Being gluten intolerant can be a real challenge when it comes to finding delicious meals, especially if you’re an avid ramen fan. Ramen itself is traditionally made from wheat-based noodles, making it a definite no-go for gluten-intolerant individuals. The broth, toppings, and sauces are also minefields—if you’re not dodging hidden gluten sources like soy sauce and miso paste you’re likely concerned about whether the broth was thickened with gluten based flour. Fear not, however; there are plenty of options for tasty gluten-free ramen recipes that you can try at home! Whether you’re missing the traditional wheat-based noodles or just looking for a tasty meal without the hassle, these six delicious recipes will surely hit the spot.
1. Easy Gluten Free Ramen Noodle Soup (4)
Ramen noodle soup is a hearty, classic favorite that can be adapted to fit any dietary restriction. To make a gluten-free version, swap out wheat noodles for gluten-free ramen noodles (try Lotus Foods’ brown rice ramen).
To give the broth an extra kick, you have your pick of gluten free Tamari, Miso, nutritional yeast, and other ingredients. Throw in some vegetables like mushrooms, carrots, and bok choy to make a complete meal.
- 2 tbsp toasted sesame oil
- 1 piece kombu
- 3 Dried shiitake mushrooms
- 1 Onion saute slice
- 2 cloves Garlic thinly slice
- 1-2 Carrots thinly slice
- 1 stalk Celery thinly slice
- ¼ C Gluten Free Tamari
- ¼ C Mellow White Miso
- 4 C Water
- 1 Lemon juiced
- ¼ C Nutritional Yeast
- 1 tbsp Dried Cilantro
- 1 cake Gluten Free Ramen Noodles
- In a medium-sized pot, heat toasted sesame oil over medium-high heat. Add Kombu, mushrooms, onion, garlic and sauté for about 5 minutes.
- Add carrots and celery and sauté until tender, about 3-4 minutes.
- Add tamari, miso, water, lemon juice, nutritional yeast and cilantro. Simmer for 10 minutes.
- Add ramen noodles to the pot and simmer for an additional 5 minutes, stirring occasionally.
- Serve the soup with toasted sesame oil and chili oil if desired.
Nutrition (per serving): Calories: 69kcal | Carbohydrates: 7g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 337mg | Potassium: 142mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1322IU | Vitamin C: 10mg | Calcium: 24mg | Iron: 1mg
Read More: Is Soy Gluten Free? A Comprehensive Guide
2. Crispy Tofu And Rice Ramen (2)
A ramen stir-fry is the next best thing to traditional ramen noodles, and this recipe combines crispy tofu with gluten-free rice noodles for a delicious meal that can satisfy any cravings. We love this recipe because it’s high-protein (thanks to the tofu), and is quick and easy to throw together!
- 3 nests rice ramen of choice
- 1 package of firm tofu drained, patted dry and cut into bite-sized cubes
- ½ cup cornstarch
- 1 tsp Kosher salt
- Fresh ground pepper
- 2 tbsp avocado oil or other vegetable oil of choice
- 1 cup fresh shiitake mushrooms sliced
- 2 Tbsp shallots finely chopped
- 2 garlic cloves finely chopped
- 1 cup broth vegetable or chicken broth
- ¼ cup tamari
- 1 Tbsp sambal oelek or chili garlic sauce
- 1 Tbsp honey
- 1 tsp fresh garlic grated
- 2 scallions chopped, optional
- 2 Tbsp sesame seeds optional
- Set a pot of water to boil and cook the ramen noodles according to package instructions. Drain, rinse thoroughly in cold water and set aside.
- Crisp up the tofu. Drain tofu and pat dry with a paper towel. Cut into cubes, place in a medium bowl and add cornstarch, salt and pepper. Toss to coat. Heat 1 tablespoon of oil in a large non-stick or cast-iron skillet over medium heat. Add the tofu cubes and cook until golden brown and crisp, turning occasionally to ensure even cooking. Transfer onto a plate lined with paper towels and set aside.
- In the same pan heat the remaining oil over medium heat. Add the mushrooms, shallots and garlic and sauté for 3-4 minutes until softened. Add the broth, tamari, sambal oelek, honey and garlic and simmer for 5 minutes until fragrant.
- Add the cooked ramen noodles to the pan and stir to combine. Add the crispy tofu cubes, scallions and sesame seeds if using. Stir until everything is well combined and heated through. Serve warm. Enjoy!
Nutrition (per serving): Calories: 293kcal | Carbohydrates: 31g | Protein: 13g | Fat: 14g | Saturated Fat: 2g | Sodium: 1863mg | Potassium: 268mg | Fiber: 4g | Sugar: 8g | Vitamin A: 186IU | Vitamin C: 2mg | Calcium: 178mg | Iron: 3mg
3. Gluten-Free Furikake Stir-Fry Ramen (5)
The seasoning on this gluten-free furikake stir-fry ramen is out of this world! Furikake is a Japanese seasoning blend made with dried fish, sesame seeds and seaweed for an amazing flavor. It’s the perfect topping for gluten-free ramen noodles – especially since the seasoning that comes in the package often contains wheat-based additives.
- 4 packs gluten-free ramen noodles of choice
- 2 teaspoons butter (or ghee)
- 4 large cloves garlic
- 1 teaspoon red pepper flakes
- ¼ cup gluten-free soy sauce
- 1 tablespoon brown sugar
- 4 green onions, sliced
- 2 cups baby kale, chopped
- 4 soft-boiled eggs, sliced in half
- Furikake seasoning for garnish
- In a large pot of boiling water, cook the ramen noodles according to package instructions. Once al dente, drain and rinse under cold water.
- In a large skillet or wok, melt the butter (or ghee) over medium-high heat. Add the garlic and red pepper flakes, sauté for 1-2 minutes until fragrant.
- Add the soy sauce and brown sugar to the pan, stirring until combined. Add the cooked noodles, green onions and baby kale, stirring to combine.
- Cook for an additional 5 minutes, stirring occasionally. Once everything is cooked through, add the eggs and sprinkle with furikake seasoning. Serve warm and enjoy!
Nutrition (per serving): Calories: 238 | Carbohydrates: 32.7 g | Protein: 11.8 g | Fat: 8.7 g | Sodium: 1085.1 mg | Sugar: 3.1 g | Cholesterol: 191.1 mg
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4. Gluten-Free Pulled Pork Ramen Bowl (3)
Nothing says comfort food like a steamy bowl of pulled pork ramen! This gluten-free version uses ramen noodles and a delicious homemade pulled pork broth to make a delicious and hearty meal.
- 3 tablespoons canola oil, divided
- 8-ounce package shiitake mushrooms, sliced
- 4 green onions, sliced (white parts reserved)
- 1 tablespoon grated ginger
- 4 cloves garlic, minced
- pinch red pepper flakes
- 6 cups chicken or vegetable broth
- 2 tablespoons white miso paste
- 2 tablespoons gluten-free soy sauce
- 2 teaspoons toasted sesame oil
- 4 heads baby bok choy, sliced in half lengthwise
- Gluten-free ramen noodles, cooked according to package directions
- 16 ounces cooked pulled pork (from pork shoulder)
- 4 soft boiled eggs, peeled and sliced in half
- ½ teaspoon black sesame seeds
- In a large pot over medium heat, heat 2 tablespoons of oil. Add the mushrooms and cook until they are softened, about 5 minutes. Transfer to a plate and set aside.
- Add the remaining oil to the pan, along with the green onion whites (reserve green tops for garnish), ginger, garlic and red pepper flakes. Cook for 1-2 minutes until fragrant.
- Add the broth to the pot, followed by the miso paste and soy sauce. Bring to a simmer and cook for 15 minutes.
- Stir in the sesame oil and bok choy. Simmer for an additional 5 minutes.
- Divide the cooked ramen noodles among 4 individual bowls. Top each bowl with pulled pork, mushrooms, eggs, green onion tops and a sprinkle of black sesame seeds. Pour the hot broth over top. Serve warm and enjoy!
Nutrition (per serving): Calories: 494 | Carbohydrates: 48.7 g | Protein: 35.3 g | Fat: 17.6 g | Sodium: 1845.1 mg | Sugar: 3.7 g | Cholesterol: 190.9 mg
5. Thai Curry Salmon Gluten-Free Ramen (6)
This gluten-free thai ramen recipe is perfect for anyone looking for a quick and easy dinner. The creamy coconut milk is the perfect match for the spicy Thai curry that coats the salmon, while ramen noodles bring it all together with their chewy texture.
- 2 tbsp olive oil
- 4 6-oz salmon filets, skin on or off, your call!
- ½ onion, cut into 1-inch pieces
- 1 cup matchstick carrots
- 1 red bell pepper, sliced thin
- 3 cloves minced garlic
- 1 tsp ginger paste, or 1 tsp fresh chopped ginger
- 2 tbsp Thai Red Curry Paste
- 1 can full-fat coconut milk
- 1 tbsp lime juice
- ½ tsp salt, + more to taste
- ½ tsp crushed red pepper, omit for less heat
- 3 blocks rice ramen noodles of choice
- Pan-sear the salmon. In a large skillet, heat the olive oil over medium-high heat. Cook the salmon for 3-4 minutes per side (depending on the thickness of your filets). Remove from the pan and set aside.
- Sauté vegetables. In the same pan, add in onions, carrots, bell pepper, garlic and ginger paste. Sauté for 5-7 minutes until the vegetables begin to soften.
- Make the sauce. Add in the red curry paste, coconut milk, lime juice, salt and crushed red pepper (if using). Stir until everything is combined and bring to a low simmer. Simmer for 10 minutes or so until the sauce begins to thicken up and the vegetables are cooked through.
- Boil ramen noodles, according to package instructions. When the noodles are done, add them into the skillet with the sauce and vegetables. Stir until everything is completely combined and evenly coated with sauce.
- Serve warm with a sprinkle of chopped cilantro on top.
Nutrition (per serving): Calories: 714kcal | Carbohydrates: 45g | Protein: 43g | Fat: 41g | Saturated fat: 21g | Polyunsaturated fat: 5g | Monounsaturated fat: 10g | Cholesterol: 94mg | Sodium: 407mg | Potassium: 1247mg | Fiber: 2g | Sugar: 4g | Vitamin A: 7603IU | Vitamin C: 44mg | Calcium: 70mg | Iron: 5mg
Read More: Is Buckwheat Gluten Free?
6. Spicy Shredded Chicken Ramen (1)
Quick, customizable, and packed with flavor, this spicy shredded chicken ramen is sure to be a hit. The broth is flavored with garlic, ginger, and sambal oelek for some heat and the shredded chicken adds protein and texture. Top it off with your favorite veggies or even an egg for extra protein.
- 1 quart chicken or vegetable broth
- 1 tablespoon sesame oil
- 2 garlic cloves, grated
- 2-inch piece fresh ginger, grated
- 1 tablespoon soy sauce
- 1 tablespoon chili paste (aka sambal oelek), see Notes
- 1 teaspoon rice wine vinegar
- 6 ounces ramen noodles, I used gluten-free
- Topping Options: soft-boiled egg, cooked and shredded chicken, sauteed mushrooms, sliced green onion, dried seaweed, sesame seeds
- In a large pot, combine the broth, sesame oil, garlic, ginger, soy sauce, chili paste and rice wine vinegar. Bring to a boil and reduce heat to low. Simmer for 15 minutes.
- While the broth is simmering, cook the ramen noodles according to package instructions. Drain and set aside.
- To assemble the ramen bowls, divide the cooked noodles among 4 individual bowls. Top with desired toppings and ladle hot broth over top. Serve warm and enjoy!
Why Does Ramen Have Gluten?
Traditional ramen noodles are usually made of wheat flour and contain gluten. This is why they have the chewy texture that is associated with Ramen noodles.
Other ingredients such as kansui, a type of alkaline water, and tsuyu, a type of soy sauce, can also contain gluten. Some popular ramen toppings such as marinated eggs and fish cakes may also contain gluten.
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What Are Some Gluten-Free Ramen Noodle Alternatives?
All hope is not lost if you’re looking for a gluten-free ramen experience. There are many alternatives that don’t contain any wheat or gluten. These include:
- Millet and brown rice ramen noodles – the most common and popular gluten-free alternative. These noodles are made with a combination of millet flour and brown rice flour and have a chewy texture similar to traditional ramen noodles.
- Rice noodles – another popular gluten-free alternative. Rice noodles are made from rice flour and can be found in many Asian grocery stores. They have a more delicate texture than millet and brown rice ramen noodles. Flavor-wise, rice noodles are slightly milder than millet and brown rice noodles.
- Soba – these are thin, buckwheat noodles that have a slightly nutty flavor. They cook much faster than traditional ramen noodles and don’t contain any gluten. Not all soba noodles are gluten-free, so be sure to check the label before buying.
- Kelp noodles – these are thin, transparent noodles made from seaweed. They’re crunchy and have a mild flavor. Kelp noodles are naturally gluten-free. They look a lot like traditional ramen noodles.
- Tapioca noodles – made from tapioca starch and are naturally gluten-free. They have a chewy texture, similar to traditional ramen noodles. They are bland but take on the flavor of whatever broth they’re cooked in.
- Shirataki noodles – these are thin, translucent noodles made from glucomannan (the root of the konjac plant). They have almost no flavor on their own but take on the flavor of whatever broth they’re cooked in.
They are also 97% water; good news for anyone trying to watch their calorie intake. They need only a few minutes to cook and can even be eaten cold.
- Glass noodles/ cellophane noodles – these are made from mung bean starch and have a slightly chewy texture. They’re very versatile as they can be used in both hot and cold dishes. Glass noodles require no cooking; all you have to do is soak them in warm water for a few minutes.
- Potato starch noodles – Irish and sweet potatoes are ground and mashed to form a dough, which is then rolled into thin noodles. These noodles have a delicate texture and can be used in both hot and cold dishes. Flavorwise, they’re slightly sweet and nutty.
- Zoodles – made from spiralized zucchini, these noodles have a crunchy texture and are very low in calories. They are easy to make at home, and are perfect for anyone looking to add some extra vegetables to their dish.
- Other spiralized veggie noodles – you can use a spiralizer to turn other vegetables such as carrots, beets, squash and sweet potatoes into noodles. These are also gluten-free and can be used in hot or cold dishes.
The Bottom Line
Gluten-free ramen is possible! With so many alternative noodles to choose from, you can still enjoy a delicious bowl of ramen without worrying about consuming gluten. Experiment with millet and brown rice ramen noodles, soba noodles and other gluten-free options to create your own delicious bowl of ramen. Bon appétit!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 10-Minute Spicy Ramen (Gluten-Free Option) (2022, samdoesherbest.com)
- Crispy Tofu and Rice Ramen (2021, goodforyouglutenfree.com)
- Gluten-Free Pulled Pork Ramen Bowls (2020, asiancaucasian.com)
- Gluten Free Ramen Noodle Recipe (2022, eatingworks.com)
- Gluten-Free TikTok Ramen (2021, asiancaucasian.com)
- Thai Curry Salmon Gluten Free Ramen (2022, maryswholelife.com)