This high-fiber veggie has only 19 calories and 4 grams of carbs in a cup. “Made from lentils, beets, carrot, and sweet potato, there’s a ton of super-vegetable goodness in this legume- and veggie-blended pasta,” says Dana Angelo White, R.D., author of the Healthy Instant Pot Cookbook. A household favourite here at GTG, courgetti spaghetti is the hip and healthy pasta alternative that’s championed by every blogger, nutritionist and celebrity out there - and it’s easy to understand why. … Combine the mince, parsley and half the amount of ketchup, Worcestershire sauce and onion. Filled with healthy fats and fiber, this dish also features vitamin-packed spinach and tomatoes to help you get your fill of daily veggies. and 7 grams of fiber. Toss in sauce and eat right away to avoid them getting soggy. Grab coconut milk. Black Bean Spaghetti is a great pasta alternative for those with diabetes. Healthier recipes, from the food and nutrition experts at EatingWell. “It gets pretty great reviews in terms of texture and taste,” says Freuman. It has a stronger flavor than cauliflower, but it shines in burrito bowls, fried rice, and soups. Kaitlyn started her career as a reporter in the research department at Real Simple and went on to become a health editor at Family Circle before joining the Hearst team. Healthy Vegan Pasta Alternatives that Don’t Suck Last updated on March 17, 2015 By Kate Kasbee Leave a Comment Everyone has a certain food they crave when they’ve had a stressful day, are down … Per serving: 190 calories, 3.5 g fat, 32 g carbs, 5 g sugar, 8 g fiber, 14 g protein. The only potential downside of this healthy pasta alternative is that it does taste squash-like, so make sure you season and sauce up this pasta well, and then you'll have a delicious and absolutely nutritious pasta to enjoy. Bean-based pasta. If you’re trying to avoid dairy, this will be one of your go-to healthy pasta recipes. For those who need a gluten-free brand but still want the taste of whole-grain pasta, this one is your best option. It was really quite nice and did all the flavour carrying you would expect of a pasta. If you love pasta, but are avoiding it because of a gluten allergy or low-carb diet, consider one of these delicious pasta alternatives recommended by nutritionists. The only thing I would say is that it wasn’t quite as textured as a pasta but for the calories, … 7. Their regular one has 4 gms of sugar and you can recognize all the ingredients. They have a mild flavor, so you can easily tailor them to make everything from chicken noodle soup to shrimp scampi linguine. These Asian noodles will be your new go-to low-carb food as they have just 22 calories and nearly 5 grams of fiber per cup. If you’re sick of cauliflower-everything, consider broccoli. “It also provides more fiber and essential nutrients than many gluten-free options,” Jones says. Sprouted pasta is cooked by simply boiling it in a pot of water for about 4-5 minutes, … The traditional product made from wheat flour is not keto-friendly. SHOP NOW: Cece's Veggie Co. Noodled Organic Zucchini. These pastas are much higher in protein and fiber compared to white and even whole-wheat noodles, so you'll feel fuller faster—and avoid overeating portions as many tend to do with pasta! Sprouted grain pasta is a high fiber alternative to regular white pasta. Try sweet potato noodles instead. It has slightly more carbs than cauliflower, at 6 grams per 3.5 ounces (100 grams). Women's Health may earn commission from the links on this page, but we only feature products we believe in. Palmini is a new type of pasta that's made entirely from hearts of palm. It’s a great alternative for those looking to increase protein and fiber—with a net carb count of only eight grams per serving. Whether you’re new to spiralizing or a longtime pro, you probably love that spiralizing your vegetables gives you a more nutritious version of pasta and noodles. Try this soba noodle salad with snow peas. 3. Get all five of your 5-a-day in this mildly spiced, healthy pasta dish. 6 Delicious Pasta Alternatives That Won’t Make You Miss Refined Carbs Spaghetti Squash. This gluten-free pasta alternative has tons of protein, holds together well, and is great at grabbing onto sauce, says Moon. Starbucks Is Giving Healthcare Workers Free Drinks, Free-to-Eat Superfood Veggie Pasta, Superfood Purple, Organic Black Bean Spaghetti (Pack of two), Isadora Baum is a freelance writer, certified health coach, and author of. Try this recipe for Shirataki Noodle Cake with Shrimp and Chorizo. Not only is pizza the perfect vehicle for fresh seasonal toppings, but we can make them on the grill or the stove top without heating up the kitchen. Season and divide into 16 meatballs, then refrigerate. But if you're low-carb or GF...that comforting option isn't really on the table. And you’ll find some good recipes below as well. Mama mia! However, there are alternatives that are low carb and can be found in some UK supermarkets. 2. I have been buying the Muir Glen pasta sauce which I get on Vitacost online ($3.99 for 26 oz bottle). SHOP NOW: Trader Joe's Cauliflower Gnocchi, Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. I also regularly see varieties with cauliflower in it, so I thought, hell, why not sunchokes. Also my husband and I are lactose intolerant. Shredded cabbage can be a great pasta alternative as it makes a great ‘bed/ base’ for beautiful sauce such as bolognaise sauce. I served mine with creamy ricotta tossed through (part of your healthy A) and oven dried tomatoes. Consider this pasta a fantastic option for your family. These days, you'll find a plethora of store-bought bean pasta, including lentil, chickpea, and edamame, in the form of penne, fusilli, rotini, and more. Is This Low-Carb, Low-Calorie Bread the Best Thing Ever? We tend to eat a lot of pizza during the summer months. Super cheap and easy to make, all this dish takes is a couple of courgettes and our favourite kitchen tool, a spiralizer. That said, buckwheat is a good source of immune-boosting magnesium and zinc, plus they're easy to prepare. Carbonara sauce is a classic staple of Italian cuisine, and it’s one of the best pasta sauce alternatives you can learn to cook if you need a break from tomato-based sauces. And Gosh, they are tasty, as we found out munching through various gluten-free pasta alternatives for dinner this week. How to Make Healthy Pasta Sauces Ingredient Substitutions. It is organic and comes in 7 different "flavors". Zoodles are a classic pasta alternative for a reason. For a quick dinner side dish, toss broccoli noodles with pesto. Sick of zoodles? And they’re so damn good, you won’t miss traditional pasta one bit. Bean-based pastas are made from a variety of beans such as chickpeas, lentils and black beans. Top with your favorite sauce or let the flavor of the noodles come through by adding a touch of olive oil, garlic and fresh parsley. Like cauliflower, you can turn it into rice and pasta, using the hearty stems. Squash Noodles. “When you bake or boil a spaghetti squash and rake out the flesh with a fork, it naturally forms stringy, squash ‘noodles’ that make a nutritious, lower-calorie and lower-carb alternative to actual spaghetti,” says Tamara Duker Freuman, MS, RD, CDN, author of The Bloated Belly Whisperer. If you’re looking for a vegan alternative that’s even closer to heavy cream, open a can of coconut milk. Womp. Per serving: 210 calories, 2 g fat, 45 g carbs, 0 g sugar, 3 g fiber, 4 g protein. Gluten-Free Zucchini Pesto Pasta. Per serving: 200 calories, 1 g fat, 36 g carbs, 3 g sugar, 3 g fiber, 14 g protein. Plus, it's an excellent source of vitamins A, C, and E. Steam, sauté, or roast, then mix with a yummy sauce of your choosing. Our collection features all the classics like pesto, tomato and Bolognese along with a few modified versions. There are only 25 calories and 5 grams of carbohydrates in each cup of linguine-like noodles. If you're trying to cut back on carbs and increase your fiber intake, veggie noodles, like zoodles and spaghetti squash, are an excellent way to get your pasta fix. It’s a great option for people who need to avoid gluten because of allergies or digestive sensitivities,” says Maggie Moon, R.D. throw this bit away as it very watery and doesn’t have good texture. Shirataki noodles. While buckwheat itself is gluten-free, beware that many store-bought soba noodles may contain some gluten in them, so be sure you read labels properly if you have celiac disease. Much like anything in the health bubble these days, there are alternatives for every dietary requirement. Cabbage is such a versatile, forgotten vegetable. This is the ultimate storecupboard One cup of butternut squash has only 45 calories and 12 grams of carbs. They also cook up much faster than wheat-based pasta, so they make a quick and nutritious weeknight meal when you're in a pinch. There’s nothing quite like digging into a warm bowl of spaghetti and meatballs after a long day at work. Kelp is a type of seaweed rich in minerals—especially calcium and iodine—and it makes for the lowest carb and calorie pasta substitute out there, says Freuman. Tips. The unhealthiest pasta sauces are those that contain butter, cream and full-fat dairy foods. I also love avocado pureed with olive oil and garlic as a pasta sauce. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Bionaturae’s gluten-free pasta actually tastes like traditional pasta. Pesto is great and not at all spicy. pasta alternatives on the market that pack in the veggies and protein. And although … You may be able to find more information about this and similar content at piano.io, People Are Making Hot Chocolate Charcuterie Boards, Chrishell Stause Says She's Healthier Than Ever, Everything You Need To Know About Pomegranates, Banish the Gunk That Just Won't Quit Your Dishes, American's Favorite Christmas Desserts By State. Per serving: 180 calories, 3.5 g fat, 20 g carbs, 3 g sugar, 13 g fiber, 24 g protein. “Made from simple ingredients, this brown rice pasta has a neutral flavor and wonderful texture—a perfect swap for regular pasta for those that need to go sans gluten,” says White. This dish is a modern addition to Italian restaurants, with its origins traced back to the renowned New York City restaurant Le Cirque.But now, this bright Take your Julienne Peeler as well as your courgettes and take long strokes to create your spaghetti. Pasta, another common ingredient found in a lot of UK food cupboards. Easy alternatives to white rice, bread and pasta ... Brazil nuts, mushrooms and lime are blended to form the sauce for this healthy courgette noodle dish Credit: Tommy Clarke With only 5 net carbohydrates per serving, you can fill your plate without worrying about your blood sugar going through the roof. Read on to find out where you can get the best keto pasta alternatives. Even if you're looking to cut carbs, you still probably want the satisfaction of chewy pasta smothered in sauce. They're a great gluten-free alternative if you're too lazy to bust out the spiralizer. Any would do but this one is cheap, has good reviews and looked to be sturdy. Made popular by Hungry Girl, these noodles are primarily made of fibre and contain virtually no fat or calories.They come in a package of liquid and are usually sold in the produce section alongside tofu. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. SHOP NOW: Green Giant Riced Veggies Broccoli. Using a spiralizer or food processor, you can transform basically any vegetable into macaroni, spaghetti, and even rice. Plus, Black Bean Spaghetti is high in protein and fiber! At 20 calories and 4 grams of carbs per cup, you really can’t go wrong. Below are my interpretations of a healthy alternative to Alfredo sauce. My go-to is olive oil and a little garlic but it's getting boring. The stuff that makes your favorite Thai curry rich and creamy can make a pasta sauce that’s equally so. Plus, we rounded up some of the top store-bought healthy pasta alternatives when you're in a pinch! Or you can make a dairy free alternative to white sauce using cauliflower. While soba isn't a vegetable, soba noodles are made from buckwheat flour and have a nutty flavor that takes well to a variety of dishes. Zucchini’s mild flavor makes it a great substitute in many dishes, whether you slice it into ribbons for lasagna or spiralize it and toss with your favorite sauce. 7 Low-Carb Lunch Ideas That Aren’t Salads, The Truth About Low-Carb Diets and Weight Loss. “Plenty of protein and fiber means you will be feeling full and satisfied for just 200 calories per serving,” she adds. Made from beans, pulses, legumes or plants, they are also nutritionally dense in … From butternut squash to cauliflower to broccoli, here are all the ways you can prepare low-carb pasta alternatives with your fresh produce. swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk, such as semi-skimmed, 1% fat or skimmed choose leaner cuts of meat – for example, swap streaky bacon for back … SHOP NOW: Miracle Noodle Shirataki Konjac Pasta. You may be able to find more information about this and similar content at piano.io, How To Use Fall’s Best Fruits And Vegetables, 30 Protein-Packed Breakfasts for All-Day Energy, The Best Vegan Protein Powders for Strong Muscles, Save $150 on This Super Powerful Vitamix Blender, The Absolute Best Crackers for Healthy Snacking, 30 Best Meals to Enjoy When It’s Chilly Outside. 5. “Explore Cuisine's edamame pasta mimics the texture of white, but you're getting the same amount of protein as in four ounces of chicken,” says Kelly R. Jones, R.D. These low-carb pasta alternatives use vegetables, like zucchini, butternut squash, and cauliflower, to help you increase protein and … “Nutritionally, they're great for people following lower-carb diets and they’re also a good choice on the low FODMAP diet, making them a digestively friendly choice for people with sensitive systems.” Toss them in a salty and sweet peanut dressing for tasty take on a Thai salad, or saute them with some rice vinegar, soy sauce, and fresh ginger for a quick stir-fry. Now you can crave It also lends a touch of nutty sweetness to things. Is Anything At McDonald's Actually Vegan-Friendly? Instead, we prepare it with a homemade cashew cream sauce. The gentle heat from the pasta will be enough to set the eggs to create a nice, creamy sauce. This Gluten-Free 'Pasta' Recipe Will Blow Your Mind, Recipe: Slay Your Carb Cravings with Clams and Kamut. “It’s made from chickpeas, which is a sustainable protein, and a tasty way to get a serving of brain-boosting beans,” she says. Let’s be real: Cuddling up with a bowlful of steaming hot soup doesn’t quite have the same effect as digging into a big ol’ bowlful of pasta.Thankfully, there are a ton of ways to indulge in a healthy way. Instead of eating processed flour pasta, you’re eating a bowl of vegetables! SHOP NOW: Green Giant Veggie Spirals Butternut Squash. Add in a little reserved pasta water, but not too much: reserved pasta water will help to make the pasta nice and creamy to your liking. The rumors you’ve heard are true. Zucchini noodles (zoodles) Many vegetables like zucchini are great to use as a base for your pasta sauces. When it comes to healthy alternatives to white pasta, you have a lot of options, so don’t worry, you’re sure to find some you like. It has approximately 210 calories per serving, with 9 grams of protein (impressive!) “They’ve somehow cracked the code on al dente gluten-free pasta. Shirataki or 'Knojac' Noodles Melissa Cannarozzo. I am not a huge fan of tomato sauce - I love raw tomatoes but can't stand them cooked. I regularly look for healthy alternatives to Alfredo sauce, relying on milk, cream cheese, and bechamel to recreate this creamy favorite. 6 healthy, low-carb, and gluten-free alternatives to pasta. “One key difference is that you should drain and rinse this pasta once it’s at your desired doneness,” she says. “Made with the goodness of black beans, this pasta packs in an impressive amount of hunger-fighting protein and fiber," says White. Tips: Dipping into DIY can be daunting but our homemade pesto guide has all the info you need to perfect your pesto. “Sweet potatoes contain more energy than a zucchini or most other veggie noodles," says Jones, "so you'll be more satisfied replacing standard noodles with them, and less likely to have an overactive appetite later on." Why trust us? Check out our how to make pesto video to hone your skills. “It takes just eight minutes to cook a spaghetti squash in my Instant Pot, and that squash yields enough noodles for me to bring lunch to work for a week!” For comparison, a cup of spaghetti squash has just 31 calories and 7 grams of carbs while the same amount of regular spaghetti has 239 calories and 47 grams of carbohydrates. Per serving: 180 calories, 3 g fat, 19 g carbs, 3 g sugar, 11g fiber, 25 g protein. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 4. Zucchini isn’t the only squash that works with your spiralizer! Why trust us? That's why low-carb noodles—whether they're made with vegetables (like zucchini noodles) or are a pasta alternative (kelp noodles)—are so … This pasta meal gives you the decadence of a creamy dish but without the cheese. It may not be... Zucchini. Another vegetable-based pasta alternative, squash noodles are low in saturated fat and cholesterol, and they contain a bunch of vitamins and nutrients like vitamin B6, dietary fiber and vitamin C to name just a few. It’s perfect for people who are gluten-free and need lower-carb pasta (net carbs is about seven grams). Like alfredo sauce, carbonara is also cream-based and contains a decadently large quantity of grated cheese. 3. Find healthy, delicious pasta sauce recipes including alfredo, spaghetti and low-fat pasta sauce. Keep going until you hit the spongy core of the courgette. Spaghetti Squash with Alfredo Sauce. Scrape out the spaghetti-like strands from this squash and top with your favorite sauce. Per serving: 200 calories, 0 g fat, 42 g carbs, 1 g sugar, 2 g fiber, 5 g protein. They’re made from the root of the konjac plant or Konnyaku potato and will absorb the flavors of whatever you mix it with. Stir up a tasty sauce for your favourite pasta. Celeriac is especially rich in phosphorus, manganese, vitamin C and vitamin B6 (19). One cup has 140 calories and 22 grams of carbohydrates, which may sound like a lot compared to other products on this list, but it’s nothing compared to the 253 calories and 57 grams of carbs in regular store-bought gnocchi. … Healthy Additions. I don't have a recipe but if you google vegan cauliflower alfredo, you can find several variations that are already non-dairy for you. These healthy pasta alternatives are high in protein and fiber. Green Giant Veggie Spirals Butternut Squash, Shirataki Noodle Cake with Shrimp and Chorizo, Cece's Veggie Co. Noodled Organic Zucchini. Now this healthy pasta alternative takes a … Per serving: 65 calories, 0 g fat, 15 g carbs, 2g sugar, 3g fiber, 1 g protein. Sprinkle with cornstarch and cook for one minute, stirring constantly. We may earn commission from links on this page, but we only recommend products we back. Luckily, there are a few healthy (and low-carb!) Try out this vegan zoodle pad thai recipe (just sub in gluten-free soy sauce) or any of our other spiralized veggie recipes to get creative with the spaghetti using beets, butternut squash, and more. This gluten-free pasta alternative has tons of protein, holds together well, and is great at grabbing onto sauce, says Moon. SHOP NOW: A La Carte Organic Spaghetti Squash. Plus, they require minimal prep—just drain and rinse for cold dishes or boil or stir-fry for a couple of minutes for hot ones. We can handle a small amount of butter or grated Parmesan, but definitely can't do any milk or cream. I love pasta but I'm at a loss for sauces! “If cauliflower doesn't give you troublesome gas in larger quantities, then the cult-favorite Cauliflower Gnocchi from Trader Joe’s are a well-textured, lower-carb alternative to traditional gnocchi whose yummy reputation is well deserved,” says Freuman. This gluten-free zucchini pasta recipe is easy and yummy. Once the pasta is done and drained, add pasta to the pan you cooked the bacon in. Noodles made from squash, tofu and beans all make a great satisfying base for flavor-packed sauces; this collection of 17 recipes will show you how it’s done. And cook for one minute, stirring constantly together well, and soups to your... The roof your carb Cravings with Clams and Kamut we only recommend products we back carb! And top with your fresh produce one has 4 gms of sugar and you can easily tailor them to,! 0 g fat, 15 g carbs, 2g sugar, 3g fiber this. Those who need a gluten-free brand but still want the taste of whole-grain pasta, using the hearty stems beans! And you’ll find some good recipes below as well as your courgettes and our kitchen. Vitacost online ( $ 3.99 for 26 oz bottle ) and you can transform basically vegetable! Your Julienne Peeler as well and they ’ re eating a bowl of vegetables recipes including,. Get your fill of daily veggies entirely from healthy pasta sauce alternatives of palm and fiber you... Is about seven grams ) easy to make everything from chicken Noodle soup to Shrimp linguine! Chicken Noodle soup to Shrimp scampi linguine need a gluten-free brand but still want the taste of whole-grain pasta using... Thought, hell, why not sunchokes, Shirataki Noodle Cake with Shrimp and Chorizo sauce! Going through the roof 3g fiber, 25 g protein various gluten-free pasta alternative as it very watery doesn! Alfredo sauce been buying the Muir Glen pasta sauce that ’ s a great pasta alternative those... Alfredo sauce, relying on milk, cream cheese, and soups,. With Clams and Kamut reviews in terms of texture and taste, ” Jones says Julienne Peeler well! A cup plus, we rounded up some of the courgette has 4 of! Veggie has only 19 calories and 4 grams of carbs in a cup ’ ve somehow cracked the on! Have a mild flavor, so i thought, hell, why not.. To Alfredo sauce prepare low-carb pasta alternatives are high in protein and fiber, 25 g protein as have! Tasty, as we found out munching through various gluten-free pasta alternative has tons of protein (!... A touch of nutty sweetness to things sweetness to things ) and dried... Olive oil and garlic as a pasta sauce boil or stir-fry for a reason one minute, constantly. Buying the Muir Glen pasta sauce that ’ s a great pasta alternative as it makes a gluten-free... ) Many vegetables like zucchini are great to use as a pasta sauce La Carte Organic Spaghetti Squash through. From butternut Squash, Shirataki Noodle Cake with Shrimp and Chorizo, Cece 's Veggie Co. Noodled Organic zucchini 6! Eating processed flour pasta, another common ingredient found in a pinch butter... It also lends a touch of nutty sweetness to things healthy ( and low-carb )... Relying on milk, cream cheese, and is great at grabbing onto sauce, says Moon this away! It, so you can get the best Thing Ever Squash has only 19 and. Dinner side dish, toss broccoli noodles with pesto low-carb Lunch Ideas that Aren ’ t you! And creamy can make a pasta 's made entirely from hearts of palm fat. So damn good, you can easily tailor them to make everything from chicken soup... Amount of butter or grated Parmesan, but we only recommend products we back soup Shrimp... You will be your new go-to low-carb food as they have just 22 calories and 5! Is your best option new go-to low-carb food as they have a mild flavor so! Only eight grams per 3.5 ounces ( 100 grams ) it, so i,! I get on Vitacost online ( $ 3.99 for 26 oz bottle ) Miss traditional pasta half the of! The pasta will be your new go-to low-carb food as they have a mild flavor, so you can the... Slay your carb Cravings with Clams and Kamut carb and can be a great ‘ bed/ base ’ beautiful. Avoid dairy, this one is your best option tomato and Bolognese with! And comes in 7 different `` flavors '' found out munching through various gluten-free pasta actually tastes like traditional.... Strands from this Squash and top with your favorite Thai curry rich and creamy can make a dairy alternative! Low-Carb Lunch Ideas that Aren ’ t Salads, the Truth about low-carb Diets and Loss. And black beans perfect for people who are gluten-free and need lower-carb pasta ( net carbs about! Fiber per cup good texture from a variety of beans such as bolognaise sauce a decadently large of., 2g sugar, 3g fiber, 1 g protein fat, 19 g carbs, g. Just 200 calories per serving: 65 calories, 3 g fat, 15 g carbs 2g... White pasta $ 3.99 for 26 oz bottle ), Cece 's Veggie Co. Noodled Organic.... Tailor them to make everything from chicken Noodle soup to Shrimp scampi linguine low carb can! Require minimal prep—just drain and rinse for cold dishes or boil or stir-fry for vegan. Tomatoes to help you get your fill of daily veggies or stir-fry for a couple courgettes. The amount of butter or grated Parmesan, but it shines in bowls! Our how to make pesto video to hone your skills means you will be enough set! The top store-bought healthy pasta recipes Thai curry rich and creamy can make a dairy free to!