Breaking news: Pasta isn’t bad for you. Yes, it does get a bad reputation these days with evidence building on how harmful refined carbohydrates can potentially be for your health—but that’s not all pastas. Some can actually be good for you. Nowadays there are plenty of better-for-you options that pack a real nutritional punch compared to traditional pastas. For example, there are gluten-free, low-carb pasta options comprise bean-, lentil- and ancient grain-based noodles.
So how do you know which low-carb pasta is the healthier kind? As a general guideline, start by looking for those with at least 5g fiber and 10g protein per serving—as well as less than 2g total sugar and minimal sodium. For an added nutritional boost, choose pastas made with whole (or ancient) grains or veggies. Here are our favorite healthier pastas to pick up from the store—cook, twirl, enjoy.
Best Plant-Based, Low-Carb Pasta Options
Courtesy Image
1. Ancient Harvest Supergrain Rotini Pasta
Ancient Harvest, a pioneer in ancient grain-based pastas, is now offering a new “Supergrain” pasta made from amaranth, quinoa, and brown rice. It’s made with just three ingredients. You guessed it: brown rice flour, amaranth flour, and quinoa flour. It also wins point for being gluten-free and non-GMO.
Per 4 oz serving:
Fiber: 6 grams
Protein: 12 grams
Sodium: 0 mg
[$6 for 8 oz box; ancientharvest.com]
Get it
Courtesy Image
2. Banza Pasta
Banza pastas are made from chickpeas and have 50 percent more protein, triple the fiber, 25 percent fewer net carbs, and 20 percent fewer total carbs compared to average pastas on the market.
Per 3.5 oz serving:
Fiber: 8 grams
Protein: 20 grams
Sodium: 40 mg
[$25 for six pack; eatbanza.com]
Get it
Courtesy Image
3. Brami Lupini Bean Pasta
Made with two simple ingredients—semolina wheat and lupini beans—Brami Lupini Bean Pasta packs 60 percent more protein, three times more fiber, and 25 percent fewer net carbs than regular noodles. Serious bonus: It actually tastes like real pasta, unlike other “healthy” types.
Per 3.5 oz serving:
Fiber: 11 grams
Protein: 21 grams
Sodium: 10 mg
[$25 for six pack; enjoybrami.com]
Get it
Courtesy Image
4. The Only Bean Organic Black Bean Fettuccine
This pasta is made with only one ingredient: organic black soybeans, packing a whopping 44 grams of plant-based protein per serving. It’s also organic, gluten free, non-GMO, vegan, and kosher.
Per 3.5 oz serving:
Fiber: 18 grams
Protein: 44 grams
Sodium: 5 mg
[$29 for six pack; theonlybean.com]
Get it
Courtesy Image
5. Explore Cuisine Edamame Pasta
Explore Cuisine’s Edamame Spaghetti provides a full balance of plant-based protein and fiber. It’s made with just one protein-packed ingredient: organic edamame bean flour.
Per 3.5. oz serving:
Fiber: 23 grams
Protein: 42 grams
Sodium: 0 mg
[$7 for 8 oz box; explorecuisine.com]
Get it
Courtesy Image
6. Sfoglini Beet Fusilli
Sfoglini’s Beet Fusilli combines fresh cold-pressed beet juice with organic durum semolina flour. Its earthy flavor makes for some truly unique and tasty pasta dishes.
Per 4 oz serving:
Fiber: 6 grams
Protein: 16 grams
Sodium: 30 mg
[$8 for 16 oz box; sfoglini.com]
Get it
Courtesy Image
7. Pasta Lensi Red Lentil Pasta
Unlike other legume pastas, Pasta Lensi is made from one simple ingredient—lentils. This healthy, gluten-free variety is high on fiber and plant-based protein.
Per 3.5 oz serving:
Fiber: 17 grams
Protein: 26 grams
Sodium: 5 mg
[$19.35 for three pack; pastalensi.com]
Get it
Courtesy Image
8. Veggiecraft Farms Cauliflower Penne
Pasta made from cauliflower? Yep, you read all that right. It’s an easy way to get a full serving of veggies by simply using Veggiecraft Farms Penne Pasta as the base of your favorite dish. Made in Italy, these three-ingredient pastas are delicious and gluten-free. Other varieties include sweet potato and zucchini.
Per 3.5 oz serving
Fiber: 6 grams
Protein: 23 grams
Sodium: 25 mg
[$7.35 for 8 oz box; veggiecraftfarms.com]
Get it
Courtesy Image
9. Jovial Foods Einkorn Whole Wheat Spaghetti
Einkorn is one of the most ancient species of wheat, which is now being rediscovered as a nutrient-rich whole grain—packed with protein, B vitamins, and more trace minerals than modern wheat.
Per 4 oz serving:
Fiber: 8 grams
Protein: 18 grams
Sodium: 0 mg
[$3.69 for 12 oz box; jovialfoods.com]
Get it
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
