Pasta Alternatives

What is Pasta?

Pasta is a starchy food that belongs to Italian cuisine. It is made from semolina and has a large amount of gluten. Pasta is available in different shapes like tubes, cords, ribbons, and many more. Pasta was developed for holding sauce or retaining heat. Pasta is made by kneading a dough of semolina and then forced into perforated plates to give a desired shape. Spinach juice can be used to color the dough to give the green color. Eggs are added to give a yellow color.

Why Pasta Alternatives?

There are a few disadvantages of consuming a lot of pasta. Some of them are listed here −

  • There is a risk of development of diabetes

  • Consumers may not get sufficient nutrients

  • Pasta consumption can lead to heart disease

  • It may increase blood pressure

  • It can lead to weight gain

How to choose a Pasta Alternative?

Consumption of pasta has many advantages which you need to check in the alternatives. Some of the advantages are listed below −

  • Pasta has glucose which provides energy

  • The food is free from cholesterol

  • It includes folic acid essential for women who are at the age to give birth to a child

  • Pasta is available at an affordable price

Top 10 Pasta Alternatives

Pasta has many advantages and a few disadvantages too. If you do not want to consume pasta, you can go for its alternatives discussed below in detail.

Alternative 1 – Spaghetti Squash

Spaghetti squash s a vegetable that can be found in North and Central America. It is a starchy vegetable which is also rich in vitamins A, C, E, K, and B complex. It can be prepared by baking it in an oven for 30 to 45 minutes at 350oF. It can also be boiled for 20 minutes and cooked in a microwave for 6 to 8 minutes. After preparing it should be pricked with a separate the flesh.


  • Can be prepared easily

  • Has low carbohydrates

  • Rich in vitamins

Alternative 2 – Shirataki Noodles

Shirataki noodles are extracted from the konjac yam which is a root vegetable. This vegetable consists of a healthy fiber called glucomannan. This fiber is best for heart health. It also helps in managing weight and blood sugar. Health-conscious people can choose this alternative to pasta. It is very low in calories.


  • Low in calories

  • Has glucomannan fiber

  • Good for managing weight and blood sugar

Alternative 3 – Chickpea Pasta

Chickpea pasta is free from gluten and a great alternative to the regular pasta. This pasta consists of a lot of fiber and protein. Compared to pasta, it is low in calories. It can be easily made with different types of sauces especially thicker ones. To get the best texture, this pasta has to be boiled for 5 to 6 minutes.


  • Rich in fiber and proteins

  • Low in calories

  • Can be prepared easily with a lot of sauces

Alternative 4 – Spiralized Vegetables

There are many vegetables that can be cut by using a spiralizer. This is a kitchen tool that can cut any vegetable in a spiral shape which makes them look like noodles. Some of these vegetables include carrots, turnips, cucumber, zucchini, and beets. These vegetables provide the body a lot of proteins, minerals, and vitamins. The carbohydrate content is very low in comparison to pasta. These noodles can be cooked by boiling them for 3 to 5 minutes in water.


  • Nutritious food

  • Can be cooked easily

  • Can be consumed warm or cold

Alternative 5 – Eggplant Lasagna

Eggplant comes from India and it is also known as aubergine. It is a berry which is used in food as a vegetable. The food is a good source of minerals, vitamins, and fiber. Carbohydrates content is low in comparison to pasta. You can cut the vegetable lengthwise and roast them before making lasagna.


  • Carbohydrates are low in comparison to pasta

  • rich in fiber, vitamins, and minerals

  • Easy to cook

Alternative 6 – Kelp Noodles

Kelp noodles are not so popular but they have low calories and fat. These can be a replacement of noodles and pasta. The food is delicious if it is eaten with soy or some other sauce. This food is popular in the Japanese cuisine. There is no need to boil them for cooking. They just need to be covered with warm water for some time after adding baking soda and lemon juice.


  • Low in calories

  • Delicious if served with soy sauce

  • Easy to cook

Alternative 7 – Cabbage Noodles

Cabbage can also be used as an alternative to pasta. The vegetable has a low amount of carbohydrates but it is rich in vitamins C and K. Cabbage is also rich in different kinds of minerals. Cabbage should be boiled to separate the leaves.


  • Rich in vitamins and minerals

  • Easy to cook

  • Should be boiled to separate the leaves

Alternative 8 – Cauliflower Couscous

Cauliflower is a vegetable that comes with many nutrients. Consuming the vegetable will lead to reduce the risk of certain types of cancers. The vegetable is a good source of foliate, fiber and vitamins E, C, and K. Cauliflower can be grated in the size of rice Tenderize the vegetable in a bit of oil for 5 to 8 minutes. The resultant can be used as couscous in different types of recipes


  • Rich in vitamins and minerals

  • Low in carbohydrates

  • Can be used easily after grating

Alternative 9 – Mung Bean Noodles

Mung bean noodles are another excellent alternative to pasta. These noodles are very nutritious as they are rich in fiber, vitamins, minerals and many more. Consumption of these noodles increases immunity and reduces the risk of heart disease. It is also helpful in managing blood sugar.


  • Rich in fibers and vitamins

  • Good for heart

  • Manages blood sugar

Alternative 10 – Lentil Pasta

Lentil pasta tastes good when it is combined with the correct sauce. It is a great pasta alternative and is much nutritious. The food is rich in fiber proteins ad carbohydrates. A cup of lentil pasta will provide 180 calories. The pasta has to be boiled for 7 to 9 minutes to get tender.


  • Rich in fiber, carbohydrates and proteins

  • Cooking time is 7 to 9 minutes

  • Healthy choice for vegetarians


Pasta is made by using semolina which is kneaded in warm water. It is available in different shapes and sizes and can be a nice food if combined with different vegetables. Consuming a lot of pasta can lead to heart disease, blood pressure, and diabetes. There are many alternatives to pasta that are more nutritious as they are low in carbohydrates and rich in fiber, vitamins and minerals.

Updated on: 18-Apr-2023


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