9 best low-carb pasta and noodles you can buy

If you are on a low-carb diet and you are beautiful a spaghetti lover, figuring out which type of pasta matches your goals can be a real struggle. But the good news is, it’s not impossible: delicious, low-carb pasta really does exist.

Not only is low-carb pasta a great option for people who count their carbs, but since a lot of this pasta is often made from beans, lentils, or other vegetables, it is often higher in protein. and fiber, and a friendly choice for people on a gluten-free diet, says Leslie Bonci, dietitian and consultant for the California Prune Board. Not all Low-carb pasta is gluten-free, however, so be sure to always check the label.

No matter what type of pasta you buy, know that you can cook it just like you would your favorite brand. “They marry wonderfully with [other] proteins and products and are perfect for hot applications or cold pasta salads, ”explains Bonci.

That being said, to buy the best types of low-carb pasta, here’s what to look for on store shelves.

Tips for buying low-carb pasta

1. Look for pasta made with legume flours.

Legume flours are those made from the seeds of legumes, such as peas, dried beans, and lentils, and they tend to contain more nutrients and protein than regular white pasta. For example, a can of Barilla’s regular white penne has about seven grams of protein per serving, but a can of red lentil penne from the same brand has about 13 grams of protein per serving. You should consume around 46 to 56 grams in total per day, depending on your weight and individual needs.

Protein helps fuel your body with energy, so that little extra can help you avoid that lazy feeling you might get after eating a big pot of spaghetti.

2. Get pasta with more fiber.

“There are low-carb pasta options that are low in protein and fiber, which isn’t a good compromise because most people don’t get enough fiber per day,” Bonci explains.

So in general, you should aim for at least 6 grams of fiber per protein. While sometimes getting less than that with pasta isn’t the end of the world, it’s definitely a good practice when shopping. Plus, fiber helps the digestive system by helping to reduce satiety levels and get things going.

3. Aim for low-carb pasta with a carb count that is within your daily range.

Carbohydrates are part of a healthy diet, which is why Bonci does not recommend stopping them altogether. In fact, the Notes from the Centers for Disease Control and Prevention that people should make sure they get about half of their calories per day from carbohydrates. Low-carb pasta can help you practice moderation and stay within that range.

Most low-carb pasta will be between 30 and 40 grams, Bonci says, which is still pretty high if you’re on a keto diet or a really restrictive diet. Yet compared to white pasta, which has around 40 grams of carbs or more, low-carb pasta is only a few grams. If you want to eat pasta with more than 40 grams of carbohydrate, Bonci recommends choosing one that also has at least seven grams of protein per serving, as protein can help suppress your appetite and keep you feeling full. I will eat less pasta overall.

To get you on the right track, we’ve rounded up a few low-carb pasta options below that subtract some of the carbs without any flavor.

1

Pasta Penne BARILLA Protein + (Plus)

Barilla is one of Bonci’s favorite brands. This option offers penne made from lentils, chickpeas and peas, all of which contain protein. Barilla’s Protein Plus pasta offers 10 grams per serving, as opposed to the seven grams in its white version.

Per serving: 190 cal, 1 g fat (0 g saturated fat), 39 g carbohydrate, 2 g sugar, 0 mg sodium, 4 g fiber, 10 g protein

2

Veggiecraft Farms Linguini Cauliflower Pasta

With four grams of fiber and 13 grams of protein, this linguini pasta will keep you full until your next meal, even if it only contains three ingredients: lentil flour, cauliflower flour and pea flour.

Per serving: 190 cal, 1 g fat (0 g saturated fat), 35 g carbohydrate, 2 g sugar, 15 mg sodium, 4 g fiber, 13 g protein.

3

Chickpea Pasta With Greens

This pasta is gluten-free, grain-free and wheat-free, but it contains many healthy ingredients. Along with lentil flour and pea flour, it’s also made with kale and spinach powder to add some extra green vegetables to your diet.

Per serving: 210 cal, 2g fat (0g saturated fat), 34g carbohydrate, 2g sugar, 15mg sodium, 6g fiber, 13g protein.

4

Banza Wheels Chickpea Pasta

Made with chickpeas, this pasta has a low glycemic index, which means it won’t spike your blood sugar. Since it has this cute wheel shape, it is also ideal for children.

Per serving: 190 cal, 3g fat (0g saturated fat), 35g carbohydrate, 2g sugar, 20mg sodium, 5g fiber, 11g protein.

5

WonderSlim Spicy High Protein Pasta Cheese

This low-carb pasta is a microwave-ready option that only takes a few minutes to prepare and weighs just 18 grams per serving (yes, really). It comes in a delicious spicy cheese flavor. To turn this pasta into a complete meal, try adding a side of greens or steamed veggies, like broccoli or asparagus.

Per serving: 140 cal, 2g fat (1g saturated fat), 18g carbohydrate, 2g sugar, 490mg sodium, 3g fiber, 12g protein.

6

Al Dente Carba-Nada Egg Fettuccine

These egg-based fettuccine noodles will be the star of any meal. Not only are they low in carbs, but they cook in just three minutes, so you can cook your dinner on the fly.

Per serving: 170 cal, 1.5g fat (1g saturated fat), 24g carbohydrate, 2g sugar, 15mg sodium, 7g fiber, 15g protein.

7

Banza Chickpea Mac and Cheese

If you love comfort foods, but are gluten-free, these Chickpea Mac and Cheese Elbows are the way to go. The pack comes with a delicious packet of cheese, so it’s literally dinner in a box.

Per serving: 290 cal, 10g fat (4g saturated fat), 37g carbohydrate, 4g sugar, 660mg sodium, 5g fiber, 15g protein

8

Veggiecraft Farms, Sweet Potato and Pasta Penne

Sweet potatoes can’t hurt, especially when used to create this delicious pasta. Besides being gluten free, these sweet potato penne are also a good source of potassium, fiber and iron.

Per serving: 200 cal, 1g fat (0g saturated fat), 35g carbohydrate, 2g sugar, 0mg sodium, 4g fiber, 12g protein.

9

Palmini Low Carb Angel Hair

These pasta, originally presented on Shark aquarium, is made from palm hearts, a bud harvested from the palm tree. Not only is this pasta tasty, it also helps ensure that it is produced in a sustainable way. Palm hearts are harvested without ever completely cutting down a tree.

Per serving: 20 cal, 0 g fat (0 g saturated fat), 4 g carbohydrate, 2 g sugar, 60 mg sodium, 2 g fiber, 1 g protein.

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