What Is Orzo Made From?

Orzo is a type of pasta, despite its resemblance to rice. Most traditional orzo is made from:

• Semolina flour (a coarser, high-gluten wheat flour)
  
  
• White flour or whole grain wheat flour
  
  

This means it contains gluten by default, and is not safe for people with celiac disease, wheat allergy, or gluten sensitivity.

So unless a package is clearly labeled “gluten free,” you can assume orzo is made with wheat.

🥥Want more gluten-free tips? Visit our Nutrition section for ingredient breakdowns, product guides, and more.

 Are There Gluten-Free Orzo Alternatives?

Yes,there are now a handful of brands offering gluten-free orzo substitutes, typically made from:

If you're trying to improve your eating habits, the ingredient list matters just as much as the gluten-free label.

👉Gluten-free orzo makes a great base for meals, especially when paired with other staples like gluten-free bread for a satisfying, balanced plate.

Better Options Beyond Gluten-Free Orzo

Even with gluten-free orzo on the shelf, it's worth asking: Is this really the best option for me?

Sometimes the best swaps are the simplest:

• Brown rice or wild rice offers a whole grain base with fiber and minerals
  
  
• Lentils can add both substance and plant-based protein to a meal
  
  
• Cauliflower rice or quinoa can serve as quick, versatile sides
  
  

These alternatives aren't just gluten-free,they're nutritionally stronger and more aligned with a balanced, whole-food lifestyle.

Gluten-Free Isn’t Always Healthier

At GoCoCo, we talk a lot about looking beyond the label. Gluten-free doesn’t automatically mean:lower in carbs,higher in fiber and more natural or nourishing

In fact, many gluten-free products are highly processed to mimic the texture of wheat-based items.

That’s why it’s worth thinking about the bigger picture when choosing foods,not just what’s removed, but what’s actually included.

So,when choosing gluten-free products, always double-check the label,even familiar items like Fritos can raise questions if you're not sure about added flavorings or cross-contact.

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