What is a healthier option than pasta? A Guide to Nutritious Swaps

October 3, 2025 •

5 min read

While beloved worldwide, overconsumption of refined white pasta is linked to an increased risk of certain health conditions, including type 2 diabetes and heart disease. If you've ever wondered what is a healthier option than pasta, a host of delicious and wholesome alternatives are waiting to be explored.

Quick Summary

This article explores nutritious and delicious alternatives to traditional pasta, such as vegetable noodles, legume-based pastas, and whole grains, to help you achieve a healthier diet by boosting protein and fiber.

Key Points

Low-Carb Vegetable Noodles: Swapping traditional pasta for spiralized vegetables like zucchini (zoodles) or spaghetti squash dramatically reduces calories and carbs while increasing vitamins.
High-Protein Legume Pastas: Pastas made from chickpeas, lentils, or black beans offer a powerful nutritional boost with higher protein and fiber content than wheat-based pasta.
Fiber-Rich Whole Grain Options: Whole-wheat pasta, quinoa pasta, and soba noodles retain more fiber and nutrients than refined white pasta, promoting better digestion and satiety.
Virtually Calorie-Free Shirataki Noodles: Made from the konjac yam, shirataki noodles are almost calorie and carb-free and excellent for weight management.
Nutrient and Energy Benefits: Incorporating these alternatives can lead to a diet richer in plant-based protein, fiber, and essential minerals, helping to regulate blood sugar and support overall health.
Versatility in the Kitchen: Healthier pasta swaps can be used with a wide range of sauces and recipes, from classic Italian dishes to Asian-inspired stir-fries.

The Shift to Healthier Noodle Alternatives

For many, pasta is a comfort food staple. But for those looking to manage weight, control blood sugar, or increase nutritional intake, the high carbohydrate content and low fiber of refined pasta can be a drawback. Luckily, the world of nutrition offers many flavorful substitutes that not only replicate the texture of traditional noodles but also provide a wealth of vitamins, minerals, protein, and fiber. Making this simple swap can open up a world of new recipes and health benefits.

Vegetable-Based Noodles: The Low-Carb Champions

Vegetables can be transformed into noodle-like strands, offering a fantastic low-calorie, low-carb alternative packed with nutrients. They are perfect for anyone on a keto or low-carb diet.

Zucchini Noodles (“Zoodles”): Arguably the most popular veggie noodle, zoodles are made by spiralizing fresh zucchini. They are low in calories and carbs, high in water content, and rich in vitamins A and C. Their mild flavor makes them an excellent canvas for various sauces. You can make them at home using a spiralizer or buy them pre-made.
Spaghetti Squash: This winter squash naturally shreds into spaghetti-like strands when cooked. With a mild, slightly sweet flavor, it's packed with fiber, beta-carotene, and vitamins A and C. It holds up well with heartier, heavier sauces like a classic bolognese.
Hearts of Palm Pasta: Made from the core of the palm tree, this vegetable alternative has a firm texture and a neutral taste. It is very low in calories and carbohydrates, making it ideal for keto and paleo diets.

Legume-Based Pastas: High-Protein & Fiber-Rich

For those seeking a significant protein and fiber boost, pasta made from legumes is an excellent choice. These options are often gluten-free and can help promote satiety and stabilize blood sugar levels.

Chickpea Pasta: Made from ground chickpeas, this pasta is high in plant-based protein and fiber, offering 10-20 grams per serving. It's a great source of iron and magnesium and holds its texture well, making it suitable for many classic dishes.
Lentil Pasta: Available in red or green varieties, lentil pasta is rich in protein, fiber, and essential minerals like iron and folate. It’s a vegan-friendly option that's particularly beneficial for heart health and digestion.
Black Bean Pasta: With a slightly nutty, earthy flavor, black bean spaghetti is loaded with plant-based protein, iron, and fiber. It adds a vibrant color and unique taste to dishes, especially Asian-inspired stir-fries.

Whole Grains and Other Alternatives

Beyond vegetables and legumes, other grains and unique options can provide a more nutritious base for your meal.

Whole-Wheat Pasta: As a direct swap for refined white pasta, whole-wheat pasta offers a significant increase in fiber and nutrients. It can provide nearly 50% more fiber than its refined counterpart, which aids in digestion and prolongs feelings of fullness.
Quinoa Pasta: Made from quinoa flour, this naturally gluten-free option is considered a complete protein, containing all nine essential amino acids. It offers more protein and fiber than regular pasta and has a lower glycemic index.
Soba Noodles: These traditional Japanese noodles are made from buckwheat, which is not related to wheat and is naturally gluten-free. They have a nutty flavor and are packed with protein, fiber, and antioxidants. Soba noodles are excellent served cold in salads or hot in soups.
Shirataki Noodles: Also known as “miracle noodles,” these are made from the konjac yam and are virtually calorie and carb-free. They are mostly water and fiber, filling you up quickly and promoting gut health. They have a neutral flavor and readily absorb the sauce you pair them with.

A Nutritional Comparison: Pasta vs. Alternatives

To better understand the benefits of switching, consider this side-by-side comparison. Note that values are approximate per serving and can vary by brand.


Feature	Refined White Pasta	Whole-Wheat Pasta	Chickpea Pasta	Zucchini Noodles	Shirataki Noodles
Calories	High (200+ per cup)	Moderate (170+ per cup)	Moderate (180+ per cup)	Very Low (~30 per cup)	Very Low (<10 per cup)
Carbs	High (~40g per cup)	Moderate (~37g per cup)	Lower (~30g per cup)	Very Low (~6g per cup)	Very Low (~1g per cup)
Protein	Low (~8g per cup)	Higher (~8g per cup)	High (~11g per cup)	Low (~2g per cup)	Very Low (trace)
Fiber	Low (2g per cup)	High (~7g per cup)	High (~5g per cup)	High (~2g per cup)	Very High (rich source)
Gluten	Yes	Yes	No	No	No

Incorporating Healthy Alternatives into Your Diet

Making the switch doesn't have to be a flavor sacrifice. You can enjoy your favorite pasta dishes while boosting the nutritional value of your meals.

Get a Spiralizer: For vegetable noodles, a spiralizer is a small kitchen gadget that makes creating your own zoodles, squash noodles, and more quick and fun.
Mix and Match: If you're not ready for a full transition, try a mix of vegetable noodles and whole-grain pasta to gradually reduce your carb intake while increasing nutrients.
Experiment with Sauces: Vegetable-based noodles have a milder flavor profile that can be complemented by simple, light sauces like olive oil and garlic, or a fresh pesto. Legume pastas stand up well to richer, heavier sauces.
Don't Overcook: Some alternative pastas, especially legume-based ones, can become mushy if overcooked. Follow package directions carefully and consider rinsing in cold water after cooking to preserve texture.
Explore Asian-Inspired Dishes: Soba noodles and shirataki noodles are perfect for cold noodle salads, soups, and stir-fries, offering a delicious way to enjoy your meal with different flavors.

Conclusion: Making the Healthier Choice for Your Diet

With so many innovative and nutritious options available, deciding what is a healthier option than pasta has never been easier. Whether you choose the low-carb lightness of vegetable noodles like zucchini or spaghetti squash, the high-protein punch of chickpea or lentil pasta, or the whole-grain goodness of quinoa or soba noodles, you can transform your meals without sacrificing taste. These healthier alternatives offer a simple yet powerful way to increase your fiber, protein, and nutrient intake, helping you feel fuller for longer and supporting your overall health and wellness.

For more great tips on healthy eating, check out the Heart Foundation's blog on incorporating legumes into your diet.

Frequently Asked Questions

For a low-carb diet, the best alternatives are vegetable-based noodles like zucchini noodles (zoodles), spaghetti squash, or hearts of palm pasta, as they are very low in both calories and carbs.

Yes, pastas made from legumes such as chickpeas, lentils, and black beans are naturally gluten-free, making them an excellent option for those with celiac disease or gluten sensitivity.

Yes, whole-wheat pasta contains almost 50% more fiber than refined white pasta because it retains the bran and germ of the wheat kernel. This helps you feel fuller for longer and benefits digestive health.

To prevent alternative pastas, especially legume-based ones, from becoming mushy, cook them carefully following package instructions and avoid overcooking. Rinsing them in cold water immediately after boiling can also help maintain a firm texture.

Yes, you can finely chop vegetables like carrots, bell peppers, or zucchini and add them to your pasta sauce. This is a great way to increase your vegetable intake and nutritional value, especially for picky eaters.

Shirataki noodles are made from the root of the konjac yam and consist almost entirely of water and a soluble fiber called glucomannan, which is why they are virtually calorie and carb-free.

Yes, quinoa pasta is typically a better source of protein than white pasta. It is also a complete protein, meaning it contains all nine essential amino acids.