gf soba noodles
Easy Gluten-Free Soba Noodles
Recipe modified from A Couple Cooks
One of my favorite quick meals that’s both satisfying and nourishing is a big bowl of gluten-free soba noodles packed with vibrant veggies and tossed in a flavorful sauce. It’s the kind of dish that feels comforting like takeout, but is easy enough to whip up on a busy weeknight. And the best part? No worrying about hidden gluten — this dish is completely celiac-safe!
Today, I’m sharing my go-to recipe for gluten-free soba noodles with a tamari umami vinegary sauce, made with Lotus Foods brown rice and millet soba noodles. It’s a meal that comes together in under 30 minutes, but it’s so colorful and flavorful, it feels special every time.
Let’s get cooking!
🌾 Why Gluten-Free Soba Noodles?
Traditional soba noodles often contain a blend of buckwheat and wheat flour, which means they’re off-limits for anyone with celiac disease or a gluten intolerance. Thankfully, brands like Lotus Foods have stepped up, offering soba noodles made from brown rice and millet — no wheat in sight.
These gluten-free soba noodles are:
Chewy and satisfying
Quick-cooking
Perfect for both hot and cold dishes
I always keep a few packs in my pantry because they’re so versatile. Whether I’m making this dish or tossing them into a brothy soup, they never disappoint.
🛒 Ingredients
Here’s what you’ll need to make two hearty servings of this dish:
8 ounces gluten-free soba noodles (I use Lotus Foods brown rice & millet soba)
1 tablespoon sesame oil (I do a neutral oil with a drop of sesame oil as I’m sensitive to sesame)
2 green onions, sliced
2 tablespoons gluten-free tamari (or Le Choy gluten-free soy sauce)
1 tablespoon rice vinegar
1 tablespoon grated fresh ginger
1 garlic clove, minced
1 teaspoon maple syrup
Optional Adds:
1 teaspoon sesame seeds (optional for garnish)
Lime wedges, for serving
1 red bell pepper, sliced thin
1 cup shredded carrot
1/2 block tofu
🍜 Step-by-Step Instructions
1️⃣ Cook the noodles
Bring a large pot of water to a boil. Add the soba noodles and cook according to the package instructions — typically about 5 to 6 minutes for Lotus Foods soba. These noodles cook quickly, so keep a close eye on them.
Once they’re tender, drain and immediately rinse under cold water. This not only stops the cooking process, but also helps prevent the noodles from sticking together — a common issue with rice-based noodles. Set them aside while you prep the veggies and sauce.
2️⃣ (Optional) Sauté the veggies
In a large skillet or wok, heat a bit of oil over medium heat and sauté red bell pepper and shredded carrot, as well as any additional veggies of choice for about 3 to 4 minutes, stirring frequently, until the veggies are crisp-tender. You want them to soften slightly but still have a bit of crunch for texture.
3️⃣ Make the sauce
While the veggies are cooking, whisk together the tamari, rice vinegar, oil ginger, garlic, and maple syrup in a small bowl. This simple sauce delivers big flavor — it’s tangy, salty, slightly sweet, and has that wonderful zing from fresh ginger.
4️⃣ Toss it all together
Add the cooked soba noodles, sautéed veggies, and sauce in a bowl and toss everything gently using tongs or two large forks. The sauce should coat the noodles and veggies evenly. I usually add the sauce a little at a time and then use whatever is leftover for the rest of my meal (see below for ideas on how I pair this recipe and use the sauce as dipping sauce for each).
5️⃣ Serve & garnish
Serve the noodles, garnishing with a sprinkle with sesame seeds if using, and serve with lime wedges on the side.
💡 Pro Tips for Success
✨ Rinse those noodles!
This is crucial with gluten-free soba — rinsing removes excess starch and keeps them from clumping together.
✨ Customize the veggies
This recipe is endlessly flexible. Swap or add in what you have on hand:
Snow peas or snap peas
Baby spinach (stir it in at the end to wilt)
Thinly sliced cabbage
Mushrooms for umami depth
✨ Make it a meal
Want to add protein? Here are a few delicious pairings:
Crispy tofu (pan-fry cubes of tofu in sesame oil until golden)
Sliced grilled chicken
Shrimp sautéed with garlic and sesame oil
✨ Chill for a cold noodle salad
This dish is just as good served cold. If you plan to eat it chilled, drizzle on a bit of extra tamari or a splash of sesame oil before serving to freshen it up.
✨ Add to the meal
To really enhance the meal, I like to add summer rolls, sautéed tofu, cucumber salad, sautéed shishito peppers, you name it!
🌟 Why I Love This Recipe
As someone with celiac disease, I’m always searching for meals that are fast, flavorful, and totally safe. This gluten-free soba noodle bowl checks all the boxes:
It comes together in 30 minutes or less.
It’s packed with veggies and plant-based goodness.
The flavors are bold but balanced — salty tamari, zippy ginger, sweet maple, and tangy vinegar.
It works for lunch, dinner, or even meal prep (just store leftovers in an airtight container and enjoy within a day).
And honestly, there’s something so comforting about twirling noodles around your fork or chopsticks — especially when you know they’re 100% gluten-free.
🌱 Ingredient Spotlight: Lotus Foods Gluten-Free Soba
If you’re new to Lotus Foods brown rice and millet soba noodles, let me sing their praises for a second! These noodles:
Have a lovely nutty flavor that pairs with everything.
Cook faster than wheat-based pasta, making dinner speedy.
Hold their texture well — no mushy noodles here!
Are made with simple, whole ingredients: just organic brown rice and organic millet.
I love supporting brands like Lotus Foods that make gluten-free eating easier and tastier.
📝 Final Thoughts
Whether you’re brand new to gluten-free cooking or a seasoned pro looking for inspiration, I hope this soba noodle bowl finds its way into your regular meal rotation. It’s a dish that’s easy to make, endlessly adaptable, and guaranteed to satisfy.
If you try this recipe, let me know how it goes! Did you add a protein or switch up the veggies? Leave a comment below — I’d love to hear from you.