What Are Some High-Protein Pastas? Your Guide to Nutrient-Packed Noodles

October 15, 2025 •

4 min read

Traditional pasta contains around 6-8 grams of protein per serving, but a growing number of alternatives significantly boost that count. So, what are some high-protein pastas that deliver on both taste and nutritional value, satisfying your noodle cravings without compromising your health goals?

Quick Summary

Explore high-protein pasta options made from legumes like chickpeas, lentils, and edamame, and blended wheat alternatives. Discover key differences in protein, fiber, taste, and texture to find the right choice for your dietary needs.

Key Points

Legume-Based Options: Chickpea, lentil, edamame, and black bean pastas are gluten-free, plant-based, and significantly higher in protein and fiber than traditional pasta.
Soy is King: Edamame and black bean pastas, based on soy, offer some of the highest protein counts, with some brands providing up to 25 grams per serving.
Blended Pastas for Familiar Flavor: Brands like Barilla Protein+ and Pastabilities blend wheat with plant proteins, providing a taste and texture very similar to traditional pasta.
Cooking Matters: Overcooking can cause legume-based pastas to become mushy, so following al-dente instructions and sometimes rinsing is important for texture.
Check the Ingredients: Some high-protein pastas, especially the wheat-blended ones, are not gluten-free, so always check the label if you have a dietary restriction.
Consider Taste and Texture: Legume pastas can have an earthy flavor, while blends offer a more neutral taste. Try different types to find what you prefer.

As health and wellness become top priorities for many, people are increasingly seeking out food options that offer more nutritional value than their traditional counterparts. Pasta, a staple in countless diets worldwide, is no exception. While a delicious and convenient source of carbohydrates, standard pasta can leave something to be desired in terms of protein content. Fortunately, the market now offers a wide array of high-protein pastas, made from a variety of plant-based ingredients, to help you build more balanced and filling meals.

The Rise of High-Protein Pasta

For decades, pasta was primarily associated with carbohydrate loading, making it a less-than-ideal choice for those on low-carb diets or seeking higher protein intake. The emergence of alternative ingredients has revolutionized the pasta aisle. These new varieties are not just for vegans or those with gluten sensitivities; they are a flavorful and functional alternative for anyone looking to increase their daily protein and fiber consumption. Protein and fiber are key macronutrients that help promote satiety, support muscle repair, and regulate blood sugar levels, all of which contribute to weight management and overall health.

Common Types of High-Protein Pastas

High-protein pastas derive their nutritional boost from a few key sources, primarily plant-based flours. Understanding the base ingredient can help you predict the pasta's flavor, texture, and nutritional profile.

Legume-Based Pastas

These are a popular choice for their high protein, fiber, and gluten-free status. The flavor profile can vary from mild to distinctly earthy, depending on the legume used.

Chickpea Pasta: Brands like Banza are famous for this variety, offering around 11 grams of protein per serving, nearly double that of traditional pasta. It's a gluten-free and vegan option with a slightly nutty flavor that works well with a variety of sauces.
Lentil Pasta: Made from red or green lentil flour, this pasta typically contains 13-15 grams of protein per serving and is rich in iron and folate. Brands like Ancient Harvest and Tolerant offer flavorful lentil pastas, though some may find the texture a bit earthier than chickpea versions.
Edamame/Soybean Pasta: Often packing the highest protein punch, edamame pasta (made from soybeans) can offer up to 25 grams of protein per serving. The Only Bean brand is known for its high-protein black bean and edamame options. The flavor is often robust and can be earthy, so it pairs well with strong, bold sauces.
Black Bean Pasta: With protein content comparable to edamame pasta, black bean pasta is another dark, protein-dense option. Brands like Explore Cuisine create organic black bean spaghetti with a significant protein and fiber boost.

Wheat-Based Blends

For those who don't need a gluten-free option and prefer a taste and texture closer to traditional pasta, blends are an excellent choice. These pastas combine durum wheat with plant proteins like lentils, peas, and chickpeas.

Barilla Protein+: This popular blend provides 10 grams of protein per serving and is known for its excellent taste and texture, which closely mimics regular pasta. It's a great entry point for those new to protein pasta.
Pastabilities Protein Pasta: This brand uses a thoughtful blend of non-GMO wheat flour and plant-based protein to achieve a substantial 24 grams of protein per serving, offering a tender-chewy texture and a traditional wheat flavor.

Nutritional Comparison: High-Protein vs. Traditional


Feature	Traditional Pasta	Legume-Based Pasta (e.g., Chickpea)	Wheat-Based Blends (e.g., Pastabilities)
Protein per Serving (approx. 2oz/56g dry)	~7-8g	~11-25g (varies by legume)	~10-24g (varies by brand)
Dietary Fiber per Serving	~2-3g	~5-15g (varies by legume)	~5-10g (varies by brand)
Net Carbs per Serving	High	Lower than traditional	Can be lower depending on blend
Gluten-Free	No	Yes	No
Typical Taste/Texture	Classic, smooth, holds shape well	Can be softer, gummier, or earthy depending on ingredient	Tastes and chews more like traditional pasta

How to Cook High-Protein Pasta for Best Results

Cooking high-protein pasta isn't much different from cooking traditional pasta, but there are a few tips that can enhance your experience:

Avoid Overcooking: Legume-based pastas can become mushy if cooked too long. Following the al-dente cooking time on the package is crucial for a firm texture.
Rinse After Draining: Some legume pastas release a lot of starch and can benefit from a quick rinse with warm water after draining to improve the final texture.
Choose the Right Sauce: Hearty, robust sauces often pair best with earthy legume pastas, while mild or creamy sauces complement the more neutral flavors of wheat-blended options.

Choosing the Right High-Protein Pasta for You

With so many options available, consider your dietary goals and preferences. If you require a gluten-free option, stick with pure legume-based pastas like those from Banza or Tolerant. If your main goal is simply a protein boost without altering the classic pasta experience, Barilla Protein+ or Pastabilities could be ideal. Don't be afraid to experiment with different types to find the one that best suits your palate and needs. Many brands also offer variety packs to help you discover a new favorite.

Conclusion: Making the Switch for a Nutritional Boost

Incorporating high-protein pasta into your diet is a simple yet effective way to increase your protein and fiber intake. Whether you choose a 100% legume-based variety for its gluten-free and maximal protein content or a wheat-blended option for a familiar texture, these alternatives offer a clear nutritional upgrade. Experiment with different brands and bases to find your favorite, and enjoy a more balanced and satisfying pasta night. For those new to these alternatives, starting with a wheat-blended option can provide a smooth transition, while seasoned health enthusiasts might jump right into the dense protein power of an edamame or black bean pasta. It's a small change that can make a big difference in your nutritional journey.

For more information on protein intake and healthy eating, you can explore resources from reputable organizations like the Dietary Guidelines for Americans or the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Edamame and black bean pastas typically contain the most protein, with some brands offering up to 25 grams per serving. These are made entirely from soybeans or black beans, concentrating the plant protein.

Yes, it often does. Legume-based pastas can have a distinct earthy or nutty flavor and sometimes a different texture, which may be softer or grittier. Wheat-blended versions are formulated to taste and feel more like traditional pasta.

Many high-protein pastas are excellent for a gluten-free diet. Legume-only varieties, such as those made from chickpeas, lentils, or edamame, are naturally gluten-free. However, always check the label, as some blended pastas contain wheat.

To prevent a mushy texture, cook high-protein pasta strictly according to the 'al dente' time on the package, and avoid overcooking. Some legume-based pastas also benefit from a quick rinse after draining to remove excess starch.

Yes, high-protein pasta can be beneficial for weight loss. The higher protein and fiber content helps increase feelings of fullness, which can lead to consuming fewer calories overall. It also provides a lower glycemic index compared to traditional pasta.

Yes, many legume-based pastas are naturally lower in net carbs than traditional pasta due to their high fiber content. Additionally, specialized low-carb, high-protein pastas made with ingredients like lupini beans are also available.

Both are high in protein and fiber and gluten-free. Chickpea pasta (e.g., Banza) tends to be creamier with a milder, nutty taste, while lentil pasta (e.g., Ancient Harvest) can be earthier and denser. The choice depends on your texture and flavor preference.