Is Couscous Good For Your Gluten-Free Diet?

Couscous is a great product that is nourishing and delicious. But is couscous gluten-free? Unfortunately, it’s not. In this article, we’ll understand why it’s not gluten-free, whether it’s healthy, who can eat couscous, and how to cook this tasty dish.

Table of Content

• What is Couscous?
• Is Couscous Gluten-Free? 
• Is Couscous Healthy?
• Gluten-Free Couscous Alternatives
• Who Can't Eat Couscous?
• How To Cook Couscous?
• 5 Most Delicious Couscous Recipes
• Final Words

Couscous has become very popular over the last few years, due to its fast cooking time and taste, and since I love couscous, I wanted to write an article that will be a full guide to this product. 

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Many people know this dish but never know if it’s gluten-free and if they can eat couscous on this diet. Even though I said it’s not, there’re many substitutions that you can eat instead of couscous and still get many nutrients and nourishment from them. 

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Before we actually start, make sure you’ve checked out my clean eating guide. I also have an article about blueberries where I answer the question of whether they’re keto or not.

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Without further ado, let’s dive into the full guide to couscous. 

What is Couscous?

As I mentioned in the introduction, because of its adaptability and speedy cooking time, couscous is eaten in many North African cuisines, particularly Moroccan cuisine, and has gained popularity on a global scale (you definitely eat this dish sometime, and some people, like me, eat it almost every day in Europe and America). 

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It is created from durum wheat-derived semolina flour. Most pasta and bread items are made with the same variety of wheat as this. The semolina is dried after being moistened and formed into tiny, round pieces. Couscous has a distinctive, somewhat gritty texture as a result.

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People usually think that couscous is a grain. Well, it's technically pasta. It looks like little pearls and this is where people think it's grain, but it has a soft, slightly chewy texture when cooked. Most people eat it as a side dish, like rice or quinoa, so I'm sure you don't eat it as a main dish. Couscous can also be used in salads and even as a breakfast dish when sweetened (great combo, by the way).

Is Couscous Gluten-Free? 

The question you all want to know an answer to. And the answer is no, couscous isn’t gluten-free.

You see, as I mentioned before, couscous is made of durum flour and is a type of pasta. Usually, pasta isn’t gluten-free, and couscous isn’t an exception either. Traditional couscous can’t be a good choice for your gluten-free diet.

But, there might be some gluten-free couscous produced by some companies: 

• Asda: In the UK, the grocery store chain Asda offers gluten-free couscous made from maize (corn) semolina. Sadly, the United States rarely has access to it, so you can try Israeli couscous instead, it's also delicious and healthy. 

• Tesco: This is another chain of British supermarkets that sells maize (corn)-based, gluten-free couscous. Much like the gluten-free couscous sold by Asda. Unfortunately, I wanna say that it's typically unavailable in the United States, but there's an Israel couscous that is made by RiceSelect and has many reviews on Amazon, so give it a shot.

Generally, if you are not following a gluten-free diet, couscous can be a good part of your diet, and this is what we’re gonna discuss in the next section. We’ll also talk about who can and who can’t eat couscous a bit later. 

Is Couscous Healthy?

Okay, now we know that couscous isn’t gluten-free. Should you stop buying it, if you’re not a person who can’t eat gluten? The answer is also no! 

Couscous might be a bad choice only in big amounts (as with any other product), but if you eat it a few times a week, you shouldn’t have any problems with this particular dish. Everything also depends on how it’s prepared and served. 

Let’s take a look at the nutritional value of couscous: 

• Calories: 176 cal.
• Fat: 0g
• Sodium: 8mg
• Carbohydrates: 36g
• Fiber: 2g
• Sugars: 0g
• Protein: 6g
• Vitamin B5: 0.6mg

• Vitamin B6: 0.1mg

So, as we can see, couscous is a nourishing dish, so there’s no need to ignore it.

But there're drawbacks to this dish as well. Couscous has a high glycemic index (GI). What does it mean? It just can cause a rapid spike in blood sugar levels. This can lead to a crash later, which leaves you feeling tired and hungry. If you're managing diabetes, have insulin resistance, or following a low-carb diet, you may want to limit your couscous consumption or look for a lower-GI alternative like quinoa or brown rice.

Also, keep in mind that while couscous itself is relatively healthy, it's often served with high-fat, high-calorie sauces and mix-ins. So I'd recommend you keep your meal nutritious, pair your couscous (or couscous alternative) with plenty of vegetables and lean protein, like chicken or some vegetarian alternatives. Also, don't forget to be mindful of portion sizes.

Gluten-Free Couscous Alternatives

So, you’re a person who hates gluten or simply can't eat it, and this is the reason why couscous isn’t a good choice for you? Fortunately, there’re many alternatives to it. Let’s find out what substitutions are exactly out there:

Quinoa

A “superfood” (as people call it) that many people can’t live without, especially some individuals who love healthy lifestyles and food. I wouldn’t say that quinoa will solve all your problems, like your math exams, for instance. 

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But this is a good, gluten-free alternative to couscous. It’s a complete protein, extremely high in fiber, and has a low glycemic index.\

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Another advantage of quinoa is that it’s very versatile and easy to cook. You just have to boil it until tender. It usually takes 15 minutes.

Brown Rice

Brown rice is a terrific additional gluten-free food option. It is a filling whole grain with a good amount of fiber, vitamins, and minerals, but it tastes nuttier and has a chewier consistency than couscous.

It can be utilized in a manner similar to couscous. Try using it as a side dish for your favorite protein or in-grain salads, stuffed peppers, or both.

Millet

Have you ever heard about millet? It is a lesser-known grain that's also gluten-free. It has a slightly sweet, nutty flavor and cooks up fluffy and light, much like couscous. And this is why I recommend you to try it, maybe you’ll find your new favorite product.

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By the way, it's a good source of protein, and, of course, there's a big amount of fiber and magnesium as well. I like it for its nutritional value, so you will like it too (at least I think so)!

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The way you cook millet is as simple as cooking couscous, what else do you need to try it out? You'll want to toast it in a bit of oil first to bring out its natural sweetness. After, add water or broth and simmer until tender, about 20 minutes. Here it is, your delicious side dish is ready to be consumed!

Who Can't Eat Couscous?

It’s important to know who can’t eat couscous due to the gluten it has inside. The biggest group of people who don’t eat couscous are those who have celiac disease or gluten intolerance. 

Some people can have a wheat allergy, and since couscous is made of durum flour, those people shouldn’t eat couscous. 

How To Cook Couscous?

Couscous is very easy to cook, but many people cook it the wrong way, which leads to a worse taste and losing some nutritional value by couscous. Let’s talk a look at how to cook couscous:

Ingredients:

• 1 cup couscous
• 1 cup water
• 1/2 teaspoon salt
• 1 tablespoon olive oil or butter

Steps:

1. Boil the water: Start by bringing the water to a boil in a small saucepan. Add the salt and oil or butter.
2. Add the couscous: Once the water is boiling, stir in the couscous. Immediately remove it from heat. This step is crucial because couscous can become gummy if it's cooked for too long.
3. Let it sit: Cover the saucepan and let the couscous sit for about 5 minutes. This allows it to absorb the water and become tender.
4. Fluff and serve: After 5 minutes, fluff the couscous with a fork to separate the grains and make them light and fluffy. Your couscous is now ready to serve!

5 Most Delicious Couscous Recipes

Couscous is very similar to a blank canvas, you can do whatever you want with it, so here are 5 best recipes for you to try out:

1. Couscous Salad with Cherry Tomatoes and Cucumbers

Ingredients:

• 1 cup couscous
• 1 cup boiling water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Steps:

1. Prepare the couscous as instructed above.
2. In a large bowl, combine the couscous, cherry tomatoes, cucumber, and parsley.
3. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.
4. Pour the dressing over the couscous mixture and toss to combine. Serve chilled or at room temperature.

2. Moroccan Chicken Couscous

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Ingredients:

• 1 cup couscous
• 1 cup boiling water
• 2 tablespoons olive oil
• 2 chicken breasts, cut into strips
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon cinnamon
• 1 can chickpeas, drained and rinsed
• 1/2 cup dried apricots, chopped
• Salt and pepper to taste

Steps:

1. Prepare the couscous as instructed above.
2. In a large skillet, heat the olive oil over medium heat. Add the chicken and cook until browned and cooked through. Remove from the skillet and set aside.
3. In the same skillet, add the onion and cook until softened. Add the garlic and spices and cook for another minute.
4. Add the chickpeas and dried apricots to the skillet. Return the chicken to the skillet and stir to combine. Season with salt and pepper.
5. Serve the chicken mixture over the couscous.

3. Mediterranean Couscous with Grilled Vegetables

Ingredients:

• 1 cup couscous
• 1 cup boiling water
• 2 bell peppers, sliced
• 1 zucchini, sliced
• 1 eggplant, sliced
• 1/4 cup olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Steps:

1. Prepare the couscous as instructed above.
2. Preheat your grill or grill pan. Toss the vegetables with half of the olive oil and season with salt and pepper. Grill until charred and tender.
3. In a small bowl, whisk together the remaining olive oil and balsamic vinegar.
4. Toss the grilled vegetables with the couscous. Drizzle with the balsamic dressing and serve.

4. Couscous with Salmon and Asparagus

Ingredients:

• 1 cup couscous
• 1 cup boiling water
• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Steps:

1. Prepare the couscous as instructed above.
2. Preheat your oven to 400 degrees F. Place the salmon and asparagus on a baking sheet. Drizzle with olive oil and season with salt and pepper. Bake for 15-20 minutes, or until the salmon is cooked to your desired level of doneness and the asparagus is tender.

3. Serve the salmon and asparagus over the couscous, with a squeeze of fresh lemon juice over the top.

5. Vegan Couscous with Tofu and Vegetables

Ingredients:

• 1 cup couscous
• 1 cup boiling water
• 1 block tofu, cubed
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 bell pepper, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons soy sauce
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Steps:

1. Prepare the couscous as instructed above.
2. In a large skillet, heat the olive oil over medium heat. Add the tofu and cook until browned on all sides. Remove from the skillet and set aside.
3. In the same skillet, add the onion and cook until softened. Add the garlic and cook for another minute.
4. Add the zucchini, bell pepper, and cherry tomatoes to the skillet. Cook until the vegetables are tender.
5. Return the tofu to the skillet. Add the soy sauce and smoked paprika and stir to combine. Season with salt and pepper.
6. Serve the tofu and vegetable mixture over the couscous.

Final Words

In case you haven’t tried couscous, I will definitely recommend you to do it, if you do not have any diseases or don’t follow any diet that prohibits eating this product.

But unfortunately, it’s not gluten-free, and if you’re looking for such a product, you didn’t find, but you can try couscous alternatives instead.

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