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October 29, 2015
4 Low Carb Pasta Alternatives
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“Have your pasta and eat it too”

Looking for low-carb pastas that won’t pack on the winter pounds? Pasta can be healthy when eaten in a sensible way (but ‘moderation’ and ‘pasta’ don’t tend to go hand-in-hand). We enlisted our 20/20 Registered Dietitians to share their top low-carb pasta alternatives that will help fix any pasta craving.

1. Red Lentil Penne
We love the brand: Tolerant Food Organic Red Lentil Penne. In a 3oz serving (about ½ cup) you’ll get a whopping 21g of protein and 13g of fiber! Watching your carb intake? This amount will provide three servings of carbohydrates at around 300 calories. Add some non-starchy veggies, such as chopped mushrooms and beefsteak tomatoes, plus a touch of red sauce. That’s Amore!

2. Kelp and Shirataki Noodles
At practically zero carbs and negligible calories (8oz provides 2g of carbs and 12 calories), kelp noodles creates the type of meal that keeps us never wanting for more. Soak or cook them to lose the crunchy texture. Add a bok choy, your favorite protein and low sodium soy sauce for a very filling stir fry.

3. Black Bean Pasta
The Explore Asian brand brings happiness to the 20/20 Dietitian Offices. This is a gluten-free pasta that has the flavor, texture and quality of pasta – all complete with 25 grams of protein, 12 grams of fiber and 17g of carb per 2 oz serving. As the fat is low at 2 total grams, a rich pesto sauce would make this meal as complete as can be. Of course, non-starchy veggies mixed into pastas make the meal even healthier and tastier. We enjoy sautéed spinach and broccoli with this one! The Explore Asia brand has a number of other delicious varieties, such as edamame fettuccini and soybean spaghetti.

4. Spaghetti Squash
Our all-time favorite “pasta” dish is our very own turkey meatball and spaghetti squash dish (a Stage 2 Bistro item). One cup provides a mere 7g of carbs and 30 calories. Low in protein, it’s important to add a 4-6 oz serving to complete this meal as a satiating and appetizing meal. Find our favorite recipe here.


View these links to learn more about these "pastas"

Written by Marissa Beck

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