What is a gluten-free alternative to orzo?

Try quinoa, millet, short-grain rice, or gluten-free orzo made from corn or chickpeas. They mimic orzo’s texture and work in hot or cold dishes.

Is orzo good for the gut?

Traditional orzo has gluten, which may irritate the gut in sensitive individuals. Gluten-free orzo made from whole grains can be easier to digest.

Orzo is primarily a carbohydrate. Some gluten-free versions made from lentils or chickpeas offer added protein.

For those with gluten sensitivity or IBS, yes—it might. Gluten-free versions can reduce this risk, but it depends on the individual and preparation.

Traditional orzo (wheat-based)

Certified gluten-free orzo (corn, rice, or lentil-based)

Substitute options: quinoa, short-grain rice, millet, chickpea pasta

1. Check if your orzo package is certified gluten-free.

2. If not, replace it with a safe alternative like quinoa or rice.

3. Cook the substitute according to package directions.

4. Use in soups, grain bowls, or pasta-style dishes.

Always read labels—even bulk bins can contain wheat-based orzo.

Gluten-free orzo tends to cook faster; adjust timing accordingly.

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