The Quest for the Healthiest Pasta: Nutritionist-Approved Picks
Discover the best healthy pasta choices, nutrition facts, pros and cons, and real taste-test results—all guided by expert advice.
The 7 Healthiest Pastas: Nutritionist-Approved Picks
Choosing healthier pasta options no longer means sacrificing flavor, texture, or the joy of a steaming bowl of pasta. Thanks to dedicated brands and creative formulations, pastas made from legumes, ancient grains, and protein blends have expanded the possibilities for health-conscious eaters. But with grocery shelves packed with Whole Grain, Protein, Gluten-Free, and “Low-Carb” labels, how do you know which are truly better for you? We put seven top contenders to the test, evaluating taste, texture, and—most importantly—nutrition.
How to Choose the Healthiest Pasta
- Read beyond the front label: Buzzwords like “protein-packed” can be misleading. Always check the ingredients and nutrition facts panel to see what you’re really getting.
- Look for minimal, recognizable ingredients: The healthiest pastas typically have fewer additives and use whole-food sources.
- Prioritize fiber and protein: These nutrients slow digestion, help stabilize blood sugar, and keep you feeling satisfied after eating.
- Consider your dietary needs: Gluten-free, low-carb, or high-protein? There’s a pasta for every preference.
Pasta Roundup—Putting 7 Healthy Pastas to the Test
Below you’ll find detailed reviews of the seven most balanced pastas, each with a nutritionist’s perspective on taste, texture, and nutritional value.
1. Banza (Chickpea Pasta)
- Main Ingredients: Chickpeas, tapioca, pea protein, xanthan gum
- Nutrition (per serving): 11g protein, 5g fiber
Taste Test: Banza is a standout among gluten-free pastas. Its taste is mild and close to regular wheat pasta, though the texture can range from slightly grainy to chewy—best when boiled well beyond al dente. It pairs seamlessly with any sauce.
Nutritionist’s Take: With just four ingredients, high fiber, and substantial protein, Banza offers a filling and blood sugar-friendly alternative to traditional pasta, especially for those following gluten-free or vegetarian diets.
Overall Rating: 8/10
2. Barilla Protein+ (Protein-Enhanced Pasta)
- Main Ingredients: Semolina, lentils, chickpeas, peas, barley, oat fiber
- Nutrition (per serving): 10g protein, 4g fiber
Taste Test: Barilla Protein+ is a family-friendly option—it tastes almost identical to classic wheat pasta with only a slight firmness and is easily accepted by picky eaters.
Nutritionist’s Take: While not gluten-free, the protein/fiber upgrade makes it a good staple for those wanting to increase satiety and support muscle health.
Overall Rating: 7/10
3. Tolerant Organic Red Lentil Pasta
- Main Ingredients: Organic red lentil flour
- Nutrition (per serving): 13g protein, 6g fiber
Taste Test: For pasta purists, lentil pasta doesn’t quite imitate wheat, but it cooks up al dente and holds sauces well. The earthy, slightly sweet flavor is pleasant and fills you up quicker.
Nutritionist’s Take: Tolerant’s one-ingredient approach delivers impressive plant-based protein and fiber, making it a power choice for vegans and kids alike.
Overall Rating: 8/10
4. Jovial Brown Rice Pasta
- Main Ingredients: Organic brown rice flour
- Nutrition (per serving): 5g protein, 2g fiber
Taste Test: Jovial’s texture and taste are the closest to traditional white pasta among gluten-free alternatives. No earthy aftertaste, and it holds its shape well.
Nutritionist’s Take: It’s gentle on digestion and delivers whole-grain benefits. Lower in protein and fiber than other alternatives, but a safe, delicious pick for gluten-sensitive eaters.
Overall Rating: 7/10
5. Pete’s Pasta (Modified Wheat Protein/Starch Pasta)
- Main Ingredients: Modified wheat starch, wheat protein, flour, inulin
- Nutrition (per serving): 27g fiber, 17g protein
Taste Test: Pete’s Pasta cooks up smooth, holds its shape, and genuinely tastes like classic Italian pasta. The only trade-off is a longer cooking time (about 20 minutes).
Nutritionist’s Take: With an extraordinary amount of fiber (nearly a day’s worth in one serving) and high protein, it fully supports low-carb, high-protein, and keto lifestyles with no weird aftertaste.
Overall Rating: 8/10
6. Kaizen (Lupini Bean Pasta)
- Main Ingredients: Lupini bean flour
- Nutrition (per serving): 20g protein, 15g fiber
Taste Test: This innovative pasta has a nutty, mild flavor and a chewy, slightly springy bite. It soaks up sauces beautifully and feels hearty but not dense.
Nutritionist’s Take: With stellar protein and fiber (even more than chickpea pasta), this gluten-free option is suitable for athletes and those aiming to manage blood sugar levels.
Overall Rating: 8/10
7. Goodles (Veggie, Wheat & Chickpea Blend, Clean Label Mac & Cheese)
- Main Ingredients: Wheat, chickpeas, broccoli, spinach, kale, pumpkin, maitake mushroom
- Nutrition (per serving): 14g protein, 7g fiber
Taste Test: Goodles re-engineers a childhood classic for grown-up nutritional needs. The noodles taste familiar but feel sturdier, while the cheese sauce is decadent. Adults and kids both love it.
Nutritionist’s Take: The clever veggie and pulse blend means more vitamins, minerals, and phytonutrients per bite. It’s indulgent, filling, and the only boxed mac and cheese with Clean Label certification.
Overall Rating: 9/10
What Makes a Pasta ‘Healthy’?
There’s no single answer: the best pasta for you depends on dietary needs, personal preferences, and nutritional goals. Here are the most important factors when selecting a healthy pasta:
- Protein: Helps with satiety, muscle repair, and blood sugar control.
- Fiber: Supports digestion, heart health, and helps regulate appetite and blood glucose.
- Minimal processing: Less-processed pastas (like whole grain, lentil, or chickpea) typically offer more nutritional benefits.
- Simple ingredient lists: Fewer additives indicate a more natural product.
Comparison Table: Nutrient Highlights of Top Healthiest Pastas
| Pasta | Main Ingredient(s) | Protein | Fiber | Gluten-Free | Best For |
|---|---|---|---|---|---|
| Banza | Chickpeas | 11g | 5g | Yes | Gluten-Free, Protein Boost |
| Barilla Protein+ | Wheat, pulses | 10g | 4g | No | General, Higher Protein |
| Tolerant Lentil | Red Lentils | 13g | 6g | Yes | Vegan, High Protein |
| Jovial Brown Rice | Brown Rice | 5g | 2g | Yes | Gentle, Gluten-Free |
| Pete’s Pasta | Modified Wheat | 17g | 27g | No | Keto, Low-Carb |
| Kaizen | Lupini Bean | 20g | 15g | Yes | Blood Sugar, Protein |
| Goodles | Wheat, Pulses, Veggies | 14g | 7g | Some varieties | Convenience, Clean Label |
Pro Tips for Cooking and Enjoying Healthy Pasta
- Cook until well-done, not just ‘al dente’: Especially for legume-based pastas, overcooking helps soften grainy or chewy textures.
- Pair with nutrient-rich sauces: Veggie-packed sauces or lean proteins (like chicken sausage or chickpeas) make your meal more balanced and satisfying.
- Mind portion sizes: Pasta alternatives are more filling, so a standard serving often feels like more food.
- Experiment with shapes: Don’t be afraid to try spirals, shells, or rotini—they all hold up differently and work with different sauces.
The Truth About ‘Health’ Pasta Labels
It’s tempting to assume that anything labeled “High Protein,” “Whole Grain,” or “Gluten-Free” is automatically healthy. But that’s not always the case. Here are some common label traps to watch for:
- ‘Whole grain’ vs. refined: Only 100% whole grain products have the full spectrum of nutrients. “Made with whole grain” often means it’s blended with refined flour.
- Protein adds up, but so do calories: Some protein- or fiber-boosted pastas use isolated ingredients (like wheat gluten or inulin), which can increase calories or cause digestive upset.
- Gluten-free ≠ Healthy: Some gluten-free pastas lack fiber and protein, being made just from white rice or corn flour. Opt for bean or whole-grain rice variants.
- Check the sodium: Prepackaged or flavored pastas can sneak in extra salt—especially with boxed mac and cheese varieties.
Pasta Preparation: The Glycemic Index and Your Health
Glycemic index (GI) measures how quickly a food raises blood sugar. Traditional dry pasta generally has a lower GI than many breads, especially when cooked ‘al dente’. The reason? The pasta’s dense structure and protein-starch matrix slow digestion. Bean and lentil pastas, with their high fiber and protein, also digest more slowly, making them suitable for people managing blood sugar or weight.
Expert Tip: Cooking pasta, cooling it, and reheating increases resistant starch—a fiber-like carb that further lowers the glycemic response. Try making extra and using leftovers in salads or stir-fries for a gut-friendly boost.
Healthy Pasta Shopping Checklist
- Scan the ingredient list—look for 1-2 core ingredients you recognize
- Aim for at least 4g fiber and 7g protein per serving
- Avoid long, unpronounceable additives and preservatives
- Depending on dietary needs, choose certified gluten-free or non-GMO labels
- Use price as a tie-breaker: many excellent healthy pastas are affordable
Frequently Asked Questions (FAQs)
Q: Is whole wheat pasta healthier than white pasta?
A: Yes. Whole wheat pasta retains the bran and germ from the wheat kernel, which provide extra fiber, vitamins, and minerals. These nutrients are stripped out during the refining process for white pasta, which also causes a faster spike in blood sugar.
Q: Can people with diabetes eat pasta?
A: Yes, with moderation and smart choices. Opt for pastas with a low glycemic index such as those made from whole wheat, chickpeas, or lentils. Pairing with non-starchy vegetables and proteins further blunts the blood sugar response.
Q: Which pasta provides the most protein?
A: Lupini bean and other legume-based pastas (such as Kaizen) can deliver 15-20g protein per serving. Many blends, like Banza and Goodles, also offer impressive protein counts.
Q: Are alternative pastas suitable for kids?
A: Absolutely. Many bean, lentil, and veggie-blend pastas have kid-friendly textures and flavors, plus extra nutrients. Try popular brands like Goodles or Barilla Protein+ for easy swaps in mac and cheese or classic pasta shapes.
Q: Does gluten-free pasta always have more nutrition?
A: No. While gluten-free pastas are essential for those with celiac disease, they’re not always healthier by default. Check fiber and protein content, since some gluten-free options can be low in both.
Final Thoughts: Pasta for Every Palate and Diet
The healthiest pasta for your lifestyle depends on your nutritional goals, taste preferences, and any dietary restrictions. Thanks to innovations in ingredients and manufacturing, there’s never been a better time to explore beyond the typical spaghetti box and find a pasta you truly love that also loves you back nutritionally. Try a few options from this list, pair with your favorite healthy sauce, and enjoy guilt-free comfort food any night of the week!
References
- https://camillestyles.com/wellness/healthiest-pasta/
- https://www.youtube.com/watch?v=fmrBnyClIOs
- https://camillestyles.com/food/cooking/healthy-one-pot-pasta-recipes/
- https://camillestyles.com/author/camille-styles/
- https://camillestyles.com/tag/healthy-pasta-recipe/
- https://camillestyles.com/wellness/nutrition/healthy-pantry-staples/
- https://camillestyles.com/food/
- https://camillestyles.com
