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The 15 Best Low-Carb Pastas And Noodles You Can Buy
I'm obsessed with the spicy cheese option.
When you think of low-carb foods, pasta is probably not at the top of your mind. Here's some good news: There are some truly delicious low-carb pasta options out there that don't taste like cardboard.
Not only do low-carb pastas make a great option for people counting their carbs, but since many of these pastas are often made from beans, lentils, or other veggies, they pack a ton of protein and fiber.
"Dietary fiber helps you feel full, feeds bacteria in the gut, and promotes bowel regularity," says Anya Rosen, RD, of Birchwell Clinic. Pasta alternatives may also contain more vitamins and minerals compared to traditional wheat pastas, but this largely depends on the ingredients used.
Low-carb pastas with a veggie and legume base are also a friendly choice for people who are gluten-free, according Leslie Bonci, MPH, RDN, a nutritionist and the owner of Active Eating Advice. Note that not every low-carb pasta is gluten-free though, so make sure to always check the label.
No matter what kind of carb-conscious pasta you do buy, though, know that you can cook it just like you would your go-to brand. "They pair beautifully with other proteins and produce and are great served hot or cold," says Bonci.
To set you off on the right track, below we’ve rounded up some of the most highly-rated low-carb pasta options on Amazon and the best products recommended by registered dietitians that subtract some of the carbs without any of the flavor.
Meet the experts: Anya Rosen is a nutritionist based in New York City and the founder of Birchwell Clinic. Leslie Bonci is a nutritionist and the owner of Active Eating Advice. Bianca Tamburello is a nutrition marketing specialist with FRESH Communications.
This pasta, originally showcased on Shark Tank, is made using hearts of palms, a bud harvested from the palm tree. Not only is this pasta tasty, but it's also sustainably produced—no plants were cut down in the process of harvesting the ingredient.
Per serving: 20 cal, 0 g fat (0 g sat fat), 4 g carb, 2 g sugar, 60 mg sodium, 2 g fiber, 1 g protein
These egg-based fettuccine noodles can be the star of any meal. Not only are they low carb, but they cook in just three minutes, so you’ll be able to whip up dinner on the fly.
Per serving: 170 cal, 1.5 g fat (1 g sat fat), 24 g carb, 2 g sugar, 15 mg sodium, 7 g fiber, 15 g protein.
Barilla is one of Bonci’s favorite brands. This pasta is made from lentils, chickpeas, and peas—all of which pack a protein punch.
Per serving: 190 cal, 1 g fat (0 g sat fat), 39 g carb, 2 g sugar, 0 mg sodium, 4 g fiber, 10 g protein
Loaded with four grams of fiber and 13 grams of protein, this linguini will def keep you full until your next meal. And it's made with just three ingredients: lentil flour, cauliflower flour, and pea flour.
Per serving: 190 cal, 1 g fat (0 g sat fat), 35 g carb, 2 g sugar, 15 mg sodium, 4 g fiber, 13 g protein.
This pasta is gluten-, grain-, and wheat-free, but it contains lots of good-for-you nutrients. It contains kale and spinach powder, so adding this to your plate is a perfect way to toss a few more greens into your diet.
Per serving: 210 cal, 2 g fat (0 g sat fat), 34 g carb, 2 g sugar, 15 mg sodium, 6 g fiber, 13 g protein.
Made with chickpeas, this pasta is low on the glycemic index, which means that it won’t make your blood sugar spike. Its cute wheel shape makes it really fun and appealing for kids too.
Per serving: 190 cal, 3 g fat (0 g sat fat), 35 g carb, 2 g sugar, 20 mg sodium, 5 g fiber, 11 g protein.
This tasty low-carb pasta is a microwave-ready option that only takes a few minutes to prep, and clocks in at just 18 grams of carbs per serving (yep, really). To turn this pasta into a complete meal, try pairing it with a side of greens, or some steamed veggies, like broccoli or asparagus.
Per serving: 140 cal, 2 g fat (1 g sat fat), 18 g carb, 2 g sugar, 490 mg sodium, 3 g fiber, 12 g protein.
If you're on the hunt for gluten-free comfort food, this chickpea-based classic is the way to go. The pack comes with a delicious cheese packet, so it's literally dinner in a box.
Per serving: 290 cal, 10 g fat (4 g sat fat), 37 g carb, 4 g sugar, 660 mg sodium, 5 g fiber, 15 g protein
You can't go wrong with sweet potatoes, especially a yummy pasta made with this popular root veggie. In addition to being gluten-free, this sweet potato penne is also a good source of potassium, fiber, and iron.
Per serving: 200 cal, 1 g fat (0 g sat fat), 35 g carb, 2 g sugar, 0 mg sodium, 4 g fiber, 12 g protein.
Miracle Noodle Plant-Based Fettuccine-Style Noodles
Miracle Noodle Plant-Based Fettuccine-Style Noodles
"Miracle Noodles are uniquely made with a flour made from konjac, a root vegetable, and seamlessly fit into most diets including vegan, gluten-free, paleo, and keto," says Bianca Tamburello, RDN, registered dietitan nutritionist with FRESH Communications. Plus, this pasta has a mild flavor that makes it easy to incorporate into your favorite pasta recipes!
Per serving: 5 calories , 0 g fat (0 g sat fat), 3 g carb, 0 g sugar, 0 mg sodium, 2 g fiber, 0 g protein
This pasta has just one ingredient: spaghetti squash). "Plus, it's organic, gluten-free, and cooks quickly (in just five minutes)," says Rosen.
Per serving: 30 calories, 0g fat, (0 g sat fat), 6g carb, 4g sugar (0g added sugar), 0mg sodium, 2g fiber, 2g protein
ThinSlim Foods Impastable Low-Carb Pasta Elbows
ThinSlim Foods Impastable Low-Carb Pasta Elbows
"This low-carb pasta has just eight grams of net carbs and a whopping 36 grams of fiber!" says Tamburello. "It’s also a great choice for those who may have allergies or are avoiding soy and pulse flours."
Per serving: 55 calories , 0.5 g fat (0 g sat fat), 44 g carb, 0 g sugar, 222 mg sodium, 36 g fiber, 4 g protein
"I like this pasta because it's very high in protein! One serving has 24 grams," says Rosen.
Per serving: 190 calories, 1.5g fat (0g sat fat), 24g carb (17g net carb), 1g sugar, 25mg sodium, 7g fiber, 24g protein
Explore Cuisine Organic Edamame Spaghetti
The spaghetti is made with edamame, a plant protein, and packs a whopping 24 grams of protein in one serving, says Tamburello.
Per serving: 180 calories , 3.5 g fat (0.5 g sat fat), 20 g carb, 3 g sugar, 0 mg sodium, 13 g fiber, 24 g protein
"Choosing zucchini spirals as your pasta base is a simple way to boost your veggie intake. This brand is delicious and made with just one ingredient, zucchini," says Tamburello.
Per serving: 15 calories , 0 g fat (0 g sat fat), 2 g carb, 1 g sugar, 0 mg sodium, 1 g fiber, 1 g protein
Tips For Buying Low-Carb Pasta
1. Look for pastas made with pulse flours.Pulse flours are made from the seeds of legumes, like peas, dry beans, and lentils, and noodles made with them tend to pack more nutrients and protein than regular white pasta. For example, a box of regular white penne from Barilla has about seven grams of protein per serving, but a box of red lentil penne from the same brand packs about 13 grams of protein per serving. (FYI: You should aim for 46 to 56 grams in total per day, depending on your weight and individual needs.) Protein helps fuel your body with energy, so the extra bit can help you ward off that sluggish feeling you may get after eating a big 'ol tub of spaghetti.
2. Get a pasta with a higher fiber count. "There are some low-carb pasta options that are minimal in protein and fiber, which is not a great tradeoff, as most people do not consume enough fiber daily," says Bonci. So, in general, you should get at least six grams of fiber per protein. Though occasionally getting less than that from a pasta isn't the end of the world, it's definitely something to keep in mind when you're out grocery shopping.
3. Aim for a low-carb pasta with a carb count that's within your daily range. Carbs are part of a healthy diet, so Bonci doesn't recommend quitting them completely. In fact, you should make sure to get about half of your calories per day from carbohydrates, according to the CDC. A low-carb pasta can help you practice moderation and stay within that range.
Most low-carb pastas will fall within the 30 to 40 grams range, says Bonci, which is still pretty high up there if you're on keto or a really restrictive diet. Still, compared to white pastas, which have around 40 grams of carbs or higher, low-carb pastas do nix a few grams. If you do want to grab a pasta that has above 40 grams of carbs, Bonci recommends going for one that has at least seven grams of protein per serving, since protein can help curb your appetite and make you feel full.
Another thing to note if you don't want to give up pasta? Portion control. "Standard pasta can fit into a keto diet, but will likely take up most of your daily carbohydrate goal. To get the most bang for your buck, go with a low-carb pasta," says Tamburello.
The vegetable-based varieties are your best bet, says Rosen. "Most keto diets require individuals to stay below 50 grams of carbohydrates per day, but the limit can be as low as 20 grams. If you are following a keto diet, I would suggest looking at pasta alternatives made from heart of palm (like Palmini), spaghetti squash, or zucchini noodles," she adds.
And if you’re interested in net carbs per serving of pasta, subtract fiber and sugar alcohols from the total carb count, notes Tamburello.
Brittany Loggins is a New York-based journalist whose work has appeared in The New York Times, The Cut and Architectural Digest.
Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she's not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.
Emily Shiffer is a freelance health and wellness writer living in Pennsylvania.
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