Protein Pasta: Is It Worth It?
How protein pasta compares to regular pasta - including chickpea, lentil, and edamame varieties. Nutrition data and whether the extra cost is justified.
Protein pasta has become a staple in supermarket aisles, promising to turn a carb-heavy meal into a balanced one. But does it deliver? Here is a no-nonsense look at what protein pasta actually is, how it compares, and whether it is worth the premium.
What Is Protein Pasta?
Protein pasta is made from ingredients that are naturally higher in protein than traditional wheat. The most common types are:
- Chickpea pasta - made from chickpea flour
- Lentil pasta - made from red or green lentil flour
- Edamame / soybean pasta - made from edamame or black soybean flour
- Protein-enriched wheat pasta - regular semolina fortified with added protein (often pea or egg white protein)
Nutrition Comparison: Protein Pasta vs. Regular Pasta
All values per 56g dry serving (approximately 1 cup cooked), sourced from USDA FoodData Central and product nutrition labels:
| Type | Protein | Carbs | Fibre | Calories |
|---|---|---|---|---|
| Regular wheat pasta | 7g | 43g | 2.5g | 210 |
| Whole wheat pasta | 7.5g | 37g | 5g | 200 |
| Chickpea pasta | 13g | 32g | 5g | 190 |
| Red lentil pasta | 13g | 34g | 3g | 200 |
| Edamame / soy pasta | 24g | 20g | 11g | 200 |
| Protein-enriched wheat | 15–17g | 30g | 4g | 200 |
The differences are significant:
- Chickpea and lentil pastas roughly double the protein of regular pasta
- Edamame pasta more than triples it - delivering 24g per serving
- All protein pastas are also higher in fibre and lower in net carbohydrates
Does Protein Pasta Taste Like Regular Pasta?
Honestly - close, but not identical:
- Chickpea pasta has the closest texture to traditional pasta. Mild nutty flavour. Most people cannot tell the difference in a saucy dish.
- Lentil pasta is slightly grainier. Tastes good with bold sauces (tomato, pesto).
- Edamame pasta has a distinct green colour and a slightly beany taste. Works best in Asian-inspired dishes.
- Protein-enriched wheat pasta tastes the most like regular pasta since the base is still semolina.
Tip: Do not overcook protein pasta. It goes mushy faster than wheat pasta. Check 1–2 minutes before the package says.
Is Protein Pasta a Complete Protein?
It depends on the source:
| Type | Complete Protein? | Notes |
|---|---|---|
| Chickpea | Nearly - low in methionine | Pair with grains or dairy |
| Lentil | Nearly - low in methionine | Same as chickpea |
| Edamame / soy | Yes | Contains all essential amino acids |
| Protein-enriched | Usually yes | Depends on added protein source |
For chickpea or lentil pasta, topping with parmesan cheese, a protein-rich sauce, or chicken easily completes the amino acid profile.
Is Protein Pasta Worth the Extra Cost?
Protein pasta typically costs 2–3x more than regular pasta. Whether that is worth it depends on your priorities:
Worth it if:
- You love pasta and want to make it more macro-friendly
- You are vegetarian or vegan and need more plant protein
- You want the convenience of a one-ingredient protein boost
Not necessary if:
- You already pair regular pasta with high-protein toppings (ground beef, chicken, cheese)
- You are comfortable hitting your daily protein target through other foods
- You are on a tight budget - adding protein via eggs or cottage cheese alongside regular pasta is cheaper
The Bottom Line
Protein pasta - especially chickpea, lentil, and edamame varieties - is a legitimate upgrade over regular pasta in terms of protein and fibre. Edamame pasta is the standout with 24g of protein per serving. Whether you need it depends on the rest of your diet. Track your meals with Protein Pal and decide based on whether your daily protein goal needs the extra boost.