How Many Carbs In Chickpea Pasta

Chickpea Pasta Nutrition Facts

Alexandra Shytsman’s “Verywell” is a short story. Shape-shifting meals appear to be becoming increasingly popular these days. Almonds were first transformed into milk. The cauliflower was then transformed into rice. You may now get pasta that is made from beans! It is only recently that chickpea pasta has made its way into mainstream cuisine culture. Chickpea noodles, an alternative to standard wheat-based noodles, are created by pounding chickpeas into a paste and cooking them. Some people use tapioca and pea protein to help with binding.

Featuring a high protein and fiber content along with a wide variety of micronutrients, these unconventional noodles are a delicious and nutritious alternative to traditional spaghetti, penne, and lasagna.

Do you want to know how this strange pasta compares to the original?

Nutrition Facts

The United States Department of Agriculture has published the following nutritional information for chickpea penne pasta. In a 2-ounce (57-gram) serving, you’ll receive the following nutrients.

Chickpea Pasta Nutrition Facts

190 calories; 3.5 grams of fat; 65 milligrams of sodium; 32 grams of carbohydrates; 8 grams of fiber; 6 grams of sugar; 14 grams of protein


Carbohydrates account for approximately 60% of the total calories in chickpea pasta. These aren’t just a bunch of empty carbohydrates. Chickpeas include a complex carbohydrate, which is a beneficial carbohydrate since it provides energy and helps you feel fuller for longer periods of time. With each dish, you’ll receive eight grams of fiber as well. Most of the carbohydrate content in chickpea pasta is provided by a little quantity of naturally occurring sugar.


Chickpea pasta contains just 3.5 grams of fat per serving, making it a low-fat option. Chickpeas offer the majority of the fat in this dish, which is a healthy polyunsaturated fat.


I bet you didn’t realize your pasta was a protein powerhouse until now! Chickpea pasta, which contains 14g of this macronutrient in just two ounces, is an excellent source of this nutrient.


Grab your spaghetti pot for a delicious way to get some vitamins and minerals into your diet. Besides containing 30 percent of your daily required dose of iron, chickpea penne also includes considerable levels of potassium, magnesium, and phosphorus, among other nutrients.

Health Benefits

Chickpea pasta has a slew of advantages that will compel you to experiment with this pasta substitute.

Serves as an Allergy-Friendly Alternative

Chickpea pasta may be a welcome dietary supplement for people who are allergic or intolerant to wheat, gluten, soy, dairy, or eggs. It is particularly allergy-friendly because it has only four non-allergenic components.

Helps Build Muscle

Because of the high nutritious density of chickpea pasta, it is a generally healthy option.

One serving contains 13 grams of protein, which is more than 25% of the recommended daily intake. Protein is essential for the body’s ability to build muscle, repair wounds, and produce essential hormones and enzymes, among other things.

Promotes Digestive Health

Chickpea pasta, which has seven grams of fiber per serving, can aid in digestion and the development of a more balanced microbiota.

Reduces Risk of Chronic Disease

Diets high in fiber can also assist to lower the chance of developing some chronic illnesses. Fiber consumption is related with lower cholesterol levels, enhanced heart health, and a lower risk of obesity, among other benefits.

Boosts Immunity

It is important to have the optimum quantity of iron to strengthen your immune system—by preventing iron-deficiency anemia—as well as to ensure that the cells in your body are functioning properly.


Chickpea pasta can have a variety of ingredients. Chickpeas, tapioca, pea protein, and xanthan gum are all included in certain brands. Allergic reactions to any of these components are conceivable, although they are quite rare. Chickpea pasta is an excellent option for most individuals who have food allergies or sensitivities since it has the advantage of being free of wheat, gluten, and other common allergens. If you know you have an allergy to chickpeas or beans, you’ll want to avoid this sort of pasta, for obvious reasons.

Adverse Effects

While the fiber in chickpea pasta is beneficial to the majority of individuals, those who are required to follow a low-fiber diet due to medical reasons should avoid this product entirely.


For the time being, there are just a few of manufacturers that create chickpea pasta, so there isn’t a wide variety of items to choose from. Chickpea pasta, on the other hand, is available in a variety of shapes and sizes, including spaghetti, rotini, penne, elbows, and shells. If you’re like me, you’re interested in seeing how a cuisine manufactured with other components compares to “the original,” which is pasta made with wheat. Chickpea pasta outperforms wheat pasta (particularly the sort prepared with refined flour) in terms of nutritional value in a variety of ways.

The extra fiber and protein levels might also help you feel fuller for longer.

Then there’s the fiber advantage, with seven grams of fiber compared to three.

The chickpea variety, in addition, contains higher levels of potassium, magnesium, and iron than the other two varieties.

How to Prepare

When it comes to cooking times, chickpea pasta is equivalent to those of wheat pasta. The chickpea rotini made by Banza brand takes seven to nine minutes to cook, shells take eight to nine minutes, and linguine takes eight to ten minutes to cook, according to the company. The entire process of putting a chickpea pasta meal on the table will take no more than 30 minutes. Cooking times and procedures may differ from one brand to another. Some chickpea pastas, for example, turn gummy when they are cooked.

  • When cooking chickpea pasta, you may observe that it produces a substantial quantity of froth.
  • To avoid this from happening, consider adding more water to the pot, lowering the heat down, or adding a little amount of oil.
  • Many consumers believe chickpea pasta’s flavor is indistinguishable from “the real thing,” while some taste testers have noted a noticeable nuttiness in the pasta’s flavour.
  • Furthermore, the structure of chickpeas is highly resistant to boiling, so the pasta does not get mushy when it is cooked.
  • If you perceive a nutty flavor in the chickpea pasta, take advantage of it by serving it with complementing flavors such as winter squash, walnuts, or a cream sauce.

Make a large batch of chickpea pasta and store it in the fridge for use during the week to meal prep a take-to-work lunch. Alternatively, if you aren’t quite ready to commit to bean-based pasta as a main meal, try it as a savory side dish instead.

Healthy Chickpea Pasta Recipes to Try

Every editorial product is chosen on its own merits, while we may be compensated or earn an affiliate commission if you purchase something after clicking on one of our affiliate links. As of the time of writing, the ratings and pricing are correct, and all goods are in stock.

Is chickpea pasta healthy?

Have you ever tried chickpea pasta? If not, you should. If this is the case, you’re in good company. More and more Americans are consuming it these days, and for a variety of other reasons as well. In addition to being a high-protein, gluten-free, and low-carb alternative to typical pasta, it’s also delicious. In addition, the nutty taste makes it a pretty darn great snack. Given the phenomenal expansion of plant-based diets, it’s hardly surprising that they’re becoming more popular. According to the International Food Information Council’s 2020 FoodHealth Survey, 28 percent of Americans report they eat more plant-based protein than they did in the previous year.

Below, you’ll find out what health experts have to say about this pasta substitute, as well as important information you should know before you try it.

Chickpea pasta nutrition

Chickpeapasta is a dish that has been prepared to the bare minimum. The fact that chickpeas aren’t naturally found in pasta form means that it has been processed. However, it comprises only a few ingredients, often as few as chickpeas. According to the United States Department of Agriculture, a 2-ounce serving of chickpea pasta contains between 190 and 230 calories, 2 to 3.5 grams of fat (up to 4 percent of the daily value, or DV), 0 to 45 milligrams of sodium (up to 2 percent of the daily value), 32 to 37 grams of carbohydrates (up to 13 percent of the daily value), 5 to 8 grams of fiber (up to 29 percent of the daily value), 1 to 2 grams of sugar, and up to 13 (USDA).

Chickpea pasta vs. wheat pasta

Jen Scheinman, RDN, a registered dietitian nutritionist, adds that compared to wheat pasta, which provides just 7 grams of protein and 3 grams of fiber per serving, “this is a significant difference.” Aside from that, chickpea pasta is completely free of saturated fat, cholesterol, and added sugar. (See how normal pasta may be both nutritious and delicious.) As reported by the USDA, each serving contains 29 to 66 milligrams calcium (up to 6 percent of the daily value), 3 to 4 milligrams iron (20 percent of the daily value), 510 to 622 milligrams potassium (up to 15 percent of the daily value), 175 to 224 milligrams phosphorous (up to 20 percent of the daily value), 46 to 60 milligrams magnesium (up to 15 percent of the daily value), and up to 2 milligrams zinc (20 RD Cindy Dallow, PhD, RD of My Body My Life Nutrition and Fitness explains that two ounces is equal to around a cup of cooked pasta.

“The wonderful thing about chickpea pasta is that it is gluten-free and high in protein and fiber, making it an excellent choice for anybody looking to consume less meat or decrease their cholesterol levels.” The salt content of chickpea pasta is minimal, and it includes iron and potassium.” Chickpea pasta generally contains around 20 percent of the daily recommended intake of iron per serving, according to the USDA.

Combine the pasta with a source of vitamin C to aid in the absorption of plant-based iron by your body. It might be as simple as squeezing lemon juice into a pasta salad to do this. Alternatively, you might combine the spaghetti with tomato sauce or tomato slices.

Is chickpea pasta keto-friendly?

Anyone following a ketogenic diet may ask if chickpea pasta is suitable for their needs. It is dependent on the situation. Carbohydrate intake is generally limited to 50 grams per day on the ketogenic diet. Furthermore, even though chickpea pasta is lower in carbs, it is still packed with chickpeas, which are high in carbohydrates. It is possible that the 32 to 37 grams of carbs in a normal serving of chickpea pasta might be accommodated within the parameters of a ketogenic diet. However, it may be difficult to stick to only 18 or so grams of carbs for the remainder of the day.

You get many other health benefits from chickpea pasta, too

Chickpea pasta also contains resistant starch, which is beneficial. Scheinman explains that “legumes, such as chickpeas, include a form of fiber known as resistant starch, which has a number of major health advantages.” Resistance starch is not digested by the human digestive system, so it gets to the large intestine where it can provide food for the beneficial bacteria in our gut, according to the researcher. The use of resistant starch may have health benefits, such as enhanced insulin sensitivity and blood glucose levels, greater satiety, and the possibility of weight loss.

According to Jody Bergeron, RN, a registered nurse who works in critical care for Cape Cod Healthcare in Massachusetts, pulses have the potential to lower the risk of developing cardiovascular disease, diabetes, and constipation.

Types of chickpea pasta to choose from

“There are two primary sorts of chickpeas: the light-seeded Kabuli and the smaller, dark-seeded Desi,” explains Bergeron. “Kabuli chickpeas are the more common variety.” The Kabuli chickpea is what we often refer to as the garbanzo bean in the United States. Chickpeas are available in a variety of colors, including black, green, and red. The garbanzo bean is the source of the majority of chickpea pasta varieties. (See the best varieties of beans for plant-based protein for more information.) Chickpea pasta is available in a variety of shapes and sizes.

Because there are several brands of chickpea pasta available, including Banza, Tolerant Foods, Barilla, Chickpea, Whole Foods Market, Olo Organic, and Explore Cuisine, there are numerous different ingredient combinations to choose from.

Others may also contain rice flour and pea protein, among other ingredients.

Risks and side effects of chickpea pasta

When eating higher-fiber foods, you should gradually increase your consumption over time so that your body becomes accustomed to the increased fiber intake. It is possible to suffer from gastric distress and abdominal cramps in the absence of these precautions.

According to Dallow, “start with once a week and gradually increase the frequency from there.” It is the oligosaccharides found in chickpeas that are not absorbed, according to Bergeron’s research. “They are fermented by bacteria in the colon, which can cause gas and bloating,” according to the CDC.

How to eat chickpea pasta

What’s the quickest and most convenient method to include chickpea pasta into a meal? “You can substitute it for spaghetti in any recipe,” says Vandana Sheth, RDN, a registered dietitian nutritionist and author of My Indian Table. “I cook a variety of dishes, including mac and cheese, pasta primavera, lasagna, and even fried rice.” Yes, there is chickpea rice available on the market. (Try these delicious and nutritious pasta dishes that one certified dietitian recommends.) Chickpea pasta may also be used in soups, pasta salads, and noodle bakes, among other dishes.

In addition to classic tomato sauce, you may serve the pasta with a homemade light Alfredo sauce or even pesto instead of the typical tomato sauce.

Bottom line

When it comes to eating chickpea pasta, there is no set limit on how often you can indulge. Just be sure to incorporate it into a well-balanced meal. “I urge my customers to fill half of their plate with vegetables, a quarter with lean protein, and a quarter with carbohydrates,” Sheth adds of her recommendations. (Here’s a healthy spaghetti dish from a qualified dietitian that you might like to try.) For instance, chickpea pasta with grilled fish, broccoli, and grape tomatoes is a delicious combination.

See also:  How Much Pasta Per Serving

It is technically possible to fill half of your plate with chickpea pasta and the other half with vegetables if you use chickpea pasta, according to her.

Heads Up: Your Favorite Healthy Pasta Banza Is Currently on Sale for Prime Day

While all pasta may be considered healthy, some noodles are significantly more nutritious than others — and the increasingly popular chickpea spaghetti is a really good option. Popular brands such asBanza and Barilla might differ slightly in terms of ingredients, flavor, and nutritional value, but on the whole, these products are a nutritious and full dinner no matter which one you choose to cook for yourself. Here’s all you need to know before you go out and get a takeout box for supper tonight: The Banza Chickpea Pasta (Pack of 6) may be purchased on

Is chickpea pasta actually good for you?

Yes! Chickpeas are plant-based powerhouses that are high in both protein and fiber, with up to 8 grams of both in a 12-cup serving of chickpeas itself. Furthermore, they, together with other pulses such as beans, peas, and lentils, are a sustainable food source. Chickpea pasta, on the other hand, deserves all of the attention it can receive from the public. According to the manufacturer, a conventional 2-ounce serving size contains slightly less calories, twice the fiber and up to four times the protein of regular wheat-based pasta.

It may also offer some cost-saving advantages because you won’t have to purchase an additional protein (such as beef or chicken) to have supper on the table as quickly.

While regular pasta also contains plant-based protein and fiber, chickpea pastas include higher concentrations of iron and potassium, two elements that are critical for proper circulation in the body.

Is chickpea pasta low carb?

An average serving of chickpea pasta has between 30 and 35 grams of total carbohydrates, which is up to 40 percent less than standard pastas. A portion of cooked wheat-based pasta has around 35-45 grams of carbohydrates. The variation is dependent on the type of pasta used as well as the precise flour mixture used.

Chickpea Pasta Nutrition Facts

2 ounces is the recommended serving size. Chickpea Rotini from Barilla

  • 190 calories
  • Total carbs: 34 grams
  • Total fiber: 8 grams
  • Protein: 11 grams
  • Saturated fat: 0.5 grams
  • Iron: 15 percent of daily value
  • Potassium: 15 percent of daily value

Regular Pasta Nutrition Facts

2 ounces is the recommended serving size. Rotini Barilla Regular (Regular Rotini)

  • 200 calories
  • 42 grams of total carbohydrates
  • 3 grams of total fiber
  • 7 grams of protein
  • 0 grams of saturated fat
  • 10 percent of the daily value for iron
  • 2 percent of the daily value for potassium

Is chickpea pasta good for weight loss?

200 calories; 42 grams of total carbohydrates; 3 grams of total fiber; 7 grams of protein; 0 grams of saturated fat; 10 percent of the daily value for iron; 2 percent of the daily value for potassium

Is chickpea pasta good fordiabetics?

Images courtesy of KarpenkovDenisGetty Images Yes, as compared to typical spaghetti, it is a lower-glycemic option for those who want to improve their blood sugar control. It is the glycemic index of a product that determines how it will effect your blood sugar when consumed on its own. The combination of protein and fiber included in these tiny beans helps to slow down digestion, resulting in a more steady rise in blood sugar after a meal, according to research. If you’re covering your pasta dish in sweetened sauce or sprinkling “glazed” (code for sugary!) shrimp or chicken on top, you may notice a higher jump in blood sugar after eating, according to research.

What’s the healthiest pasta?

Pastas made only of beans are your go-to meal option throughout the week. Try to find products that include only “chickpea flour” or “chickpeas” in the ingredients list, such as Barilla’s newest version, or look for products that utilize another flour produced from peas or beans to add extra fiber and protein to the recipe. For example, Barilla’s version with pea protein isolate has 14 grams of protein per serving, whereas Barilla’s version with pea protein isolate has 11 grams of protein per serving.

Chickpea Pasta.

Try to keep the salt content of all-in-one frozen dinners with chickpea pasta under 500mg per serving when shopping for these dishes.

Being honest with yourself is the greatest approach to figure out where and how to begin a new endeavor of any kind.

The Best Chickpea Pasta You Can Buy

Veggie Pasta with Chickpeas Variety Pack (6 Pack) Chickpea Fusilli Made with Organic Chickpeas (6 Pack) Check out for more information. $29.76 Pasta made with organic chickpeas (6 Pack) $60.02 Chickpea Rotini is a type of pasta made from chickpeas (10 Pack)

How to Make Chickpea Pasta

Jamie Grill International (JGI) Photographs courtesy of Getty Images Following these short cooking instructions will enhance nutritional quality, increase taste, and turn chickpea pasta into a money-saving dinner that you can prepare and cook in minutes.

1. Cook for 6 minutes.

Al dente pastas are absorbed more slowly, resulting in more sustained energy, although the chickpea kind may require less cooking time than you are accustomed to. You can follow the guidelines on the box or bag, but I find that chickpea pastas taste best after they have been boiled for six minutes or more.

2.Season with herbs, spices, and olive oil.

Extra virgin olive oil, herbs, spices, and sea salt are used to enhance the flavor of the dish without compromising nutritional value. You don’t have to include protein in the form of fish or meat, but you may if you’re planning a larger lunch. If you’re a vegetarian, use a combination of cheeses such as part-skim ricotta and shaved parmesan to prevent overindulging in overall calories or salt intake.

3.When in doubt, add more vegetables.

This will make your pasta meal a little lighter, so you won’t feel overstuffed when you eat it — which is especially important if you’re included meat or seafood in your recipe. My recommendation is to double the amount of vegetables you would regularly eat and lower the amount of pasta you would normally eat in half or by a third. While maintaining the flavor, adding more fiber, and generally increasing the nutritional content, no one will be able to tell the difference. Keep frozen, fresh, and canned versions of your favorite vegetables on available to include into any meal, at any time of the day or night.

Jaclyn “Jackie” London, MS, RD, CDNA is a registered dietitian who holds a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University.

This material was generated and maintained by a third party and imported onto this website in order to assist users in providing their email addresses for further consideration.

Eat This Much, your personal diet assistant

The essential information is as follows: Amount of calories in 3 oz Chickpea Pasta Tolerant: 281 60 g 3 g 14.0 g 10.0 g 0 mg 0 g 13 mg 2 g 0 gReport a problem with this food 60 g 3 g 14.0 g 10.0 g 0 mg 0 g 13 mg 2 g 0 g

Nutrition Facts
For a Serving Size of (g)
How many calories are in Chickpea Pasta? Amount of calories in Chickpea Pasta:Calories Calories from Fat(%)
% Daily Value *
How much fat is in Chickpea Pasta? Amount of fat in Chickpea Pasta:Total Fat
How much sodium is in Chickpea Pasta? Amount of sodium in Chickpea Pasta:Sodium
How much potassium is in Chickpea Pasta? Amount of potassium in Chickpea Pasta:Potassium
How many carbs are in Chickpea Pasta? Amount of carbs in Chickpea Pasta:Carbohydrates
How many net carbs are in Chickpea Pasta? Amount of net carbs in Chickpea Pasta:Net carbs
How much sugar is in Chickpea Pasta? Amount of sugar in Chickpea Pasta:Sugar
How much fiber is in Chickpea Pasta? Amount of fiber in Chickpea Pasta:Fiber
How much protein is in Chickpea Pasta? Amount of protein in Chickpea Pasta:Protein
Vitamins and minerals
How much Vitamin A is in Chickpea Pasta? Amount of Vitamin A in Chickpea Pasta:Vitamin A
How much Vitamin C is in Chickpea Pasta? Amount of Vitamin C in Chickpea Pasta:Vitamin C
How much Calcium is in Chickpea Pasta? Amount of Calcium in Chickpea Pasta:Calcium
How much Iron is in Chickpea Pasta? Amount of Iron in Chickpea Pasta:Iron
Fatty acids
Amino acids
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

If you have an issue with this meal, please let us know. Please keep in mind that any things purchased after clicking our Amazon buttons will result in a small referral bonus for us. If you do choose to click on these, thank you very much! Zen orange is a great color to wear. I never skip arm day—buff broccoli is my favorite.

The Truth About Chickpea Pasta

Shutterstock Who doesn’t enjoy a steaming hot bowl of spaghetti on a cold winter night? No matter if you’re slurping up a big dish of spaghettismothered in tomato sauce or chowing down on buttery bowtie noodles dusted with Parmesan cheese, it’s the quintessential Italian comfort meal. Despite this, pasta is far from a wholesome food, given to its extremely high carbohydrate content, use of refined white flour, and lack of protein. All of that, though, is changing. Chickpea pasta, sometimes known as “healthier” pasta, is a gluten-free alternative produced from chickpea powder that is becoming increasingly popular.

It’s one of the current food fads that everyone is talking about right now, thanks to a few nutritional perks that it provides.

Is it genuinely better for you than conventional pasta in terms of nutrition?

However, it is the source of those carbohydrates (chickpeas, rather than white flour) that provides the fashionable pasta a few additional points in the health department over traditional spaghetti.

Here are some of the reasons why you should try preparing a bowl of the pea-based noodles for yourself this week.

Chickpea pasta is better for your gut health

While it is true that chickpea pasta is not a low-carb dish, it is made up of the healthy sort of carbohydrates: complex carbs, as opposed to normal white pasta, which is made up of simple carbs. Because they include more fiber, they digest more slowly and help you feel fuller for a longer period of time. According to a Business Insider review, the typical serving of Banza pasta (one of the most popular chickpea pastas on the market) includes 13 grams of fiber, but the average dish of Barilla white pasta contains only two grams.

It is not only because of the fiber and complex carbohydrates that chickpea pasta is healthier for your digestive and gut health, but also because it is gluten-free, which can make it a more digestion-friendly choice, especially for those who have an intolerance or sensitivity to gluten or wheat.

How many carbs are in Chickpea Pasta?

Asked in the following category: General The most recent update was made on May 20th, 2020. A serving of chickpea pasta has between 30-35 grams of total carbohydrate, which is up to 40% less than standard pastas of the same size. One cup of cooked wheat-based pasta has around 35-45 grams of carbohydrates. From 25 grams of protein, 13 grams of fiber, and 42 grams of netcarbs per serving (compared to 13 grams of protein, 4 grams of fiber, and 70 grams of netcarbs for a traditionalpastaserving), Banza pasta is low in glycemic index and gluten-free.

  1. In the second place, is Chickpea Pasta more nutritious than normal pasta?
  2. It has double the amount of protein and four times the amount of fiber found in normal pasta, while containing less carbohydrates.
  3. What is the lowest carbohydrate pasta available?
  4. They’re a popular low-carb alternative to topasta since they’re quite satisfying yet containing little calories and carbs.
  5. Is red lentil spaghetti considered a carbohydrate?


All of the ingredients in Chickapea Pasta are organic, including the chickpeas and lentils, which are both members of the pulse family. Plentiful in protein and fiber, pulses are the dried seeds of peas, edible beans, lentils, and chickpeas, among other legumes. They are also low in fat. As a result, they are a nutritious complement to any meal.

A dish of Chickapea Pasta will undoubtedly send your body and taste sensations into a frenzy of celebration! For more information, please see our complete Nutrition Label. See all of the great health advantages that eating pulses may provide you with in the list below!

Super Nutritious

Chickapea is a nutritional powerhouse, including complex carbohydrates, thiamine, niacin, magnesium, iron, B vitamins, zinc, phosphorus, and antioxidants, among other minerals. Moreover, it has a high concentration of probiotics for a healthy gut and a significant amount of folate for a healthy pregnancy. A Superfood that you can feel good about eating? You betcha!

Protein Power

Chickapea has 23 grams of protein every 3.5oz serving, which is the same amount of protein as a 3oz portion of salmon or chicken! Furthermore, it contains 40% of your daily iron need! What is it about protein that is so important? Amino acids are the building blocks of protein. In your muscles and throughout your body, amino acids serve as the building blocks. You would not be able to develop, repair, or maintain muscle tissue if you did not have them.

Full of Fibre

3.5oz of Chickapea has 23 grams of protein, which is the same amount of protein as a 3oz of salmon or chicken. It also contains 40% of your daily iron requirements! The importance of protein may be explained as follows: Amino acids are the building blocks of protein. In your muscles and throughout your body, amino acids serve as the structural components. You would be unable to develop, repair, or retain muscle tissue if you did not have them.

See also:  How To Cook Zoodles For Pasta

Low Glycemic Index

GI stands for glycemic index, and it is a system that classifies meals according to how much they boost blood sugar levels when compared to white bread or glucose sugar. Canned beans and lentils, for example, are low in glycemic index (GI), and hence do not induce an increase in blood sugar levels. While this is especially significant for persons with diabetes, studies have shown that it is also associated with a decreased risk of developing diabetes and cardiovascular disease.

Heart Healthy

This high-fiber pasta will aid in the reduction of cholesterol, the prevention of heart disease, and the maintenance of cardiovascular health. Potassium, vitamin C, and B-vitamins are also included in chickapea pasta, all of which are helpful to cardiovascular health.

Simply Made

There are no artificial components, only natural ones! Healthy and delicious organic foods that are free of gluten and GMOs, as well as vegan and Kosher. It’s just organic chickpeas and lentils, that’s all.

Calories in Banza Chickpea Spaghetti and Nutrition Facts

Calories per serving190 percent of the daily recommended intake Total Fat3.50g4 percent Saturated Fat0.000g0 percent TransFat0.000g Total Fat3.50g4 percent Saturated Fat0.000g0 percent TransFat0.000g Sodium35mg Cholesterol0mg0 percent Cholesterol0mg0 percent 2% of the population Carbohydrates in total: 32.00g 12 percent dietary fiber5.0g18 percent sugars2.00g12 percent dietary fiber Protein12.00g 40 milligrams of vitamin D and calcium 3 percent iron3.00mg17 percent potassium510mg11 percent calcium3.00mg * The percent Daily Value (DV) of a nutrient in a portion of food indicates how much that nutrient contributes to a person’s daily diet.

For general nutrition guidance, 2,000 calories per day is recommended. Is the information on this page incorrect or incomplete? To make changes, click here. Updated at 6:54 p.m. on July 20, 2018. FatSecret Platform API is the source of this information.

Calorie Breakdown:Carbohydrate (62%)Fat (15%)Protein (23%)

The following calculations were made using an RDI of 2000 calories: What is my Recommended Daily Intake (RDI) for this supplement?


There are190 caloriesin 2 oz dry (56 g) of Banza Chickpea Spaghetti.
Calorie breakdown:15% fat, 62% carbs, 23% protein.

Related Pasta from Banza:

Shells Made from Chickpeas
Chickpea Pasta
Chickpea Rotini
Penne Chickpea Pasta
Chickpea Pasta MacCheese

More Products from Banza:

Four Cheese Pizza
Pizza Crust
Roasted Vegetable Pizza
Margherita Pizza
Chickpea Rice
view all banza products

Other Types of Spaghetti:

Whole Wheat Spaghetti Noodles with Meat Sauce
Meatless Spaghetti with Tomato Sauce
Spaghetti with Tomato Sauce and Meatballs
Whole Wheat Spaghetti
Spaghetti with Tomato Sauce and Vegetables
view more spaghetti nutritional info

Other Types of Pasta:

Pasta with Meat Sauce
Lasagna with Meat
Meatless Pasta with Tomato Sauce
view more pasta nutritional info : Banza Chickpea Pasta, Shells – Gluten Free Healthy Pasta, High Protein, Lower Carb and Non-GMO – (Pack of 6) : Grocery & Gourmet Food

On October 17, 2017, a review was conducted in the United States. Linguine is the flavor that this dish is named for. 8 ounces in volume (Pack of 6) Purchase that has been verified Oh my goodness! This is the gluten-free linguine pasta that I’ve been dreaming of for months! As other reviewers have stated, this Banza pasta is superior to any other gluten-free pasta that I have tasted in the past. And because I’m celiac, and the only celiac in my family, my family and I have tried each and every one of them.

  1. Other gluten-free pastas disintegrate in the cooking water within a few minutes of being added to the boiling water.
  2. Following the cooking instructions on the box, I cook it for 10 minutes in salted boiling water until it’s tender.
  3. It also contains more protein than a lot of other types of pasta.
  4. It’s absolutely perfect!
  5. Everything considered, it’s a win!
  6. The sweet and usually sauce-covered embrace of pasta beckoned to me, and I longed for it.
  7. It was delicious!

I find it to be an excellent substitute for pasta, especially for those who want to maintain a higher protein intake while reducing carbohydrate intake.

Prepare it in the manner in which you prefer your pasta; you will not be disappointed.

Believe me when I say that it is delicious.

Ziti is the name of the flavor.

The flavor and texture are extremely similar to the real thing.

First and foremost, the cooking time required is extremely brief.

I wouldn’t recommend it for anyone trying to follow a very low carbohydrate diet, but it’s probably fine if you’re trying to moderate or reduce the carbs in a typical meal plan.

8 ounces in volume (Pack of 6) Purchase that has been verified This product is absolutely fantastic!

Three days after it arrived, we served the angel hair at a large dinner party and EVERYONE had a second helping.

Lots of amazed looks and comments.

We plan to try the other Banza products next.

We enjoy a tuna and Banza pasta salad with red onion, multi colored peppers, evoo and lemon juice.

Thanks Banza for keeping my family healthy and happy.

We enjoy a tuna and Banza pasta salad with red onion, multi colored peppers, evoo and lemon juice.

Thanks Banza for keeping my family healthy and happy.

(Meaning that without probiotics, I get gassy.

The box is surprisingly empty, the pasta is filled to barely reach the top of the window on the front of the box.

it’s kind of a waste of box, but it’s not a big deal in the end.

I cooked it until it was my preferred texture, and strained away the cooking water.

It was very excellent!

Also, my leftovers the next day weren’t soggy, this pasta doesn’t absorb liquids over night.

5.0 out of 5 stars Filling pasta, yum.

(Meaning that without probiotics, I get gassy.

The box is surprisingly empty, the pasta is filled to barely reach the top of the window on the front of the box.

it’s kind of a waste of box, but it’s not a big deal in the end.

I cooked it until it was my preferred texture, and strained away the cooking water.

It was very excellent!

Also, my leftovers the next day weren’t soggy, this pasta doesn’t absorb liquids over night.

Images in this review Reviewed in the United States on June 21, 2019 Flavor Name: Penne 8 ounces in volume (Pack of 6) Purchase that has been verified Hey you wanna fart for days?

Locked mybowels up.

Because of the cost of petrol, I will not be purchasing again.

Rigatoni is the name of the flavor.

So far, I’ve damaged two boxes of this particular pasta.

Despite the fact that I had two additional taste and texture food experts aiding me, the second box was undercooked.

All I have to do now is find out how to prepare it to our specifications.

I tried pasta made from chickpeas that has half the carbs of regular wheat noodles — and this stuff is the real deal

On October 17, 2017, it was reviewed in the United States. Linguine is the name of the flavor. 8 oz. in weight (Pack of 6) Purchase has been verified Omigosh! Gluten-free linguine pasta has been on my wish list for quite some time. As other reviews have indicated, this Banza pasta is superior to any other gluten-free spaghetti that I have tried in the past. And because I’m celiac, and the only celiac in my family, my family and I have tried each and every single one of them. That is, it tastes just like “real” pasta, and it cooks up nice and firm in the same way that “real” pasta does when cooked.

  • While this pasta behaves similarly to ordinary pasta, cooking it to “al dente” or even beyond without it breaking apart is an option if desired.
  • This dish is a hit with my family, who couldn’t tell the difference when I presented it to them the first time.
  • Up to this point, I’ve served it as a side dish to my spaghetti meat sauce, as well as a side dish to roast chicken in my “pasta cappellini with lemon, garlic, and parsley” meal.
  • It’s a big hit with my family!
  • Review conducted in the United States on August 18, 2015Flavor Name: RotiniSize: 8 Ounce (Pack of 6) Purchase has been verified During a recent attempt to reduce our overall carbohydrate intake, my wife and I had mostly discontinued the use of pasta in our daily meals at home.
  • At Sprouts, I first noticed Banza and decided to give it a shot.
  • In order to promote this new product, I’m taking some time out of my day to write a review.

It takes the same amount of time to make and tastes just as delicious.

Personally, I prefer to prepare mine in the following manner:.

Believe me when I say that it’s wonderful!

Ziti is the flavor that we’re talking about today.

in weight (Pack of 6) Verified Purchase It has been my experience that the Banza brand is the best tasting wheat pasta alternative available.

I’d also like to bring out two points.

For the second time, while this pasta has a larger net carbohydrate count than some other bean-based pastas, it is still far fewer in carbohydrates than any wheat pasta I have seen.

Angel Hair was the flavor that was reviewed in the United States on February 26th.

in weight (Pack of 6) Purchase has been verified Exceptional quality with this product.

A huge dinner party was held three days after the angel hair was delivered, and EVERYONE enjoyed a second helping of the delicious dish.

There were a lot of surprised stares and comments.

We intend to experiment with the rest of the Banza items in the future.

Shells is the name of the flavor.

in weight (Pack of 6) Purchase has been verified Banza products are among of my favorites; the shells cook up wonderfully and have double the protein and half the net carbohydrates of traditional semolina pasta.

Extremely nutritious and delicious.

5.0 stars out of 5 for this product I’ve made a permanent change to my pasta preferences.

Banza products are among of my favorites; the shells cook up wonderfully and have double the protein and half the net carbohydrates of traditional semolina pasta.

Extremely nutritious and delicious.

The photographs in this review On December 10, 2016, the United States Supreme Court upheld the decision.

8 oz.

(This means that if I don’t take probiotics, I become gassy.) In such case, I just take probiotics before and after eating vegetable pastas and I am perfectly healthy.

The box is unexpectedly empty, and the spaghetti is just just enough to fill it up to the top of the window on the front of the container.

It’s a bit of a waste of a box, but it’s not a major concern in the grand scheme of things.

My chosen texture was achieved by a combination of cooking and straining the cooking water.

This dish was just fantastic!

Also, my leftovers were not mushy the next day since this pasta does not absorb liquids over night like other pastas.

5.0 stars out of 5 for this product Yummy spaghetti with a lot of flavor.

I adore vegetable pastas, even though they are more difficult for me to digest than standard spaghetti.

I don’t have any pasta-related allergies, so I don’t *need* to look for alternatives; instead, I appreciate having a variety of choices.

It is possible to reduce the height of the cardboard by half.

I started by boiling salted water and adding the chickpea penne like I would any other pasta.

I topped it with a thick sauce and a sprinkle of green chile infused oil for a unique flavor combination.

The penne was a touch chewier than regular pasta, which I found to be appealing.

This pasta has beyond my expectations, and I will purchase it again without hesitation.

Penne is the name of the flavor.

in weight (Pack of 6) Purchase has been verified Hey, do you want to fart for a few days?

I had my bowels sewn up.

Because of the cost of petrol, I will not be purchasing again in the immediate future.

8 oz.

As of right now, I’ve trashed two boxes of this pasta!

Although I had two more taste and texture foodies aiding me, the second package was undercooked.

All I have to do now is figure out how to prepare it to our specifications.

  • In addition to tasting like conventional pasta, Banza noodles include 25g of protein, 13g of fiber, and 40% less net carbohydrates than traditional pasta
  • Banza noodles are available in two varieties: plain and flavored. I make an effort to eat as healthfully as possible, but I am not willing to give up my favorite foods. Banza noodles, on the other hand, are so delicious that I only purchase them. The Banza brand of pasta is available at most major retailers like Walmart, Target, Thrive Market, and Amazon for $3 a box. In four years, Banza has surpassed whole wheat pasta as the best-selling pasta at Whole Foods and Target’s second best-selling pasta at Target.

Something is in the process of loading. Is it possible that you’ve heard the question, “If you could have everything in the world, what would it be?” posed by someone? and received the witty response, “Is it possible for pasta to be completely devoid of calories?” Although it may not yet contain zero calories, healthy pasta options have made the typical pleasure much more beneficial to your health. The fact is that some of those healthy alternatives perform far better than others, with the general view being that Banza is the most effective.

  • And they have the same flavor as the genuine thing.
  • Because I have a general preference for meals that are “healthy-ish” yet don’t need more than 15 minutes of preparation time, I’ve been eating whole wheat pasta at least two to three evenings a week for the past year.
  • Because, as Banza’s co-founder Brian Rudolph realizes, “there’s something special about pasta — people adore it on an emotional level,” buyers might either excitedly welcome or fiercely reject an outsider such as Banza, depending on their mood.
  • I can honestly state that Banza is the only pasta I currently purchase.
  • This appears to be a logical consequence of how the Banza pasta eater is conceptualized by the company’s creators.
  • You may use them in all of the typical foods that you enjoy eating without having to give up on the flavor.
  • Banza noodles do not taste “healthy” to me; in fact, they are significantly superior to whole wheat noodles in terms of taste.
  • If you don’t believe me, it appears that an increasing number of individuals are becoming aware of the fact that Banza genuinely delivers on its seemingly impossible promises.
  • The firm is also highlighted in a collaboration between and CircleUp (an investment platform for small businesses), which highlights startups that are positioned to make significant advances in the near future.
  • Amazon In other words, Banza has accomplished two things in which I had little confidence: first, create a healthy alternative to pasta that is also delicious, and second, persuade paying consumers of the success of their endeavor.
  • His inadvertently started the company in his kitchen a year after finishing college as a personal effort to make his favorite meal healthier to consume.
See also:  When To Salt Pasta Water

Brian’s formula was successful in small-batch kitchen runs, but the two quickly discovered that scaling it up to large-scale manufacturing was difficult — “I was 23 at the time and had no expertise in the food industry.” Countless nights were spent at the manufacturing site before Banza was able to reach the point where it is now.

In an interview with Business Insider, Rudolph stated, “To this day, we are laser-focused on receiving consumer input and continuously improving our product.” Banza noodles have a significant advantage over whole wheat noodles in my opinion.

Our objective has always been to transform pasta in the same manner that Chobani transformed yogurt, and we still have a long way to go before we can claim that 50% of all pasta will be produced with beans.

They’ve done their part to contribute to the greater good. Banza noodles should, in my view, be the next item you try, whether you’re a vegan on a mission or just an average person who enjoys food but would benefit from living a better lifestyle.

Shop Banza noodles starting at $2.88 at Target,Walmart,Amazon, andThrive Market.

Mara Leighton is a model and actress. Educator and personal development reporter with extensive experience in the field of insider reviews. The senior education and personal development correspondent for Insider Reviews, Mara Leighton, is based in New York City. Mara was the driving force behind Insider Reviews’ new education beat, which launched in the spring of 2020. The most popular course on happiness at Yale, as well as vital workforce rehabilitation programs, free instructional courses for non-ICU personnel on how to operate mechanical ventilators, and a Johns Hopkins contact tracing course meant to fill thousands of distant positions, have all been covered by her.

  • Personal growth, skill-building, industrial transitions, and enhanced accessibility for learners of all ages and socioeconomic backgrounds are among her primary research interests.
  • There are thousands of evaluations and explainers she’s written.
  • She was also responsible for the weekly newsletter for the vertical.
  • Find out more about how our team of specialists tests and analyzes items at Insider by visiting this page.

Top 11 Low-Carb Alternatives to Pasta and Noodles

Pasta is a versatile cuisine that is enjoyed by people of all cultures. However, it is well-known for being heavy in carbohydrates, which some individuals may want to keep to a minimum. It is possible that you are following a low-carb diet, are allergic to gluten, or just want to avoid feeling bloated and uncomfortable after a meal if you are avoiding wheat pasta or carbohydrates. However, if you don’t want to give up pasta and the delicious sauces that go with it totally, you might be interested in low-carb alternatives.

1. Spaghetti Squash

Spaghetti squash is a great pasta replacement that is low in calories. In North and Central America, this starchy vegetable with yellow-orange flesh first appeared, and it is now grown worldwide. Cooked, its flesh may be split with a fork into threads that resemble spaghetti noodles, hence earning it the moniker “spaghetti squash.” A serving of spaghetti squash includes 6.5 grams of carbohydrates per 3.5 ounces (100 grams), which is just around 20% of the carbs you’d expect to find in the same amount of pasta (1,2).

For preparation, pierce the squash several times with a fork and bake it at 350°F (180°C) for 30–45 minutes until it is tender.

Once the meat is done, use a fork to separate it into spaghetti-like threads and serve it with a sauce on the side. SummarySpaghetti squash may be prepared in a variety of ways, including boiling, microwave cooking, and baking. It is a delicious, nutrient-dense substitute for spaghetti noodles.

2. Spiralized Vegetables

Spiralized veggies have taken the culinary world by storm over the last several years, and for good reason: they are a convenient and visually appealing method to include more vegetables into your diet without sacrificing flavor. Those veggies that have been spiralized are those that have been cut into long strips that resemble noodles using a spiralizer, which is a kitchen appliance that cuts vegetables into long strips that resemble noodles. Many veggies may be spiralized, but the most popular are zucchini, carrots, turnips, beets, and cucumbers, which are all available at your local supermarket.

  • It is extremely helpful to include more veggies in your diet, since doing so may lessen your chance of developing a variety of ailments such as heart disease, diabetes, and even certain forms of cancer.
  • Using a spiralizer is recommended for spiralized veggies, while a vegetable peeler may also be used as an alternate method.
  • Whether served cold or hot, spiralized veggies are a versatile dish.
  • Excessive cooking will result in the loss of their crunch.

3. Eggplant Lasagna

Eggplant, often known as aubergine, is a vegetable that originated in India. Despite the fact that it is technically a berry, it is more generally referred to as a vegetable. A serving of 3.5 ounces (100 grams) of eggplant has around 9 grams of carbohydrate, which is approximately 3.5 times less carbohydrate than the same amount of pasta (2,14). Also high in fiber, vitamins, and minerals (especially vitamin K, thiamine, and manganese), it is also a rich source of protein (14). First, slice the deliciousnightshade lengthwise into thin pieces, which will be used to make your eggplant lasagna.

When creating lasagna, just substitute these roasted eggplant slices for the spaghetti sheets to achieve the desired result.

SummaryEggplant is a low-carb, high-nutrient substitute for pasta in lasagna dishes that is becoming increasingly popular.

4. Cabbage Noodles

Using cabbage as a substitute for noodles is something that few people consider, yet it is a deceivingly simple substitution. It has a modest carbohydrate content, with around 6 grams of carbohydrates per 3.5 ounces (100 grams). This amount of cabbage delivers an incredible 54 percent of the Reference Daily Intake (RDI) for vitamin C and 85 percent of the RDI for vitamin K, according to the USDA. Cabbage is also a strong source of folate, and it contains a variety of other vitamins and minerals as well as fiber (15).

Alternatively, thinly slice the cabbage head and use it to make thin noodles for a dish such as pad thai or lo mein.

Once the cabbage has been sliced, place it in boiling water for roughly two minutes.

They will continue to cook in the oven, so don’t boil them for an excessive amount of time.

SummaryCabbage is a novel, yet nutrient-dense, alternative to traditional wheat pasta. It can be used as a substitute for pasta in recipes such as noodle or lasagna dishes.

5. Cauliflower Couscous

It’s possible that you’ve heard of cauliflower being used as a substitute for rice. However, it may be used in the same way as couscous. Cauliflower is a cruciferous vegetable that has a wide range of possible health advantages, including a lower risk of some malignancies, when consumed in moderation. It has a low carbohydrate content and is high in fiber, folate, and vitamins C, E, and K. ( 16 ,17,18). A cup of cooked cauliflower includes 4 grams of carbohydrates, which is 13 percent more than a cup of cooked pasta (2,18).

Because you don’t want to over-blend, the pulse function is the most effective.

Then, using a lid, simmer for a further 5–8 minutes, or until the vegetables are tender.

SummaryCauliflower is a low-carb substitute for couscous that is popular in Mediterranean cuisine.

6. Celeriac Couscous

Celeriac is a root vegetable that originated in the Mediterranean and is linked to celery. It’s a root vegetable with a celery-like taste that’s tinged with a hint of spice. Celeriac is particularly high in the minerals phosphorus, manganese, vitamin C, and vitamin B6, among other nutrients (19). It provides 6 grams of carbohydrates per 3.5 ounces, which is somewhat higher than cauliflower (100 grams). Despite this, it is a nutritious alternative to pasta in many cases. Celeriac couscous is made by chopping the vegetable into tiny pieces and mixing them together.

SummaryCeleriac, another low-carb option to couscous, has a distinct celery flavor and is a good source of phosphorus, among other minerals and nutrients.

7. Sprouts

Sprouts are seeds that have germinated and have grown into extremely immature plants, similar to baby plants. Sprouting may be done with a variety of seeds. Sprouts, for example, can be created from beans, peas, grains, vegetable seeds, nuts, and other seeds, among other things. Sprouts include a variety of nutrients, which vary depending on the type of seed used. But sprouts are often low in carbohydrates and high in protein, folate, magnesium, phosphorus, manganese and the vitamins C and K, to name a few of their nutritional benefits.

  • They range from 7 percent for alfalfa sprouts to 70 percent for lentil sprouts in terms of carbohydrate content when compared to regular pasta (2).
  • Because of this, sprouts are easier to digest for your body (23).
  • Run cold water over your sprouts to bring the cooking process to a complete end.
  • It is important to note that sprouts are frequently associated with an increased risk of food poisoning.

SummarySprouts are a quick and easy pasta substitute that is low in carbohydrates, high in nutrients, and easy to digest. Sprouts should be purchased fresh and kept chilled to avoid the risk of food illness.

8. Onion Noodles

Onions are a delicious and unique substitute for spaghetti that tastes just as good. They contain just one-third of the carbohydrates found in traditional pasta and are high in fiber, vitamin C, B6, folate, potassium, and phosphorus, among other nutrients (2,25). Onions are also an excellent source of flavonoid antioxidants, which have been shown to have health advantages such as decreased blood pressure and enhanced heart health ( 26 , 27 ). Peel and slice the onions into 1/4-inch (0.5-cm) slices, then remove each ring and lay them in a large roasting pan.

Halfway through roasting, give it a good stir.

SummaryOnions are a tasty, low-carb substitute for pasta that is also low in calories.

9. Shirataki Noodles

Shirataki noodles, commonly known as konjac or miracle noodles, are long, white noodles that are made from konjac root. Due to the fact that they are extremely satisfying yet containing little calories, they are a popular low-carb alternative to spaghetti. They are created from glucomannan, a kind of fiber derived from the konjac plant, which is a source of fiber. Due to its ability to absorb water and solidify in the digestive tract, glucomannan is often used to thicken soup and other dishes.

  1. Soluble fibers offer nourishment for the bacteria in your gut, which subsequently generates short-chain fatty acids as a result (SCFAs).
  2. Shirataki noodles are a simple dish to make.
  3. After that, you may add your favorite sauce.
  4. This will help to eliminate some of the extra water from the noodles and transform their naturally mushy texture into something more noodle-like.
  5. They are also high in soluble fiber, which can help you feel satisfied for a longer period of time after eating them.

10. Tofu Noodles

Noodles made from tofu are an alternative to the classic shirataki noodles. Tofu and glucomannanfiber are combined to create them, which contribute only a few calories and carbohydrates to your diet. Purchase these noodles in a pre-packaged form and cook them in the same manner as you would shirataki udon. Because tofu has a high concentration of protein and healthy plant chemicals, it may help to prevent against certain health disorders such as heart disease, diabetes, and cancer ( 32 , 33 , 34 , 35 , 36 ).

Tofu noodles are created from tofu, which is a popular soy-based meat substitute that provides a substantial amount of protein to your dish.

11. Seaweed Pasta

Seaweed pasta is a new low-carb substitute for traditional spaghetti. It is made up of nothing more than seaweed that has been picked, washed, and dried. As a result, your food will have a distinct marine flavor to it. In spite of the fact that seaweed is naturally low in calories and carbohydrates, it is high in nutrients. It has a high concentration of vitamin K, folate, magnesium, calcium, and iron, among other nutrients. It also contains a significant amount of iodine, depending on the type ( 37 ,38,39).

The seaweed variants that are used to substitute pasta are designed to look like spaghetti or fettuccine.

Instead of boiling the seaweed noodles, consider steaming them for 20–35 minutes.

SummarySeaweed may be used as a colorful substitute for pasta.

The Bottom Line

There are a variety of low-carb substitutes for pasta. A few of the most popular alternatives are fresh veggies, seaweed, and fiber-rich noodle substitutes, to name a few. Not only do they include far fewer carbohydrates, but they also contain significantly higher quantities of vitamins, minerals, and other healthy elements than ordinary wheat pasta. All you have to do now is throw these novel noodles with your favorite spaghetti sauce and enjoy.

Leave a Comment

Your email address will not be published. Required fields are marked *