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.

Traditional Italian pasta is made from semolina flour, which is made from durum wheat, the hardest species of wheat, with a high protein and gluten content. Notably, semolina flour is higher in protein than all-purpose flour, the type of flour used in pancakes, cookies, and other baked goods where a fluffy texture is desired.

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.

Whatever kind of pasta you choose, it’s important to keep portions in mind. The serving size recommended by the Dietary Guidelines for Americans is just a half cup cooked, which is about 1 ounce (oz) dry.

It’s not hard to exceed that amount, especially in a pasta entrée.

For reference, a more typical portion of 2 oz of dry white pasta (about 1 cup cooked) contains:

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.

“Especially for people who don’t eat beans — which research shows are so beneficial to health — it’s worth it for them to try to find a way to enjoy a bean-based pasta,” she says. “It’s a great plant-based protein.”

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 has a well-deserved reputation as a superfood. Per cup, it’s got 8 g of protein and 5 g of fiber, and it contains many other important nutrients as well, including magnesium, iron, B vitamins, and antioxidants.

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

If you prefer the taste of wheat pasta but would still like more protein, fiber, vitamins, and minerals, try whole wheat pasta, which contains the entire grain — the bran, germ and endosperm.

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.

When shopping for a healthy pasta alternative, read the nutrition labels and focus on these four essentials:

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.

Calories are how much energy you’ll get for each serving. Depending on a few factors (like gender and activity level), you may need anywhere from 1,600 to 3,000 calories a day.

Nutrients listed tell you how much of each nutrient you’ll get in each serving. These include carbs, fat, protein, fiber, and vitamin D, calcium, iron, and potassium.

The percent daily value (%DV) tells you how much of the typical daily requirement of each nutrient you’ll get per serving. For example, if it says “14%” under the %DV column next to fiber, that means one serving of that food will give you 14 percent of the fiber you need for that day.

Nutrition labels base their %DV on a set daily calorie amount (usually 2,000 calories a day). So if your calorie goals go above or below their benchmark, you may need to do some math to figure out your own %DV.

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.