Introduction
As a kid obsessed with the Food Network, I thought I’d grow into an adult who effortlessly cooks multi-component meals nightly. But the reality is that after work, boiling water for pasta is often all I can manage. However, I refuse to let fatigue dictate my protein intake, so I’ve long relied on protein pasta. Traditional pasta has 7–8 grams of protein per serving, while protein pastas, thanks to added legumes, boast 10–20 grams. The category has evolved from entirely bean-based to blends with plant protein isolates or hybrid wheat-legume pastas. After trying seven brands, I found three worth buying.
The Top Picks
Best Overall: Banza Wheat Protein Pasta
This is not the same gluten-free Banza you may know. Launched in 2014, Banza recently released a line with semolina flour as the first ingredient, making it not gluten-free. The addition of wheat flour gives a chewy, elastic bite and neutral taste, unlike the original’s bean-y aftertaste. Ingredients: semolina (wheat), chickpeas, wheat protein, pea protein. Per two-ounce serving: 190 calories, 1.5g fat, 38g carbs (4g fiber), 13g protein. That’s two grams more than OG Banza and five grams more than most regular pastas. Slightly more expensive; not suitable for gluten or pea protein sensitivities.
Most Like Regular Pasta: Barilla Protein+
Barilla Protein+ has been around for over 20 years. Made primarily from semolina and durum wheat flour, with lentil flour, pea protein, chickpea flour, barley flour, spelt flour, plus added vitamins/minerals: B3 (niacin), iron (ferrous sulfate), B1 (thiamine mononitrate), B2 (riboflavin), folic acid. Per two-ounce serving: 190 calories, 1g fat, 38g carbs (5g fiber), 10g protein. It tastes just like regular pasta—al dente, no aftertaste—and behaves like standard pasta. It’s the cheapest option and widely available nationwide. The only downside: lowest protein content among the winners.
Editors’ Pick: Brami
Brami is made from just semolina durum wheat and lupini beans, an ancient legume sustainable to grow, easy to digest, and rich in protein and fiber. Made in Italy and bronze-cut, creating a textured surface for sauce adherence. Per two-ounce serving: 200 calories, 2g fat, 36g carbs (5g fiber), 12g protein. Comes in shapes: radiatori, penne, spaghetti, and cubetti (ditalini-like). Has a very slight earthy aftertaste when eaten alone, but not noticeable with sauce.
How I Tested
I consulted peers and scoured grocery aisles for protein pastas. I cooked each according to package directions in water salted with Diamond Crystal kosher salt. I tasted a portion plain, then cooked the rest in Rao’s tomato sauce with a splash of pasta water. Colleagues and I evaluated taste, texture, and sauce cling.
Other Protein Pastas I Tried
Chickapea
Made from yellow pea flour and chickpea flour. Smelled chickpea-forward while boiling, but tasted pleasant when sauced. Gluten-free. I’d buy it if the top three weren’t available.
Rummo Maxima
Wheat flour and peas. Stronger earthy aftertaste than other wheat-based pastas. Comparatively expensive, but I’ve bought it before and would again.
Kaizen
Packs 20g protein and 15g fiber per two-ounce serving. Tradeoffs: noodles are hard at first then disintegrate; strong unpleasant taste that sauce couldn’t cover.