Dairy-Free in New York: Recommended Restaurants by City
The 6 Healthiest Pastas To Replace Your Basic Spaghetti, According To A Dietitian
These six pastas offer extra nutrients and a taste that's worth ditching your basic spaghetti for. (SaVanna Shoemaker)
We can't be the only ones with a love-hate relationship with pasta. There's nothing like diving into a big bowl of refined carbs tossed in cream and cheese, but depending on the recipe, it might not be doing our health any favors. That's why healthier kinds of pasta — which feature more fiber and protein and are made with more nutritious ingredients — have exploded in popularity.
"Pasta isn't inherently unhealthy," says Dawn Menning, program director for digital health at Nutu, but she acknowledges that pasta made with refined white flour can negatively affect blood sugar and hunger levels. Not to mention, she says, "Pasta is easy to overeat," something we probably all know from personal experience.
Fortunately, healthier pasta options exist. In addition to better nutrition profiles, many are surprisingly tasty, with textures that won't make you recoil at the idea of regularly eating "healthy" pasta.
"For some people who have specific nutrient goals, there may also be better alternatives to traditional pasta," says Gina Jones, a dietitian and founder of Gina Jones Nutrition. This includes options for certain dietary needs, like keto or gluten-free.
As a dietitian with a love for pasta, I was curious to see how these healthier alternatives stack up against regular wheat-based varieties. To find out, I put 12 brands to the test, taking notes on taste, texture, available varieties, price and nutrition. I also interviewed three of my fellow dietitians about the benefits of healthier kinds of pasta, how to shop for them and how to create better-for-you pasta dishes at home. Here are the six best healthiest pastas to upgrade your pasta nights in 2025.
Best overall healthy pastaSaVanna Shoemaker, RD
Serving size: 2 ouncesCalories: 210Carbs: 42 gramsFiber: 3 gramsProtein: 8 gramsSpecial features: Organic, non-GMO, certified Glyphosate Residue Free, made with fermented wheat
Bionaturae Sourdough Pasta is in my opinion the healthiest version of wheat-based pasta. It's made with organic sourdough, which is fermented and may be easier for some people to digest than unfermented wheat. The pasta also has more fiber and protein than regular pasta — so it's likely to be a bit more filling.
Boinature Sourdough Pasta is made with Italian durum wheat and is cut and shaped using perforated bronze plates. This gives the pasta a slightly rougher texture that's easier for sauce to cling to — a claim to which I can attest, as the sauce didn't slide off my spaghetti at all during testing.
Overall, I really enjoyed this pasta. While I was expecting it to have a bit of a tangy taste like sourdough bread, it fully absorbed the flavor of the sauce it was prepared in, masking any tanginess that may have been there. The noodles were a bit chewier than some others, but not in an unpleasant way. In addition to spaghetti, the brand offers sourdough fusilli and penne.
This sourdough pasta is certified organic, non-GMO-verified and certified Glyphosate Residue Free. Glyphosate is an herbicide that may be toxic in large amounts, making this pasta a good choice if you're concerned about glyphosate exposure. However, the pasta is on the pricey side, and you'll want to keep a close eye on cooking time as it can go from chewy to mushy quickly.
ProsSaVanna Shoemaker, RD
Serving size: 3.5 ouncesCalories: 360Total carbs: 80 gramsFiber: 2 gramsProtein: 7 gramsSpecial features: Made in a completely gluten-free facility, non-GMO
Giadzy, by celebrity chef Giada De Laurentiis, offers a gluten-free pasta that everyone at the table will love. It's also available in several unique shapes, like taccole corte (small ruffled rectangles) and stelline (tiny stars), adding a fun twist to pasta night.
I tried the gluten-free taccole corte, and it's now one of my favorite pasta shapes. Perfect for short rib ragu, the tiny rectangles would also be ideal for lasagna soup. For a gluten-free pasta, Giadzy Gluten-Free Taccole Corte had an incredible taste and texture — indistinguishable from wheat pasta. My husband had no idea it was gluten-free until I told him after we'd finished eating.
Speaking of which, the pasta is made in a completely gluten-free facility, so it's safe for people with celiac disease and other severe forms of gluten intolerance. It's also non-GMO. While the calorie and carb count may seem a bit high, that's because the serving size is 3.5 ounces, which is 1.5 ounces more than a typical serving size for pasta.
Giadzy Gluten-Free Pasta has rave reviews online, with several reviewers calling it the best gluten-free pasta they've ever had. According to one, "This brand of gluten-free pasta is the best my family has tried! With only two members of our group requiring gluten-free, this is one pasta that is enjoyed by even those who don't have food allergies!"
At about $9 per box, the biggest downside is the price. However, if you're following a gluten-free diet, finally finding a gluten-free option that tastes like traditional pasta may be worth the splurge.
ProsSaVanna Shoemaker, RD
Serving size: 2 ouncesCalories: 190Total carbs: 35 gramsFiber: 5 gramsProtein: 11 gramsSpecial features: Gluten-free, non-GMO
Banza Chickpea Pasta is a gluten-free option that's higher in fiber and protein than regular pasta. It also costs just $3.00 per box, making it one of the most affordable options on our list. Another bonus? You don't have to order it online (though you certainly can). Instead, it's available at many grocery and retail stores across the U.S. — including Costco.
The pasta stands out for its impressively high protein and fiber content, making it a great choice for folks trying to lose weight or who want to upgrade their favorite pasta dishes to be more filling. Banza also has several shapes available, including popular picks like spaghetti and shells, along with less common shapes like wheels and gemelli.
This pasta was surprisingly tasty, offering a slight nuttiness from the chickpeas. There was a hint of bitterness when eaten plain, though it was easily masked with sauce. Texture-wise, Banza was similar to regular pasta cooked al dente and not terribly dry. I made it into a simple parmesan mac and cheese, and the sauce clung to the pasta well. I was impressed — especially considering how affordable it is.
One enthusiastic Amazon reviewer calls Banza Chickpea Pasta "a protein-packed pasta revolution," adding, "Say goodbye to chewy and rubbery gluten-free disappointments! Banza nails the texture game, delivering a pasta experience that's delightfully al dente. It's a triumph for those who've been on the quest for a gluten-free option that doesn't compromise on the pasta experience."
ProsSaVanna Shoemaker, RD
Serving size: 3.52 ouncesCalories: 4.5Total carbs: 2 gramsFiber: 2 gramsProtein: 0 gramsSpecial features: Gluten-free, non-GMO, keto-friendly
If you're on a low-carb diet like keto, pasta doesn't have to be a thing of the past. It's Skinny Pasta is made using konjac root, a low-calorie, high-fiber root vegetable native to Southeast Asia. Each bag contains just 9 calories, along with 5 grams of total carbs and 5 grams of fiber. If you're counting net carbs, that means this pasta has zero net carbs.
To be honest, I was not a fan of this pasta's texture. It was rubbery with an overly chewy bite. Fortunately, however, the taste was very mild. I tried the pappardelle, which was the thickest noodle, with a bit of Thai basil pesto. I think choosing a smaller noodle and a more robust sauce would make this pasta more enjoyable. However, if the texture doesn't bother you, you can't beat the negligible calorie and carb count.
The pasta is available in several shapes, including fettuccine, spaghetti, angel hair, orzo, pappardelle and couscous. There's no consensus online as to which shape is best, though one Amazon reviewer is all in for the spaghetti. "These are great. They really don't taste like anything at all, so whatever you cook them with they will pick up that flavor. The spaghetti is the best one in this brand. We tried all the other pasta styles, and while they were good, the spaghetti was the winner!"
Despite this glowing review, other customers aren't as satisfied, with many finding the pasta too rubbery and flavorless to justify the cost.
Keep in mind that because it's so low in calories, this isn't pasta that you can just throw some red sauce over and call it a meal. Plus, at $4 per 2-serving bag, it isn't cheap — especially since each bag in reality contains enough pasta for just one person.
ProsSaVanna Shoemaker, RD
Serving size: 2 ouncesCalories: 190Total carbs: 24 gramsFiber: 7 gramsProtein: 24 gramsSpecial features: High protein, high fiber, non-GMO
Pastabilities Protein Pasta contains a whopping 24 grams of protein per serving, along with 7 grams of fiber, making it a good option if you're trying to lose weight. Both protein and fiber have filling power, meaning you're less likely to overeat or snack between meals. Plus, eating a high-protein diet may help you maintain muscle mass while losing weight.
The protein in this pasta comes from a combination of wheat flour, chickpea protein, soy protein, wheat protein and pea protein. While it isn't suitable for gluten-free or low-carb diets, it could be a good option if you're simply trying to cut back on carbs.
I had mixed feelings about the pasta. On one hand, the texture is dry and firm, which wasn't my favorite. However, the taste was surprisingly good for a high-protein pasta. While I used the noodles in a warm pasta salad, I think the texture would've been better suited for a more sauce-heavy dish.
ProsLotus Foods
Serving size: 2 ouncesCalories: 200Total carbs: 43 gramsFiber: 2 gramsProtein: 6 gramsSpecial features: Certified gluten-free, organic, vegan-friendly, non-GMO
Lotus Foods Organic Buckwheat & Brown Soba Rice Noodles are a must-have if you plan on making anything in a wok — though they work well in miso soup and cold noodle dishes, too. These certified gluten-free noodles are made from organic buckwheat and brown rice, providing a grounded, nutty flavor that pairs well with savory miso- or soy-based sauces.
I tried the noodles in a chicken stir fry and was really impressed. I've noticed that pasta and noodles made with brown rice are a bit sticky, but the buckwheat helped temper that stickiness so the noodles didn't clump together too much. They were also really flavorful and had a great chew.
Online reviewers seem to agree, with one saying, "Love these as a substitute for pasta primarily due to the higher protein content. ... The taste is great and will enhance any pasta dish one may prepare."
Lotus Foods is known for its commitment to supporting small family farms. While we like these soba noodles for their higher fiber and protein content, all of the company's noodles are certified gluten-free and made without artificial additives or preservatives.
As with many options on our list, price is the biggest downside. Some reviewers also complain that the noodles don't refrigerate or reheat well, so you may want to use another pasta for your weekly meal prep.
ProsAccording to the dietitians we spoke with, regular pasta isn't always a bad choice. "My Italian grandmother ate pasta almost daily and lived to be 101," says Jones.
The problem lies in eating large portions of carb-heavy pasta in fatty sauces, without fiber or protein to balance things out.
Choosing a healthier pasta alternative, particularly those that are higher in protein and fiber, can help give your meal a more favorable nutrient profile and make it more filling too.
However, pasta is just one part of making a healthy pasta dish. Don't forget to consider the other components when cooking dinner:
Sauce: Menning says that you can keep sauces light by sticking to tomato-based options instead of creamy ones. "[Alternatively,] you can find recipes that use cottage cheese or Greek yogurt as the base. This will also provide more protein and nutrients," she says. Jones adds that pesto is a great way to sneak in more greens.
Veggies: Nutritionist Laura Ali recommends adding frozen veggies to pasta. "They will help keep your pasta portion in check, add some extra fiber and nutrition and help fill you up," she says.
Protein: "You can mix in some canned salmon or tuna for a quick and easy protein boost," says Ali. Jones adds that ground beef and lentils pack lots of extra protein and mix well into tomato-based sauces.
When shopping for the healthiest pasta, there several types to choose from. Here are just a few of the most common examples:
Legume-based: Legume-based pasta features lentils or beans, like chickpeas, as the base. These pastas are naturally higher in fiber and protein than wheat pasta. "The flavor may be a little different than regular pasta, but they are great substitutes," says Ali.
Low-carb: These pastas are lower in carbohydrates than regular pasta, and may be low enough in carbs to be keto-friendly. They're commonly made from non-starchy vegetables like konjac root or hearts of palm.
Gluten-free: Many gluten-free pastas are made from blends containing rice flour, but 100% legume pastas are gluten-free as well. It's important to note that while a product may be made without gluten, there may still be a risk of cross-contamination if it's produced in a facility that handles gluten-containing ingredients. If you have celiac disease or a severe sensitivity to gluten, look for products made in 100% gluten-free facilities. Some products are certified gluten-free for extra piece of mind.
Ancient grain: Some pastas are made with ancient or alternative grains, like quinoa, kamut or Einkorn wheat. These pastas are typically slightly higher in fiber and protein than traditional pasta. Many are also gluten-free.
When you're shopping for a healthier pasta, here are a few things to consider:
Dietary needs: If you're following a certain diet, like keto, you'll need to look for a specialty pasta that fits your nutrient needs. Similarly, you may need to choose a certified gluten-free variety if you have celiac disease or gluten intolerance.
Quality preferences: Many healthy pasta options are made with non-GMO ingredients. If you prefer to buy organic foods or you have other quality concerns, you'll want to carefully read ingredient lists to ensure a product aligns with your preferences.
Flavor, texture and shape: Finally, flavor and shape are important considerations. Healthier pastas won't necessarily have the same mild taste and texture as regular pasta, but some are closer than others. Be sure to read reviews before you buy pasta online. Also, make sure that the brand you choose is available in the shapes you prefer.
To find the healthiest pasta, I consulted three registered dietitians about what to look and how to fit pasta into an overall healthy diet. As a registered dietitian and pasta lover myself, I also drew on my own experiences preparing healthy pasta dishes.
Over the course of several weeks, I tried products from 12 different brands. To appeal to a variety of needs and preferences, I made a point to include organic, gluten-free, high-protein, low-carb and high-fiber options. Each pasta was prepared according to the package directions and incorporated into a recipe I frequently make for my family. The pastas were evaluated based on taste, texture, how well they soaked up sauce, ingredient quality and nutrition stats.
FAQs Which type of pasta is healthiest?Generally speaking, the healthiest pasta is one with a short ingredient list that's free of artificial additives and preservatives. Ultimately, which type of healthy pasta you choose depends on your personal dietary needs. Chickpea-based pasta may be beneficial for those people who require an option that's higher in fiber or protein, while others may need a lower-carb variety.
What is the best pasta for losing weight?High-protein and high-fiber pasta may be the most helpful for weight loss. Protein and fiber can help you feel satisfied for longer, and protein can help maintain muscle mass while losing weight.
What type of pasta is lowest in carbs?Pasta made from non-starchy vegetables is the best option if you're following a low carb diet like keto. These kinds of pasta are typically made from konjac root, hearts of palm or spiralized zucchini, and many can be found in the refrigerated section of specialty grocery stores like Whole Foods.
Other products we testedIn our quest to find the healthiest pasta, we tried a few that missed the mark. Here's a list of the other contenders:
Nuts.Com: I tried a selection of pasta from Nuts.Com. They were high-quality, bronze-cut and made with non-GMO Italian durum wheat. I loved the hand-nested pappardelle. However, these weren't healthy pasta alternatives to me — just regular pasta made very well.
Jovial: I tried Jovial's Einkorn and Brown Rice pastas. The brown rice pasta clumped terribly while cooking and wasn't very appetizing. However, I enjoyed the chewiness of the einkorn-based pasta.
Barilla Protein Plus: Barilla Protein Plus pasta is extremely affordable, but I found it very dry and hard to eat. Considering it doesn't contain much more protein than regular pasta — 10 grams versus 6 grams — I didn't find the trade-off worth it.
LivingNow: I tried LivingNow's Multigrain and Cauliflower Rotini and its Multigrain and Quinoa pasta. Both tasted great, but they didn't offer any added protein or fiber compared to regular pasta.
Colavita Whole Wheat Capellini: Although it's made with 100% whole wheat, this pasta from Colavita didn't offer any major advantages from a macronutrient perspective. It had about the same amount of protein and slightly more fiber than regular pasta — but with a much higher price tag.
Goodles: Goodles pasta has a bit of added protein from chickpeas along with a vegetable blend, but the macronutrients weren't drastically different from regular pasta.
Laura Ali, MS, RDN, LDN, culinary nutritionist
Dawn Menning, MS, RD, CDCES, program director for digital health at Nutu
Gina Jones, MS, RDN, LDN, founder of Gina Jones Nutrition
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Comments
Post a Comment