• 10 Best Low-Carb Pastas in 2022 (Registered Dietitian-Reviewed) 1
  • 10 Best Low-Carb Pastas in 2022 (Registered Dietitian-Reviewed) 2
  • 10 Best Low-Carb Pastas in 2022 (Registered Dietitian-Reviewed) 3
  • 10 Best Low-Carb Pastas in 2022 (Registered Dietitian-Reviewed) 4
  • 10 Best Low-Carb Pastas in 2022 (Registered Dietitian-Reviewed) 5

10 Best Low-Carb Pastas in 2022 (Registered Dietitian-Reviewed)

If you're a fan of pasta but trying to keep your carb intake down, consider low-carb pasta alternatives that are both healthy and tasty. Though there is a huge variety of pasta alternatives on the market today, not all of them are created equal! Some are packed with nutrients while others have a texture close to regular pasta. If you want to know how to choose the right low-carb pasta product that both suits your taste and dietary requirement, you've come to the right place. 


We did our research and went through reviews to pick the 10 best low-carb pasta products that can be purchased online. Chickapea is our top-ranking product because it's delicious, nutritious, and has a nice texture. Want to know more? Take a look at our other top picks and a buying guide to help you choose on your own!

Experts featured in this article

Rachel Binkley
  • Last updated: 05-09-2022
Table of Contents

Compare the 10 Best Low-Carb Pastas

Image
1
Chickapea Organic Spirals 1

Chickapea

2
Explore Cuisine Organic Red Lentil Penne  1

Explore Cuisine

3
Palmini Hearts of Palm Lasagna Sheets 1

Palmini

4
Great Low Carb Bread Company Elbows 1

Great Low Carb Bread Company

5
Cybele's Free to Eat Superbfood Green Rotini 1

Cybele's Free to Eat

6
Barilla Red Lentil Spaghetti and Penne Pasta 1

Barilla

7
The Only Bean Pasta Variety Pack 1

The Only Bean

8
Modern Table Variety Pack (Elbows, Penne, Rotini) 1

Modern Table

9
Big Green Organic Food Capellini Buckwheat Pasta 1

Big Green Organic Food

10
Amazing Lokarb Noodles Fettuccine 1

Amazing Lokarb Noodles

Name

Organic Spirals

Organic Red Lentil Penne

Hearts of Palm Lasagna Sheets

Elbows

Superbfood Green Rotini

Red Lentil Spaghetti and Penne Pasta

Pasta Variety Pack

Variety Pack (Elbows, Penne, Rotini)

Capellini Buckwheat Pasta

Fettuccine

Features

A Great Combination of Chickpeas and Lentils

Sugar-Free, Firm-Textured Pasta Made of Lentils

Ultra-Low-Carb Pasta That's Easy to Prepare

Fiber-Rich, Low-Carb Macaroni With Wheat

Allergy-Friendly, Nutrient-Dense Veggie Pasta

Two Types of Pasta Made With Single Ingredient

Bean-Based Pastas Packed With Protein and Fiber

Different Pasta Shapes Perfect for Various Recipes

Additive-Free, Organic Buckwheat Pasta

Keto-Friendly, Pre-Cooked Pasta

Price$27.99$26.10$14.99$8.99$6.96$42.12$26.99$21.25$7.49$21.99
Amount8 oz. each8 oz. each12 oz. each8 oz. 8 oz.8.8 oz. each8 oz. each8 oz. each8.8 oz.7 oz. each
Main ingredientsChickpea, yellow lentil, red lentilRed lentil, brown riceHearts of palm, sea salt, citric acidPea protein, oat fiber, wheat, egg whitesGreen lentil, kale, broccoli, spinachRed lentilEdamame, black beans, soybeansRed lentil, white rice, pea proteinBuckwheatKonjac
Total carbs per serving34g35g4g25g35g34g20g37g34g6g
Fiber per serving11g3g2g18g3g6g10-11g3g5g6g
Net carbs23g32g2g7g32g28g9-10g34g29g0g
Link

10 Best Low-Carb Pastas

These products are the 10 best low-carb pastas that we highly recommend. They're different in terms of shapes, ingredients, texture, and nutrition. We made our choices based on the points listed in the buying guide below, as well as reviewer comments when available.


*Please note that these products were chosen after extensive research by mybest writers. The choices are not necessarily affiliated with or recommended by Rachel Binkley.

1

ChickapeaOrganic Spirals

6 pack

$27.99

Amount8 oz. each
Main ingredientsChickpea, yellow lentil, red lentil
Total carbs per serving34g
Fiber per serving11g
Net carbs23g
2

Explore CuisineOrganic Red Lentil Penne

6 pack

$26.10

Amount8 oz. each
Main ingredientsRed lentil, brown rice
Total carbs per serving35g
Fiber per serving3g
Net carbs32g
3

PalminiHearts of Palm Lasagna Sheets

3 pack

$14.99

Amount12 oz. each
Main ingredientsHearts of palm, sea salt, citric acid
Total carbs per serving4g
Fiber per serving2g
Net carbs2g
4

Great Low Carb Bread CompanyElbows

$8.99

Amount8 oz.
Main ingredientsPea protein, oat fiber, wheat, egg whites
Total carbs per serving25g
Fiber per serving18g
Net carbs7g
5

Cybele's Free to EatSuperbfood Green Rotini

$6.96

Amount8 oz.
Main ingredientsGreen lentil, kale, broccoli, spinach
Total carbs per serving35g
Fiber per serving3g
Net carbs32g
6

BarillaRed Lentil Spaghetti and Penne Pasta

6 pack

$42.12

Amount8.8 oz. each
Main ingredientsRed lentil
Total carbs per serving34g
Fiber per serving6g
Net carbs28g
7

The Only BeanPasta Variety Pack

6 pack

$26.99

Amount8 oz. each
Main ingredientsEdamame, black beans, soybeans
Total carbs per serving20g
Fiber per serving10-11g
Net carbs9-10g
8

Modern TableVariety Pack (Elbows, Penne, Rotini)

6 pack

$21.25

Amount8 oz. each
Main ingredientsRed lentil, white rice, pea protein
Total carbs per serving37g
Fiber per serving3g
Net carbs34g
9

Big Green Organic FoodCapellini Buckwheat Pasta

$7.49

Amount8.8 oz.
Main ingredientsBuckwheat
Total carbs per serving34g
Fiber per serving5g
Net carbs29g
10

Amazing Lokarb NoodlesFettuccine

6 pack

$21.99

Amount7 oz. each
Main ingredientsKonjac
Total carbs per serving6g
Fiber per serving6g
Net carbs0g

How to Choose a Low-Carb Pasta - Buying Guide

Aside from considering the amounts of carbohydrates per serving, there are other important factors to consider. Make sure you keep these points in mind while shopping.

Be Sure to Check the Number of Carbs per Serving

Not all low-carb pastas are created equal! Some are extremely low in calories and carbohydrates while others are packed with more protein and fiber. 

Know the Difference Between Total Carbs and Net Carbs

Know the Difference Between Total Carbs and Net Carbs

The term "net carbs" is something you may hear when looking for low-carb pasta. It doesn't have a scientifically fixed definition, but is a manufacturer-created claim based on the fact that not all carbohydrates are equal in terms of how your body digests them. Net carbs are also called "impact carbs" or "digestible carbs."


Fiber and sugar alcohols are carbohydrates but are indigestible or only partially digestible. Therefore, many manufacturers subtract these from the total to prove that their products are low-carb. However, an accurate number is very hard to determine because of the variation in the way the body processes different types.


In the US, the total carb number is the only one required to be on food labels, and this is broken down into fiber and sugar. If you want to calculate the net carbs, subtract the fiber amount (which we've done in the ranking above). Sugar alcohols aren't usually present in pastas.

If It Has Wheat or Rice, Make Sure It's Only a Small Amount

If It Has Wheat or Rice, Make Sure It's Only a Small Amount

Pasta is one of the most popular high-carb foods, and most are made from wheat or rice. Whether they're refined or unrefined, a serving contains about the same amount of carbohydrates. Each serving (one cup, cooked) of wheat or rice pasta has about 40 grams of carbohydrates.


If it's hard to avoid wheat or rice pasta, try to choose pasta that doesn't contain wheat or rice as a primary ingredient. In other words, make sure that wheat or rice isn't the first ingredient listed on the label. 

Consider Almond Flour for Gluten- and Grain-Free Pasta

Consider Almond Flour for Gluten- and Grain-Free Pasta

If you're looking for pasta that is free from gluten and grains, consider almond flour pasta. Compared with wheat pasta, almond flour pasta is low in carbohydrates but high in monounsaturated fat, which helps to reduce the LDL (bad cholesterol) levels in your blood, and helps to lower your risk of heart disease, stroke, and diabetes.


It's quite difficult to find pasta that's made with only almond flour unless you make your own. Most almond flour pastas on the market contain tapioca starch to add a thick, chewy texture. But even so, they still make a great low-carb pasta alternative.


Take Cappello's almond flour spaghetti as an example. Each serving has only 15 grams of carbohydrates and seven grams of fat, compared to Barilla's wheat spaghetti with 42 grams of carbohydrates and one gram of fat.

Look for Pasta That's Made from Legumes, Green Vegetables, and More

Look for Pasta That's Made from Legumes, Green Vegetables, and More

Many low-carb pasta alternatives are both tasty and healthy. Many of them are made from vegetables like lentils, chickpeas, soybeans, kale, spinach, edamame, buckwheat, black beans, mung beans, hearts of palm, konjac, zucchini, or cauliflower.


Each serving of lentil pasta has 34 to 45 grams of carbohydrates, while the same amount of chickpea pasta has around 32 to 37 grams. Black bean pasta offers slightly lower carbohydrates, around 19 to 35 grams per serving.


If you're on the ketogenic diet or looking for ultra-low-carb pasta, consider hearts of palm and konjac pasta that have only one to three grams of carbohydrates per serving. 

Note That Most Root Vegetable Pastas Are High in Carbs

Note That Most Root Vegetable Pastas Are High in Carbs

Not all types of vegetables are low in carbs! Though root vegetables like potatoes, sweet potatoes, carrots, pumpkins, beets, and cassava are packed with vitamin C and antioxidants, they're also high in carbohydrates.


If you're strictly limiting carbohydrates, it's a good idea to avoid pasta that's made with only root vegetables. This is because each serving of root vegetable pasta contains approximately 44 grams of carbohydrates, which has as many carbs as wheat pasta.


However, if you're a fan of root vegetables, consider pasta that's made with a mix of root vegetables and other low-carb vegetables like peas and spinach to reduce the amounts of carbs per serving.

Consider Pasta With High Protein, Fiber, and Vitamins

Consider Pasta With High Protein, Fiber, and Vitamins

Asides from carbohydrates, you may want to think about protein and fiber as well. In general, one cup of whole-wheat pasta has eight grams of protein and six grams of fiber, whereas refined pasta contains about the same amount of protein with two grams of fiber.


If you're looking for high-protein, high-fiber pasta, consider lentil, chickpea, or bean-based pasta. These offer five to nine grams of fiber with up to 20 grams of protein per serving.

Consider Pasta With High Protein, Fiber, and Vitamins

Though hearts of palm and konjac are very low in carbohydrates, they don't offer a good amount of protein and fiber. These pasta noodles offer approximately two grams of protein and two grams of fiber per serving.


Non-wheat-based pasta can also be packed with vitamins and minerals. For example, lentil pasta contains more than twice as much potassium per ounce as wheat pasta. Spinach pasta is a great source of folic acid, while sweet potato pasta is rich in vitamin A and C. 

Think About the Taste and Texture of the Pasta

Think About the Taste and Texture of the Pasta

One main concern about low-carb pasta is that its taste and texture are different from traditional pasta. If you don't like an earthy, beany smell or taste, avoid legume-based pasta like lentils, chickpeas, or black beans. Instead, consider cauliflower, zucchini, or sweet potato pasta, that have a more neutral smell.


When it comes to texture, many people find lentil and chickpea pasta have the closest texture to traditional pasta. Black bean pasta tends to have a chewier texture compared to other types of pasta. Zucchini, mung bean, and buckwheat pasta have a soft texture, while hearts of palm and konjac pasta offer a slightly crunchy texture.

Pick the Right Type of Pasta for Your Sauce

Pick the Right Type of Pasta for Your Sauce

Pairing your pasta with the right sauce can transform the taste of your dish. Thin, long pasta shapes like spaghetti and linguine go well with a wide variety of sauces, including carbonara and tomato sauce. 


Tube-shaped pasta like penne, ziti, rigatoni, and macaroni are great for baked cheese dishes. Since they're sturdy, they also work great for a thicker sauce


Stuffed pasta such as ravioli or tortellini pair well with cream-based sauces. A butter-based or oil sauce is often served with stuffed pasta like ravioli and cappelletti.

Cut Back on Carbs Without Cutting Foods You Love

Having proper low-carb substitutes for your favorite dishes will make it a whole lot easier to stick to your dietary goals. Check out our suggestions!

In Collaboration With Registered Dietitian Rachel Binkley

Rachel Binkley
Registered Dietitian (RD, LD)
Rachel Binkley

This expert reviewed the contents of the buying guide for accuracy and provided factual corrections when necessary. They did not participate in the product selection process, nor are they affiliated with any of our choices unless explicitly stated so.

Author: Apinya Masuda


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