The Healthiest Boxed Pastas, According to Dietitians
How healthy a bowl of pasta is comes down to what you serve it with, but it’s still worth starting with a nutritious base.
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There are countless varieties of boxed pasta, but the vast differences in brands, ingredient lists and flavor profiles may leave you feeling overwhelmed. What to choose, especially when you want to reach for something healthier?
Traditional boxed pasta is made from enriched, finely ground durum wheat flour and a small amount of water, unlike homemade pastas, which are made from a combination of flour and egg. A serving of traditional boxed pasta is typically two ounces dry, which boils up to about one cup cooked; this cooked portion may vary depending on the shape of the pasta. Two ounces of dry pasta provide 200 calories, one gram of total fat (zero grams of saturated fat), 42 grams of carbohydrate, three grams of fiber and an often surprising seven grams of protein. It is also enriched with iron and B vitamins including thiamine, riboflavin, folic acid and niacin.
Whether a pasta dish is ultimately healthy depends on what you serve with it. "In general, I love the versatility of pasta. I usually stick to a two-ounce portion and treat it like a blank canvas — then load it up with sautéed greens; roasted cherry tomatoes and canned chickpeas; or sautéed shrimp, zucchini and lemon zest. Fun shapes like orecchiette and fusilli make dinner more enjoyable," shares Liz Weiss, MS, RDN, the co-author of the forthcoming cookbook, The GLP-1 Kitchen and founder of Liz's Healthy Table.
Regardless, the type of pasta you use as your blank canvas plays a role in the overall healthfulness of your meal. Here are the healthiest (and best tasting) boxed pastas, according to dietitians.
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I grew up in an Italian household, and there was never a shortage of homemade pasta. Now, good old traditional boxed pasta always has a place in my pantry. This may be why I have never been a huge fan of alternative boxed pastas touting more fiber and protein or made with alternative ingredients. However, Barilla Protein+ was the first brand to really change my mind. Made from a blend of durum wheat, spelt, barley, lentil, chickpea and pea, this pasta is higher in calories than traditional boxes but more satisfying with more fiber, protein and fewer carbs per serving. It goes well with lean protein and vegetables.
- Pasta Shape Penne
- Servings Per Package About 7
- Primary Ingredient(s) Semolina, durum wheat, pea protein
- Protein Per Serving 10 grams
"Brami Pasta is one of my favorites because it tastes like the pasta I grew up loving, but with a nutrition boost," shares Patricia Bannan, MS, RDN, author of From Burnout to Balance and founder of Wellness Intelligence. The secret to this pasta is the protein- and fiber-rich addition of a lesser-known legume. "With only two ingredients — Italian wheat and protein-rich lupini beans — it offers more protein and fiber than traditional pasta, making it both satisfying and nourishing. It's a great example of how comfort food can also be good for you," adds Bannan.
- Pasta Shape Fusilli
- Servings Per Package About 6
- Primary Ingredient(s) Semolina durum wheat, lupini beans
- Protein Per Serving 12 grams
"One of my favorite boxed pastas — though technically it comes in a bag! — is DeLallo Whole Wheat Pasta," says Weiss. Also made from wheat, this pasta has the additional benefit of nutrients from whole grain. "Unlike some whole wheat pastas that can be gritty or dense, this Italian brand has a smooth texture and cooks up beautifully. Each two-ounce serving has four grams of fiber and seven grams of protein, plus the nutritional perks of whole grains — like B vitamins, vitamin E and antioxidants. Since the bran and germ are left intact (unlike in refined pasta), you're getting more of the good stuff in every bite."
- Pasta Shape Farfalle
- Servings Per Package About 8
- Primary Ingredient(s) Italian organic durum wheat
- Protein Per Serving 7 grams
"I always want to recommend foods that not only meet nutritional needs but also taste great!" says registered dietitian and Food Network contributor Toby Amidor. "That's why for people who are looking for gluten-free pasta, I recommend Giadzy's gluten-free line of pasta by Giada De Laurentiis. The pasta is made from three ingredients: rice flour, corn flour and water – plus, it comes in fun shapes and sizes.”
- Pasta Shape Casarecce
- Servings Per Package 4
- Primary Ingredient(s) Non-GMO corn flour, non-GMO rice flour
- Protein Per Serving 7 grams
Chickpea pasta has become one of the most popular boxed pastas around; the mild flavor, plus the protein and fiber boost, make for a delicious pasta with great flavor, as supported by sports dietitian Roxana Ehsani, MS, RD, CSSD. "My favorite boxed pasta is chickpea pasta. Since it's made from chickpeas — a legume naturally high in fiber and protein — it helps turn a bowl of pasta into a more balanced and satisfying meal, even if I don't have a separate protein to add. A two-ounce serving provides around seven grams of fiber and 11 grams of protein, making it far more filling than regular white pasta."
- Pasta Shape Penne
- Servings Per Package About 4
- Primary Ingredient(s) Chickpeas
- Protein Per Serving 11 grams
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