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- 8 Best Healthy Pastas in 2023 (Nutritionist-Reviewed)
8 Best Healthy Pastas in 2023 (Nutritionist-Reviewed)
For a lot of people, pasta is an easy go-to meal, but that doesn’t mean it has to be unhealthy. Most conventional store-bought pasta is filled with artificial ingredients, so we’ve decided to figure out what makes a good, healthy pasta. While researching, we found that the best pastas are made from just a few whole ingredients and feature nutrient-packed bases like beans or whole grains.
They cater to personal dietary restrictions and have a balanced macronutrient profile. Keeping these things in mind, we’ve handpicked our favorite healthy pastas, including Explore Cuisine's Edamame Spaghetti. We also prepared a buying guide with tips from a certified nutritionist if you want to pick your own, so check it out below.
Last updated 06/15/2023
Kara Swanson is a certified nutritionist and the founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!
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How to Choose a Healthy Pasta – Buying Guide
Always be sure to read reviews when looking at a new pasta to check for flavor and texture.
① Look Past Processed Semolina for a Fuller Nutrient Profile
While it’s a great vehicle for other flavors, the kind of semolina normally found in store-bought pasta is definitely not the best pasta base—it’s made from highly refined flour stripped of all of its beneficial nutrients like iron, protein, fiber, and B vitamins, leaving you with the nutritional equivalent of a plateful of sugar.
Luckily, there are a ton of other pastas available now that are made from more healthful options such as whole wheat, quinoa, spelt, and buckwheat. Do note, however, that texture and taste might differ slightly from type to type, but that’s just part of the fun! Read our product descriptions for specific examples.
NutritionistKara Swanson
Time to ditch the refined white pasta for something heartier and healthier for you. Pasta isn't bad for you, and I'm sure all the carb lovers are excited about that, but not all pasta is created equal. Make sure you grab a pasta that is whole-wheat or even better, a bean-based pasta.
② Check the Label for the Least Amount of Ingredients
Generally speaking, pastas should be little more than grains and water. Many conventional store-bought pastas include artificial preservatives, conditioners, and dyes–not what you’re looking for. So always be sure to read the ingredients list to ensure that you’re only getting the good stuff.
If possible, try to also avoid pasta with the word "enriched" in the ingredients list. This means that the pasta is refined–it will have more calories and less of a nutrient profile. Usually, this also means less fibers, which, in turn, means that you will feel less full after eating it, which may cause you to eat more amounts of it.
You should also look for pastas with at least two grams of fiber and as close to zero grams of sodium as you can get. This will help you feel fuller when eating it, and, since salt is usually a part of the cooking process, you'll be able to adjust the amount of sodium intake you get.
NutritionistKara Swanson
Get in the habit of reading labels because not all pastas are healthy for you. Make sure to grab a pasta that has minimal ingredients and is free from artificial ingredients. One of the reasons pasta gets a bad rep is that it really doesn't have any nutritional value, which is why it's important to grab one that isn't stripped of it's nutrients and avoid white pasta.
③ Find a Balanced Product by Checking the Macronutrients
Half the time we eat pasta, we’re basically just eating noodles and sauce. But as most traditional pastas are high in carbs and low on everything else, that makes for a pretty unbalanced meal. Meals that are too high in carbs tend to give you energy spikes and don’t fill you up for very long.
So, for the sake of your satiety and energy levels, it might make sense to look for a pasta that has a more even balance of carbs, protein, and fat. For reference, the Food and Nutrition Board recommends that adults get 45 – 65% of their calories from carbs, 10 – 35% from protein, and 20 – 35% from fat.
On the other hand, if you’re watching your carb intake, there are also pastas that cater to low-carb diets.
NutritionistKara Swanson
Our bodies run on carbs so carbs are not the enemy. But make sure you're consuming something else with your bowl of pasta. Add in some veggies or beans for some added fiber and protein. Get creative or find a new recipe to switch up your usual pasta and pasta sauce routine.
④ Make Sure the Pasta Fits Your Dietary Restrictions
Grain-based foods can be a bit of a minefield for those with dietary restrictions, so the best way to be sure that a food is safe for you to eat is to look for official certifications. Some of the most common certifications include non-GMO, gluten-free, vegan, and organic.
If you have a serious gluten allergy, it’s especially important to look for the official certification as many pastas that “contain no gluten” may still be processed on machines that have been used to process gluten for other products.
NutritionistKara Swanson
Thankfully, it's super easy to find a pasta no matter what dietary restrictions or allergies you have. You can easily find a gluten-free, vegan, or low-carb pasta on the shelves in almost any grocery store. Make sure to read the labels to determine if it fits your needs.
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8 Best Healthy Pastas
When it comes to finding a healthy pasta, the key is to be open-minded about ingredients. Often, alternative pastas can be even more delicious than wheat-based pastas.
Products | Image | Click to purchase | Key features | |
|---|---|---|---|---|
1 | Explore Cuisine Organic Edamame Spaghetti | | High-Protein, High-Fiber Pasta That Tastes Like Whole Wheat | |
2 | Bentilila Organic Red Lentil Pasta | | Best Texture for a Gluten-Free Pasta | |
3 | Explore Cuisine Organic Chickpea Fusilli | | Chickpea-Based and Works Well in Soups | |
4 | The Only Bean Organic Edamame, Soy, Black Bean Pasta | | Try a Variety of Great, Low-Carb Pastas | |
5 | Eden Organic Kamut Spirals | | Rich and Nutty Ancient Grain Spirals | |
6 | Explore Cuisine Organic Green Lentil Lasagne | | Create a Healthy and Quick Lasagna | |
7 | Fiber Gourmet Elbow | | Conventional Pasta With an Increased Fiber Profile | |
8 | Well Lean Organic Fettuccine | | Miracle Pasta With a Super Low Calorie Count |
Product details
If you don't see the product you're looking for, you can request that it be listed.
No.1
Explore Cuisine Organic Edamame Spaghetti
Reference price
High-Protein, High-Fiber Pasta That Tastes Like Whole Wheat
This high-protein, gluten-free pasta is made from only organic, non-GMO edamame. With 13 grams of fiber per serving (and thus only 7 net carbs), it’s a good option for those watching their carb intake.
Reviewers write that the flavor is mild and that texture is quite close to that of whole wheat pasta, which makes it a fantastic substitute for conventional pasta. The high fiber and protein content also leave you feeling full and satisfied.
Reviewers write that the flavor is mild and that texture is quite close to that of whole wheat pasta, which makes it a fantastic substitute for conventional pasta. The high fiber and protein content also leave you feeling full and satisfied.
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No.2
Bentilila Organic Red Lentil Pasta
Source：bentilia.com
Source：bentilia.com
Reference price
Best Texture for a Gluten-Free Pasta
This rotini pasta is made solely from red lentils and features a massive amount of vitamins and minerals including folate, phosphorus, and manganese. They're also gluten-free, kosher, and contain no allergens.
Reviewers love the light, nutty flavor and report that it feels like you’re eating regular pasta–so long as you don’t overcook it, which can cause it to fall apart. Thus, these may not be the best for pasta soups.
Reviewers love the light, nutty flavor and report that it feels like you’re eating regular pasta–so long as you don’t overcook it, which can cause it to fall apart. Thus, these may not be the best for pasta soups.
No.3
Explore CuisineOrganic Chickpea Fusilli
Source：explorecuisine.com
Reference price
Chickpea-Based and Works Well in Soups
This chickpea pasta is fairly high in protein and has a mild flavor that pairs well with any sauce. It has a low glycemic index and higher fiber content than traditional pastas.
Reviewers write that this pasta holds together well when cooked and could easily pass as regular pasta. For those who like to make pasta soups, this one gives off just the right amount of starch to lightly thicken your soup.
Reviewers write that this pasta holds together well when cooked and could easily pass as regular pasta. For those who like to make pasta soups, this one gives off just the right amount of starch to lightly thicken your soup.
No.4
The Only BeanOrganic Edamame, Soy, Black Bean Pasta
Reference price
Try a Variety of Great, Low-Carb Pastas
For pasta alternative newbies, this multi-pack could serve as an introduction to some of the different flavors available. Each of these pastas has a similar nutrient profile but the flavor does differ.
Reviewers write that these pastas are a little lighter than traditional pasta and cook much quicker. The two lighter pastas pair well with most toppings while the black bean is great for more strongly flavored sauces.
Reviewers write that these pastas are a little lighter than traditional pasta and cook much quicker. The two lighter pastas pair well with most toppings while the black bean is great for more strongly flavored sauces.
No.5
Eden Organic Kamut Spirals
Source：amazon.com
Source：amazon.com
Reference price
Rich and Nutty Ancient Grain Spirals
This fusili pasta is made from kamut, an ancient grain known for its rich, nutty flavor. It keeps its shape extremely well and has a smooth, bouncy texture without any of the graininess that can sometimes accompany whole wheat pastas.
Reviewers write that it’s nearly indistinguishable from regular pasta when prepared and that it makes for great hot or cold pasta dishes.
Reviewers write that it’s nearly indistinguishable from regular pasta when prepared and that it makes for great hot or cold pasta dishes.
No.6
Explore CuisineOrganic Green Lentil Lasagne
Reference price
Create a Healthy and Quick Lasagna
For those looking for a healthier non-zucchini-based lasagna, these noodles have you covered. Packed with protein and whole food ingredients, this pasta is a step above your average casserole.
Reviewers love the texture and report that when cooked into lasagna, these noodles are virtually identical in taste to normal pasta. Additionally, they cook fast enough that you don’t need to pre-boil them when layering them into your lasagna.
Reviewers love the texture and report that when cooked into lasagna, these noodles are virtually identical in taste to normal pasta. Additionally, they cook fast enough that you don’t need to pre-boil them when layering them into your lasagna.
No.7
Fiber GourmetElbow
Source：fibergourmet.com
Source：fibergourmet.com
Reference price
Conventional Pasta With an Increased Fiber Profile
For those who want a lighter pasta but don’t want to give up texture or flavor, these noodles use resistant starch to increase fiber, reduce calories, and support gut health.
Reviewers write that these noodles are virtually indistinguishable from conventional pasta. It holds up well to cooking and retains its texture even after reheating.
Reviewers write that these noodles are virtually indistinguishable from conventional pasta. It holds up well to cooking and retains its texture even after reheating.
No.8
Well LeanOrganic Fettuccine
Source：amazon.com
Source：amazon.com
Reference price
Miracle Pasta With a Super Low Calorie Count
These konjac-based noodles are great for those watching their calories. Unlike other shirataki noodles, these don’t have any odor and have a more pasta-like texture thanks to the addition of oat fiber.
Reviewers write that though the texture is still noticeably not pasta, it’s much more palatable than other konjac noodles and holds sauce well.
Reviewers write that though the texture is still noticeably not pasta, it’s much more palatable than other konjac noodles and holds sauce well.
Extra Tips from Nutritionist Kara Swanson
To bulk up my salads, I love adding a little bit of pasta for some whole grains. It adds some texture to my salads and I love the flavor it brings with all the veggies. Plus, it keeps my salads from getting boring!
More Healthy Options to Try Out
What you consume has a huge effect on your mood, energy level, and appearance. If you want to feel and look your best, consider swapping out some of the overly processed foods in your kitchen for some more healthful options.
Top 5 Healthy Pastas
When you purchase products mentioned in the article, part of the sales may be returned to mybest.
The descriptions of each product is referenced from the content available from the manufacturer, e-commerce sites etc.
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