Is Couscous Gluten Free? Best Gluten-Free Alternatives In 2024

Gluten-free diets have become popular recently as many people have gluten intolerances and sensitivities. Wheat, barley, and rye are three of the most known grains that naturally contain gluten, making those following a gluten-free diet plan look for alternatives. 

Quinoa, amaranth, millet, and buckwheat are some known alternatives that are naturally gluten-free and can be used as substitutes for all gluten-rich dishes. Is couscous gluten-free? Unfortunately no. Couscous is made from tiny granules of durum wheat semolina,^[1] which is a type of wheat that makes it naturally rich in gluten.

Different Types Of Couscous

While traditional couscous made from semolina is the most well-known type, there are a few variations and alternative types of couscous available.

Pearl Couscous (Israeli Couscous)

Pearl couscous, also known as Israeli couscous, is larger in size compared to its traditional version. It has a chewy texture and is often toasted before cooking to enhance its nutty flavor. It is commonly used in salads or as a side dish.

Whole Wheat Couscous

Whole wheat couscous is made from whole wheat semolina instead of refined semolina. It has a slightly nuttier taste and a slightly firmer texture compared to the traditional version of couscous. It is a healthier alternative with higher fiber content.

Maftoul

Maftoul is a Palestinian variety of couscous. It is hand-rolled and large in size. It has a slightly irregular shape and a chewy texture. Maftoul is often used in traditional Middle Eastern dishes like stews and salads.

Moroccan Couscous

Moroccan couscous, also called Moghrabieh, is a larger-grained couscous. It has a distinct pearl-like appearance and a slightly chewy texture. It is commonly used in Moroccan cuisine, particularly in dishes like couscous with vegetables and tagines.

Gluten-Free Couscous

For those who follow a gluten-free diet, couscous alternatives are made from gluten-free grains like corn, rice, or quinoa. These versions provide a similar texture and can be used as a substitute for regular couscous in various dishes.

The Health Benefits Of Couscous

Couscous offers several health benefits, particularly compared to other starchy grains. 

Nutrient-rich

Couscous is a good source of carbohydrates and contains important nutrients like protein, fiber, vitamins, and minerals. It is a particularly good source of selenium, an essential mineral with antioxidant properties and is crucial for optimal thyroid function.^[2]

High In Fiber

Couscous, especially whole wheat couscous, is relatively high in fiber compared to other refined grains. Fiber aids digestion^[3] promotes bowel regularity, and helps maintain a healthy weight. It can also contribute to lower cholesterol levels and reduced risk of heart disease.^[4]

Low In Fat

Couscous is naturally low in saturated fat,^[5] making it a suitable option for individuals with cardiovascular diseases watching their fat intake or those trying to maintain a healthy weight. It can be a good alternative to other foods with higher fat content.

Provides Energy

Couscous is a good source of carbohydrates, the body’s primary energy source. It can provide sustained energy levels, benefiting active individuals or those needing a quick energy source.

Suitable For Plant-Based Diet 

Couscous can serve as a healthy carbohydrate source and contains versatile plant-based protein for a variety of healthy dishes in a plant-based diet. It pairs well with vegetables and flavorful spices, allowing for the creation of balanced and nutritious meals.

Does Couscous Have Gluten?

Couscous is made from durum wheat and is therefore not gluten-free. This makes it unsuitable for those searching for gluten-free substitutes. Still, gluten-free couscous-like dishes can be made from other gluten-free grains. There are many gluten-free meal delivery companies that make gluten-free couscous products from rice, corn, amaranth, buckwheat, and millet.

Best Gluten-Free Couscous Substitutes

If you can’t eat couscous due to a health condition^[6] such as gluten sensitivity, intolerance, or celiac disease,^[7] here are some of the best gluten-free couscous substitutes.

Quinoa

Quinoa is a highly nutritious grain-like seed that is naturally gluten-free. It has a light and fluffy texture similar to couscous, making it an excellent substitute. Quinoa is also a complete protein,^[8] containing all essential amino acids.

Rice

Rice is a versatile grain that can be a suitable replacement for couscous. Varieties like long-grain white rice, brown rice, or wild rice can be cooked to a fluffy texture and used as a base for dishes.

Millet

Millet is a small grain with a slightly nutty flavor. It can be cooked with a texture similar to couscous and used in sweet and savory dishes.

Buckwheat

Despite its name, buckwheat is naturally gluten-free and not related to wheat. Buckwheat groats can be cooked and used as a couscous substitute. They have a slightly earthy flavor and a pleasant chewy texture.

Corn Couscous (Maize Couscous)

Made from ground corn, corn couscous is a gluten-free alternative that mimics the texture of traditional couscous. It is a good option for those who prefer a lighter flavor and gluten-free grain.

Legume-Based Couscous

There are gluten-free couscous alternatives made from legumes like chickpeas or lentils. These varieties are higher in protein and fiber than traditional couscous, providing additional nutritional benefits.

When using these substitutes, following the cooking instructions specific to each grain to achieve the desired texture and flavor is important. Additionally, experimenting with different herbs, spices, and ingredients can help enhance the taste of these gluten-free couscous alternatives.

Additionally, those who follow a paleo^[9] or raw vegan diet mostly experiment with nuts and seeds as their grain substitutes. Hemp seeds are often one of the most popular varieties as they’re a complete protein.

Also, people who cannot tolerate gluten often search for gluten-free protein powders and gluten-free replacement bars, as well as personalized vitamins and gluten-free fat burners. However, asking your doctor and registered dietitian before starting any special supplement and health-claiming product is important. 

Final Thoughts

While couscous is not gluten-free, many gluten-free grains can serve as a good substitute, especially when cooked to mimic the right texture. If you’re dealing with gluten intolerance or sensitivity, exploring these alternatives might be a great idea. 

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