17 Healthy Vegetable Pasta Alternatives for Low-Carb Eating
Switching to a low-carb [1] lifestyle doesn’t mean giving up your favorite pasta dishes. With the rise of vegetable pasta substitute, you can enjoy satisfying meals while staying on track with your health goals.
Below, we’ve compiled 17 healthy alternatives to traditional pasta recipes, with insights from dietitians to help you choose the best options for your lifestyle.
Incorporating vegetable-based pasta substitutes can be a nutritious and satisfying way to enjoy your favorite dishes while reducing carbohydrate intake and increasing vegetable consumption.
Registered dietitian Gina Thayer, RD from Banner Fort Collins Medical Center, highlights that veggie pasta, such as those made from zucchini or butternut squash, are excellent for those aiming to lower carbohydrates and calories.
They’ll have slightly fewer or similar amounts of fiber and much less protein than traditional pasta, but they’re a great vegetable pasta substitute alternative for anyone – especially for those with gluten sensitivities, wheat allergies, or celiac disease, Thayer notes.
1. Zucchini Noodles (Zoodles)
Zoodles are a popular vegetable pasta [2] substitute made by spiralizing fresh zucchini. They’re low in carbs and calories while being rich in vitamins A and C. Zoodles retain a slight crunch, adding texture to your dish.
- Recommendation: Pair zoodles with a light tomato sauce or pesto.
2. Spaghetti Squash
When cooked, spaghetti squash naturally separates into spaghetti-like strands. It’s nutritious and high in vitamin C and fiber and is a gluten-free alternative to regular pasta.
- Recommendation: Top with marinara sauce and meatballs for a classic flavor.
3. Cauliflower Rice
While not a noodle, cauliflower rice works wonderfully in dishes like stir-fries or casseroles that traditionally use pasta. Rich in antioxidants and versatile in flavor.
- Recommendation: Use it as a base for your pasta sauces.
4. Shirataki Noodles
Made from konjac yam, shirataki noodles are extremely low in calories and carbs. Perfect for Asian-inspired dishes like stir-fry or miso soup.
- Recommendation: Rinse well before use to remove the natural odor.
5. Cucumber Noodles
Fresh cucumber noodles are hydrating and ideal for cold pasta salads. Great for hydration but less filling.
- Recommendation: Combine with Greek yogurt, dill, and lemon for a refreshing dish.
6. Carrot Noodles
Spiralized carrots add a sweet flavor and vibrant color to your meals. High in beta-carotene and adds a unique sweetness
- Recommendation: Pair with peanut sauce or curry for an Asian-inspired twist.
7. Cabbage Noodles
Shredded cabbage can be used as a noodle substitute in stir-fries or soups. Loaded with antioxidants and fiber.
- Recommendation: Saute with garlic and olive oil for a simple side dish.
8. Sweet Potato Noodles
Sweet potato noodles are naturally sweet and slightly chewy, making them a hearty alternative to regular noodles. Higher in carbs but rich in vitamins and minerals.
- Recommendation: Use in Asian-style dishes or creamy pasta recipes.
9. Broccoli Slaw
Broccoli stems, shredded into slaw, make for a crunchy pasta substitute. Excellent source of fiber and vitamin C.
- Recommendation: Serve as a base for creamy pasta sauces.
10. Beet Noodles
Vibrant beet noodles offer a sweet, earthy flavor and a stunning presentation. High in antioxidants and iron
- Recommendation: Pair with goat cheese and walnuts for a gourmet touch.
11. Eggplant Slices
Thinly sliced eggplant can replace lasagna noodles or be used in layered dishes. A rich source of fiber and antioxidants.
- Recommendation: Roast before layering to enhance the flavor.
12. Turnip Noodles
Turnips spiralize into mild-tasting rice noodles, with a satisfying crunch. Low in calories and high in vitamin C.
- Recommendation: Toss with olive oil, garlic, and herbs for a simple dish.
13. Kelp Noodles
These seaweed-based noodles are low-carb and mineral-rich. Packed with iodine, essential for thyroid health.
- Recommendation: Use in cold salads or warm soups.
14. Butternut Squash Noodles
Spiralized butternut squash offers a slightly sweet and nutty flavor. High in vitamins A and C.
- Recommendation: Pair with sage and browned butter.
15. Parsnip Noodles
Parsnip noodles are slightly sweet and earthy in flavor. A great source of potassium.
- Recommendation: Toss with olive oil and parmesan for a comforting meal.
16. Radish Noodles
Radishes can be spiralized into crunchy, peppery noodles. Low in calories and carbs, with a zesty kick.
- Recommendation: Use in stir-fries or as a topping for salads.
17. Collard Green Wraps
While not a noodle, collard greens make an excellent pasta shell replacement for dishes like lasagna.High in calcium and a great low-carb option.
- Recommendation: Blanch before use to soften the texture.
Final Thoughts
Vegetable pasta substitutes are a game-changer for anyone looking to cut carbs, boost nutrients, and enjoy a variety of flavors. Whether you’re a fan of spiralized veggies or unique options like shirataki noodles, there’s something for every palate. Try these healthy pasta alternatives, and discover how delicious low-carb meals can be!
Swap your carbs for delicious, nutrient-packed veggie pasta! Discover 17 healthy vegetable pasta substitutes and check out our Best Foods that Rapidly Slim & Heal in 7 Days.
FAQs
1. Is vegetable pasta healthy?
Yes, vegetable pasta substitute is healthy as it is lower in carbs and calories than traditional noodles while providing vitamins, minerals, and fiber. However, it may have less protein compared to traditional pasta.
2. What is the healthiest veggie pasta?
Zucchini noodles (zoodles) and spaghetti squash are among the healthiest options due to their low-calorie, low-carb, and nutrient-rich profiles.
3. Is veggie pasta still a carb?
Yes, but it generally has significantly fewer carbs than traditional wheat pasta, especially options like zucchini, spaghetti squash, or shirataki noodles.
4. Can diabetics eat veggie pasta?
Yes, vegetable pasta is a great option for diabetics as it is lower in carbs, helping to manage blood sugar levels. However, portion control and toppings are key.
5. Is vegetable pasta keto-friendly?
Many vegetable pastas, like zucchini noodles and shirataki noodles, are keto-friendly due to their low carbohydrate content.
6. How long is veggie pasta good for?
Freshly made vegetable pasta can last 3–5 days in the fridge when stored in an airtight container. Cooked vegetable pasta should be consumed within 2–3 days.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
