High-protein pasta, often fortified with plant proteins, is a great way to boost your protein intake. Many high-protein pasta varieties incorporate plant proteins such as beans, peas, and lentils, which the Dietary Guidelines for Americans emphasize as nutrient-dense plant proteins.

Traditional pasta is made with wheat flour and typically offers about 7 grams (g) of protein in a 2-ounce serving. To claim “high-protein” on a product label, pasta must provide 20% or more of the daily protein value per serving. This is equivalent to at least 10 grams of protein per serving. 

The following types of pasta meet these requirements, but nutritional values vary by brand and type. Carefully examine the nutrition facts and ingredient labels to ensure your choice meets your health goals.

Soybean pasta is made out of soybeans, which are known for their high-quality protein content and a ton of health benefits. The quality of the protein in soy is comparable to the protein in cow’s milk and eggs—commonly used as reference standards. Notably, soybean pasta delivers an impressive 22-25 g of protein per 2-ounce serving.

Soybean pasta typically lists soybeans as the only ingredient, though some manufacturers include water in their formulations. 

Research indicates that soy protein can improve muscle mass and strength. Soybeans also offer other potential advantages, such as alleviating hot flashes, delaying cognitive decline, and lowering cholesterol. Researchers attribute these benefits to the nutritional components of soybeans, namely their protein, polyunsaturated fat, and isoflavone (a plant compound) content.

Edamame are essentially soybeans in their green pods, harvested at about 80% maturity. Pasta made with edamame shares a nutritional profile similar to that of soybean pasta. It boasts 22-25 g of protein per 2-ounce serving.

This high-protein pasta typically features edamame as the sole ingredient. Some producers add mung beans or mung bean flour to edamame pasta.

Chickpeas, also known as garbanzo beans, are known for their nutty taste and widespread culinary versatility. Chickpea pasta is another popular choice for those seeking a high-protein pasta option. It’s made with either chickpea or chickpea flour as the main ingredient. 

Some brands may add other ingredients to their chickpea pasta, such as tapioca, pea starch, or lentil flour. Depending on the brand, a 2-ounce serving can range from 11 to 15 grams of protein.

What’s more, chickpeas are packed with crucial nutrients that support overall health, such as iron, magnesium, and potassium. Chickpea consumption positively impacts cardiovascular health, blood sugar management, and gut well-being.

Black beans, lupin beans, and fava beans have all been used to make types of high-protein pasta. Some pasta makers will also mix these beans. Other ingredients may be added to bean-based pasta, including tapioca starch, sunflower flour, and xanthan gum (an additive to thicken and stabilize the product).

The protein content within this category typically spans from 12-28 g per 2-ounce serving. Beans also supply fiber, an indigestible nutrient of plant foods important for digestive health and managing blood sugars and cholesterol.

Additionally, beans supply nutrients necessary for good health, such as various B vitamins (except for B12) and minerals. They also offer phytochemicals, which are plant compounds with health benefits. Research shows that integrating beans into a plant-based eating pattern can help improve heart, digestive, and metabolism health.

Lentils, beans, and peas are part of the Fabaceae family of plants. They’re a lens-shaped edible seed that comes in a spectrum of colors. 

Green lentil pasta typically uses green lentil flour as the primary ingredient. Some brands may add other ingredients, such as green pea flour, brown rice flour, or quinoa flour. This green high-protein pasta offers 11-14 g of protein per 2-ounce serving.

Similar to beans, lentils are full of fiber, nutrients, and health-promoting compounds like antioxidants. Research shows that regular consumption of lentils can protect against various diseases such as diabetes, cancer, and heart disease.

Red lentil pasta is usually made with red lentil flour, with some brands incorporating only water as an additional ingredient. A 2-ounce serving of this red-colored high-protein pasta provides a substantial 14-16 g of protein. 

Similar to green lentil pasta and all the different types of pasta noted here, red lentil pasta is available in a wide array of pasta shapes to suit your culinary preferences.

Recognized for their small round shapes, green peas or garden peas are another popular legume choice for creating high-protein pasta. Green pea pasta is made with green peas or green pea flour. Some brands may add other ingredients like water or garlic powder. Green pea pasta offers 11-12 g of protein per 2-ounce serving.

Much like other legumes, peas are packed with essential nutrients and compounds boasting antioxidant and anti-inflammatory effects. Research indicates that including peas in the diet can help regulate the effects of metabolic syndrome. This condition is characterized by irregular blood lipid and sugar levels, high blood pressure, and obesity.

Yellow pea pasta, distinct from chickpea pasta, is made from yellow peas, and it’s important to note although these legumes share a similar small, round shape, they differ in nutrient composition. Chickpeas tend to have higher amounts of certain nutrients like magnesium, potassium, and folate. On the other hand, yellow peas have a slightly higher protein and iron content. 

Yellow pea pasta is not as widely available as other high-protein pasta varieties. The brands that produce it typically only use yellow peas as the main ingredient. Enjoying a 2-ounce serving of yellow pea pasta can provide you with 12 g of protein. 

Traditional pasta is crafted from wheat flour, but some brands enhance the protein content of their wheat-based pasta by incorporating protein-rich ingredients. These additions may encompass a combination of ingredients such as soy protein concentrate, lentils, chickpeas, and lupin bean flour. 

The protein content in a 2-ounce serving of such high-protein wheat pasta varieties ranges from 10-24 grams.

Egg pasta, a classic favorite, traditionally blends eggs with wheat flour. In most cases, the protein content of regular egg pasta aligns closely with that of traditional wheat pasta. 

However, there are a few brands that offer high-protein pasta with eggs. These specialty options typically incorporate eggs or egg whites, along with wheat flour and protein powder. Consequently, high-protein egg pasta offers a remarkable protein content, ranging from 15-24 grams per 2-ounce serving.

Egg pasta can be an excellent option for individuals who may not prefer or tolerate legume-based pasta. 

The world of high-protein pasta offers a diverse range of options to cater to various dietary needs and preferences. Whether you’re seeking to boost your protein intake, stick to a specific eating plan, or explore new culinary horizons, there’s a pasta variety to meet your goals. 

It’s essential to note these pasta choices not only vary in ingredients and nutritional profiles but also in terms of taste and texture. So, don’t hesitate to try different kinds to discover the one that suits your palate and satisfies your pasta cravings while nourishing your body.