We’ve been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

These pastas are made from chickpeas, lentils, butternut squash and more.

Italian grandmothers might disagree, but often the noodle is not always the most important part of a pasta dish. Many times the role of noodles are nothing more than conduits for a good sauce, so why not pick the healthiest option? There are endless benefits to incorporating low-carb noodles into your diet, they can be a great and tasty way to increase your overall fiber and veggie intake, two things many Americans are lacking in their diet.

"If you’re diabetic or watching your carbohydrate intake, low-carb pasta alternatives can be a great mealtime option that gives a similar taste and texture as the real thing without excessively spiking blood sugar levels," according to Deputy Director of the Good Housekeeping Institute Nutrition Lab, Stefani Sassos, MS, RDN, CDN. "They can also be a convenient way to incorporate more veggies, legumes, fiber and protein into your diet."

Registered dietitians in the Good Housekeeping Institute Nutrition Lab tested dozens of pasta and pasta alternatives, analyzing nutrition facts, ingredient lists, taste, texture, cooking times and more. Our top picks for the best low-carb noodles all have about 30 grams of net carbs or less. We prioritized high-fiber and high-protein picks as well. Our experts looked for minimal ingredient lists and picks with better texture and taste profiles.

Below you'll find the best low-carb noodles and pasta alternatives according to our taste tests. Keep reading for more information on how we selected the best low-carb noodles, plus what to look out for while shopping for them.

What makes this legume product unique is that it's made from 100% yellow peas and not the usual chickpeas or lentils. While this choice has one of the highest amounts of carbs on our list, these noodles still have a lot fewer carbs than traditional pasta. They deserve a shout-out for the high amount of fiber and protein per serving. Yellow peas are also a good source of prebiotics which act as the food for probiotics to work their magic and boost good gut bacteria.

The key to preparing this pasta is to not overcook it because it can get mushy. Also, keep in mind that quite a bit of foam can form on the surface of the pasta water when cooking, which is normal. Our testers reported that this pasta has a great flavor when paired with sauces.

Made with two simple ingredients, organic edamame and organic mung bean flour, these noodles are a nutritional powerhouse with 24 grams of protein and 13 grams of fiber per serving.

Although they make a great choice for diabetics and those following a keto diet, they can be enjoyed by anyone. They cook quickly and are sturdy in texture with a good consistency that doesn't fall apart, according to our testers. They have a great flavor.

Straight from Italy's market-leading pasta maker, this high-fiber chickpea pasta is lower in carbs and is made with only one ingredient, chickpeas. They contain 8 grams of fiber, both soluble and insoluble and are a rich source of potassium. These noodles are available in four shapes and sizes, they have a slightly earthy taste, and they stay intact while cooking. Our experts loved this versatile pick, exclaiming it was the "best of all the chickpea pasta we tested in terms of taste and texture."

Cited by our experts as being the best tasting of all the low-carb noodles and the most similar to traditional white pasta, GoodWheat pasta is made with one ingredient, durum wheat semolina. A disadvantage of the high fiber semolina is it that does take longer to cook at around 14 minutes. GoodWheat is both high in fiber and protein and comes in a variety of shapes and sizes. It can be enjoyed with a variety of sauces and toppings. It is also United States farm grown, non-GMO and kosher certified.

With one of the highest ratings on Amazon, Fiber Gourmet is for die-hard pasta lovers who are looking for a healthier alternative. It's near in texture to traditional pasta with a comparable taste. The big difference is that it's much higher in fiber, a whopping 24 grams per serving, and lower in calories and carbs. It has a firm texture and can be used as a direct replacement for traditional pasta. In addition to being non-GMO, this pasta is enriched with RS4, which looks like starch and acts like fiber and may expedite feelings of fullness. If you are not used to consuming large amounts of fiber, start slowly to avoid digestive issues such as gas and bloating and make sure you are drinking enough water — at least 8 cups per day — to avoid constipation.

A favorite with our experts because of its single uncomplicated ingredient — butternut squash — these veggie spirals are also a GH Nutritionist Approved Emblem-holder. They are super convenient because peeling, prepping and spiralizing a butternut squash can be very tough. These spirals are certified gluten-free and a great way to add more veggies into your cooking repertoire. Keep them in the freezer then throw them into a skillet for a meal base in minutes. While they have a different texture from the more legume- and grain-based options, you're getting a full serving of veggies or more in every serving.

These noodles are made from konjac fiber, a southeast Asian root vegetable, and at 4.5 calories per serving are the lowest in calories on this list. The noodles come in various shapes and they have a neutral taste, so it’s best to eat them in a soup or with sauce. This brand was our testers' favorite shirataki noodle option because the texture was slightly more substantial than other brands. In addition, there are no "fishy" or off-putting odors that characterize so many konjac noodle products. It's Skinny noodles are ready to eat and absorb the taste of whatever sauce or topping they are paired with.

You probably have seen these noodles pop up on your social media feeds as they have been gaining popularity due to their versatility and low-calorie profile. Made from hearts of palm, these noodles make a great base for any red sauce dish. They don’t get mushy and remain al dente, holding up well to any topping. Fans describe the taste as being similar to artichoke hearts, with a slightly earthy taste and fibrous texture. Our experts agree that the slight flavor of hearts of palm dissipates with a great sauce.

If you don't have the 45 minutes it takes to prepare spaghetti squash, these noodles are a super easy stand-in and take only five minutes. Use that time saved to make an incredible pasta sauce. Like a lot of other picks on this list, Solely pasta is made from only one ingredient: organic dried spaghetti squash. These low-calorie noodles can be used in place of almost any pasta recipe and with one portion you're getting one serving of vegetables. While our experts — even the picky ones — loved the taste and hearty texture, the only downside is that one box better serves two to three people instead of the stated four.

These spaghetti noodles from GH Nutritionist Approved Emblem-holder Simply Nature at ALDI are made with only organic edamame. They contain a ton of natural fiber, 13 grams, so our experts recommend a bit of extra time when cooking, to soften them up. This pasta will likely foam when cooked because it is releasing a combination of proteins and carbohydrates, so keep an eye on them while preparing. They taste great, but we recommend adding a splash of olive oil after cooking to prevent sticking.

Zucchini noodles or "zoodles" are known in many circles as the ones that started the alternative noodle craze. Originally they were time-consuming to prepare, but now they’ve moved into the mainstream and onto the grocery shelves in multiple forms, including fresh and frozen. They are a great way to get more veggies into your diet. They are super versatile, with a mostly neutral flavor and taste great with virtually any topping. They also can be thrown into omelets and added to soups. Note that they produce a lot of water when heated and shrink significantly in size. Our experts caution that if cooked for too long they can develop a slightly mushy texture.

At the Good Housekeeping Institute, we are continuously testing all types of foods, food products and nutrition-related services in every category, from healthy snacks and supplements to food subscription boxes and meal delivery services. Our experts are committed to bringing you the best of the best when it comes to quality, performance, flavor, nutrition and more.

Our registered dietitians evaluated dozens of pastas and pasta alternatives, focusing on ingredient lists, fiber counts and protein content. We also took into account cooking times, texture, taste and overall food quality. Our top picks take into account a wide variety of dietary preferences, from high-fiber and high-protein options to gluten-free and soy-free offerings.

When choosing a low-carb or alternative pasta, start by considering what you want to achieve. If your goal is primarily about reducing your carbohydrate intake, you might want to consider some of the veggie or shirataki noodle options on this list. If your goal is to increase your fiber intake, legume-based pasta could be a great place to start. If you are looking for a mouth-feel similar to traditional pasta or are dealing with picky eaters, we recommend wheat pasta which provides a more familiar experience.

As a dietitian and low carb pasta enthusiast and coming from an Italian background, Amy Fischer is well positioned as an expert in the field of healthy pasta alternatives. She is always looking for ways to get more fiber, veggies and legumes in her diet and she can't pass up a healthy vehicle for a good sauce. She has worked as a recipe developer for several food companies, and she also has extensive experience in the commercial side of the food business.

As Deputy Director of the Good Housekeeping Institute Nutrition Lab, Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, handles all nutrition content, product testing and evaluation. Growing up with a family in the restaurant business, Sassos was able to combine her nutrition expertise with culinary skills taught to her by her mother and grandmother. She is an avid home cook and a meal prep expert, and she is passionate about incorporating unique flavors from different cuisines into her dishes. Stefani relies on low-carb, high-protein pasta alternatives several times a week to help create convenient and nutrient-dense dinners for her and her family.