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10 Clever Low-Carb Pasta Alternatives

From chickpea linguine to black bean spaghetti, these low-carb pasta alternatives are both healthy and tasty.

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Linguine Winter Squash Carbonara made with Banza pastaCourtesy Banza

Chickpea Pasta

This legume makes a good alternative to wheat pasta. The brand Banza, for example, offers up to three times the fiber and 30% fewer net carbs (48g) than traditional pasta. What’s more? This better-for-you choice will keep you full and satisfied, so there’s no threat of late-night snacking.

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Close up of spiralized butternut squash, on the wooden board on grey stone tableLilly Trott/Shutterstock


The word “boodles” may sound like a type of designer poodle, but it’s not. Boodles is short for butternut squash noodles—which are so perfect for fall. Who doesn’t love a warm and tasty butternut squash pasta after a hard day’s work? See what other spiralized vegetables you can make at home.

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Edamame Pastavia

Edamame Pasta

It sounds unusual, but don’t knock it before you try it. This noodle is made from edamame, a great source of plant-based protein. It’s low in carbs but rich in fiber, which will keep you feeling full. Plus, Explore Cuisine’s Organic Edamame Spaghetti has received several five-star reviews on Amazon.

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Shirataki noodles, KonjacOsugi/Shutterstock

Shirataki Noodles

Craving Asian food? Shirataki is the way to go. Made from the plant-based fiber glucomannan, shirataki noodles have to be the best way to make lo mein without breaking any rules. In fact, at least one doctor was so impressed with the health benefits that he dubbed the long, white noodles “miracle noodles.”

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Homemade green zucchini spaghetti or pasta in bowl with chopsticks. Woman hands holds vegan, vegetarian healthy food.Viktor Kochetkov/Shutterstock


Zoodles are made with zucchini, which is low in carbs and packed with manganese, vitamins C and B, potassium and fiber. It’s easy to make zucchini noodles with (or without) a spiralizer. You can also buy zoodles pre-spiraled at the grocery store. Just steam them and top with homemade sauce and you have a delicious, nutrient-dense pasta alternative.

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Asian Cuisine Inspired Kelp Noodle Salad with Vegetable and Sesame SeedsAnna Hoychuk/Shutterstock

Kelp Noodles

Traditional to Asian cuisine, kelp noodles are cholesterol-free, low in sodium, gluten-free and low-calorie. They’re made with just three ingredients—edible brown seaweed, water and sodium alginate—so kelp noodles are the ultimate low-carb pasta replacement. You can use them in place of rice noodles to make noodle bowls.

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Butternut squash spirilized noodles with spinach and pumpkin seeds on white wood backgroundJeniFoto/Shutterstock

Pumpkin Pasta

“Take the raw pumpkin, peel it with a vegetable peeler, cut it into quarters and remove the seeds, then either shred it or spiralize it, and then you can roast the pumpkin at 425°F for 20 minutes,” says Ben Canary, founder and culinary director of HercuLean Meal Prep, which delivers healthy frozen meals. He likes to add some marinara and baked chicken thighs for a high-protein, low-carb family dinner.

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black pasta spaghetti Alesia.B/Shutterstock

Black Bean Spaghetti

Black bean spaghetti is pretty much exactly what it sounds like—pasta made from black beans. There are no add-ins and no preservatives, just good ol’ fiber (one 2 oz. serving contains 12 grams) and protein. Top with our favorite brand of pasta sauce!

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Flat lay composition with cooked spaghetti squash on grey tableNew Africa/Shutterstock

Spaghetti Squash

Use spaghetti squash as a tasty substitute for noodles. It’s easy to make, too. Just halve the squash, roast at 350°F for 45-60 minutes and use a fork to separate and scoop out the “noodles.” Find more hearty spaghetti squash recipes from when you’re craving pasta.

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Glass noodle salad with meat and carrotsYevgeniya Shal/Shutterstock

Mung Bean Noodles

You may find mung bean noodles in the grocery store as “glass noodles.” This is because of their delicate, translucent exterior.

“These are excellent for low-carb, gluten-free and paleo eaters,” says Jamie Hickey, a certified personal trainer, nutritionist and founder of healthy lifestyle website Truism Fitness. “They do have some carbs but unlike boxed pasta, they also have a good protein and fiber content to balance it out.”

Tabitha Britt
Tabitha earned her master's degree in Creative Publishing and Critical Journalism from the The New School. She enjoys writing about food, fashion, and other lifestyle topics (especially potato-related news). In her spare time, she likes to check out hole-in-the-wall restaurants in Brooklyn, try out weird new foods, and drink a ridiculous amount of coffee.

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