Best low-carb pasta alternatives

Net carb comparison of shirataki, lentil, chickpea, edamame, palmini and zucchini noodles — plus which actually tastes like pasta.

Written by

Carb Lens Editorial

Nutrition writers & product team

Medically reviewed by

Dr. Alicia Nguyen, RD, CDCES

Registered Dietitian · Certified Diabetes Care & Education Specialist · 12+ years clinical experience

Published June 12, 2026 4 min readEditorial policy

Regular pasta clocks in at 43g net carbs per 2-oz dry serving. Here's how the alternatives stack up.

The contenders (per cooked cup)

Alternative	Net carbs	Protein	Texture
Shirataki (konjac)	1g	0g	Slippery, neutral
Palmini (hearts of palm)	2g	1g	Firm, slightly tangy
Zucchini noodles	4g	2g	Watery, mild
Spaghetti squash	7g	1g	Stringy, sweet
Edamame pasta	12g	24g	Chewy, hearty
Black bean pasta	17g	25g	Earthy, dense
Chickpea pasta	32g	14g	Closest to real pasta
Lentil pasta	33g	13g	Slightly grainy
Whole-wheat pasta	37g	8g	Real pasta
Regular pasta	43g	8g	The original

Which actually tastes good?

**Best for hot Italian dishes**: edamame or chickpea pasta. They hold sauce.
**Best for cold pasta salads**: palmini. Doesn't get watery.
**Best for ramen/Asian noodle dishes**: shirataki. Rinse well to remove the funk.
**Best for spaghetti and meatballs**: spaghetti squash with marinara. The classic substitute.

Tips for the transition

Don't compare side-by-side with real pasta — you'll lose every time
Heavily sauce alternatives — they're blander than wheat
Pre-roast vegetable noodles to remove water
Rinse shirataki under hot water for 60 seconds before cooking

About the author

Carb Lens Editorial — Nutrition writers & product team. The Carb Lens editorial team writes practical, source-checked guides on carbs, blood sugar, and everyday nutrition. Every article is drafted by our writers and cross-referenced against USDA FoodData Central and peer-reviewed clinical guidelines.

How we source and review this article

Nutrition figures come from the USDA FoodData Central database. Blood-sugar and glycemic-load framing follows guidance from the American Diabetes Association and World Health Organization healthy-diet recommendations. Every article is medically reviewed by Dr. Alicia Nguyen, RD, CDCES before publishing and re-checked on a rolling basis. See our full editorial & medical review policy.

This article is for general information and is not a substitute for medical advice. If you're managing diabetes or another condition, always defer to your care team.