Let’s be real—pasta is comfort food par excellence. It’s quick easy and endlessly adaptable. But classic white pasta? Not the healthiest thing on your plate. Refined flour-based it’s lacking in nutrients and can cause blood sugar spikes especially if eaten every day.
The good news? You donot have to cut out pasta completely to eat healthier. There are just so many tasty alternatives that are better for your body, and some of them will become your new favorites.
Below are six healthier alternatives to pasta that are tasty easy to make and offer real nutritional benefits.
- Whole Wheat Pasta – The Whole Smarter Choice
If you are in search of a quick upgrade this is the one. Whole wheat pasta is a nearly identical twin of white pasta but with so much more to provide.
Why change?
Whereas white pasta, whole wheat pasta is produced using the whole grain—meaning that it retains its natural fiber vitamins and minerals. That added fiber makes you feel full for longer maintains digestion in line and even aids in the control of blood sugar.
How it tastes
It is got a slightly nutty flavor and a bit more bite. Some people actually prefer it once they get used to it.
How to use it:
Pretty much the same way you’d use regular pasta. Toss it with tomato sauce mix it into a pasta salad or layer it in a lasagna. It plays well with just about everything.
- Chickpea Pasta – Packed With Protein & Totally Gluten-Free
Chickpea pasta has been gaining a lot of converts recently—and with good reason. Not only is it a health food; it’s a nutrient powerhouse.
Why switch?
Made entirely of chickpeas this pasta, naturally, is gluten-free and loaded with plant protein and fiber. If you’re a vegetarian or wish to cut down on meat this is a great way of sneaking a little more protein into your meal.
How does it taste?
It tastes subtly slightly earthy and is more firm in texture. It does not get mushy like some gluten-free pastas which is a big bonus.
How to use it:
It’s great with hearty sauces—think meat or veggie Bolognese—or in dishes where you want the pasta to hold its shape and add substance.
- Zoodles – Light Fresh & Fun
Zoodles (zucchini noodles) aren’t a flash-in-the-pan Instagram food—they are really a suitable substitute for pasta particularly if you are cutting back on carbs or trying to eat more vegetables.
Why switch?
Zoodles are actually very low in calories and carbs but retain that noodle feeling. And they’re full of antioxidants and vitamins especially vitamin C.
How they taste
They are very lightly sweet and mild. They don’t really have a robust flavor so they soak up whatever seasoning or sauce you top them with.
How to use them:
Use them with pesto olive oil and garlic or even a splash of marinara. Just don’t heat them too long—1 to 2 minutes in the pan is sufficient or they get soggy.
- Lentil Pasta – High Fiber, High Flavor
Lentil pasta is a great option if you like a bit more heartiness in your meal. It consists of red or green lentils and is quite earthy-flavored.
Why switch?
It’s full of fiber and protein and gives you a good boost of iron as well. It’s perfect for filling you up without that crash that comes with white pasta.
How it tastes:
More substantial and fuller than standard pasta, with a fantastic bite. It holds sauces well and does not fall apart once cooked.
How to use it:
Lentil pasta goes exceptionally well with tomato-based spicy food or creamy vegan sauces. Even bake it in casseroles.
- Spaghetti Squash – Nature’s Own Pasta
If you’ve never tried spaghetti squash, you’re in for a flavor treat. It’s a vegetable that when it’s cooked it breaks apart into long noodle-like strands.
Why switch?
Low in calories and carbs but packed with vitamins A and C. It’s completely unprocessed and 100% plant-based. It is a good choice if you are trying to consume more whole foods or reduce processed carbs.
How it tastes:
Mild slightly sweet and a little crunchy—it’s not actual pasta but it is good in its own right.
How to use it:
Roast it in the oven then dig out the insides with a fork to reap your “noodles.” Top with marinara toss with sauteed vegetables or serve alongside grilled chicken or shrimp.
- Brown Rice Pasta – A Gentle Familiar Option
If you’re looking for something gluten-free that will taste as similar to the pasta you’ve grown up with brown rice pasta may be your new best friend.
Why switch?
It’s made from whole-grain brown rice so it’s higher in fiber and nutrients than white rice or white pasta. It’s also easy on sensitive stomachs and great for those with food allergies.
How it tastes:
Mild very similar in taste and texture to regular pasta. It lacks that unpleasant taste some gluten-free pastas contain.
How to use it:
Perfect for mac and cheese baked pasta dishes or your traditional spaghetti night. It is extremely versatile and kid-friendly.