Couscous and Gluten: Simple Answers for Everyday Cooking

If you love couscous but have to watch gluten, you’re probably wondering: does couscous have gluten? The short answer is yes—traditional couscous is made from durum wheat, so it’s not safe for anyone with celiac disease or gluten sensitivity.

That doesn’t mean you have to give up the fluffy texture and quick‑cook convenience. Below you’ll find practical ways to enjoy couscous‑style dishes without the gluten, plus tips on reading labels and avoiding cross‑contamination.

How to Identify Gluten in Couscous

Look at the ingredient list. If you see "durum wheat," "semolina," or simply "couscous," it’s gluten‑filled. Some brands market "whole‑grain couscous" but it’s still wheat‑based. Packaged foods often hide wheat in seasoning blends, so scan for hidden terms like "wheat starch" or "hydrolyzed wheat protein."

When you shop in the bulk aisle, ask the store staff if the couscous is processed on shared equipment. Even a gluten‑free label can be compromised if the same line handles regular wheat products.

Gluten‑Free Swaps That Still Feel Like Couscous

Here are three easy alternatives that mimic couscous’s bite and speed:

• Cauliflower couscous: Pulse cauliflower florets in a food processor until you get rice‑sized pieces. Sauté with a bit of olive oil, salt, and lemon juice for a light side.
• Millet couscous: Cook millet in a 2:1 water ratio, fluff with a fork, then let it steam for a minute. It has a nutty flavor and a texture close to mini‑couscous grains.
• Quinoa pearl couscous: Small‑shaped quinoa (sometimes called “Israeli couscous”) cooks in about 10 minutes and stays fluffy without gluten.

All three cook in roughly the same time as regular couscous, so you won’t need to overhaul your meal plan.

When you substitute, keep the seasoning simple. A splash of broth, a pinch of cumin, and a handful of chopped parsley work just as well with the gluten‑free versions.

Finally, remember to store your gluten‑free grains in airtight containers. This protects them from accidental cross‑contact with gluten‑containing foods in the pantry.

By checking labels, asking questions, and swapping in one of the alternatives above, you can keep enjoying couscous‑style dishes without the gluten worry. Happy cooking!