Low Carb Pasta: Five Light pasta Alternatives In Check

Many people could eat pasta every day. The only problem: classic pasta is a real carbohydrate trap. Good thing there are alternatives that promise to be especially light and rich in protein. We show you the best substitutes!

Pasta made not from wheat but from other flours can be a real alternative to conventional pasta for all low-carb fans.

Especially protein pasta with little carbohydrates and a lot of protein is in high demand – so we have compared the best pasta alternatives for you and picked out the tastiest recipes.

Pasta from red lentils

This pasta is a popular alternative for pasta lovers, as they are still relatively close in taste to wheat pasta.

However, compared to conventional pasta, they contain a lot of fiber, which is good for a low-carb diet. This does not completely eliminate carbohydrates, but only those that are quickly processed by the body.

Red lentil pasta contains about 26 grams of protein and 50 grams of carbs per 100 grams, which is why it fills you up well and for a long time. Red lentil pasta goes especially well with tomato sauces or chili con carne.

Pasta from chickpeas

Chickpeas have long been a popular protein source in fitness cuisine. Now, chickpeas are also making it onto your plate as pasta. The smell may take some getting used to at first, but chickpea noodles taste especially good with Asian and sweet-and-sour dishes.

The inner values are also impressive: 55 grams of carbohydrates and 20 grams of protein per 100 grams of pasta. In addition, there are many vitamins and minerals, such as iron, magnesium, and zinc on top.

Noodles from soy

Controversial at the moment due to the phytoestrogens it contains, but still very popular are soy noodles. Despite all this, soy is still a healthier alternative than wheat, because soy noodles do not cause blood sugar levels to spike so much and thus do not lead to cravings.

When pasta is made entirely of soy, it contains about 45 grams of protein and only 36 grams of carbohydrates.

Pasta from black beans

In terms of color alone, this protein pasta is an eye-catcher on the plate. Black bean pasta tastes almost like its red relatives, only with a slightly nutty aftertaste.

Their values are also unbeaten the best: On 100 grams they provide 55 grams of protein and only 15 grams of carbohydrates. A perfect companion for Asian dishes with coconut, curry, or for delicious bowls.

Pasta from quinoa

Already very popular among vegetarians and vegans is the protein source quinoa. The pseudocereal contains many amino acids such as lysine, tryptophan, and cystine and provides 55 grams of carbohydrates and 15 grams of protein per 100 grams.

With noodles made from quinoa, you should always make sure that they really contain a high quinoa flour content. Sometimes the products are stretched with corn flour to make them cheaper. However, this is not suitable for a low-carb diet.

Quinoa noodles taste great in salads and bowls.

Comparison and conclusion

The clear winner of this comparison is black bean pasta. They deliver up to 45 grams of protein with only 15 grams of carbohydrates. Extremely good values for pasta: You can allow yourself an extra large portion – without a guilty conscience.

Quinoa pasta, on the other hand, does not fare so well. They have the most carbohydrates and relatively little protein. But they contain many amino acids that are essential for the body, which is why they are so popular.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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