Our 10 Favorite High-Protein Pasta Brands That Also Offer Lots of Fiber

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Protein pasta is made with ingredients like lentil, chickpeas and edamame to help you get more plant-based nutrition.
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Pasta, without a doubt, is one of our all-time favorite meals. After all, one 2020 report from The International Pasta Organization found that nine out of 10 Americans eat it daily.

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But while pasta is surely a comfort food we enjoy, it's not always the most nutritious food choice. In fact, just one cup of spaghetti has 38 grams of carbs with only 2 grams of fiber and around 7 grams of protein, according to the USDA.

At the same time, thankfully, there are plenty of pasta alternatives that pump up the protein and add other nutrients, like gut-healthy fiber. These pasta options often utilize vegetable ingredients, which increases the nutrition without compromising taste, Paula Doebrich (Szwedowski), RDN, says.

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"Swapping regular pasta for a high-protein alternative allows you to enjoy a simple dish like spaghetti and tomato sauce while still getting sufficient protein," Doebrich says. "High-protein meals are more satiating. They keep us fuller longer and help control cravings."

Plus, more fiber is a huge benefit that comes with plant-based pasta options when compared to their counterparts, Leonila Campos, RD, says. "Fiber is essential for digestion, and is linked to lower blood sugar and cholesterol."

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How Much High-Protein Pasta Should You Eat?

Because it's so high in protein, Campos advises only eating one serving per meal, especially if another protein source is added to the meal.

But, someone on a vegan or vegetarian diet can probably afford to eat one to two servings per meal of high-protein pasta, she says.

How to Choose a High-Protein Pasta

When shopping for high-protein pasta, you'll want to scan its nutrition label carefully, Lauren Pimentel, RD, says. Despite their high-protein claims, some types of pasta may not have as much protein and fiber as you may think.

"Aim for a brand that has at least 4 grams of fiber and 10 grams of protein per serving," Pimentel says. "Avoid options that have only 7 grams of protein per serving, which would be the same as regular wheat pasta."

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Equally important is reading the label on how to prepare your high-protein pasta, Amanda Sauceda, RDN, says. "Many high-protein pastas can have a mushy texture if you overcook them, and they often recommend rinsing right after cooking. If you don't follow their instructions, you may not enjoy the pasta as much."

The Best High-Protein Pasta to Buy

1. ZENB Rotini Pasta

Zenb's yellow pea pasta comes in a tight corkscrew shape and is great for saucy pasta dishes.
  • Calories:​ ​200
  • Protein: 12 grams

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"ZENB pasta is made from yellow peas, which gives it high protein (17 grams per one, three-ounce serving) and fiber (11 grams per serving) content," Doebrich says. "When compared to traditional pasta, ZENB pasta also has a lower net carb count — ZENB has 43 grams of net carbs per 3-ounce serving, while traditional pasta has over 61 grams of net carbs per serving."

Buy it:zenb.com; ​Price​: $14.99 for three boxes

2. Explore Cuisine Edamame Mung Bean Fettucini Pasta

Made with two types of plant-based protein, this versatile pasta deserves a place on your plate.
  • Calories: 180
  • Protein: 24 grams

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"Explore edamame fettuccine pasta is one of my top high-protein picks," Campos tells LIVESTRONG.com. "Because of its high protein (24 grams per one, two-ounce serving) and fiber content, it is overall a satisfying pasta. Plus, it is also 100 percent organic and fully plant-based. What's not to love?"

Buy it:Amazon.com; ​Price​: $29.19 for six boxes

3. Banza Chickpea Elbows

Banza chickpea pasta has a similar taste and texture to traditional wheat pasta.
  • Calories: 190
  • Protein: 11 grams

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"I often recommend Banza as a good place to start," Bess Berger, RDN, CLT, says. It's chickpea-based, and they've improved their formula over the years. I get good feedback from clients about its taste and versatility for recipes. It often works for kids, too, because the color of the pasta is pretty close to regular pasta."

Buy it:Amazon.com; ​Price: ​$24.99 for six boxes

4. Tolerant Foods Organic Red Lentil Penne

Penne is great for dishes like mac and cheese and baked pasta.
  • Calories: 300
  • Protein: 21 grams

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"This pasta tastes great on its own, blends well with traditional pasta recipes and clocks in at 25 grams of protein per one, 3.5 oz. serving," says Sarah Schlichter, RDN. "While this pasta does have a decent amount of carbs, it's low in sodium and has no added sugars."

Buy it:Amazon.com;​ Price: ​$38.90 for six boxes

5. Barilla Gluten Free Red Lentil Spaghetti

This spaghetti made with red lentils pairs well with classic tomato sauce and veggies.
  • Calories: 180
  • Protein: 13 grams

"This is an impressive high-protein pasta made solely with red lentil flour," says Pimentel. "It has 6 grams of fiber and 13 grams of protein, and it provides a good amount of iron and potassium in just a 2-ounce serving. This pasta is quite tasty and would go well with your favorite sauce. And here's a pro tip: Try adding a cup or two of vegetables for a nutritionally balanced meal."

Buy it:Target.com; ​Price​: $1.99 per box

6. Veggiecraft Farms Mac & Cheese Cups

When you're in a hurry, grab one of these mac and cheese cups on the go.
  • Calories: 210
  • Protein: 11 grams

"Veggie Craft is good for those that want to add an extra serving of vegetables into their diet," explains Sauceda. "Because the pasta used in these mac & cheese cups, derives from cauliflower, you get to sneak potassium, calcium, iron into your diet, and enjoy 11 grams of protein, per one container."

Buy it:Walmart.com; ​Price​: $43.68 for 12 cups

7. The Only Bean Organic Edamame Spaghetti Pasta

Made from edamame, this green spaghetti is full of gut-nourishing fiber.
  • Calories: 190
  • Protein: 25 grams

"This edamame spaghetti pasta packs one nutritional punch," Tejal Pathak RD, CDCES, says. "Not only does it provide 25 grams of protein per one, two-ounce serving, but it also has 11 grams of fiber, 35 percent of your daily recommended iron, 15 percent of your daily calcium and 20 percent of your daily potassium needs."

Buy it​: Amazon.com; ​Price​: $7.99 per box

8. Modern Table Lentil Rotini

This rotini-style pasta is made with 3 simple, whole-food ingredients.
  • Calories: 190
  • Protein: 11 grams

Made from lentils, rice and pea protein, this pasta from Modern Table is gluten-free and full of filling fiber, boasting 3 grams per 2-ounce serving. It even offers essential amino acids and 15 percent of your daily value of iron.

Pair this nutrient-rich pasta option with oil-based sauces, creamy sauces or tomato sauce. You can also try other kinds of pasta from Modern Table, including their Vegan Mac and Creamy Alfredo Meal Kit.

Buy it:Amazon.com; ​Price:​ $21.99 for six boxes

9. Barilla Protein+ Farfalle

This protein-rich farfalle-style pasta is made with added vitamins your body needs.
  • Calories: 190
  • Protein: 10 grams

This pasta is made with semolina, which is wheat flour that comes from durum wheat. It's also made with lentils, peas, chickpeas, barley and spelt flour. Because it is made with wheat, this pasta isn't gluten-free like many of its protein-rich counterparts, but it's still high in some important nutrients.

A 2-ounce serving of Barilla Protein+ Farfalle will not only give you 10 grams of protein, but you'll also get 4 grams of fiber, 30 percent of your daily needs for niacin (vitamin B3), 40 percent of your daily needs for thiamin (vitamin B1) and 50 percent of your daily needs for folate (vitamin B6).

Buy it:Instacart.com; ​Price:​ $2.49 per box

10. Pastabilities Mighty Pasta

This protein pasta is made with durum wheat flour and peas, and it's super high in fiber.
  • Calories: 180
  • Protein: 11 grams

Imagine the ​Pastabilities​ when you start to eat more fiber. That is made possible with this protein-rich option. In a 2-ounce serving, you'll get 12 grams of gut-friendly fiber. This pasta is also made with a combination of pea and wheat flour, so it isn't gluten-free. That being said, it's fortified with important B vitamins and some iron, so you know you're getting a nutrient-dense meal when you use it.

The fun and unique wavy shape of this pasta also make it a winner. It's a great option if you're making a saucy pasta dish!

Buy it:Amazon.com; ​Price:​ $10.99 for two boxes

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