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10 Best Healthy Pastas in 2022 (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 nutritionist Kara Swanson if you want to pick your own.
- Last updated: 04-26-2022
Table of Contents
In Collaboration With Nutritionist Kara Swanson
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, and delicious! You can find her amazing nutrition plans and learn tips and tricks to staying healthy on her website, Instagram, or Facebook.
10 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.
※Please note that these products were not picked by Kara Swanson, but chosen through extensive research and by combing through customer reviews by our staff at mybest.
1
Explore Cuisine Organic Edamame Spaghetti
6 oz., 6 pack
$26.00
| Type | Edamame |
|---|---|
| Ingredients | Organic edamame |
| Per serving | Calories: 180, Carbs: 20g., Protein: 24g., Fat: 3.5g. (2oz. serving) |
| Certifications | Organic, non-GMO, gluten-free, vegan, kosher |
2
Bentilila Organic Red Lentil Pasta
3 lbs.
$39.99
| Type | Red lentil |
|---|---|
| Ingredients | Red lentils |
| Per serving | Calories: 355, Carbs: 63g., Protein: 25g., Fat: 1g. (100g. serving) |
| Certifications | Gluten-free, vegan |
3
Cinque TerrePasta Spaghetti
16 oz., 8 pack
$18.07
| Type | Durum wheat |
|---|---|
| Ingredients | Organic durum semolina and water |
| Per serving | Calories: 200, Carbs: 40g., Protein: 6g., Fat: 1g. (2oz. serving) |
| Certifications | Organic |
4
Explore CuisineOrganic Chickpea Fusilli
8 oz., 6 pack
$25.00
| Type | Chickpea |
|---|---|
| Ingredients | Organic chickpea flour, organic brown rice flour, organic tapioca starch, organic pea protein |
| Per serving | Calories: 200, Carbs: 35g., Protein: 11g., Fat: 2.5g. (2oz. serving) |
| Certifications | Organic, non-GMO, vegan, gluten-free, kosher |
5
The Only BeanOrganic Edamame, Soy, Black Bean Pasta
8 oz., 6 pack
$26.99
| Type | Edamame, soybean, black bean |
|---|---|
| Ingredients | Organic edamame/organic soybean/organic black bean |
| Per Serving | Calories: 190, Carbs: 20g., Protein: 25g., Fat: 4g. (2oz. serving) |
| Certifications | Organic, gluten-free |
6
Eden Organic Kamut Spirals
12 oz., 2 pack
$18.41
| Type | Kamut |
|---|---|
| Ingredients | Organic whole grain kamut wheat |
| Per serving | Calories: 210, Carbs: 40g., Protein: 10g., Fat: 1.5g. (55g. serving) |
| Certifications | Vegan, kosher |
7
ZeroodleMung Bean Spaghetti
7 oz., 6 pack
$26.94
| Type | Soy bean, mung bean |
|---|---|
| Ingredients | Organic mung bean, organic green soy bean |
| Per serving | Calories: 188, Carbs: 18g., Protein: 21g., Fat: 3.5g. (50g. serving) |
| Certifications | Organic, non-GMO, gluten-free, vegan |
8
Explore CuisineOrganic Green Lentil Lasagne
8 oz., 6 pack
$45.00
| Type | Green lentil |
|---|---|
| Ingredients | Organic green lentil flour, organic green pea flour, organic brown rice flour |
| Per serving | Calories: 190, Carbs: 31g., Protein: 11g., Fat: 1g. (2oz. serving) |
| Certifications | Organic, non-GMO, gluten-free, vegan |
9
Fiber GourmetElbow
8 oz.
$3.99
| Type | Wheat |
|---|---|
| Ingredients | Enriched durum semolina, modified wheat starch, wheat gluten |
| Per serving | Calories: 100, Carbs: 17g., Protein: 7g., Fat: 1g. (2oz. serving) |
| Certifications | Non-GMO, kosher |
10
Well LeanOrganic Fettuccine
9.5 oz., 6 pack
$23.99
| Type | Konjac |
|---|---|
| Ingredients | Purified water, organic konjac flour, oat fiber, citric acid |
| Per serving | Calories: 5, Carbs: 2g., Protein: 0g., Fat: 0g. (100g. serving) |
| Certifications | Organic |
Compare the Best Healthy Pastas
| Image | 1  Explore Cuisine | 2  Bentilila | 3  Cinque Terre | 4  Explore Cuisine | 5  The Only Bean | 6  Eden | 7  Zeroodle | 8  Explore Cuisine | 9  Fiber Gourmet | 10  Well Lean |
|---|---|---|---|---|---|---|---|---|---|---|
| Name | Organic Edamame Spaghetti | Organic Red Lentil Pasta | Pasta Spaghetti | Organic Chickpea Fusilli | Organic Edamame, Soy, Black Bean Pasta | Organic Kamut Spirals | Mung Bean Spaghetti | Organic Green Lentil Lasagne | Elbow | Organic Fettuccine |
| Features | High-Protein, High-Fiber Pasta That Tastes Like Whole Wheat | Best Texture for a Gluten-Free Pasta | A Healthier Take on the Traditional Pasta | Chickpea-Based and Works Well in Soups | Try a Variety of Great, Low-Carb Pastas | Rich and Nutty Ancient Grain Spirals | Only 18 Grams of Carbs | Create a Healthy and Quick Lasagna | Conventional Pasta With an Increased Fiber Profile | Miracle Pasta With a Super Low Calorie Count |
| Price | $26.00 | $39.99 | $18.07 | $25.00 | $26.99 | $18.41 | $26.94 | $45.00 | $3.99 | $23.99 |
| Type | Edamame | Red lentil | Durum wheat | Chickpea | Edamame, soybean, black bean | Kamut | Soy bean, mung bean | Green lentil | Wheat | Konjac |
| Ingredients | Organic edamame | Red lentils | Organic durum semolina and water | Organic chickpea flour, organic brown rice flour, organic tapioca starch, organic pea protein | Organic edamame/organic soybean/organic black bean | Organic whole grain kamut wheat | Organic mung bean, organic green soy bean | Organic green lentil flour, organic green pea flour, organic brown rice flour | Enriched durum semolina, modified wheat starch, wheat gluten | Purified water, organic konjac flour, oat fiber, citric acid |
| Per serving | Calories: 180, Carbs: 20g., Protein: 24g., Fat: 3.5g. (2oz. serving) | Calories: 355, Carbs: 63g., Protein: 25g., Fat: 1g. (100g. serving) | Calories: 200, Carbs: 40g., Protein: 6g., Fat: 1g. (2oz. serving) | Calories: 200, Carbs: 35g., Protein: 11g., Fat: 2.5g. (2oz. serving) | Calories: 190, Carbs: 20g., Protein: 25g., Fat: 4g. (2oz. serving) | Calories: 210, Carbs: 40g., Protein: 10g., Fat: 1.5g. (55g. serving) | Calories: 188, Carbs: 18g., Protein: 21g., Fat: 3.5g. (50g. serving) | Calories: 190, Carbs: 31g., Protein: 11g., Fat: 1g. (2oz. serving) | Calories: 100, Carbs: 17g., Protein: 7g., Fat: 1g. (2oz. serving) | Calories: 5, Carbs: 2g., Protein: 0g., Fat: 0g. (100g. serving) |
| Certifications | Organic, non-GMO, gluten-free, vegan, kosher | Gluten-free, vegan | Organic | Organic, non-GMO, vegan, gluten-free, kosher | Organic, gluten-free | Vegan, kosher | Organic, non-GMO, gluten-free, vegan | Organic, non-GMO, gluten-free, vegan | Non-GMO, kosher | Organic |
| Link |
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.
Nutritionist
Kara Swanson
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.
Nutritionist
Kara Swanson
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.
Nutritionist
Kara Swanson
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.
Nutritionist
Kara Swanson
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.
Nutritionist
Kara Swanson
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!
Consider Slowly Weeding Overly Processed Foods Out of Your Life
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.
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