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Pasta

Grains

Wheat-based noodles and shapes. Staple carb in Italian and global cuisine.

4 substitutes

Substitutes

2 medium zucchini per 8 oz pasta

Spiralize, sauté briefly or eat raw. Releases water — don't overcook.

✅Best for: light sauces, pesto, garlic oil

⚠️Not for: heavy cream sauces, baked pasta

1 medium = ~4 servings

Roast halved, scrape with fork for strands.

✅Best for: marinara, meat sauce, pesto

⚠️Not for: pasta salad, al dente needs

1:1 by weight

Gluten-free, silky. Soak in hot water, don't boil.

✅Best for: stir-fries, pad thai, pho

⚠️Not for: Italian dishes, baked pasta

1:1

Higher protein and fiber. Holds shape well. Don't overcook.

✅Best for: any pasta dish, high-protein meals