Best Substitutes for Pasta

Rice noodles cook in 4-5 minutes in boiling water, half the time of wheat pasta. They're made from rice flour and water, no gluten. The texture is slightly chewier and more slippery. Soak dried versions in hot water for 10 minutes before cooking to prevent breaking. Fresh rice noodles from Asian markets need just 1-2 minutes in boiling water.

Spiralize zucchini into noodles using a spiralizer or julienne peeler. Salt them and let sit 10 minutes, then squeeze out moisture with paper towels. This prevents watery sauce. Cook just 2-3 minutes in a hot pan with 1 tablespoon oil. They release water when heated, so undercook slightly. Raw zoodles work in cold salads. One cup has 20 calories vs pasta's 200.

Made from chickpea flour, this pasta contains 13g protein per serving vs regular pasta's 7g. The texture is denser and nuttier. Cook exactly to package time (usually 7-8 minutes) as overcooking makes it fall apart. Rinse after cooking to remove excess starch. The chickpea flavor is mild but noticeable. Works best with bold sauces that mask the bean taste.

These Japanese noodles made from konjac yam contain 10 calories per serving and zero carbs. They come packed in water and smell fishy at first. Rinse thoroughly, then dry-fry in a pan for 5 minutes to improve texture. They're rubbery and don't absorb sauce like pasta. Mix with sauce and let sit 10 minutes before serving. The texture never matches pasta but works for strict low-carb diets.

Cook quinoa in 2 cups broth instead of water for more flavor. Takes 15 minutes. The individual grains don't stick together like pasta, so it works best in bowl-style dishes. Toast dry quinoa in a pan for 3 minutes before cooking to enhance the nutty flavor. One cup cooked quinoa has 8g protein. Mix with sauce while hot so it absorbs flavors.

Cut squash in half lengthwise, remove seeds, brush with oil. Roast cut-side down at 400F for 40 minutes. Scrape with a fork to create strands. Each half yields about 1.5 cups of 'noodles'. The texture is crunchy, not chewy like pasta. Season the strands with salt before adding sauce. They release water when heated, so use thick sauces.

Cooks in 8-10 minutes, similar to wheat pasta. Made from brown rice flour, it has a mild nutty taste and slightly grainy texture. Holds up better than white rice pasta in sauces. Add 1 teaspoon salt per quart of cooking water. Don't overcook or it turns to mush. Rinse with cold water if using in salads to stop cooking.

Pulse cauliflower florets in food processor until rice-sized. Saute in 1 tablespoon oil over high heat for 5 minutes until tender but not mushy. Season with salt. Works as a base under saucy dishes rather than mixed in. One cup has 25 calories. Frozen cauliflower rice saves prep time. Squeeze out excess moisture after cooking.