten free facility. Some individuals are able to purchase products made in a shared facility so long as the actual equipment is wheat and gluten free.
Two brands to check out are Big Green Organic Food and Rustichella d’Abruzzo. When talking with these brands in the past, their pastas were made in a dedicated gluten free facility, however, you’ll need to make sure that info is still accurate and current.
For a buckwheat soba noodle, Eden Foods makes a 100% organic buckwheat soba (make sure you’re getting the right one as they make two versions). Big Green Organic Foods and King Soba also make a 100% buckwheat option that are worth investigating.
All About Buckwheat and Buckwheat Soba Noodles
So, if buckwheat isn’t a type of wheat, what is it? Buckwheat is made from the triangular seeds of the buckwheat plant. The seeds are usually called buckwheat groats, and those are milled into a flour. Nutritionally speaking, buckwheat is considered a good source of protein, but is also a great source of fiber as well.
Interestingly, buckwheat isn’t considered a cereal grain, rather a pseudocereal, and that’s because it’s not from the grass family. However, it’s used like a traditional cereal grain like other pseudocereals such as quinoa and amaranth. Whilst not official cereal grains, they still have an impressive nutritional profile though, and deliver essential nutrients and even high levels of essential amino acids.
All of that to say, buckwheat is one of many healthy foods you can include in your gluten-free diet. There are quite a few different ways to use buckwheat groats and buckwheat flour, one of which is noodles and pasta.
Related: Buckwheat Chocolate Chip Cookies
Let’s Dive Into Soba
Soba noodles are one of the most popular types of noodles in Japanese cuisine, and one of the primarily ingredients is buckwheat. For those managing Celiac Disease or a wheat allergy, gluten-free soba noodles are very commonplace these days. Traditional soba can contain wheat, so you’ll want to purchase a “100% Buckwheat” soba noodle, like the ones sold from Big Green Organic Food (they make some really cool products including sorghum ramen).
Remember, you need 100% buckwheat, as wheat flour can be in the mix. For those who want to try something a little different, you can purchase brown rice soba noodles from Lotus Foods (rice + buckwheat). It’s incredibly exciting because even just a few years ago, this type of product wasn’t an option. Whilst I’ve personally never cooked with this product, the Lotus Foods rice + millet ramen is something my kids love.
Gluten free buckwheat soba noodles are an excellent alternative and have the same potential use as soba noodles that contain wheat. This substitute can be used in hot and cold applications, and served with a dipping sauce. You’ll be able to follow recipes online and create a meal at home with a similar taste and texture as soba noodles that contain wheat. Just be sure to follow the cooking instructions on your noodles rather than the recipe site if the instructions clash.
Related: Buckwheat Flour Substitutes
Answering Your Buckwheat Noodle and Pasta Questions
Are buckwheat noodles easy to find in grocery stores?
Buckwheat soba noodles, in my opinion, are easy to find in grocery stores such as Whole Foods Market, Sprouts, and Co-Ops. Buckwheat pasta on the other hand, is a lot less common in grocery stores. I’ve seen a brand here and there, but it’s usually a single item on the shelf rather than 10 different types of rice pastas to choose from.
If you’re looking for buckwheat pasta specifically (penne, etc.), you’ll have better luck purchasing it online. For soba noodles, check the Asian aisle of grocery stores as that’s where I usually find it.
Can I use buckwheat flour to make a pasta dough at home?
Yes, you can use buckwheat flour to make fresh pasta at home. I suggest following a recipe since gluten free flours behave differently when compared to white flour (what most pasta recipes will call for). Additionally, the instructions will be a little different. For example, your dough ball won’t need to rest like a traditional pasta since there’s no gluten network to slow down.
You should also experiment with making fresh pasta dough with light buckwheat flour and dark buckwheat flour (the latter being a whole grain with the hull intact). This will create a different flavor experience for you, and personally, I just love experimenting with different gluten free flour options.
Will gluten free soba noodles behave well in traditional soba noodle soup?
When using a 100% gluten free soba to replace traditional Japanese noodles which can sometimes have wheat mixed in, yes, these noodles behave brilliantly. Soba noodle soup is usually served hot, meaning you have a lot less issues with the noodles being a bit finicky to work with.
You can combine a wide range of ingredients with your buckwheat (or rice) soba noodles and have a delicious experience. In fact, I was just reading about a mushroom and ginger soba noodle soup that sounds amazing and I want to make it for my kids.
How can I make a soba noodle stir fry with a wheat allergy?
I have great news, it’s completely possible in this day and age to make a soba noodle sir fry for someone with a wheat allergy (or even Celiac Disease or Non-Celiac Gluten Sensitivity). With stir fries, the top two concerns will be the noodles themselves, and ingredients such as soy sauce. Whilst the name implies soy, there’s wheat and gluten in soy sauce, so make sure you purchase a gluten free soy sauce, or use coconut aminos instead.
Personally, for my child with a wheat allergy, I lean towards coconut aminos, only because a lot of gluten free soy sauce is made on shared equipment with wheat, and I have a child in the 30% group who can’t have food made on shared equipment.
You’ll be able to cook up a delicious stir fry with a range of fresh vegetables (broccoli, Napa cabbage, mushrooms, green onions, sliced red bell pepper, bean sprouts, etc.). You can cook with sesame oil for an extra layer of flavor, or, if you want something a little different, try perilla seed oil. I’ve used that for my kids since I have an anaphylactic allergy to sesame and it’s not in my home. They tell me it adds a really cool flavor to foods.
Are glass noodles gluten free?
Usually, yes, glass noodles are a naturally gluten free product. Common ingredients include mung beans, sweet potato starch, potato starch, tapioca starch, and salt. There are quite a few brands that sell a single ingredient version as well. For example, the O’food brands sells a Korean style that’s made from just organic sweet potato starch.
Are buckwheat noodles a low glycemic index food?
For those who need to follow a low glycemic index diet, the good new is that buckwheat is indeed a low GI food. Here’s some numbers for you:
- Buckwheat: 50
- Buckwheat Pasta: 40
- Buckwheat Bread: 50
- Buckwheat Flour: 40
- Buckwheat Pancakes: 40
- Buckwheat Porridge: 40
Those numbers can change based on the additional ingredients you use, but generally speaking, buckwheat is a low glycemic index food.
Is buckwheat pasta a good option for someone with soy allergy?
Yes, buckwheat pasta would be good for you to cook with. If you have a soy allergy, it’s not the buckwheat pasta you’ll need to worry about (especially when dining out). Rather, it’s the other ingredients you’ll need to be on the lookout for. For example, if you saw 100% buckwheat soba on the menu at an Asian restaurant, you’ll need to ask about ingredients such as soy sauce and other dipping sauce or condiments where soy is regularly used.
On the flip side, if you saw buckwheat used as part of fancy salads when dining out, you’d still need to ask about things such as salad dressing, as many contain soy.
Is it possible to make gluten free homemade soba noodles?
it is possible to use a gluten free flour at home and make soba noodles. For an authentic experience, you can purchase organic buckwheat flour from brands such as Anthony’s Goods or Bob’s Red Mill.
One of the best tips I can give you is to find a recipe that’s gluten free (rather than sub in buckwheat). Most recipes for homemade soba noodles contain all purpose flour (wheat). That’s because it’s much easier to work the dough when gluten is involved, especially in a home setting. Commercially, it’s different because the large machines make the process a lot easier.
I’ll also add this: manage your expectations. Homemade gluten free pasta is much different than store bought. I’ve personally invested in quite a few pasta making tools and even still, I’ve had fresh GF pasta fall apart once it hits boiling water. In fact, I’ve had better results making rice udon at home rather than other types of pasta, so make sure you read up on the process, understand protein content, and so on.
You won’t have the same experience at home as those who can have wheat, and in the long run, you may be happier with a purchased product. Again, not impossible to make at home, just make sure you manage your expectations, and start with a proven recipe.
Is buckwheat pasta vegan, or does it contain eggs?
All of the buckwheat pasta I’ve personally come across is vegan and doesn’t contain eggs. You’ll be able to use both buckwheat pasta and buckwheat soba noodles to make create vegan dishes with an Asian or Italian flare.
