8 Substitutes for Regular White Pasta in your Recipe


Though pasta is a staple pantry item, often you may find yourself in a position where you can’t find it, have to cook for someone who can’t consume it, or simply need a break from regular white pasta, full of empty carbohydrates.

8 Substitutes for Regular Pasta in your Recipe

Here are eight excellent replacements for white pasta to add a new spin to your recipes the next time you need one!


Quinoa is an excellent replacement for white pasta of many varieties in salads and bakes.

This pseudocereal is healthy and power-packed and can be consumed by people who are intolerant to gluten, too, since it is gluten-free.

It is rich in amino acids, minerals, vitamins, and fiber and is a rich source of manganese.

It is a great alternative since many recipes can incorporate this healthy seed grain and adds a healthy twist to your recipes.


Quinoa is a healthy, nutrient-packed seed that is completely gluten-free. It can be used in place of pasta in salads and baked recipes.

Brown Rice

Brown rice is a common ingredient found in any grocery store and is a nutritious replacement for white pasta.

It can provide you with around 88% of your required daily intake of manganese, making it an excellent source of the same.

It is also a great source of vitamin B complex, selenium, dietary fibers, and thiamine. Brown rice can be served with sauces, dressings and be used in baked recipes just like white pasta.


Brown rice is easy to access and nutrient-packed replacement for pasta in many recipes since it can be served with sauces, dressings and be used in bakes.

Shirataki Noodles

Shirataki noodles, also known as Miracle noodles, are a great low-carb and gluten-free option for white pasta.

It may have a translucent white color after being cooked. These noodles can be served with sauces and several different kinds of salad dressings.

Shirataki noodles are made of the Konjac yam, a root vegetable high in a soluble fiber called glucomannan. This helps in slow digestion, aiding in weight loss.


These ‘Miracle noodles’ are a great gluten-free replacement for white pasta; you can use that in many recipes. Shirataki can aid in weight loss due to its high content of glucomannan.


For flavourful salads, the barley grain is a wonderful, healthy replacement for white pasta.

Barley is packed with important nutrients and can aid in appetite control. It also contains good cholesterol, helping in maintaining a healthy lifestyle.

Barley is also a good source of cancer-fighting antioxidants. It can be a good addition to your diet when used instead of regular carb-rich white pasta.


Barley is a good replacement for pasta in salads and with dressings. It is nutrient-rich and can be a great addition to your diet.

Vegetables(Zoodles, Carrots, Turnips, and More)

Vegetables of many kinds, spiralized carrots, spiralized zucchini(or zoodles), turnips, beets, radishes, celeriac, and many more, can be used all of your salads, can be served with sauces, and may also be used in place of pasta in baked recipes.

Most vegetables with a firm texture can be good replacements for pasta. Adding vegetables to your diet is crucial for a healthy lifestyle.

You may even use salad leaves in place of regular pasta. They are easy to access and affordable too.


Vegetables are a great, healthy, and easy access, affordable substitute to pasta. Many different types of vegetables can be used instead of white pasta in a variety of pasta dishes.

Spaghetti Squash

Spaghetti squash is a winter squash that adopts a stringy texture when baked or cooked in its shell.

This can be a fantastic alternative to white pasta, specifically spaghetti.

This alternative is also gluten-free.

Spaghetti squash contains about 20 grams of carbohydrates per cup serving, making it a good tool for weight loss. Spaghetti squash is also a good source of fiber, vitamin C, manganese, and vitamin B6.


This vegetable-based alternative is a great nutrient-packed and gluten-free option to use instead of regular spaghetti and other kinds of pasta with sauces and dressings.


Ramen is an easily available and affordable replacement for white pasta, to use in recipes where you need pasta.

Since the composition of white pasta and ramen is similar in that they contain water, salt, and flour, ramen comes closest to textural similarity to white pasta.

Ramen can be high in carbs and salt, so a healthier whole grain-based version, many of which are available, may be used. Ramen worked best in sauces and baked recipes.


Ramen is a good substitute for pasta in sauces and bakes and can be found easily and inexpensively. This substitute may not be very nutrient-rich, but you may use fortified versions to add nutritional value to recipes.

Eggplant Lasagna

Eggplant cut into thin slices can be used in place of lasagna bakes instead of regular refined-flour-based lasagna sheets. Eggplant works well with cheeses and tomato-based sauces. It is also a great gluten-free option.

Eggplant also has many health benefits; it has a plethora of health benefits since it is a source rich in fiber, which can promote slow digestion and has been proven to reduce hunger pangs.

Additionally, eggplants are also a great source of antioxidants, a nutrient necessary for the control of free radicals that can cause chronic illnesses as serious as cancer.


Eggplant is a healthy, antioxidant-rich gluten-free substitute to white pasta that works particularly well in the form of slices to replace regular refined flour-based lasagna.It is also rich in fiber.


Why is pasta bad for me?

Pasta may not necessarily be bad for health. But since it contains many empty carbohydrates and a ton of starch, regular consumption of pasta may lead to weight gain, fatigue, and higher levels of blood sugar, since it may lead to hunger pangs and cravings. White pasta made of refined flour has a lot of refined carbs. Hence, it should be consumed in moderation.

Can I use rice instead of pasta?

Rice is a great gluten-free option to use instead of pasta. Rice may add a different starchy flavor to recipes. To top up on health, you can use brown rice since it has a high fiber content.

What is the healthiest replacement for pasta?

The healthiest replacement for pasta can be Shirataki noodles or vegetables. Shirataki is extremely low carb and may be used in place of pasta in several recipes. Vegetables are nutrient packers and add extra nutritional value to your regular pasta recipes like salads, sauces, and bakes.

Bottom Line

Whether you’re looking for gluten-free options, affordable or easily available options to replace pasta, or are simply looking to replace the component with something new, this list gives you several options to pick from.

Hopefully, you find one here that can satisfy your pasta needs for your future recipes.

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About Nancy Miller

Nancy is a foodie by heart and loves experimenting with food. She likes to experiment not only as part of academics but also as a cook at home, sometimes she does not get the desired outcome of these experiments though! But that doesn't stop her from trying more out-of-the-box things. When Nancy entered college, it became clear to her that food was going to be an important part of her life.