The Best High-Protein Pastas, According to a Registered Dietitian
Whether you're looking to stay fuller longer, support an active lifestyle or simply boost your daily protein intake, these high-protein pastas make it easy to upgrade your weeknight dinners.
The protein craze might be a recent phenomenon, but prioritizing protein isn't anything new. For years, grocery store shelves have been stocked with higher-protein versions of staple foods, from pastas to yogurts to snack bars. Admittedly, some are better than others, but there are plenty of good options for anyone who's trying to up their protein intake without relying on chicken breast and cottage cheese alone.
Sold in the pasta aisle alongside regular old spaghetti, protein pastas are typically made from protein-rich legumes like lentils or chickpeas, instead of (or in addition to) traditional wheat flour. The taste and texture of these enhanced alt-pastas are similar to the original version, although your mileage may vary depending on which type you choose and how sensitive your taste buds are.
What to Look for in a High‑Protein Pasta
If you want to turn pasta into a protein source, look for products that contain at least 11 grams per two-ounce (dry) serving. For comparison, regular wheat pasta contains about seven grams of protein per serving — not a huge difference, but certainly something.
Is Protein Pasta Healthier Than Regular Pasta?
When it comes to healthy eating, one type of pasta isn't inherently "better" than another. Nutrition is about your overall diet, not individual foods. If you're trying to increase your protein intake, choosing protein pasta instead of regular pasta is a relatively easy way to support that nutrition goal.
Another nutrition benefit of many protein pastas is that they're higher in fiber than regular pasta, since they're made with naturally high-fiber legumes. If you're trying to boost your fiber intake, these options can be a great help.
More Protein Tips From Our Experts
The OG player in the chickpea pasta space, Banza has tweaked their formulation over the years to create a high-protein pasta that holds its texture during cooking and tastes about as close to regular pasta as you can get. We like the penne shape best, but Banza's shells and spaghetti are great, too. You'll get 11 grams of fiber per serving, and the pasta is gluten-free.
- Protein Per 2-Ounce (Dry) Serving 11 grams
- Primary Ingredient(s) Chickpeas
- Pasta Shape Penne
- Servings Per Box 4
This high-protein option from Brami is made from semolina durum wheat flour and lupini beans, a starchy legume that's common in the Mediterranean region. Because it contains wheat flour, it's more similar to traditional pasta in taste and texture than some of the fully bean-based protein pasta options. The fun shape also makes it a great choice for kids!
- Protein Per 2-Ounce (Dry) Serving 12 grams
- Primary Ingredient(s) Semolina durum wheat, lupini beans
- Pasta Shape Fusilli
- Servings Per Box 6
If you want more protein in your pasta but don't want to give up the classic "chew" that wheat flour adds (via gluten), this Rummo pasta is your best bet. Made with a mix of semolina durum wheat flour and pea flour, this packs 12 grams of protein and four grams of fiber per two-ounce serving. It's also bronze-cut, which means it's great for holding sauces like tomato and Alfredo.
- Protein Per 2-Ounce (Dry) Serving 12 grams
- Primary Ingredient(s) Semolina durum wheat, pea flour
- Pasta Shape Rigatoni
- Servings Per Box 7
If protein is the goal, there's no other pasta that compares to The Only Bean Edamame Spaghetti, which contains a whopping 25 grams per serving, along with 11 grams of fiber. This stuff is made with just one ingredient, edamame, and is naturally gluten-free. Although it's not a total ringer for regular pasta in the taste and texture department, reviewers consistently say that it's tasty in its own right and that it blends well with most classic pasta sauces. It also cooks in just five minutes, which is a plus for busy weeknights.
- Protein Per 2-Ounce (Dry) Serving 25 grams
- Primary Ingredient(s) Edamame
- Pasta Shape Spaghetti
- Servings Per Box 4
If you've never tried radiatori (a pasta shape that looks like an accordion), run, don't walk to pick up a box of this stuff. Made with wheat and chickpeas, this Goodles pasta is packed with protein but sacrifices none of the flavor or texture of regular pasta. It's the best choice for kids or picky eaters who want a little more protein, and it's a great base for mac and cheese or another cream-based sauce. It also has seven grams of fiber per serving, thanks to chickpeas.
- Protein Per 2-Ounce (Dry) Serving 11 grams
- Primary Ingredient(s) Wheat flour, chickpea protein, wheat protein
- Pasta Shape Radiatori
- Servings Per Box 4
This red lentil and quinoa pasta gives massive bang for your protein buck, with 14 grams per two-ounce dry serving — twice as much as regular pasta. It's a little bit gummier than some of the other products on this list, but it's great for someone who doesn't like the slight grittiness of chickpea-based protein pastas. It's also certified gluten-free.
- Protein Per 2-Ounce (Dry) Serving 14 grams
- Primary Ingredient(s) Red lentil flour, quinoa flour
- Pasta Shape Rotini
- Servings Per Box 4
Barilla knows pasta, and their chickpea rotini doesn't disappoint. Though their Protein+ line falls below our minimum protein requirement (10 grams per serving), this chickpea-based pasta has enough protein and fiber (eight grams) to make it a solid choice. It's available at most grocery stores and cooks in eight minutes.
- Protein Per 2-Ounce (Dry) Serving 12 grams
- Primary Ingredient(s) Chickpea flour
- Pasta Shape Rotini
- Servings Per Box 4
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.
