Out of Pasta, one case
Vegetable pasta substitutes: zucchini, spaghetti squash
7 options, ranked, with the exact amount
Use Zucchini noodles (zoodles)
Same amount as the pasta
The best vegetable pasta substitutes are zucchini noodles (zoodles), spaghetti squash, cauliflower rice, hearts of palm pasta, and cabbage noodles. Each offers unique texture and flavor while providing fewer carbs and more nutrients than traditional pasta.
- Best for —
- Spaghetti dishes
One casethe full pasta card
Every option, one card
Ranked| # | Substitute | Instead of pasta |
|---|---|---|
| 1 | Zucchini noodles (zoodles)Spaghetti dishes | Same amount by volume |
| 2 | Spaghetti squashBaked pasta dishes | Same amount by volume |
| 3 | Cauliflower ricePasta salads | Same amount by volume |
| 4 | Hearts of palm pastaPasta salads | Same amount by volumeTweak it |
| 5 | Cabbage noodlesAsian-inspired pasta | Same amount by volume |
| 6 | Carrot noodlesColorful pasta dishes | Same amount by volume |
| 7 | Sweet potato noodlesHearty pasta dishes | Same amount by volume |
Zucchini noodles (zoodles)
mild · similar texture
Spiralized zucchini creates noodle-like strands that work well in most pasta dishes. The mild flavor allows sauces to shine while providing essential nutrients and fiber.
- Best for
- Spaghetti dishes, Light pasta sauces, Pasta salads, Mediterranean dishes
2g net carbs per cup, mild flavor, best when salted and drained.
Spaghetti squash
sweet · similar texture
When cooked, spaghetti squash naturally separates into noodle-like strands. The slightly sweet flavor pairs well with rich, savory sauces and works great in baked dishes.
- Best for
- Baked pasta dishes, Casseroles, Heavy sauces, Comfort food pasta
7g net carbs per cup, naturally sweet, great for baked dishes.
Cauliflower rice
mild · different texture
Riced cauliflower provides a grain-like texture with minimal carbs. It works well as a base for pasta-style dishes and absorbs flavors beautifully while providing nutrients.
- Best for
- Pasta salads, Stir-fry style pasta, Creamy sauces, Casseroles
3g net carbs per cup, versatile base, great for stir-fry style dishes.
Hearts of palm pasta
neutral taste, similar texture
Sliced hearts of palm create noodle-like strips with a neutral flavor. They work particularly well in cold pasta salads and Mediterranean dishes, providing a unique texture.
- Best for
- Pasta salads, Cold pasta dishes, Mediterranean recipes, Quick meals
2g net carbs per cup, neutral flavor, great for cold dishes.
Cabbage noodles
mild
Thinly sliced cabbage creates noodle-like strips that work well in Asian-inspired pasta dishes. The crunchy texture adds interest and works great in quick-cooking dishes.
- Best for
- Asian-inspired pasta, Stir-fry dishes, Crunchy pasta salads, Quick cooking
- Texture
- crunchy
3g net carbs per cup, crunchy texture, great for Asian dishes.
Carrot noodles
sweet · similar texture
Spiralized carrots create colorful, sweet noodles that add visual appeal to dishes. The natural sweetness pairs well with certain sauces and adds nutritional value.
- Best for
- Colorful pasta dishes, Sweet sauces, Asian-inspired pasta, Roasted dishes
6g net carbs per cup, sweet flavor, colorful addition.
Sweet potato noodles
sweet · similar texture
Spiralized sweet potatoes create hearty, sweet noodles that work well in robust dishes. They're higher in carbs but provide more nutrients and fiber than traditional pasta.
- Best for
- Hearty pasta dishes, Roasted dishes, Sweet sauces, Comfort food
20g net carbs per cup, sweet flavor, great for hearty dishes.
How it behaves in this recipe
Vegetable pasta substitutes work because they provide the bulk and texture of pasta while offering nutritional benefits and lower carbohydrate content. They're naturally gluten-free and can be prepared in ways that mimic traditional pasta's texture and mouthfeel. The key is choosing vegetables that can hold sauces and provide satisfying texture while fitting your dietary goals.
Tips for substituting pasta
8 tips- For zucchini noodles, salt and drain for 10-15 minutes to remove excess moisture
- Spaghetti squash should be roasted cut-side down for best noodle separation
- Hearts of palm pasta works best in cold dishes or very brief cooking
- Cauliflower rice benefits from being squeezed dry to remove moisture
- Cabbage noodles should be cooked quickly to maintain crunch
- Carrot and sweet potato noodles work well when lightly roasted
- All vegetable noodles work best with bold, flavorful sauces
- Don't overcook vegetable noodles as they can become mushy
Notes on pasta
- Use spiralized vegetables (beets, turnips, rutabaga) for unique flavors and colors
- Try kelp noodles for a zero-carb option with a unique texture
- Use thinly sliced vegetables (cucumber, radish) for cold pasta salads
- Create 'pasta' from pureed vegetables mixed with egg and cheese for a more traditional texture
- Try using vegetable purees as sauce bases for added nutrition
Questions
5 questionsWhat's the best vegetable to use as pasta?
Zucchini noodles are the most popular and versatile vegetable pasta substitute. They have a mild flavor, similar texture to pasta, and work well with most sauces.
How do I prevent zucchini noodles from being watery?
Salt the zucchini noodles and let them drain in a colander for 10-15 minutes, then pat dry with paper towels. This removes excess moisture that would make your sauce watery.
Can I use spaghetti squash in any pasta recipe?
Spaghetti squash works well in most pasta recipes, especially baked dishes and those with hearty sauces. Its slightly sweet flavor pairs well with savory ingredients.
Are vegetable noodles healthier than regular pasta?
Yes, vegetable noodles are generally healthier as they're lower in carbs and calories while providing more vitamins, minerals, and fiber. They're also naturally gluten-free.
Can I mix different vegetable noodles together?
Absolutely! Mixing different vegetable noodles creates interesting textures and flavors. Try combining zucchini and carrot noodles for color and variety.