6 Healthy Alternatives to White Pasta

Pasta is a favorite food of many, and for good reason. It has a pleasant, neutral flavor; it cooks quickly; and it comes in hundreds of different shapes, lending itself to many different dishes and styles of preparation.

With all that regular pasta has going for it, why would you look for alternatives?

For some people, the gluten in pasta is a problem, and some — but not all — pasta alternatives are gluten-free.

The flavor of pastas made from grains other than wheat and particularly from beans can take some getting used to. To make the transition to alternative pastas easier, Grace Derocha, RD, CDCES, a spokesperson for the Academy of Nutrition and Dietetics, recommends mixing new types of pasta with white pasta at first and then reducing the amount of white pasta over the course of a few meals.

Here’s what to know about six alternatives to regular pasta and how to incorporate them into your meal rotation.

• Calories: 211
• Protein: 7 grams (g)
• Fat: 1 g
• Carbs: 43 g
• Fiber: 2 g

Compare these nutrition facts to those of the alternative kinds of pasta below to get an idea of which options you want to add to your pantry.

1. Edamame Pasta

This single-ingredient pasta is Derocha’s absolute favorite. “It has a mild flavor that’s pretty close to regular spaghetti. It’s great with pesto,” she says.

Whether you’re looking to increase protein or fiber, this choice has you covered. The name of the product is slightly misleading. “Soy spaghetti” would be more appropriate; this pasta is made from 100 percent soybean flour. Edamame, on the other hand, are young soybeans that are typically eaten fresh, not dried.

Here’s what you’ll find in 2 oz of Explore Cuisine Edamame Spaghetti (1 cup cooked):

• Calories: 180
• Protein: 24 g
• Fat: 3.5 g
• Carbs: 20 g
• Fiber: 13 g

2. Brown Rice Pasta

Pasta made from rice is anything but “alternative” for many people. “In Asian cultures, there are a lot of different rice noodle dishes,” says Derocha. “I’ll use brown rice pasta when I’m making an Asian noodle dish, but I wouldn’t use it in a red sauce or an Italian-inspired dish.”

If you can’t eat gluten, and you like the flavor and texture of brown rice pasta, it may be something you want to keep on hand. But if you’re looking for fiber and protein, you may want to try a different type.

Here’s what you’ll find in 2 oz of Simple Truth Gluten Free Brown Rice Penne Pasta (1 cup cooked):

• Calories: 190
• Protein: 5 g
• Fat: 2 g
• Carbs: 42 g
• Fiber: 2 g
  

3. Chickpea Pasta

People seem to either love chickpea pasta or hate it. You’ll need to try it for yourself to learn which camp you fall into.

For the best taste and texture, many fans recommend cooking chickpea pasta for less time than the package directions state and rinsing it before serving. Derocha prefers chickpea pasta in chilled dishes, such as pasta salad.

Here’s what you’ll find in 2 oz of Banza Chickpea Pasta (1 cup cooked):

• Calories: 190
• Protein: 11 g
• Fat: 3 g
• Carbs: 35 g
• Fiber: 5 g

4. Quinoa Pasta

Quinoa pasta isn’t the same thing though. “I haven’t seen one brand where quinoa is the top ingredient. The name is misleading,” says Derocha. Typically, quinoa is the second or third ingredient, behind rice flour, corn flour, or both. If you want extra protein or fiber in your diet, Derocha recommends choosing something else.

Here’s what you’ll find in 2 oz of Edison Grainery Quinoa Pasta:

• Calories: 200
• Protein: 5 g
• Fat: 1.5 g
• Carbs: 42 g
• Fiber: 1 g

5. Lentil Pasta

Lentil pasta has benefits that are similar to edamame and chickpea pastas in that you’ll get more protein and fiber than in traditional pasta.

Here’s what you’ll find in 2 oz of Barilla Red Lentil Pasta (1 cup cooked):

• Calories: 190
• Protein: 14 g
• Fat: 1.5 g
• Carbs: 34 g
• Fiber: 6 g

6. Added-Protein Pasta

People looking to add extra grams of protein without sacrificing the mild flavor and familiar texture of traditional pasta might want to try an added-protein version. These kinds of pasta are mostly semolina flour (the type of flour that gives classic pasta its signature taste and texture), with bean flour and pea protein added. It also has twice the fiber of regular pasta. “Sometimes if you’re just in the beginning stages of trying new things to improve your diet, this can be a good step,” says Derocha.

Here’s what you’ll find in 2 oz of Barilla Protein+ Pasta (1 cup cooked):

• Calories: 190
• Protein: 10 g
• Fat: 1 g
• Carbs: 38 g
• Fiber: 5 g

Here's what you'll find in 2 oz of whole wheat pasta:

• Calories: 210
• Protein: 8 g
• Fat: 2 g
• Carbs: 39 g
• Fiber: 4 g

And no matter the type of pasta you choose, you can make a pasta-centered meal healthier by adding nutrient-packed foods. Here are some add-ins that will up your nutrition game.

For more:

• Protein: Add chicken breast, salmon, shrimp or scallops, or plant-based proteins such as dried beans, legumes, or edamame.
• Fiber: Add black beans or other types of beans, peas, broccoli, Brussels sprouts, or other, nonstarchy vegetables.
• Vitamins and minerals: Add mushrooms, asparagus, spinach or other, nonstarchy vegetables.

• Serving information
• Calories
• Nutrients
• Percent daily value (% DV)

Serving information means how much of the food counts as a serving size. These often hold to a standard to make it easier to compare to other foods. Pasta products typically use a 2 oz serving.

The Takeaway

• Alternative pastas made from legumes like soybeans, chickpeas, and lentils offer more protein and fiber than traditional white pasta.
• Introducing pastas made from beans and grains other than wheat may require a transition period to adjust to their distinct flavors.
• When selecting a pasta alternative, pay attention to nutrition labels, focusing on key nutrients such as protein, fiber, and calorie content.
• You can also increase the nutritional value of any pasta meal by adding healthful ingredients like leafy green vegetables, beans, and lean protein.