All About 5 Pasta Alternatives - Consumer Reports (2024)

Whole-Wheat Pasta

Soba Noodles

Nutrition notes: Another healthy pasta choice, soba noodles look like spaghetti, but they’re made with buckwheat, a protein-rich, gluten-free grain that can help lower cholesterol and blood sugar levels. Soba also contains roughly half as many calories as plain pasta, with 113 calories in 1 cup cooked.

Serving suggestions: Unlike with regular pasta, rinse soba noodles in running water after cooking. This removes the excess starch, so it stays springy and light in texture. Soba has a slight, pleasant earthy flavor that’s tasty served hot or cold. Try it with vegetables, such as cabbage, carrots, bell peppers, and scallions, in a sesame-soy vinaigrette.

Red Lentil or Chickpea Pasta

Nutrition notes: These are made with ground bean flour, or bean flour and whole-grain flour, so they’re quite good for you. A cup (cooked) of one chickpea-lentil pasta brand has 13 grams of protein (almost twice as much as regular pasta) and 6 grams of fiber, plus a good amount of iron, potassium, zinc, and B vitamins.

Serving suggestions: There are many tasty ways to top legume pastas. Their nutty, beanlike taste pairs better with big flavors, such as sharp cheeses. Try blending broccoli rabe with walnuts, olive oil, garlic, and Parmesan cheese for a flavorful pesto that’s full of healthy fats. Don’t overcook—these noodles tend to fall apart if you do.

Shirataki Noodles

Nutrition notes: Japanese for “white waterfall,” shirataki are named for their slippery, translucent appearance. They’re made from fiber from the konjac plant, a vegetable that’s similar to a yam. They’re a good low-calorie, low-carb substitute—half a cup has 10 calories, 3 grams of carbs, plus 3 grams of fiber. The downside is they have no protein and few vitamins and minerals.

Serving suggestions: They come dried or packaged in water; when using the latter, rinse to remove natural fishy konjac scent. They have a slightly gelatinous texture without much taste. They’re best used for dishes where you want the flavors of other ingredients to stand out, such as in Asian-style stir-fries and noodle soups, like pho.

Ramen or Udon Noodles

Nutrition notes: Usually found in brothy soups, these Asian noodles are made from refined white flour (not durum wheat), though there are whole-wheat versions. They have less fiber and protein than plain pasta and, unless they’re enriched, fewer nutrients. Udon is thick and chewy, while ramen is thinner and springier.

Serving suggestions: Instant soups can be ultraprocessed, and often loaded with sodium and unhealthy fat. Instead, make your own fresh version with a Japanese broth called dashi, low-sodium soy sauce, and rice vinegar. Top with chopped scallions and a soft-boiled egg for added protein.