Is Chickpea Pasta Keto?

Navigating pasta options can be tricky, especially when you're on a keto diet. Chickpea pasta has gained popularity for its gluten-free and nutritious benefits, but is chickpea pasta keto-friendly? As experts in producing premium keto-friendly pasta, we have the answer for you. Let’s explore and also look at pasta alternatives that will take your meals to the next level.

What Is Chickpea Pasta?

Chickpea pasta is a nutritious, legume-based alternative to traditional pasta. It gives you a gluten-free option that’s packed with protein and fibre. Manufacturers mainly make this pasta from chickpeas. It’s a healthier pasta choice that gives you essential nutrients like iron and potassium. 

Chickpea pasta also has a lower glycemic index than traditional pasta. This can help you manage your blood sugar levels. With its mild, nutty flavor, and firm texture, chickpea pasta works well with a variety of sauces and is a versatile addition to your meals.

Nutritional Profile of Chickpea Pasta

Here’s how chickpea pasta compares to traditional pasta when you look at the nutritional information:

Source: USDA and various pasta brands. These are average values, and the nutritional content may vary by brand or pasta type. Always check the brand labels for accurate nutritional profiles and allergy warnings.

Is Chickpea Pasta Keto-Friendly?

Fitness experts generally consider chickpea pasta to not be keto-friendly because it has a higher carbohydrate content. With around 40-45 grams of net carbs per 3.5 oz serving, it’s too much for a strict keto diet. A keto diet typically limits carbs to around 20-50 grams per day. 

Chickpea pasta can be a great gluten-free, high-protein option, but if you're following a keto lifestyle, you might want to look for pasta alternatives that are specifically low in carbs.

Banza is a popular chickpea pasta, but there are great Banza alternatives for a keto diet, such as Pete’s Pasta’s no-carb spaghetti.

If you compare Banza to brands like Pete's Pasta, Pete's stands out for having the highest protein content. 

Top 7 Alternatives to Chickpea Pasta for a Keto Diet 

If chickpea pasta isn’t keto-friendly for you, don’t worry. There are plenty of low carb pasta alternatives that still satisfy your pasta cravings without throwing you off your keto diet. Here are the top 7 keto-friendly alternatives to chickpea pasta.

1. Durum Wheat Semolina Pasta 

Durum wheat semolina pasta is a fantastic choice if you're craving authentic pasta with a nutritional boost. It consists of high-quality durum semolina and offers a balanced blend of protein and fiber and a rich flavor. While not gluten-free, it's an excellent option for a classic pasta experience with better nutrition. 

Try the high-fiber pasta from Pete's Pasta, which contains organic durum semolina and fresh mountain spring water. Pete's Pasta's no-carb spaghetti delivers 20 grams of protein and 26 grams of fiber per 2 oz serving, making it a standout for your keto diet. Its slightly nutty flavor and dense texture pair beautifully with hearty sauces like bolognese or creamy carbonara. 

Pete's Pasta offers high-protein vegan pasta if you’re a vegan or a vegetarian. 

They also make low-calorie pasta and low-sugar pasta if you have special dietary restrictions.

2. Tofu Shirataki Noodles

Tofu shirataki noodles are made from konjac root and tofu. This gives you a keto-friendly, low-calorie pasta option. These noodles are high in fiber and omega-3 fatty acids, and they’re vegan and gluten-free. Try out the tofu shirataki noodles from House Foods for a slightly chewier texture.

3. Shirataki Noodles

Shirataki noodles are made from glucomannan, a substance derived from konjac root. These noodles are essentially calorie-free and packed with soluble fiber, which can benefit your gut health. They're perfect for a keto diet since they won’t add extra carbs to your meals. Konjac shirataki noodles are a great option to consider.

4. Zoodles (Zucchini Noodles)

Zoodles are a popular keto-friendly option. By spiralizing fresh zucchini into long, pasta-like strips, you get a low-carb, low-calorie meal that still satisfies your pasta cravings. Try making your own with a spiralizer or use Green Giant veggie spirals. They are ready to eat and packed with vitamins and fiber.

5. Spaghetti Squash

Spaghetti squash is a great keto-friendly alternative that mimics the texture of traditional pasta. When cooked, its flesh forms long, spaghetti-like strands with just 10 grams of carbs per serving. It’s a nutrient-rich option perfect for your keto meals. Try roasting it and serving it with your favorite sauce. For convenience, Cece's Veggie Co. has prepackaged spaghetti squash noodles so that you can skip the prep work.

6. Cabbage Noodles

Cabbage is an excellent, low-carb substitute for traditional pasta. When shredded, it takes on a noodle-like texture that works perfectly in stir-fries or as a base for sauces. It's also high in fiber and low in carbs, making it a solid choice for keto meal plans.

7. Kelp Noodles

Kelp noodles are made from edible seaweed and are an excellent low-carb, low-calorie pasta alternative. These noodles are rich in minerals and fiber while being very low in carbohydrates, making them ideal for keto. Try kelp noodles from Sea Tangle, which pair well with both creamy sauces and light, refreshing salads.

Comparison of Chickpea Pasta Alternatives

Now that we've covered the top chickpea pasta alternatives, let’s take a closer look at how each one stacks up. This table highlights the unique qualities and benefits of each pasta per 2 oz serving, making it easier for you to pick the one that fits your diet and satisfies your taste buds.

Note: Except for Pete’s Pasta, the above are average values. The nutritional content may vary by brand and type of pasta. Always check the brand labels for the most accurate information.

Tips for Incorporating Pasta Into Your Keto Diet

Since chickpea pasta isn’t keto-friendly, here are some tips to help you enjoy pasta while staying on track with your keto goals:

• Focus on portion control: Precise measurements are critical if you’re a keto dieter. Weigh portions before cooking, track exact net carbohydrate quantities, and limit your serving sizes to stay within your daily carb allowance. 

• Pair pasta with high-fat, low-carb sauces: Choose sauces that amplify fat content while reducing carbohydrates. Alfredo sauce, pesto with olive oil, carbonara with heavy cream, butter-based herb sauces, and cream cheese-enhanced marinara are great options.

• Use nutrition-tracking apps: Log every ingredient’s net carb value using nutrition-tracking apps. This helps you stay on top of your daily carb intake and makes it easier to manage portion sizes.

Keto-Friendly Pasta Recipe Alternatives to Chickpea Pasta

Sticking to a keto diet doesn’t mean you have to miss out on pasta. Here are some delicious, low-carb pasta recipes to satisfy your cravings while staying in ketosis:

1. Pete's Pasta high-fiber veggie stir-fry: Cook Pete’s Pasta high-fiber pasta and toss it with stir-fried vegetables like bell peppers, broccoli, and spinach. Add a soy sauce or sesame oil-based dressing for extra flavor, and top with sesame seeds or crushed almonds for a crunch.

2. Zucchini noodles with pesto: Toss zucchini noodles with fresh basil pesto, olive oil, and a sprinkle of Parmesan. Add grilled chicken or shrimp for extra protein.
   

3. Shirataki noodles with alfredo sauce: Sauté Shirataki noodles in garlic butter and top with a rich, creamy Alfredo sauce made from heavy cream and Parmesan. Add sautéed mushrooms or spinach for added flavor.
   

4. Spaghetti squash carbonara: Roast spaghetti squash and toss the strands with a creamy carbonara sauce made from eggs, pancetta, and heavy cream. Top with fresh parsley and grated Parmesan.
   

5. Tofu shirataki noodles with garlic butter shrimp: Sauté shrimp in garlic butter and toss with tofu shirataki noodles for a light yet satisfying dish. Add lemon zest and parsley for an extra burst of freshness.

Frequently Asked Questions

Is chickpea pasta keto-friendly?

Chickpea pasta is not keto-friendly, as it contains approximately 42 grams of carbohydrates per 100-gram serving, which exceeds the strict carb limits of a ketogenic diet.

What are good pasta alternatives for keto dieters?

Good keto-friendly pasta alternatives include zucchini noodles (zoodles), shirataki noodles, spaghetti squash, and cauliflower-based pasta, all of which are low in carbohydrates and help maintain ketosis. Pete’s Pasta also makes low-carb and no-carb pastas.

Is chickpea pasta inflammatory?

Chickpea pasta is generally considered anti-inflammatory due to its high fiber and protein content, though individuals with sensitivities should consult a healthcare professional.

Can chickpea pasta help with weight loss?

Chickpea pasta can aid weight loss due to its high protein and fiber content, which promotes satiety and helps control appetite.

How many carbs are in chickpea pasta?

A typical 100-gram serving of chickpea pasta contains approximately 42 grams of carbohydrates, making it unsuitable for strict keto diets.

Can I eat hummus on keto?

Hummus is not ideal for strict keto diets because it contains 4-5 grams of carbs per 2-tablespoon serving, though small amounts may be okay in more flexible keto plans.