Chickpea pasta offers numerous health benefits and is rich in nutrients, but its carb content is a primary concern for most keto dieters. In this article, we’ll discuss the carb count in chickpea pasta, explore low-carb pasta alternatives, and highlight the best brand available, Banaza, to help you determine if chickpea pasta can fit into your diet.1
How Many Carbs Are in Chickpea Pasta? Can Chickpea Pasta Be Part of a Keto Diet?
Though many popular weight loss diets require tracking of carbs consumed through foods and drinks, this tracking is especially necessary on the ketogenic diet.2 The keto diet requires a strict limit of just 20-50 net grams of carbohydrates per day, so it is crucial to pay close attention to carb content in every food, drink, and even easily forgotten items such as sauces or condiments.3
Whether following a particular diet such as intuitive eating for weight loss or considering a gluten free diet instead, it can be very helpful to check the sugars, carbs, fat, calories and protein in what one consumes to ensure that each food and drink they partake in will help achieve their dietary and health goals.4, 5
Source: Markus Winkler from Unsplash6
Returning to our current topic, chickpea pasta made solely from chickpea flour contains about 30 grams of total carbs per 2-ounce serving. However, when we subtract the 8 grams of fiber per serving, we get 22 grams of net carbs per serving of chickpea pasta.
Since someone’s daily carb limit would be almost met or in some cases even exceeded with merely one serving of chickpea pasta, unfortunately the answer to whether chickpea pasta is keto is a resounding no.
Top 3 Best Low Carb & Gluten Free Pasta Noodles (Ketogenic Alternatives to Chickpea Pasta)
Since both generic and Banza brand chickpea pasta noodles are unfit for the keto diet due to their carb content, we have compiled a brief list of a few low carb & gluten free pasta noodles to try as an alternative.
Cauliflower rice or noodles and kelp noodles are recommended often for those on keto who need low carb options, but these types of noodles tend to have a slightly unfavorable taste and texture, so we found some other healthy noodles that are all not only low on the glycemic index, but also lack the grainy or earthy taste and texture that some other low carb noodles often have.
Let’s jump into some brief descriptions and the nutrition facts for each of these great keto noodle options.
3. Bird’s Eye Zucchini Veggie Spirals
Although zucchini noodles–often called “zoodles”–can be overplayed on keto, we couldn’t resist adding Bird’s Eye zucchini veggie spirals to our list of favorite low carbohydrate, gluten free noodle choices due to being not only low but zero carbs and carrying great health benefits.These veggie spirals are irresistible and are seasoned perfectly with both sea salt and black pepper to make a delectably delicious veggie pasta.
- Serving size: ½ cup (113 grams)
- Price per serving: Less than $1
- Key Ingredient: Zucchini
- Taste: Subtle taste, seasoned with salt and pepper
- Macronutrients:
- 0g net carbs
- 1g fat
- 1g protein
- 25 calories
- Pros: Very affordable, zero net carbs, extremely low calorie
- Cons: Some people may be sick of zoodles on keto
Check out zucchini veggie spirals here
2. Kiss My Keto Shirataki “Miracle” Noodles
The brand Kiss My Keto offers their shirataki noodles (also known as miracle noodles) pasta in angel hair, fettuccine, and spaghetti varieties. Their angel hair pasta is high in fiber and is said to have a similar taste and texture to regular noodles, although shirataki noodles are made from konjac flour instead.
Many non traditional noodles tend to have a very starchy or grainy taste and feel, but Kiss My Keto’s miracle noodles thankfully do not have that trait.
Furthermore, Kiss My Keto noodles are completely zero carb and gluten free, making them perfect for anyone following the ketogenic diet for weight loss and for those who require or prefer foods free of gluten as well.
- Serving size: ½ cup (100 grams)
- Price per serving: $1.25-1.50
- Taste: Very neutral taste, pairs well with any sauce
- Key Ingredient: Konjac flour
- Macronutrients:
- 0g net carbs
- 0g fat
- 0g protein
- 5 calories
- Pros: Zero carb, high in fiber, versatile
- Cons: Shirataki noodles may cause gastrointestinal discomfort and bloating for some
Buy Kiss My Keto zero carb ramen noodles here
1. Natural Heaven Spaghetti Noodles
Perfect for keto and many other trending diets, the brand Natural Heaven offers keto approved and gluten free pasta noodles made from hearts of palm that come fully cooked. These spaghetti noodles are low in sodium, preservative free, non GMO, and suitable for the paleo diet as well.
Just warm them for approximately 2 minutes and they should be ready to serve and eat. Feel free to add some keto friendly sauce or protein such as meat or tofu, and check out Natural Heaven’s angel hair or lasagna noodle varieties too if desired, as none of their varieties will kick you out of ketosis.
- Serving size: ½ cup (95 grams)
- Price per serving: Approximately $2.50
- Taste: Light, mostly neutral flavor
- Key Ingredient: Heart of palm
- Macronutrients:
- 2g net carbs
- 0g fat
- 1g protein
- 25 calories
- Pros: Low carb and low calorie; single ingredient noodle
- Cons: Low fat and low protein content
Purchase Natural Heaven spaghetti noodles
What Are the Health Benefits of Chickpeas?
Despite being unsuitable for the ketogenic diet, chickpeas have many health benefits that make them a great option for those on less carb restricted diets. Thankfully chickpeas are not overly strong in flavor, so they are very versatile and can be used in all kinds of dishes.
Whether in noodles, hummus, or other dishes, chickpeas can provide many positive health impacts to those who consume them.
- Help to Feel Fuller for Longer: Foods rich in fiber and protein can help with appetite suppression due to their ability to slow digestion, causing one to feel more full. Those who consume chickpeas regularly might even notice a reduction in appetite and their overall food consumption due to decreased hunger and cravings.
- Aid in Weight Management: Along with helping one feel fuller for longer, regularly eating chickpeas may help with weight loss due to the appetite suppressant influence and helping with cravings overall. Most legumes–not solely chickpeas–have this effect due to their high fiber and protein content.
- Help Manage Blood Sugar: Foods low on the glycemic index (GI) have a helpful tendency to regulate blood sugar; the fiber and protein in chickpeas both have blood sugar lowering effects that can significantly help with fewer spikes after a meal.
- Promote Brain Health: Chickpeas can boost both brain function and overall mental health and clarity, as they are rich in choline–a vital nutrient that helps with memory function, mood regulation, muscle control, and general improvements in brain health.
- What’s more, magnesium, selenium, and zinc may all help reduce anxiety and depression; additionally, magnesium carries the added benefit of assisting with nerve function.
- Serve as an Excellent Source of Iron: Chickpeas are loaded with at least 25% of the daily value of iron in just 1 cup, aiding in growth, red blood cell production, metabolism, and brain development. Without sufficient iron levels, one may experience weakness, fatigue, or shortness of breath among other symptoms so thankfully chickpeas are extremely helpful in replenishing iron levels for those prone to iron deficiencies.
- Easy on the Wallet: Chickpeas are not only widely available in both canned and dried varieties, but they are also very inexpensive. Since they are versatile and can be added to many dishes, soups, hummus, and other meals or snacks, chickpeas can be a great go to that won’t break the bank. There are also a variety of keto friendly hummus brands available in the market today.
- Protect Against Chronic Diseases: The high levels of fiber, protein, vitamins, and minerals in chickpeas can all play a vital role in protecting against several chronic conditions and diseases including depression, anxiety, cancer, type 2 diabetes, and heart disease or other heart conditions.
- Aid in Digestive Health: Chickpeas are filled with fiber–mostly soluble–which promotes health digestion by combining with water and turning to a gel in one’s digestive system to help get rid of waste. This may help prevent constipation and increase regularity, and might even aid in reduction of IBS symptoms as it promotes healthy gut bacteria and gut flora.
- Lower Cholesterol: On top of helping with digestion and appetite suppression, the soluble fiber in chickpeas reduces LDL cholesterol, in turn reducing the risk of heart disease. A serving of chickpeas a day is recommended for heart health and maintaining healthy cholesterol.
In addition to all of the aforementioned health benefits of chickpeas, they are also bursting with vitamins, minerals, and nutrients that can support one’s energy levels and overall health and wellbeing. Most notably, when researching about vitamins that help with weight loss, one will note that magnesium makes the list; since it is responsible for energy production and is tied to metabolism, it can aid in weight loss and reduce the risk of type 2 diabetes.
Each serving of chickpeas offers significant amounts of:
- Iron
- Magnesium
- Phosphorus
- Potassium
Is Chickpea Pasta Good for You?
Now that we’ve established whether chickpea pasta is keto-friendly, let’s address the next topic: its health benefits.
Yes, chickpea pasta is absolutely good for you. In fact, the health benefits of chickpeas seem to be never ending, and the appetite-suppressing quality can aid in weight loss too.
Chickpea pasta may not deliver quick results for getting skinny fast or immediately lose belly fat overnight, but we strongly recommend incorporating chickpeas or chickpea pasta for long-term weight loss and overall health and well-being.
Though we have established that chickpea pasta is not good for those in ketosis due to the carb content, there is no denying that chickpea pasta has a slew of health benefits and is very good for you.7 We highly recommend those who are not restricted to keto guidelines to try to regularly incorporate chickpeas into their diet.
Nutritional Information & Ingredients of Chickpea Pasta
Source: Bozhin Karaivanov from Unsplash8
Lastly, we will provide a head to head comparison of the nutritional information and ingredients of chickpea pasta (generic) versus the Banza brand’s chickpea pasta. Despite the different ingredients, the nutritional information and values for generic and Banza chickpea noodles are mostly identical, other than slight discrepancies in carbs and calcium, but nothing major.
Unfortunately, even the lower carb chickpea pasta made without any added ingredients is still far from being approved for keto. Let’s take a look at the differences and similarities in ingredients, macros, and calories of each variety of chickpea noodles.
Generic Chickpea Pasta (per 2oz serving size)
- Calories: 190
- Net Carbs: 22g
- Fat: 3g
- Protein: 11g
- Calcium: 0g
- Cholesterol: 0mg
- Sodium: 20mg
- Iron: 3mg
- Magnesium: 60mg
- Phosphorus: 175mg
- Potassium: 520mg
- Ingredients: Chickpea
Banza Chickpea Pasta (per 2oz serving size)
- Calories: 190
- Net Carbs: 30g
- Fat: 3g
- Protein: 11g
- Calcium: 40mg
- Cholesterol: 0mg
- Sodium: 20mg
- Iron: 3mg
- Magnesium: 60mg
- Phosphorus: 175mg
- Potassium: 520mg
- Ingredients: Chickpeas, Pea Starch, Tapioca, Xanthan Gum
For anyone following the keto low carb diet who may be trying to figure out ways to lose weight for summer, it is especially wise to pay close attention to the carbs in every food and beverage.
Unfortunately, we determined that the answer to our question of whether chickpea pasta is keto is no–due to the heavy carb content in both generic and Banza chickpea noodles–but we also provided several delicious and ketogenic alternatives to chickpea pasta, so feel free to indulge in those without worry.
Frequently Asked Questions
Are Chickpeas Acceptable on the Ketogenic Diet?
Chickpeas are rich in nutrients and offer a wide variety of health benefits, but unfortunately they are far too high in carbohydrates to be considered suitable for consumption on the ketogenic diet.
Those wondering are chickpeas acceptable on the ketogenic diet will likely be disappointed but unsurprised to learn that since chickpeas are not keto friendly–and since they are the main if not sole ingredient in chickpea pasta–chickpea pasta is not keto compliant either. Just one serving size alone can knock someone out of ketosis.
Is Gluten Free Pasta Ketogenic?
Although gluten free pasta is allowed and even encouraged on many diets or for many people who may have gluten sensitivities or certain health conditions, gluten free pasta is not automatically in the clear for consumption on the keto diet.
While gluten free pasta certainly might be ketogenic in some cases, many gluten free pastas are still quite high in carbs and therefore unsuitable for those who must adhere to strict daily carb limits on keto. For this reason, always check the nutritional label and the amount of carbs before eating any food on a keto diet.
What Are the Best Keto Approved Noodles?
The best keto approved noodles that we recommend are Bird’s Eye zucchini vegetable spirals, Kiss My Keto’s shirataki “miracle” noodles, and the brand Natural Heaven’s low carb and gluten free spaghetti noodles. In fact, each of the above are completely free of gluten and either low or no carb.
We also selected keto noodles that lack that grainy or even almost sandy texture that some gluten free noodle alternatives often have, so you can rest assured that each of these suggestions tastes great or has a neutral flavor for perfect pairing with your go to keto sauce.
Which Legumes Are Keto Friendly?
Anyone curious about which legumes are keto friendly have plenty to choose from; green peas, soy beans, black beans, lentils, lupini beans, kidney beans, and pinto beans are all allowed and even encouraged on the keto diet.
Is Banza Gluten Free Chickpea Pasta Keto Compliant?
After answering is chickpea pasta keto when it comes to the generic variety, let’s delve into the well known brand Banza’s gluten free version of chickpea pasta for those on a gluten free diet who may also be adhering to keto guidelines and daily carb limits.
That being said, let’s go ahead and take a look at Banza noodle nutritional values and macros to determine if Banza gluten free chickpea pasta is more suitable for the ketogenic diet than the generic version or not.
Banza’s chickpea noodles are plant based, vegetarian, and vegan, as well as being packed with 50% more protein and 3 times the fiber of most traditionally made wheat or egg pasta noodles. Banza’s gluten free chickpea noodles come in rotini, cavatappi, rigatoni, spaghetti, and shell varieties.
However, despite the fat and protein content being keto friendly, just one 2 oz. serving of Banza chickpea pasta already hits the daily carb limit for most people on the ketogenic diet, so it is advised to split this serving up into multiple meals or enjoy just half a serving. Unfortunately when it comes to Banza, low carb is not a fitting description.
- Serving size: ¼ cup (56 grams)
- Price per serving: Approximately $0.75
- Key Ingredient: Chickpeas
- 30g net carbs
- 3g fat
- 11g protein
- 190 calories
References
1Masood, W., Annamaraju, P., & Uppaluri, K. (2022, June 11). Ketogenic Diet. National Institute of Health. Retrieved February 14, 2023, from <https://www.ncbi.nlm.nih.gov/books/NBK499830/>
2Nielsen, Klaus. “Crop cook preparing noodles with pasta maker · Free Stock Photo.” Pexels. Accessed 22 April 2023. <https://www.pexels.com/photo/crop-cook-preparing-noodles-with-pasta-maker-6287322/>
3National Library of Medicine. (2022, January 17). Carbohydrates. MedLine Plus. Retrieved February 14, 2023, from <https://medlineplus.gov/carbohydrates.html>
4Wikipedia the Free Encyclopedia. (2023, January 30). Gluten-free diet. Wikipedia. Retrieved February 14, 2023, from <https://en.wikipedia.org/wiki/Gluten-free_diet>
5Harvard Medical School. (2022, March 3). Considering a gluten-free diet. Harvard Health Publishing: Harvard Medical School. Retrieved February 14, 2023, from <https://www.health.harvard.edu/diseases-and-conditions/considering-a-gluten-free-diet>
6Markus Winkler. “yellow and white round beads photo – Free Orange Image on Unsplash.” Unsplash, 12 April 2020, Accessed 6 April 2023. <https://unsplash.com/photos/5qrrqfSsIfg>
7Wikipedia the Free Encyclopedia. (2023, February 13). Ketosis. Wikipedia. Retrieved February 14, 2023, from <https://en.wikipedia.org/wiki/Ketosis>
8Bozhin Karaivanov. “yellow flower petals in close up photography photo – Free Texture Image on Unsplash.” Unsplash, 29 August 2020, Accessed 6 April 2023. <https://unsplash.com/photos/m5Ft3bsalhQ>