Everything you need to know about risotto, including gluten-free meal ideas.
Risotto — a creamy, traditional Italian dish akin to a fancy mac and cheese — is available at many restaurants, and is easier to make from home than you might imagine. However, those with dietary restrictions often wonder what meals they can safely enjoy. If you’re asking yourself questions like, “Is risotto gluten free?” we’ve got the answer for you!
Risotto is often considered synonymous with rice, but that’s only partially accurate. Risotto is not a type of rice, but rather a dish made using short-grain rice with a high starch content.
Arborio is the most commonly used rice in risotto, but you might also find carnaroli rice or vialone nano rice. These forms of rice absorb large amounts of liquid without becoming mushy, and the starches released create a velvety texture and creamy consistency that is highly desirable and enjoyable.
Why Do People Avoid Gluten?
There are generally 3 main reasons that people avoid gluten:
- Celiac Disease
Celiac disease is a long-term (often lifelong) autoimmune disorder where the consumption of gluten causes harm to the small intestine. Contact with gluten can even cause systemic issues that impair the body’s ability to function appropriately, causing anything from stomach discomfort and malnutrition to fatigue and widespread pain. People who are confirmed sufferers of celiac disease or those who are suspected of having it, will be advised to avoid gluten as a primary treatment method.
- Gluten Sensitivity
Separate from a diagnosis of celiac disease, gluten sensitivity is a reaction to gluten that cannot be confirmed to be related to the autoimmune disease. This condition is also sometimes referred to as non-celiac gluten sensitivity and can cause a variety of uncomfortable symptoms in multiple areas of the body, similar to celiac disease. Gluten-free diets are helpful for those with a sensitivity, as the exposure to the irritant is eliminated.
- Wheat Allergy
A wheat allergy is an immune system reaction to the proteins in wheat. There are a variety of levels of allergies, which cause anything from mild to severe symptoms. Individuals with a wheat allergy are instructed to avoid wheat, which often prompts a gluten-free diet.
Is Risotto Gluten-Free?
Let’s get right to business — if you have a gluten or wheat sensitivity, allergy, or you suffer from celiac disease, you’re wondering, “Can I eat risotto?”
The answer is it depends. But yes, it is absolutely possible to make gluten free risotto, even if you can’t automatically assume that any risotto dish will be a gluten-free meal.
Risotto made from scratch has more controllable ingredients than pre-packaged or mass-produced risotto that may be found at a grocery store or restaurant.
People with severe gluten or wheat allergies or those with issues related to celiac disease understand that they cannot take any chances when it comes to dining out and risking exposure, but those who are new to the gluten-free world or are trying to avoid any contamination or exposure in order to test their reactivity may find themselves too trusting of ingredients and recipes.
Risotto that is made from scratch using gluten-free ingredients still poses some risk to people who may have severe reactions. Cross-contamination is something to consider, as not all factories, growers, transports, or packaging companies can avoid cross-contact with gluten-containing products.
Potential Sources of Gluten in Risotto
Here are some ways you may inadvertently expose yourself or guests to gluten when preparing risotto:
- Processed ingredients. Processed, store-bought ingredients such as seasoning, broth, or stock may have gluten in them due to additives, flavorings, or thickening agents. Processed meats may also contain gluten. Read labels for additional ingredients that include or are derived from wheat, barley, or rye. Be sure to double check that yours is made with a gluten-free broth and other potential gluten-containing ingredients. It’s always best to use certified gluten-free options.
- Flavorings and seasonings. Added flavorings and seasonings, especially when in premixed or prepackaged combinations, may contain gluten, including hidden sources of gluten. Whenever possible, use certified gluten-free options or mix your own pure herbs and spices together.
Is Risotto Rice or Pasta?
Risotto is made with a starchy rice and is often listed alongside pasta dishes on menus, making it somewhat confusing for consumers.
While both are starchy, the primary ingredient of risotto is not pasta. Instead, this classic Italian rice dish is typically made with tender arborio rice.
Is Risotto Healthier Than Pasta?
Rice is lower calorie and has fewer carbohydrates, but pasta has more protein and fiber.
Health is subjective and depends on your specific needs and dietary restrictions. Both rice and pasta can be part of a healthy diet.
Risotto contains large amounts of saturated fat because it contains butter and cheese. It is also often made with chicken broth or vegetable broth, dry white wine, and extra virgin olive oil.
Other ingredients can also contribute to an increased or decreased nutritional profile. For example, adding meat, seafood, and protein-rich vegetables can make risotto a more complete and healthy meal.
Here are some common add-ins for traditional risotto recipes:
- Artichoke hearts
- Chicken
- Ham
- Lobster (check out our popular Gordon Ramsay Hell’s Kitchen Lobster Risotto recipe for inspiration!)
- Mushrooms
- Peas
- Asparagus
- Peppers
- Spinach
- Shrimp
- Butternut squash
- Tomatoes
- Yellow onion or white onion
It just comes down to your personal preferences, if you’re making it yourself! You could also choose to season it with black pepper and seasoning salt, or top it with grated parmesan cheese or fresh herbs like fresh parsley.
What’s a Healthy Alternative to Rice in Risotto?
If you struggle to find arborio, the unique rice most often used in risotto, or simply prefer something else, you may wonder what alternative grains you can use in risotto.
There are many options for replacing arborio rice in risotto.
- Farro is not gluten free, but it can be used as a replacement for rice in risotto.
- Quinoa is gluten-free and nutritious, making it a great replacement for rice.
- Barley is a great grain to use in recipes. It does contain gluten, however.
- Millet is gluten-free and is a great option to replace other small grains, such as farro or rice.
Can People with Celiac Disease Eat Rice Gluten?
Yes. Rice in its natural form is gluten-free, and is one of the most popular grains for people who have celiac disease.
When speaking of “glutinous” rice or rice gluten, the sticky nature of the rice is what is being referenced. This does not mean that the rice contains wheat, barley, or rye gluten, which causes reactions and illness for those with celiac disease.
Gluten-Free Dishes to Try
Are you looking for some gluten-free inspiration? We’d love to help!
- Gluten free baked meatballs: Add some hearty homestyle meatballs to your dinner menu and enjoy a comfort food classic no matter what restrictions you may have!
- Gluten-free lemon crinkle cookies: This sweet-and-tart cookie is a fan favorite — check out our top-rated lemon crinkle cookie and skip the stomachache while you’re there! If lemon isn’t your thing, no worries- we’ve compiled several delicious gluten-free recipes just for you.
- Gluten-free chicken casserole: Rich, wholesome, and cozy, this filling casserole is a go-to for anyone who needs to skip gluten but doesn’t want to compromise on flavor.
- Gluten-free Korean turkey and rice bowl: This quick, easy dinner is perfect for leftover rice or batches you already whipped up.
- Gluten-free baked parmesan chicken: This baked chicken recipe is flavorful and so simple to prepare! We also have a gluten-free fried chicken recipe to give you a wider variety of flavors and textures.
- Gluten-free breakfast casserole: This delicious breakfast casserole is great for serving a group or family, or for saving to enjoy many days in a row. I love serving a breakfast casserole on Christmas morning when I want everyone to have something rich in their bellies before they dive into their stockings. This also helps them hold off while they wait for a big meal in the late afternoon! As an aside, gluten-free eggnog bread is another perfect Christmas recipe.
- Gluten-free banana bread bars: Ideal for breakfast, snack, dessert, or any time, these gluten-free banana bread bars are easy to make, package, and share! Not that you’ll want to share — they’re too good!
