Noodle dishes are easy to prepare, filling, and tasty, but they’re not always the healthiest meal choices. A package of Ramen noodles makes for a quick, hot lunch, and you may love a big bowl of spaghetti, but they’re not quite as nutritious as you’d like them to be. There’s a wide variety of healthier noodle choices out there. Try one of these healthy noodle options to add more variety and nutrients to your next meal!
Squash noodles
You can make your own noodles out of squash as a healthy, nutritious alternative to dried noodles from the store. Use a spiral cutter designed to make “zoodles” or zucchini noodles, cook Spaghetti Squash and pull out the noodle-like innards, or use a vegetable peeler to create a pasta stand-in from your favorite squash. Try some out and find your favorite!
Black bean noodles
Black bean noodles are very high in fiber and protein, and offer a good source of iron. Unlike traditional noodles, noodles made entirely from black beans have no cholesterol, trans fat, or sodium. Find them in your local health food store, or in a well-stocked supermarket.
Whole grain noodles
You should strive to eat more whole grains and fewer refined grains. At least half of the grains you eat each day should be whole grains according to the USDA. Whole grain noodles are high in fiber, and offer a good source of vitamins and minerals. You can find these in most grocery stores. Check the labels and pick a brand with a high fiber count. Different brands can taste quite different, so try out a few to find the one your family likes best.
Quinoa noodles
Quinoa delivers complete protein, which means it provides the nine essential amino acids your body needs. Quinoa noodles are a good source of protein as well as many other vitamins and nutrients. They’re also rich in iron and magnesium, and low in fat.
Buckwheat noodles
Noodles made from buckwheat provide fewer calories and carbohydrates than most other types of noodles. Buckwheat noodles also bring a good source of fiber and magnesium to the table.
You don’t need to ditch your go-to instant lunch or forgo your favorite post-workout dinner. Refined wheat noodles and egg noodles aren’t necessarily bad for you, especially if you eat them in the right portions. These healthier noodles choices just offer an option for adding extra nutrients to your meals.
FAQs
Rice noodles are often considered one of the healthiest options available. They are naturally gluten-free, low in fat, and easy to digest. P'Nut Asian Kitchen incorporates rice noodles into many of their dishes, including the popular Pad Thai and Wonton Noodle Soup.
Can you eat noodles and be healthy? ›
The Bottom Line. In moderation, including instant noodles in your diet likely won't come with any negative health effects. However, they are low in nutrients, so don't use them as a staple in your diet. What's more, frequent consumption is linked to poor diet quality and an increased risk of metabolic syndrome.
What can I substitute for egg noodles? ›
Tasting Table recommends white rice, spaghetti noodles, or crispy potato straws. Egg noodles don't have a poignant flavor so most plain, starchy bases work well as a substitute. Almost any pantry staple grain or pasta is a good swap.
Which noodles are healthier egg or rice? ›
Unlike egg noodles, rice noodles are gluten-free and vegan. That's because they contain no wheat or animal products. They can be made using red, white, or brown rice. Rice noodles are lower in calories, fat, and protein than egg noodles.
What is the healthiest pasta for weight loss? ›
The best bang for your buck when it comes to weight loss is chickpea pasta, according to Kaytee. "With twice as much fiber and protein, you'll be able to stay satisfied with your meal and consume fewer calories than the other pasta options, helping you to achieve your weight goals," she says.
Is it OK to eat 2 minute noodles everyday? ›
A Instant noodles are incredibly cheap and very popular with teenagers, that's for sure, but you are right in that they aren't a great everyday choice. Most instant noodles have been deep fried which is what makes them cook 'instantly', and the types of oil they use are often high in saturated fat.
Do healthy instant noodles exist? ›
So, what makes some ramen healthier than others? "A healthy ramen can be made from whole grain or whole wheat flour," Catherine Gervacio, RDN and nutrition writer for Living. Fit, tells Eat This, Not That! "These provide more fiber and nutrients compared to refined flour noodles.
How to make noodles healthier? ›
Get your daily dose of calcium by sprinkling sesame seeds, grated cheese or even beans and lentils over your noodles. Another great noodle add-on with the nutritional benefits of protein, magnesium, copper, zinc and vitamin B1 is tofu!
What noodles can you eat everyday? ›
6 Healthy Noodles You Should Be Eating, According to a Dietitian
- Whole-Wheat Pasta.
- Chickpea Pasta.
- Veggie Noodles.
- Red Lentil Pasta.
- Soba Noodles.
- White Pasta.
Nutritional Superiority:
Beyond the sensory experience, Pasta made from Durum Wheat Semolina offers notable nutritional advantages over noodles made from maida. Durum wheat semolina is rich in essential nutrients, including fibre, protein, vitamins, and minerals.
So for the same amount (eg: 100 grams) noodles will contribute higher calories. But when you ask which one is healthier, then the noodle or rice that you usually consume is more or less the same. Again, the type of the carbohydrate is more important than the intake amount.
What can I replace spaghetti noodles with? ›
8 Low-Carb & Grain-Free Substitutes for Pasta
- Zucchini. Zucchini is a popular noodle substitute because its texture makes it easy to spiral out into spaghetti-like shapes. ...
- Cauliflower. ...
- Spaghetti Squash. ...
- Egg Noodles. ...
- Cucumber. ...
- Broccoli. ...
- Eggplant. ...
- Cabbage.
In a medium bowl, combine the noodles and the seasoning packet with 2 cups of water and microwave on high power until the noodles are cooked, 4 minutes. Stir the noodles and crack the egg on top. Microwave on high power until the egg white is just cooked through but the yolk is still runny in the center, 1 minute.
What to replace rice and pasta with? ›
These Rice and Pasta substitutes like Riced cauliflower, Bajra Roti, Couscous, etc. can add variety to your diet and have fewer calories. Quinoa is gluten free and a complete protein with nine essential amino acids. Broccoli is an excellent source of Vitamin C that can boost our immunity.
Are soba or rice noodles healthier? ›
In one Japanese study, a 50-gram serving of soba noodles had a GI of 56, compared to a GI of 100 for white rice, the high-GI comparison food ( 14 ). Eating buckwheat has been shown to have benefits for blood sugar, heart health, inflammation and cancer prevention.
Are egg noodles healthier than regular noodles? ›
Are Egg Noodles Healthy? Egg noodles can give you extra nutrients that regular pasta won't, though they also lack in some areas compared to pasta. Still, you don't have to choose only one. Add both to your pantry for a well-rounded diet and supplement each with vegetables, proteins, and other sources of nutrients.
Is rice noodle healthier than regular noodles? ›
Notably, rice noodles have fewer calories and significantly less fat than wheat noodles. Compared with spaghetti squash noodles, rice noodles offer similar amounts of fiber and fat — but many more calories and carbs.
