16 High-Protein, Low-Calorie Pasta Alternatives You Need to Try

Why Protein Matters in Your Pasta

Before we jump into the alternatives, let’s talk about why you should care about protein in your pasta. Traditional wheat pasta gives you about 7 grams of protein per serving. That’s not terrible, but it’s not exactly impressive either, especially when that same serving packs 40+ grams of carbs.

Protein keeps you full longer, helps build and repair muscle, and doesn’t send your blood sugar on a roller coaster ride. According to research on protein intake, getting enough protein in your meals can significantly improve satiety and weight management. So when you swap regular pasta for a high-protein version, you’re not just cutting calories—you’re actually upgrading your entire meal.

Plus, most of these alternatives pack more fiber than regular pasta. That means better digestion, more stable energy, and fewer trips to the vending machine at 3 PM. Win-win-win.

1. Chickpea Pasta

Let’s start with the gateway drug of protein pasta: chickpea pasta. Brands like Banza basically started this whole movement, and for good reason. This stuff actually tastes like pasta—close enough that your kids probably won’t stage a dinner table protest.

You’re looking at about 14 grams of protein and 8 grams of fiber per serving. That’s double the protein of regular pasta and way more fiber. Yeah, it has a slightly nuttier taste and can get a bit foamy when you boil it, but a good colander takes care of that real quick.

The texture holds up well with heavy sauces. I’ve made everything from mac and cheese to baked ziti with chickpea pasta, and it delivers. Just don’t expect it to fool anyone—it’s clearly not traditional pasta, but that’s not necessarily a bad thing.

2. Red Lentil Pasta

If chickpea pasta is the popular kid, red lentil pasta is the overachieving valedictorian. This stuff is a nutritional powerhouse with about 15 grams of protein and 6 grams of fiber per serving. Made from literally one ingredient—red lentil flour—it’s as clean as it gets.

The color is this gorgeous burnt orange that makes your Instagram photos pop. The taste is earthier than chickpea pasta, which works brilliantly with marinara or pesto. Trader Joe’s makes a solid version that won’t break the bank.

Fair warning: it cooks faster than regular pasta and can turn to mush if you’re not paying attention. Set that timer and don’t wander off to scroll through TikTok.

If you’re looking for ways to incorporate more high-protein meals into your routine, you might want to check out these high-protein meal ideas for weight loss beginners or explore these high-protein dinner recipes that pair perfectly with any pasta alternative.

3. Black Bean Pasta

Black bean pasta is for people who like to live dangerously. It’s got an intense, almost smoky flavor that’s definitely not neutral. But if you’re making something with bold flavors—think spicy arrabbiata or a Mexican-inspired pasta dish—this stuff shines.

Nutritionally, it’s a beast: around 15 grams of protein and a whopping 12 grams of fiber per serving. Your gut bacteria will throw a party. The deep purple-black color is striking, though it might stain your plastic storage containers if you’re not careful.

Pro tip: rinse it really well after cooking. The starch that comes off can make your dish look a bit murky otherwise. And maybe don’t serve this to picky eaters or pasta purists—they’ll know immediately this ain’t your nonna’s spaghetti.

4. Edamame Pasta

Made from young soybeans, edamame pasta is another single-ingredient wonder. With about 24 grams of protein per serving, it’s basically a complete protein source that happens to be shaped like fettuccine. That’s more protein than you’d get from a chicken breast of the same size.

The bright green color is fun, and the taste is mild with a slight bean flavor. It pairs well with Asian-inspired dishes—think sesame sauce, ginger, and lots of veggies. I’ve also had success with lighter sauces where the pasta’s flavor can shine through.

The texture can be a bit chewy, which some people love and others find off-putting. Your mileage may vary. But if you’re vegetarian or vegan and struggling to hit your protein goals, this is your new best friend.

5. Lupini Bean Pasta

Lupini pasta is the new kid on the block, and it’s making waves. Brands like Kaizen are leading the charge here. This pasta boasts around 20 grams of protein and 15 grams of fiber per serving while keeping carbs surprisingly low—we’re talking 85% fewer carbs than regular pasta.

The texture is a bit different—slightly gummy if overcooked—but when you nail it, it’s pretty close to traditional pasta. The flavor is mild, so it works with just about any sauce you throw at it. According to nutritional comparisons, lupini pasta offers superior macros compared to most alternatives.

The main downside? It’s harder to find and usually costs more. But if you’re serious about cutting carbs while maintaining that pasta experience, it’s worth hunting down.

6. Quinoa Pasta

Quinoa pasta is the gluten-free option that doesn’t taste like cardboard. It’s made from quinoa flour (sometimes blended with rice or amaranth), and it delivers a decent 5-6 grams of protein per serving. Not as impressive as the legume-based options, but still better than regular pasta.

The real selling point here is the texture and taste—it’s remarkably similar to traditional pasta. If you’re cooking for gluten-free folks who miss real pasta, this is your go-to. It has a slightly nutty flavor that works well with both red and white sauces.

Just remember that quinoa pasta cooks down quite a bit, so don’t freak out when your pot looks emptier than you expected. And stir frequently—this stuff loves to stick together.

Looking for more variety in your meal prep? These low-calorie high-protein meals perfect for meal prep include several pasta-based options that you can batch cook on Sunday and enjoy all week.

7. Shirataki Noodles

Okay, shirataki noodles are weird. Let’s just get that out there. Also called konjac noodles or “miracle noodles,” these translucent, gelatinous noodles are made from the konjac plant root. They have virtually zero calories, zero carbs, and zero protein. So why are they on this list?

Because they’re an incredible blank canvas. While they don’t provide protein themselves, they won’t fill you up with carbs either, leaving room for protein-rich toppings and sauces. Plus, they’re packed with glucomannan fiber, which research from Cleveland Clinic suggests can help with weight management, blood sugar control, and digestive health.

The texture takes getting used to—think chewy and slightly rubbery. And they come packed in liquid that smells funky, so rinse them thoroughly and dry-fry them in a pan for a minute to improve the texture. They shine in Asian-inspired dishes like stir-fries and soups where the sauce is the star.

8. Protein-Enriched Wheat Pasta

Sometimes you just want pasta that tastes like… pasta. Enter protein-enriched wheat pasta like Barilla Protein+ or similar brands. These combine traditional wheat flour with added plant proteins from lentils, chickpeas, or peas.

You’re getting about 10 grams of protein per serving—not revolutionary, but better than regular pasta. The real win here is the taste and texture, which are nearly identical to what you grew up eating. Your pasta-loving family members won’t even notice the switch.

The downside is that you’re not getting as much protein as the pure legume-based options, and you’re still dealing with a fair amount of carbs. But if you’re easing into the protein pasta world or feeding picky eaters, this is your training wheels option.

9. Brown Rice Pasta

Brown rice pasta is the OG alternative that’s been around forever. It’s made from brown rice flour and offers a mild, slightly nutty flavor that’s pretty neutral. You’re looking at about 4 grams of protein per serving—nothing to write home about—but it’s gluten-free and contains more fiber than white pasta.

The texture is decent, especially brands like Jovial or Tinkyada that have really nailed the manufacturing process. It holds sauce well and doesn’t fall apart easily. According to taste tests, many people can’t tell the difference between brown rice pasta and traditional pasta.

This isn’t a high-protein option per se, but it’s a solid whole-grain alternative that works for people with celiac disease or gluten sensitivity. Just pair it with protein-rich toppings to balance out your meal.

10. Soybean Pasta

Soybean pasta is basically edamame pasta’s slightly more processed cousin. It’s made from soy flour and packs a serious protein punch—around 20-25 grams per serving. That’s comparable to eating a chicken breast, which is pretty wild for pasta.

The flavor is mild with a hint of nuttiness, and it holds up well to heavy, creamy sauces. I’ve made carbonara-style dishes with this that were legitimately delicious. The yellow color makes it look more “normal” than some of the other alternatives, which might help with family acceptance.

The main concern with soybean pasta is the same as with any soy product—if you’re sensitive to soy or trying to limit it in your diet, this obviously isn’t for you. But if soy doesn’t bother you, this is a fantastic high-protein option.

11. Pea Protein Pasta

Made from yellow pea flour, pea protein pasta is gaining traction thanks to brands like Banza’s new pea-based line and Modern Table. You’re getting around 14-18 grams of protein per serving, depending on the brand.

The taste is surprisingly neutral—less earthy than lentil pasta but not as bean-forward as chickpea pasta. The texture is smooth and holds up well to cooking. I’ve found it works particularly well in cold pasta salads where texture really matters.

Pea protein is also easily digestible for most people, making it a good option if other legume-based pastas give you, ahem, digestive issues. Plus, peas are environmentally friendly crops that actually improve soil quality. So you can feel good about your carbon footprint while eating your protein.

For more creative ways to use protein pasta, check out these high-protein bowls you can prep in under 20 minutes. Many of them feature pasta alternatives as the base.

12. Hearts of Palm Pasta

Here’s a curveball: hearts of palm pasta isn’t really pasta at all. It’s literally hearts of palm cut into noodle shapes. You’ll find it packaged in liquid in the refrigerated section, and it looks kind of mangy and weird straight out of the package. Stay with me here.

Nutritionally, it’s low in calories and carbs but also low in protein—about 2 grams per serving. So why include it? Because it’s a great vehicle for protein-rich sauces and toppings. The taste is mild with a slight artichoke-like flavor, and the texture is unique—sort of spongy and tender.

This is definitely for people who want to maximize vegetables and minimize everything else. It’s pre-cooked, so you just rinse, drain, and add it to your dish. Perfect for quick meals when you don’t want to wait for water to boil. Just don’t expect it to taste or feel like traditional pasta.

13. Zucchini Noodles (With a Protein Boost)

Okay, zoodles by themselves are kind of a joke as a pasta replacement—they’re watery, soggy, and taste like… well, zucchini. But hear me out. When you pair them with a protein-heavy sauce or protein-rich toppings, they become a legitimate low-calorie, low-carb base for your meal.

You can spiralize your own with a handheld spiralizer or buy pre-made ones at the store. The key is to salt them and let them sit for 10 minutes to draw out excess moisture, then pat them dry before cooking. Quick sauté in a hot pan, 2-3 minutes max, and they’re done.

Top them with bolognese, chicken marinara, or shrimp scampi, and you’ve got a protein-packed, veggie-heavy meal that’s actually satisfying. Just manage your expectations—these are vegetables, not pasta. But they’re good vegetables.

14. Spaghetti Squash

Like zoodles, spaghetti squash is a vegetable pretending to be pasta. But unlike zoodles, it actually has some substance and heft to it. After you roast it and scrape out the flesh with a fork, you get these natural “noodles” that have a slightly sweet, mild flavor.

Protein-wise, it’s basically nothing—about 1 gram per cup. But it’s loaded with vitamins A and C, potassium, and fiber. The real beauty is that it’s a blank canvas for protein-rich sauces and toppings. I love it with turkey meatballs and marinara or topped with grilled chicken and pesto.

The texture is tender-crisp, and unlike zoodles, it doesn’t get watery and sad. Plus, if you roast the whole squash in advance, you can meal prep several servings at once. Store it in glass containers and it’ll keep for days.

15. Kelp Noodles

Kelp noodles are another “zero calorie” option made from seaweed extract. They’re crunchy straight out of the package—think glass noodles but crunchier. You can soften them by soaking in warm water with lemon juice or vinegar for about 10 minutes.

These are mineral-rich but essentially protein-free, so you’ll need to add protein elsewhere in your dish. They work great in cold Asian salads or as a base for stir-fries. The texture is unique—kind of like al dente glass noodles—and they have virtually no taste, so they take on whatever flavors you add.

The main benefit is that they’re shelf-stable and don’t need cooking. For lazy meal prep days, you can literally just rinse them and toss with whatever protein and sauce you have on hand. Not traditional pasta by any stretch, but they have their place.

Speaking of variety, if you’re looking for more quick and healthy meal options, these low-calorie high-protein recipes with 5 ingredients or less include several pasta dishes that couldn’t be easier to prepare.

16. Whole Wheat Pasta (The Upgraded Classic)

Let’s bring it back to basics. Regular whole wheat pasta isn’t as trendy as chickpea or lupini pasta, but it’s still a solid upgrade from white pasta. You’re getting about 7-8 grams of protein and 6 grams of fiber per serving—better than white pasta, though not as impressive as the legume-based options.

The advantage? It actually tastes like pasta. Real pasta. Your family won’t mutiny. And it’s usually the cheapest option in the alternative pasta game. Brands like Barilla Whole Grain and Garofalo have really improved the texture over the years—gone are the days of gritty, cardboard-tasting whole wheat pasta.

If you’re not ready to go full chickpea or you want something that works for every member of your family, this is your compromise. It’s not sexy, but it gets the job done. And honestly, sometimes that’s exactly what you need.