Gluten Free Pasta Recipe:
Succulent Rotini Noodles With Ground Turkey & Seasonings

This simple gluten free pasta recipe is made with brown rice flour.  Anyone can follow this.  This recipe was designed to fit the needs of our hair loss visitors. This page is loaded with tips on how to lower the glycemic index and incorporate this recipe into your gluten free menu.

I'm going to blab on and on about the GI of brown rice pasta, so if you just want the recipe, click here!

 Gluten Free Pasta Recipe in a Pan

Cooked brown rice pasta in a pan

Benefits of This Gluten Free Pasta Recipe

Brown rice pasta is very inexpensive, and when it's cooked right, it's delicious!  It's also superb for people who are gluten intolerant and must adhere to a strict gluten-free diet. 

For our hair loss visitors with advanced hair loss, gluten has to be avoided at all costs.  With our current hair loss diet menu, it can feel very restricting, and I'm going to loosen the reigns a little bit.

If you've been on the hair loss diet for any length of time, you know that it's very strict.  I get a lot of questions about pasta, in particular, brown rice pasta.  There are a few tricks of the trade to make sure that your blood sugar does not get out of control.

Whoa!  Brown Rice Pasta's GI is 80-90?

If you've read many of the glycemic index reports, they list brown rice pasta's GI at 80 or higher.  This is not acceptable for the hair loss diet. Other reports prove that brown rice pasta can be as low as 42.  Click here for more.

Now, if I took that high number at face value, I would tell each and every participant to avoid brown rice like the plague.

I've actually uncovered mistakes with the glycemic index.  One of the first mistakes I uncovered was carrots.  Eight years ago when I found out that carrots were a 90 on the GI scale, on a gut level I said to myself there's no way I'm going to eliminate carrots.  How in the world are carrots bad for you? 

Now we know that was a mistake.  It's now common knowledge that carrots are fine, and they're looking more at the effects of the glycemc load as a result of heavy fiber content.

The other issue is how did people conducting the study cook the brown rice pasta?  If it's over cooked, it's going to raise the GI dramatically.   To pass our pasta test, the pasta must be cooked al dente, which means chewy.

Click here for The Healthy Diet Paradise's explanation on the glycemic index.

There are guidelines that you can follow to be able to incorporate brown rice pasta into your hair loss diet.  Here's how.

How to Keep the GI of This Gluten Free Pasta Recipe Under Control

  • Use large brown rice pasta like rotini or rigatoni. Larger pasta is going to have a lower GI and will slow down absorption into your intestines. Smaller brown rice flour spaghetti is hard to work with. It cooks extremely fast and tends to be very sticky.  Use larger sized pasta to avoid this problem.

  • Cook the brown rice pasta al dente:  This increases the chewability of this gluten free pasta recipe and lowers the GI.

  • Add meat & cheese:  When you add protein and fat to any carbohydrate, it lowers the GI significantly.

  • Eat a full salad along with your pasta:  When you eat a full, fiber rich salad, it lowers the GI of the pasta even more.

The end result would be a GI of approximately 50-55.  I'm only estimating the GI, because we have no way of knowing for sure.

There's no way this brown rice pasta can spike your blood sugar if you incorporate a large volume of vegetables, cheese and protein.  Eaten alone, brown rice pasta will certainly spike your blood sugar to some degree.  On the extremely remote chance that this meal will raise your blood glucose, then use this as your cheat meal!

Watch Step by Step How to Cook
Brown Rice Pasta Recipe

Gluten Free Pasta Recipe Here

Brown rice pasta with grated cheese
  • 1 29 oz can of tomato sauce
  • One pound of gluten-free rotini brown rice pasta
  • Salt and pepper to taste
  • 1/2 tsp thyme
  • Four cloves of fresh crushed garlic
  • 1 diced medium tomato
  • One-half onion (diced)
  • One cup of cheese (for topping)
  • Two pounds of ground turkey
  • One can of tomato paste
  • Olive oil for cooking

Directions for Gluten Free Pasta Recipe:

In a small saute pan, heat olive oil, add chopped onions and garlic.  Cook them until they soften a bit.

In a larger pan, heat two tablespoons of olive oil, and add the turkey salt and pepper.  Cook well and stir often.  Add the cooked onions and garlic and simmer on low heat.

Once the turkey is done, add tomato sauce, tomato paste, diced tomatoes,  and stir it until it mixes well. Set this mixture to the side.  You're going to add it to your noodles.

Boil your Rotini noodles in a pot  for about five minutes until they're done.  Make sure to test the noodles to make sure they're still firm.  Drain and rinse the noodles in cool water in a colander. 

Take the drained noodles and add it to your turkey mixture.  Stir well and top with cheese.  Combine this with salad on the side.


When you're draining the brown rice pasta, be sure to rinse it under cold tap water.  This will stop the heat from making it stick together.

When you're boiling the brown rice pasta, add olive oil to prevent sticking.

Benefits of Eating Brown Rice Gluten Free Pasta Recipe:

  • Garlic and onions are super foods. Click here to learn more!
  • We use tomato paste, which is an anti cancer food.
  • For our hair loss visitors we remove beef and use turkey instead.  Turkey is regulated by the FDA and does not allow the use of hormones.

  • All brown rice pasta is gluten free, but make sure the label says gluten free.  This is a major bonus.

    This recipe tastes better than Hamburger Helper. It's 100% natural, so it's good for you!

New! Comments

Have you read something at The Healthy Diet Paradise that sparks your interest? Leave me a comment in the box below.

Site map

The health and diet information at The Healthy Diet Paradise has not been evaluated by the Food and Drug Administration, and is for basic information purposes only. If you have any medical issues or concerns, please contact your health care provider.

© Copyright 2011 - 2024

Sheree Gilkey is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to