Noodle Knowledge

Noodle Knowledge

Running out of pasta ideas? Here are the best pasta alternatives!

Whether you have a wheat allergy or are simply carb curious, you can wrap your fork with plenty of alternatives to traditional durum-wheat pasta. Here’s how a one-cup cooked serving of each compares: 

Whole-Wheat Noodles
180 cal, 7 g fiber, 8 g protein
A slightly nutty flavor and a dense, chewy texture make these best suited for hearty sauces such as a highly seasoned pomodoro (tomato sauce) or meat marinara. Keep an eye on cooking time, since whole-grain pasta can get mushy if it’s overcooked. 

Soba (Buckwheat) Noodles
200 cal, 3 g fiber, 6 g protein
These long Japanese noodles are made with buckwheat flour, giving them a rich, earthy taste and a brown color. They pair well with mushroom and meat sauces. 

Shirataki Noodles
10 cal, 1 g fiber, <1 g protein
These uber-low-cal noodles, traditionally made from a Japanese tuber but occasionally from tofu, have a neutral flavor that works well with nut-based sauces (think pesto), but their gelatinous texture may take getting used to. 

Also try…
Brown-Rice Pasta 
200 cal, 4 g fiber, 4 g protein
If you have a wheat allergy, these sweet, velvety noodles are your best bet. 

Spinach Pasta 
200 cal, 2 g fiber, 7 g protein
Its base is still traditional durum wheat, but this pasta has a distinct spinach taste and slightly denser texture that is a good match with meat or vegetarian sauces.

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