Traditional pasta that’s made with water and wheat flour already comes with a lot of protein. This is especially true when it is made of enriched flour (added with more vitamins and minerals). However, if you want to have more protein in your pasta along with a steady supply of energy and carbs, you may opt for high-protein pasta kinds.
According to the USDA guidelines, most individuals must aim for 46 grams of protein daily. Many high-protei kinds of pasta contain about 20 grams of protein. Protein pasta is an excellent option for those who follow a high-protein diet and are also vegetarians. Since most such kinds of pasta are made of beans, they are known for being gluten-free, which is beneficial to people who are sensitive to gluten.
How much high-protein pasta should you consume?
Since there’s a lot of protein in high-protein pasta, it is advisable to eat it only as one meal. This is especially necessary when one meal is added to it. Someone who is on a vegan or vegetarian diet may consume one or two servings of high-protein pasta every meal.
How to choose a high-protein pasta
With a little knowledge about them, it can be easy to choose the right high-protein pasta for you. The first thing you must do is check the label and find out how much protein is found in a serving of pasta. There is no definitive amount of protein required for the pasta to be called high-protein, but you must go for pasta that contains more than 7 grams of protein per serving or more than what the traditional wheat-based pasta has.
Also, take an inventory of all the ingredients that are found in the pasta box. It’s wise to choose a high-protein pasta that contains ingredients and nutrients that you can easily pronounce. Having fewer ingredients means that there’s less room for additives and chemicals to be included. A limited amount of gums and stabilizers may be part of the list of ingredients for the pasta to retain its shape when boiled and to enhance shelf stability.
How to integrate pasta into your diet
High-protein pasta can be served just like conventional pasta. To make sure that you have a nutritionally balanced bowl of pasta meal, you can add olive oil, vegetables, herbs, and spices to the bowl. You may also add lean protein to the combination. But this is not really necessary since the pasta itself is already high-protein.
High-protein pasta can also be enjoyed by adding it to pasta salads. This may also be added to soups, but for varieties that don’t contain gluten, the noodles may not hold shape when they are submerged in water for a prolonged time. The best way to go is to add the pasta to the soup immediately before it is served.
The best options for high-protein pasta
You can find a lot of options for pasta that contains ingredients to boost its protein content. This makes it confusing to choose the right one to consume. You can choose from the following:
The Only Bean Edamame Spaghetti
One serving of this edamame spaghetti has 25 grams of protein in it. This goes to show that half of the calories contained in this pasta come from protein. What’s good is that it also has 11 grams of fiber per serving which makes it beneficial for gut health. In terms of ingredients, it only has one which is the organic edamame beans. This makes this pasta one of the healthiest. It also has a texture that is almost the same as traditional pasta.
The Only Bean Soybean Spaghetti
Another superb option from Only Bean is soybean spaghetti. Soy is one of the great sources of plant-based protein. This makes soybean pasta a sumptuous way to add protein to your diet. This is particularly applicable when you follow a vegan or vegetarian diet. This pasta also comes with a mild flavor.
Kaizen Pasta
This pasta option is free from gluten and is plant-based. It contains protein from fava beans and lupini bean flour. It has a great texture and its shape can be in radiatori, ziti, and fusilli pasta. It comes with a mild flavor that will go with any dish you fancy.
Barilla Red Lentil Pasta
Barilla is a popular pasta brand, but they also produced high-protein pasta. This plant-based pasta is 100 percent made of red lentil flour, but it still tastes similar to the classic whole wheat pasta. You may add this to any of your favorite conventional paste recipes. You may also consume it with salt and butter.
Chickapea Pasta
This is a chickpea pasta that is made from a mix of organic plant-based ingredients that have a lot of protein and nutrients in every bite. This pasta is made of chickpeas flour, red lentil flour, and yellow lentil flour. It contains 13 grams of protein for every serving. This pasta comes in various pasta shapes whether it’s spiral, shell, or lasagna. It’s easy for you to make any pasta recipe using this high-protein pasta alternative.
Carba-Nada Egg Pasta
This pasta is high in protein and fiber yet low in carbs and calories. Carba-nada has 15 grams of protein in every serving of 2 ounces. It also contains 8 grams of fiber with only 17 grams of net carbs. This egg-based pasta is an excellent alternative for those who are concerned about their blood sugar levels.
Ancient Harvest Protein Green Lentil Penne
This plant-based penne pasta is what you need when you’re trying to avoid soy and gluten. This is made up of only two ingredients: organic quinoa flour and green lentil flour. It has 14 grams of protein for every 2-oz serving. You can also opt for green lentil spaghetti or red lentil rotini, with a similar amount of protein. It’s better to cook pasta a bit under the recommended time. Finish it in the sauce so that the noodles can be prevented from sticking together. You can find a box of this penne pasta online.