4 Healthy Noodles To Give Your Pasta Dishes An Upgrade

The arrival of chickpea-based noodles a few years ago was a boon to pasta lovers everywhere. They cook like regular pasta but are gluten-free and offer more nutrients. The noodles have twice the amount of protein, more than double the fiber, and 30% fewer net carbs than your typical bowl of pasta. Brands like millennial fave Banza offer tons of variety, like spaghetti, penne, and even hard-to-find shapes like casarecce.

Flavor: Slightly nutty.

Consistency: Firm when cooked and similar to wheat pasta. Just don't overcook them! They can get mushy and stick together.

For pasta lovers who don't need to avoid gluten but are looking for something heartier and more nutritious than traditional semolina pasta, check out a whole wheat option. Barilla has a complete lineup of whole wheat pasta (made from 100% whole grain durum wheat flour) to satisfy every craving. If you compare their whole wheat penne to the semolina version, it's 5 grams higher in fiber and has one more gram of protein.

Flavor: Earthier than its white flour counterpart.

Consistency: Whole wheat pasta has a denser texture than traditional, which may take some getting used to. Some people notice more of a difference with the longer noodles than with shorter shapes.

If you're looking for something a little different to add variety to your noodle rotation, check out ancient grain pastas. This category is very diverse and covers everything from pastas made with quinoa to ones crafted from kamut. They are often blended with other grains, like the ones from Ancient Harvest, which combine organic corn and brown rice with organic quinoa to create gluten-free rotini, shells, and other shapes. Most varieties offer around 3 grams of fiber and 4 grams of protein.

Grain blends can be an easy way to try ancient grains. Ronzoni's Ancient Grains penne blends whole wheat with quinoa, amaranth, millet, sorghum, and teff for a delicious pasta that holds up well in baked dishes and pasta salads. It's a nutritional winner as well, with 8 grams of protein and 5 grams of fiber in each serving.

While many of these pastas are gluten-free, keep in mind that spelt, einkorn, and farro are ancient types of wheat—therefore, any noodles made with these grains are not suitable folks who need to avoid gluten. But they are delicious alternatives, especially farro, which is quite nutty and goes well with strong cheese, like feta, and toasted walnuts.

Flavor: Depending on the variety, the flavor can vary from earthy to nutty to mild. 

Consistency: Expect a slightly firmer consistency than traditional wheat pasta.

Unlike most types of noodles, this variety you'll find in the refrigerated aisle instead of the pasta aisle. Shirataki are made of water, konjac flour (an Asian root vegetable), chickpea flour, potato starch, and calcium hydroxide (a preservative). Some brands are made with tofu instead of chickpea flour.

Shirataki are vegan, gluten-free, and also high in soluble fiber, which helps you feel full. The Nasoya brand contains 3 grams of fiber per two-thirds of a cup (some brands are even higher). For folks who are keeping track of carbs, these noodles are a dream—only 5 grams of carbs per serving.

While shirataki shine in the fiber department, they don't contain any protein, so you'll want to add some diced tofu or beans to your dish.

Flavor: They don't have any flavor on their own, so pair them up with flavorful sauces, such as teriyaki or peanut-ginger.

Consistency: The consistency is a bit rubbery, which takes some getting used to.