What kind of pasta is not fattening? Exploring healthy pasta alternatives

October 29, 2025 •

4 min read

While regular pasta can be high in calories, one study found that cooking and then cooling pasta, and even reheating it, increases its resistant starch, which can help control blood sugar and may reduce calorie absorption. To truly find what kind of pasta is not fattening, the focus should shift toward portion control and alternative, lower-calorie noodle options.

Quick Summary

This guide examines pasta alternatives that are lower in calories and carbs, such as shirataki noodles, legume-based options, and vegetable 'noodles.' Key differences in fiber, protein, and macronutrients are highlighted to help you make informed decisions for your weight management goals.

Key Points

Low-Calorie Alternatives: Shirataki noodles, veggie noodles (zoodles, spaghetti squash), and hearts of palm pasta offer the lowest calories and carbohydrates.
High-Fiber Options: Legume-based pastas (chickpea, lentil) and whole-wheat pasta are higher in fiber and protein, promoting satiety and stable blood sugar.
Portion Control is Key: Regardless of the type, managing your portion size is crucial to control overall calorie intake and prevent weight gain.
Healthy Pairings: Choosing light, vegetable-based sauces over heavy cream or cheese sauces is vital for creating a healthier pasta dish.
Cooking Matters: Cooking pasta al dente results in a lower glycemic index, which helps with blood sugar control and feeling fuller longer.
Adding Nutrients: Bulking up your meal with plenty of vegetables and a lean protein source increases volume and nutritional value.

Debunking the Myth: How to Choose a Healthier Pasta

First, it is important to address the misconception that any type of pasta is completely "not fattening." Weight gain is primarily a result of a consistent calorie surplus, not a single food item. The key to including pasta in a healthy diet is a combination of strategic choices: selecting nutrient-dense varieties, controlling portion sizes, and pairing them with wholesome ingredients. The following sections break down the best options to help you enjoy pasta guilt-free.

The Best Low-Calorie and Low-Carb Pasta Alternatives

For those most concerned with calorie and carbohydrate intake, especially individuals on low-carb or keto diets, the best options are not made from traditional wheat flour at all. Instead, they are crafted from vegetables or fibrous plant roots.

Shirataki Noodles

Often called "miracle noodles," shirataki noodles are a top choice for those looking to drastically cut calories. They are made from glucomannan fiber, derived from the konjac plant.

Nearly calorie-free: A serving contains almost zero calories because the body cannot digest the glucomannan fiber.
Odor and texture: They are packaged in a liquid that can have a fishy smell, but a thorough rinse resolves this. The texture is somewhat gelatinous or chewy and requires pan-frying to remove excess water and improve the mouthfeel.
Best for: Absorbing the flavor of sauces in Asian-inspired soups, stir-fries, and dishes.

Vegetable Noodles (Zoodles & Spaghetti Squash)

Creating noodles from vegetables is an excellent way to boost nutrient intake while significantly lowering calories. Zucchini noodles ("zoodles") and spaghetti squash are popular examples.

Nutrient-dense: Veggie noodles are packed with vitamins, minerals, and fiber while being naturally low in calories.
Preparation: Zoodles can be made with a spiralizer and require only a quick sauté to prevent them from becoming watery and mushy. Spaghetti squash can be roasted and its flesh shredded into noodle-like strands.
Best for: Adding volume and nutrients to dishes like marinara or pesto-based sauces.

Hearts of Palm Pasta

Hearts of palm pasta is a newer, convenient option for low-carb eaters. It is made from the core of the palm tree and is often sold pre-packaged in water.

Mild flavor: This alternative has a mild, slightly artichoke-like flavor and a satisfying bite.
Easy to prepare: Hearts of palm pasta is typically ready to eat and requires minimal cooking.
Best for: Cold salads or light sauces, though it can break down with heavier sauces.

Higher-Fiber, Higher-Protein Pasta Options

For those who prefer a taste and texture closer to traditional pasta, options made from legumes or whole grains are a great middle ground. While not as low-calorie as the vegetable alternatives, they offer more nutritional value and satiety.

Legume-Based Pastas

Made from ingredients like chickpeas, red lentils, or edamame, these pastas are a significant upgrade from refined white pasta.

High protein and fiber: These pastas are naturally high in protein and fiber, which helps you feel full and satisfied for longer, aiding in weight management. For example, chickpea pasta can contain more than 10 grams of protein per serving.
Gluten-free: Most legume-based pastas are naturally gluten-free.
Cooking tips: Cook al dente and avoid overcooking, as some varieties can become mushy.

Whole-Wheat Pasta

Compared to refined white pasta, whole-wheat pasta is a healthier choice due to its higher fiber content and lower glycemic index.

Slow-digesting carbs: The fiber in whole-wheat pasta slows down digestion and the release of sugar into the bloodstream, preventing blood sugar spikes and crashes.
Improved satiety: The extra fiber helps promote feelings of fullness.
Tip: If you are new to whole-wheat pasta, you can mix it with white pasta to adjust to the denser texture.

Comparison of Pasta Alternatives


Feature	Shirataki Noodles	Legume Pasta	Whole-Wheat Pasta	Refined White Pasta
Calories	Extremely low	Lower than white pasta	Lower than white pasta	High
Carbohydrates	Near zero (net carbs)	Lower than white pasta	High (complex)	High (simple)
Fiber	Very high (glucomannan)	High	High	Low
Protein	Negligible	High	Moderate	Low
Texture	Chewy, rubbery (if not prepped)	Varies (firm to grainy)	Denser, nutty	Soft, smooth
Gluten	No	No	Yes	Yes
Weight Management	Excellent for low-cal diets	Very good (high protein/fiber)	Good (sustained energy)	Poor (easy to overeat)

Best Practices for a Healthier Pasta Meal

It's not just the type of pasta but how you prepare and serve it that truly impacts its healthfulness. Consider these tips:

Control your portions: A standard serving of cooked pasta is about one cup, not the heaping bowl often served.
Load up on vegetables: Increase the volume of your meal with plenty of non-starchy vegetables. This adds fiber, vitamins, and bulk without significantly increasing calories. Aim for a 1:1 ratio of pasta to vegetables.
Add lean protein: Incorporate lean protein sources like grilled chicken, shrimp, or legumes to increase satiety.
Choose light sauces: Avoid heavy, cream-based or cheesy sauces, which can add hundreds of extra calories. Opt for a simple tomato-based sauce, a drizzle of heart-healthy olive oil, or a light pesto instead.
Cook al dente: Cooking pasta until it's just firm to the bite results in a lower glycemic index, meaning it digests slower and prevents blood sugar spikes.

Conclusion: Pasta can be part of a healthy diet

There is no single magic pasta that is completely "not fattening." However, by making informed choices, you can enjoy delicious pasta dishes while supporting your weight management goals. Opting for low-calorie alternatives like shirataki noodles or veggie spirals provides the biggest caloric savings, while legume-based and whole-wheat pastas offer superior fiber and protein for increased satiety. By focusing on smart portion control and pairing your pasta with plenty of vegetables and lean proteins, you can transform a potentially heavy meal into a well-balanced and satisfying one. For more information on dietary choices, consider consulting a registered dietitian through an organization like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Shirataki noodles are almost calorie-free. They are made mostly of water and glucomannan, a soluble fiber that your body cannot digest, resulting in almost no calories from the noodles themselves.

Yes, whole-wheat pasta generally has slightly fewer calories than white, refined pasta. More importantly, its higher fiber content makes it more filling, which helps with overall calorie control.

No, you do not. Weight loss is about overall calorie balance. You can eat pasta as part of a balanced diet by choosing healthier versions, practicing portion control, and loading your dish with vegetables and lean protein.

For the lowest possible carbs, vegetable-based options like zucchini noodles, spaghetti squash, or hearts of palm pasta are best. Shirataki noodles are also an excellent zero-net-carb option.

Legume-based pastas, made from chickpeas or lentils, are a good choice because they are higher in protein and fiber than traditional pasta. This makes them more satiating and helps prevent overeating.

Yes, a 2024 study suggests that cooking, cooling, and reheating pasta increases its resistant starch content, which acts like fiber in the body. This can reduce blood sugar spikes and lead to fewer calories being absorbed.

Use light, tomato-based sauces, a simple drizzle of olive oil with garlic and herbs, or a low-fat pesto. Avoid heavy, creamy sauces, which are typically high in saturated fat and calories.