6 Healthy Alternatives to White Pasta

We enjoy a nice pasta bowl with just the perfect flavors and spice mix. It is easy to make and quick to prepare for last-minute dinner plans. The best part about preparing pasta is how quickly and less effort it takes. It is most of our comfort food and gets us multiple compliments. It is spicy, delicious, and just the proper meal after a tiring and busy day.

It tastes nice, and there are various ways to prepare and serve it. There are numerous flavors and ways to cook delicious pasta.

There are some disadvantages to it as well

  • Most of the pasta we consume daily is made of refined or white flour.

  • Because of its high carbohydrate content, it is unlikely to be a healthy meal.

  • Consumption of too many carbohydrates can lead to an increase in the rate of heart disease and weight gain.

  • It comes with much less nutritional value and often doesn’t do anything to improve our diet. Due to its broken reputation, it is not preferred by doctors.

Fortunately, we have progressed enough to create multiple and mostly healthy alternatives, which are considerably better than our previous choice of dinner. It is also essential to be aware of the actual nutritional value of regular pasta. One bowl of dry white pasta (or 1 Cup of cooked pasta) contains 250 calories with only 6 grams of protein and 50 grams of carbohydrates.

We present to you 6 Healthy alternatives to white pasta!

  • One of the most famous alternatives to white pasta is brown rice pasta. Any noodles made of brown rice are deemed a healthier option. It is more prevalent in Asian culture and has a specific flavor. It is brown and has a rougher texture. It is rich in fiber and has other fundamental nutrients. One cup of cooked brown rice pasta has around 200 calories, with 5 grams of protein and 40 grams carbohydrates.

  • Chickpea pasta. Another adequate substitute for white pasta is pasta prepared from chickpeas. It is a filling meal with better nutrient content. It is often recommended to cook it for less time and follow the correct directions. It is a plant-based protein and is frequently picked up by vegans. It also has a specific taste, and people enjoy cooking it following internet tutorials. The nutritional value for chickpeas is 180 calories, proteins – are 12 grams, carbohydrates – are 35 grams, and fibers – are 5 grams.

  • Lentil pasta is a similar type of alternative. It will provide more proteins and fibers. This type of non-traditional pasta is different and mostly a hit-or-miss situation most of the time. Most people have different opinions about its taste. Its texture is also a significant reason for its varied taste. It is pretty soft and has a gummy texture (not very preferred). Red lentil pasta is enjoyed all over the world. Its nutritional value is around calories – 180, proteins – 14 grams, carbohydrates – 40 grams, and fibers – 6 grams.

  • Quinoa pasta – We have come across quinoa as a healthy substitution for various food. It is nutritional, with different minerals and a lot of research. It contains minerals, fibers, vitamin B, iron, magnesium, and antioxidants. But is it the same as pasta? Well, quinoa pasta is not entirely prepared of just quinoa; it has various other ingredients mixed with it. It has added flour and corn flour to make it more like pasta. It has around 200 calories, 5 grams of proteins, 50 grams of carbohydrates, and 1 gram of protein.

  • Edamame pasta is also a fan-favorite pasta alternative to white pasta. It has a soft and chill flavor and could be more experimental. It provides far more proteins and fibers. It is a preferable alternative to white pasta. It is made of soybean flour and formed after it is dried. It might be considered very different from regular pasta, but it has excellent nutritional value to support it is a much better choice. It has an overall calorie level of 175, around 30 grams of proteins, 20 grams of carbohydrates, and 13 grams of fiber.

  • Another type of alternative is whole wheat pasta. It has a similar taste and is mostly the same pretty, with similar nutritional values. But when compared, whole wheat pasta is preferable. One cup of cooked whole wheat pasta has around 230 grams of calories with a total of 8 grams of proteins and an overall carbohydrate content of 40 grams. It is not much of a healthier choice, but there is a difference.

    Pasta can be prepared from various alternatives that provide a similar taste and more nutritional content. Many people prefer to prepare a delicious meal with these alternatives, so another tiny tip is to make it with more vegetables. Adding more vegetables to your dish makes it tastier and fitter for consumption. The added vegetables help us to get our green consumption met.


For the best result on the dinner table, there are various online tutorials that will support you and guide you in preparing a delicious meal. It can also be packed for tiffin and office lunches. People maintain themselves and work out regularly, looking for healthier meal options, and these can be some delicious alternatives. So, next time you want to serve a delicious meal during a get-together, introduce your pasta dish with healthy as an adjective for its description.

Updated on: 08-Feb-2023


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