HomeLifestyleHealth and FitnessLooking For Wheat-Free Noodles? Try Glass Noodles

Looking For Wheat-Free Noodles? Try Glass Noodles

When it comes to noodles we don’t even think twice before having more than one serving, isn’t it? These long strips of dough don’t even seem much unhealthy like cheese burger or pizza but those with celiac disease should avoid pasta or regular noodles. Glass noodles are best for them according to health experts due to their low glycemic index.

These transparent noodles are filled with goodness, read further to know everything about glass noodles.

Glass Noodles- What Are They Made Of?

glass noodles
via: markbittman

Unlike traditional noodles that are easy to identify, glass noodles look more like vermicelli due to it’s transparent color and heavy texture. Their transparency depends on the ingredients used in making, common ones are mung bean, potato starch, or tapioca.

Therefore, you may also find them slightly white, brown or greyish in color. Apart from appearance, glass noodles are known by different names like bean thread, cellophane, and fensi. These are popular in Korea, Indonesia, Japan, and other Asian countries.

Nutrition In Cellophane Noodles

glass noodles
via: finedininglovers

Only starch is used to make these transparent strips so it’s obvious to wonder, are they nutritious? Answer is YES. Here are the nutritional facts of one cup glass noodles as mentioned by USDA,

  • Fat- 0.019 g
  • Fiber- 0.19 g
  • Iron- 4.7 % of daily recommended amount
  • Carbs- 39.3 g

It’s good for people who are anemic, diabetic, or gluten-intolerant. Moreover, it helps in weight loss  due to their high carb and low fat content. But don’t overeat as eating only cup of noodles can give you 160 calories. So, limit the portion size if you want to stay in shape.

However, you can make it a healthy substitute by adding boiled veggies to glass noodle recipes.

Glass Noodle Recipes To Try

Cooking bean thread noodles is not much different than the regular pasta, egg or soba noodles but they are super-absorbent so make sure the sauce is not too salty or spicy.


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Here is a simple thai recipe that you can try so grab these ingredients:


  • Tofu- 3/4 cup
  • Glass noodles- 8 pounces
  • Vegetable oil – 2 and a half teaspoon
  • Red onion- 1/4 cup
  • Bell pepper- 1 diced
  • Garlic cloves- 2-3 minced


  • Mushrooms- 1 and a half cup
  • Cilantro leaves
  • Lime juice

Ingredients For Sauce:

  • Vegetable stock- 1/3 cup
  • Soy sauce- 3 tbsps
  • Brown sugar – 1 tbsp
  • Red pepper flakes

Recipe Instructions 

  1. Mix all the ingredients of sauce in a small bowl and add small pieces of tofu. Coat the tofu pieces well in sauce and put the marinated pieces in the refrigerator.
  2. Keep water for boiling onto the stove and add noodles. Take them out once the noodles turn soft. Rinse in cold water and add vegetable oil to avoid sticking.
  3. Heat the pan, add oil, onion and garlic. Cook for few minute and then add marinated tofu, rest of the veggies and sauce. Toss the veggies in sauce and coat them well.
  4. Now add the noodles and remaining ingredients.
  5. Squeeze a lemon and garnish with cilantro.

If you don’t get the glass noodles in the supermarket then substitute with any other traditional noodles or rice vermicelli. These substitutes are only for those who don’t have celiac or gluten allergy. Glass noodles are, however, not recommended for pregnant women.




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