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Best High-Fiber Pasta
ThinSlim Foods Impastable Low Carb Fettuccine
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Best Two-Ingredient Low Carb Pasta
Chickapea Organic Chickpea Pasta Spirals
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Best High-Protein Pasta
Explore Cuisine Organic Edamame & Mung Bean Fettuccine
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Best Butternut Squash Pasta
Green Giant Butternut Squash Veggie Spirals
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Pasta is absolutely a crowd favorite when it comes to an easy weeknight dinner. Whether tossed in a delicious tomato sauce or served alongside protein-packed meatballs, it makes for a great vehicle for flavor. Looking for some low-carb pasta noodles to incorporate into your diet? The best low-carb noodles are an excellent way to increase your fiber and veggie intake, two things many Americans are lacking in their diet.
Our Good Housekeeping Test Kitchen food editors and registered dietitians in the Good Housekeeping Institute Nutrition Lab tested over 50 pasta and noodle alternatives to find the best low-carb pasta brands to add to your pantry.
If you're wondering what you can use in place of noodles for a low-carb diet, any of these top-ranked options can be a good substitute for regular pasta. "If you’re diabetic or watching your carbohydrate intake, low-carb pasta alternatives can be a great mealtime option that gives a similar taste and texture as the real thing without excessively spiking blood sugar levels," says Stefani Sassos, M.S., R.D.N., C.D.N., director of the GH Institute Nutrition Lab. "They can also be a convenient way to incorporate more veggies, legumes, fiber and protein into your diet."
The Good Housekeeping Institute Nutrition Lab analyzed low-carb pasta alternatives for their nutrition facts, ingredient lists, taste, texture, cooking times and more. Our top picks have about 30 grams of net carbs or less, although some clock in at slightly higher than 30 grams. Our picks prioritized high-fiber and high-protein content which contribute to the satiety of each low-carb noodle. Our experts favored picks that had minimal ingredient lists with favorable texture and taste profiles.
Below our reviews of the best low-carb noodles and pasta alternatives, you'll find more information on how we selected the best low-carb noodles, plus tips on what to look for while shopping.
Pros
- High fiber and protein
- Gluten-free
Cons
- Can get mushy when overcooked
What makes this legume product unique is that it's made from 100% yellow peas and not the usual chickpeas or lentils. While this choice has one of the highest amounts of carbs on our list, these noodles still have much fewer carbs than traditional pasta. They deserve a shout-out for the high amount of fiber and protein per serving. Yellow peas are also a good source of prebiotics which act as the food for probiotics to work their magic and boost good gut bacteria.
The key to preparing this pasta is to not overcook it because it can get mushy. Also, keep in mind that quite a bit of foam can form on the surface of the pasta water when cooking, which is normal. Our testers reported that this pasta has a great flavor when paired with sauces.
| Ingredients | Whole yellow peas (with skin) |
|---|---|
| Nutrition info (2-ounce serving) | 200 calories, 1.5 g fat, 0 g sat fat, 0 mg cholesterol, 0 mg sodium, 36 g total carbs, 7 g dietary fiber, 1 g total sugar, 12 g protein |
Pros
- Very high in fiber
- Clean ingredients
Cons
- Higher in sodium than other options
Our experts are fans of this low-carb pasta because of its super clean ingredient list. At only five ingredients, two of which are fiber sources (from oats and wheat), this noodle is extremely high in fiber, which will keep you full for longer and reduces the risk of blood sugar spikes. Impastable low-carb pasta also makes a variety of shapes, providing lots of versatility to pair with a number of pasta sauces.
When cooking, be sure to keep a close eye on the noodles as they can get mushy quickly. These noodles are also higher in sodium than other picks, so choose sauces that are lower in sodium and be cautious when seasoning. If you are not used to consuming large amounts of fiber, start slowly to avoid digestive issues such as gas and bloating and make sure you are drinking enough water — at least eight cups per day — to avoid constipation.
| Ingredients | Oat fiber, wheat fiber, wheat protein isolate, egg whites, durum flour |
|---|---|
| Nutrition info (2-ounce serving) | 65 calories, .5 g fat, 0 g sat fat, 0 mg cholesterol, 222 mg sodium, 44 g total carbs, 26 g dietary fiber, 0 g total sugar, 6 g protein |
Pros
- Gluten-free
- High in protein
Cons
- Lower in fiber than other options
Made with only chickpea and lentil flour, this low-carb gluten-free noodle is a great source of plant-based protein, with 13 grams per serving. Finding alternative sources of protein is important for those who are eating a vegan diet or cutting back on animal-based sources. While it is lower in fiber than other options, its lower carb count means it still clocks in at under 30 grams net carbs.
| Ingredients | Organic yellow pea flour, organic chickpea flour |
|---|---|
| Nutrition info (2-ounce serving) | 200 calories, 1.5 g fat, 0 g sat fat, 0 mg cholesterol, 0 mg sodium, 34 g total carbs, 5 g dietary fiber, 2 g total sugar, 13 g protein |
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Pros
- Very high in fiber and protein
- Gluten-free
Cons
- Contains soy
Made with two simple ingredients, organic edamame and organic mung bean flour, these noodles are a nutritional powerhouse with 24 grams of protein and 13 grams of fiber per serving. Although they make a great choice for diabetics and those following a keto diet, they can be enjoyed by anyone. They cook quickly and are sturdy in texture with a good consistency that doesn't fall apart, according to our testers. They have a great flavor.
| Ingredients | Organic edamame flour (green soybeans), organic mung bean flour |
|---|---|
| Nutrition info (2-ounce serving) | 180 calories, 4 g fat, 0.5 g sat fat, 0 mg cholesterol, 0 mg sodium, 20 g total carbs, 14 g dietary fiber, 3 g total sugar, 0 gm added sugar, 24 g protein |
Pros
- High in fiber
- Gluten-free
Cons
- Water can foam while cooking
Straight from Italy's market-leading pasta maker, this high-fiber chickpea pasta is lower in carbs and is made with only one ingredient: chickpeas. It contain eight grams of fiber, both soluble and insoluble, and is a rich source of potassium. These noodles are available in four shapes and sizes, they have a slightly earthy taste and stay intact while cooking. Our experts loved this versatile pick, exclaiming it was the "best of all the chickpea pasta we tested in terms of taste and texture."
| Ingredients | Chickpea flour |
|---|---|
| Nutrition info (2-ounce serving) | 190 calories, 3.5 g fat, 0.5 g sat fat, 0 mg cholesterol, 0 mg sodium, 34 g total carbs, 8 g dietary fiber (including 4 g soluble fiber, 4 g insoluble fiber), 2 g total sugar, 11 g protein |
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Best Nut-Based Low Carb Pasta
Cappello's Almond Flour Spaghetti
Pros
- Gluten-free
- Grain-free
Cons
- Higher in sodium than other options
Find these almond-based noodles in the freezer section of your grocery store. The brand, which also makes delicious gluten-free pizza bases, is a favorite of both the Good Housekeeping Test Kitchen and the Nutrition Lab for its top-notch simple ingredient list and mild flavor. Rather than using a grain or bean base, this pasta is made with almonds, so it is both gluten- and grain-free. While it is higher in sodium than other low-carb pastas, pairing with a low-sodium sauce will help to balance out the flavor and salt levels of this pick.
| Ingredients | Almond flour, eggs, tapioca flour, xanthan gum, sea salt |
|---|---|
| Nutrition info (3/4-cup serving) | 140 calories, 7 g fat, 1 g sat fat, 40 mg cholesterol, 380 mg sodium, 5 g total carbs, 1 g dietary fiber, 2 g total sugar, 4 g protein |
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Pros
- Very high fiber
- Good protein source
Cons
- Longer cooking time
Cited by our experts as being the best tasting of all the low-carb noodles and the most similar to traditional white pasta, GoodWheat pasta is made with one ingredient, durum wheat semolina. A disadvantage of the high fiber semolina is it that does take longer to cook at around 14 minutes. GoodWheat is both high in fiber and protein and comes in a variety of shapes and sizes. It can be enjoyed with a variety of sauces and toppings. It is also United States farm grown, non-GMO and kosher certified.
| Ingredients | High fiber durum wheat semolina |
|---|---|
| Nutrition info (1/2-cup serving) | 180 calories, 1g fat, 0 g sat fat, 0 mg cholesterol, 0 mg sodium, 39 g total carbs, 8 g fiber, 1 g total sugar, 9 g protein |
Pros
- Quick, easy and inexpensive
- Gluten-free
Cons
- Taste is not like traditional pasta
A favorite with our experts because of its single uncomplicated ingredient — butternut squash — these veggie spirals are also a GH Nutritionist Approved Emblem-holder. They are super convenient because peeling, prepping and spiralizing a butternut squash can be very tough. These spirals are certified gluten-free and a great way to add more veggies into your cooking repertoire. Keep them in the freezer then throw them into a skillet for a meal base in minutes. While they have a different texture from the more legume- and grain-based options, you're getting a full serving of veggies or more in every serving. If you're looking for another veggie option from Green Giant, our experts also loved Green Giant's Zucchini Veggie Spirals.
| Ingredients | Butternut squash |
|---|---|
| Nutrition info (3/4 cup frozen, 1/2 cup prepared) | 50 calories, 0 g fat, 0 g sat fat, 0 mg cholesterol, 0 mg sodium, 12 g total carbs, 1 g dietary fiber, 2 g total sugar, 1 g protein |
Pros
- Ready-to-eat after rinsing
- Gluten-free
Cons
- Slight earthy taste
You probably have seen these noodles pop up on your social media feeds as they have been gaining popularity due to their versatility and low-calorie profile. Made from hearts of palm, these noodles make a great base for any red sauce dish. They don’t get mushy and remain al dente, holding up well to any topping. Fans describe the taste as being similar to artichoke hearts, with a slightly earthy taste and fibrous texture. Our experts agree that the slight flavor of hearts of palm dissipates with a great sauce.
| Ingredients | Sliced hearts of palm, water, natural sea salt, citric acid |
|---|---|
| Nutrition info (per 75 g serving) | 20 calories, 0 g fat, 0 g sat fat, 0 mg cholesterol, 60 mg sodium, 4 g total carbs, 2 g fiber, 0 g total sugar, 1 g protein |
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Pros
- Quick and easy to make
- Gluten-free
Cons
- One box better suited for two to three people
If you don't have the 45 minutes it takes to prepare spaghetti squash, these noodles are a super easy stand-in and take only five minutes. Use that time saved to make an incredible pasta sauce. Like a lot of other picks on this list, Solely pasta is made from only one ingredient: organic dried spaghetti squash. These low-calorie noodles can be used in place of almost any pasta recipe and with one portion you're getting one serving of vegetables. While our experts — even the picky ones — loved the taste and hearty texture, the only downside is that one box better serves two to three people instead of the stated four.
| Ingredients | Organic spaghetti squash |
|---|---|
| Nutrition info (1/2-cup serving) | 30 calories, 0 gm total fat, 0 mg sodium, 6 g total carbs, 2 g fiber, 4g total sugar, 0 gm added sugar, 2 g protein |
Pros
- High in protein and fiber
- Gluten-free
Cons
- Take some time to soften
These spaghetti noodles from GH Nutritionist Approved Emblem-holder Simply Nature at ALDI are made with only organic edamame. They contain a ton of natural fiber — 13 grams — so our experts recommend a bit of extra time when cooking to soften them up. This pasta will likely foam when cooked because it is releasing a combination of proteins and carbohydrates, so keep an eye on them while preparing. They taste great, but we recommend adding a splash of olive oil after cooking to prevent sticking.
| Ingredients | Organic edamame bean flour (green soybeans) |
|---|---|
| Nutrition info (2-ounce serving) | 180 calories, 3.5 gm total fat, 0.5 gm saturated fat, 0 mg cholesterol, 0 mg sodium, 20g total carbs, 13 g fiber, 3 g total sugar, 24 g protein |
Pros
- Cooked up tender
- Good protein source
Cons
- Higher in carbs than other picks
Lupini beans form the base of this high-protein noodle. While traditionally found as gently pickled and jarred, Brami also blends this ingredient (native to the Mediterranean and North Africa) with semolina durum wheat to create a tender and nutritious pasta that our tasters adored. Clocking in at 31 g net carbs, it's slightly higher than some of our picks, but the box also boasts 6% of your daily dose of iron and potassium per 2 oz serving.
| Ingredients | Semolina durum wheat, lupini beans |
|---|---|
| Nutrition info (2-ounce serving) | 200 calories, 3 gm total fat, 0 gm saturated fat, 0 mg cholesterol, 6 mg sodium, 37 g total carbs, 6 g fiber, 0 g total sugar, 12 g protein |
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How we chose the best low-carb pastas
At the Good Housekeeping Institute, we are always testing food products and nutrition-related services in every category, from healthy snacks and supplements to food subscription boxes and meal delivery services. Our experts are committed to bringing you the best of the best when it comes to quality, performance, flavor, nutrition and more.
Our registered dietitians and GH Test Kitchen pros evaluated dozens of pastas and pasta alternatives for this story, focusing on ingredient lists, fiber counts and protein content. We also took into account cooking times, texture, taste and overall food quality. Our top picks consider a wide variety of dietary preferences, from high-fiber and high-protein options to gluten-free and soy-free offerings.
What to look for when shopping for the best low-carb pasta
When choosing a low-carb or alternative pasta, start by considering what you want to achieve:
✔️ Reduce carbs: If your goal is primarily about reducing your carbohydrate intake, you might want to consider some of the veggie or shirataki noodle options on this list.
✔️ Increase fiber: If your goal is to increase your fiber intake, legume-based pasta could be a great place to start.
✔️ Flavor: If you are looking for a mouth-feel similar to traditional pasta or are dealing with picky eaters, we recommend wheat pasta which provides a more familiar experience.
It's also important to note that low carb doesn't always mean healthiest. "Carbs aren’t the enemy, and the quality of the carbs we consume is just as important as the quantity," Sassos says. When picking carbs to eat, choose ones that are nutrient-dense and complex that will fuel your body. "These include fruits and veggies, whole grains and legumes," Sassos says. "Plus, these foods naturally come packed with nutrients like fiber and even protein which can help stabilize blood sugar levels."
What type of pasta is lowest in carbs?
"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free. Shirataki noodles and kelp noodles are also quite low in carbs and calories."
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Can pasta be no carb?
Not technically but these veggie-based noodle options, like zucchini noodles and shirataki noodles, are your best bet if you're aiming to cut back on carbs and maintain a low-carb diet. "Some may have as little as five to 10 grams of carbs per serving," says Sassos. Also important to note: low-carb options aren't always the most nutritious. "While a low carb pasta may fit into your diet plan, it’s not always a more nutritious choice. A bit of nutrient-dense, complex carbs from a fiber-rich pasta can be both a filling and satisfying option," she adds.
Why trust Good Housekeeping?
As a dietitian and low-carb pasta enthusiast coming from an Italian background, Amy Fischer, R.D.N., is an expert in the field of healthy pasta. She has worked as a recipe developer for several food companies, and she also has extensive experience in the commercial side of the food business.
Becca Miller is the associate food editor in the Good Housekeeping Test Kitchen, where she researches and writes about food. She has taste-tested dozens of noodles to find the best of the best, including low-carb pastas and gluten-free noodles. She considers herself a pasta connoisseur and is always on the hunt for the best noodles to buy and new sauce recipes to try.
While researching this article, Amy and Becca worked closely with Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., the director of the Good Housekeeping Institute Nutrition Lab. Growing up with a family in the restaurant business, Stefani is an avid home cook who relies on low-carb, high-protein pasta alternatives several times a week to make nutrient-dense dinners for her family.
Amy Fischer M.S., R.D., C.D.N.
Contributing Writer
Amy (she/her) is a registered dietitian with the Nutrition Lab at the Good Housekeeping Institute, covering nutrition- and health-related content and product testing. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Prior to Good Housekeeping, she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.
Becca Miller
Associate Editor
Becca Miller (she/her) has been working in the Good Housekeeping Test Kitchen since 2018, where she researches and writes about tasty recipes, food trends and top cooking tools. She graduated from NYU with a liberal arts degree focusing on creative writing. She makes killer scrambled eggs, enjoys a glass of un-oaked chardonnay and takes pride in her love of reality television.
Medically reviewed byStefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT
Nutrition Lab Director
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
