Healthy substitutes for pasta
Regular pasta is refined and carb-heavy. Legume pastas add serious protein and fiber, while vegetable 'noodles' cut the carbs dramatically — pick based on whether you want more nutrition or less starch.
The 3 best swaps for pasta
Chickpea or lentil pasta
1:1Roughly double the protein and fiber; naturally gluten-free.
vs Regular pastaper 100 g, cooked- Protein
- 5.8 g8 g
- Fibre
- 1.8 g5 g
- Calories
- 157 kcal164 kcal
Edge · Nearly triple the fibre plus plant protein — and gluten-free.
Whole-wheat pasta
1:1More fiber, same cooking method.
vs Regular pastaper 100 g, cooked- Fibre
- 1.8 g3.9 g
- Magnesium
- 18 mg42 mg
- Calories
- 157 kcal149 kcal
Edge · Keeps the whole grain for more fibre and minerals.
Zucchini noodles or spaghetti squash
1:1 by volumeA low-carb vegetable base.
vs Regular pastaper 100 g, cooked- Calories
- 157 kcal17 kcal
- Carbs
- 31 g3 g
- Fibre
- 1.8 g1 g
Edge · Slashes carbs and calories and counts as a vegetable serving.
Good to know: Legume pasta is the closest swap for protein; spiralized veg is best mixed half-and-half with real pasta.
One swap is just the start
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