9 Nourishing Pasta Toppings That Can Help You Stay Full and Keep Blood Sugar Steady, According to Dietitians

Pasta is one of those simple foods many people love. It’s flexible, tasty and often a hit even with picky eaters.

Still, this pantry staple sometimes gets criticized for being carbohydrate-heavy and less nutrient-dense than other whole grains.

In recent years, the market for healthier pasta alternatives has grown rapidly. Grocery stores now carry plenty of high-protein, nutrient-fortified options made with whole grains or legumes, including chickpea, black bean and brown rice pastas.

These products are often promoted as healthier than conventional pasta, which is made from durum semolina wheat.

But many dietitians say regular pasta is not inherently unhealthy. In fact, what you add to the bowl can make a bigger nutritional difference than the noodles themselves, experts say.

Is Regular Pasta Healthy?

“Do not be afraid of pasta. Yes, it’s a carbohydrate, but it can still be a good addition to your diet and should not be avoided,” Sibylle Kranz, Ph.D., registered dietitian nutritionist and spokesperson for the Obesity Society, tells TODAY.com.

You can absolutely include regular pasta in a balanced eating pattern, and people around the world do so every day.

“Pasta is an excellent ingredient and base for balanced, nutrient-rich meals,” Frances Largeman-Roth, registered dietitian and author, tells TODAY.com.

It provides carbohydrates, the body’s main energy source, along with useful vitamins and minerals.

“Regular enriched pasta is fortified with folate, iron, thiamin and riboflavin, which can help you meet your requirements for these micronutrients,” says Largeman-Roth.

Cooked wheat pasta also contains some resistant starch, a carbohydrate that is fermented in the colon. “It acts like fiber in the gut, helping us to feel full,” Largeman-Roth adds. Cooling pasta after cooking can significantly increase the resistant starch content, so leftovers may offer even more benefits.

When eating pasta, moderation matters, Kranz says. It’s important to keep to the recommended serving size, which depends on the shape of the pasta.

The Best Pasta Toppings

According to experts, what you put on pasta matters just as much as — and sometimes more than — the pasta itself.

Any pasta dish can be improved by adding whole foods such as lean meats, vegetables, legumes and nuts.

“Pasta is more filling with the addition of protein, fiber and healthy fats,” Largeman-Roth explains.

Regular pasta alone does not contain all nine essential amino acids. “It’s good to add a topping or a sauce that also has amino acids to make (the pasta) a complete protein,” Kranz adds.

Toppings can also affect how the body processes the carbohydrates.

“Research shows that after consumption of refined grain pasta, blood glucose increases and there’s an insulin spike. After, the glucose is removed from the bloodstream relatively fast, so there’s this steep drop,” Kranz explains.

Protein- and fiber-rich foods can slow digestion and help steady blood sugar, which may reduce hunger later on.

Here are nine of the healthiest pasta toppings, according to dietitians:

Shrimp

If you want a more protein-rich pasta dish, shrimp is an easy choice. It’s among the healthiest seafood options and cooks quickly, which makes it a favorite among dietitians.

One serving of cooked shrimp provides about 25 grams of complete protein for only 100 calories.

Shrimp also supplies B vitamins, iodine and selenium, a mineral that supports thyroid and immune health. Its pink shell color comes from astaxanthin, a powerful antioxidant.

“I like penne with sautéed shrimp, peas and Manchego cheese,” Largeman-Roth says.

Lentils

Lentils are a versatile and often overlooked pasta topping, according to registered dietitian and TODAY.com nutrition editor Natalie Rizzo.

These small legumes are packed with nutrients. Their standout qualities are protein and fiber, which is why Rizzo favors them as a plant protein for helping balance blood sugar.

One cup of cooked lentils contains about 18 grams of protein and about 16 grams of fiber, nearly half the daily value.

Rizzo recommends using lentils in bolognese instead of ground meat.

Cruciferous Vegetables

“Adding any vegetables is always a good start,” says Kranz.

Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts are favorite choices because they’re rich in gut-friendly fiber, vitamins and antioxidants.

They make pasta more filling, help stabilize blood sugar and provide helpful micronutrients.

Broccoli, for instance, is high in glucosinolates, plant compounds that may have anti-cancer properties, Rizzo says.

“Small pasta shapes, like orrechiette, are a wonderful base for cooked broccoli and Brussels sprouts,” says Largeman-Roth.

Nuts

Nuts are a strong source of healthy unsaturated fats, plant protein and fiber.

Whole nuts can add texture and flavor to pasta, but nut-based sauces often deliver more nutrition, the experts say.

Pesto is a classic sauce filled with heart-healthy nuts, fresh basil and extra virgin olive oil, making it an “ideal” healthy pasta topping, says Kranz.

Pesto can be made with pine nuts, walnuts or pistachios, all of which provide protein and heart-healthy fatty acids.

Greek Yogurt

Greek yogurt works well on pasta, too. The tangy dairy staple offers a nutritious alternative to cream-based sauces.

It’s packed with filling protein, with about 15 grams per serving, and is naturally low in calories.

It also provides calcium for strong bones, along with probiotics that support digestive health, Rizzo says.

Mix Greek yogurt with fresh herbs, spices and aromatics, or stir it into a sauce for a creamy, higher-protein finish.

Tinned Fish

Canned tuna, salmon and sardines are affordable, protein-rich pasta toppings that dietitians recommend.

Salmon and sardines are especially rich in omega-3 fatty acids, which support brain and heart health, Largeman-Roth says. Tuna stands out for its lean protein.

You can add tinned fish to tomato-based sauces or mix it straight into pasta. “I like tossing pasta with salmon and asparagus, plus lemon zest and EVOO,” says Largeman-Roth.

White Beans

If you eat plant-based, blended white beans can serve as a creamy dairy substitute.

Cannellini and navy beans are among the highest-fiber beans you can eat, offering nearly 10 grams per serving, TODAY.com previously reported.

The mix of fiber and plant protein helps slow digestion and support steadier blood sugar. White beans are also rich in potassium, a mineral that helps support healthy blood pressure and muscle function.

Rizzo blends pureed white beans with canned pumpkin for a hearty, fall-inspired pasta sauce.

Dark Leafy Greens

Dark leafy greens are an easy way to add fiber and micronutrients to pasta. Dietitian favorites include baby spinach, Swiss chard and kale.

These nutrient-dense greens are rich in insoluble fiber, which adds bulk to stool and supports digestion. Most are also high in vitamins A, C and K, plus minerals such as iron and magnesium.

Because they wilt quickly when heated, you can add a large amount of fresh greens directly to almost any pasta dish.

Squash

Squash is another tasty pasta topping that can add a nutritional boost, the experts say.

Butternut, delicata and summer squash are all good sources of fiber for digestive health and are easy to blend into sauces. Most varieties are also rich in beta-carotene, a precursor to vitamin A that supports eye and skin health.

“My favorite combo is delicata squash and mushrooms with grated ricotta salata and toasted walnuts,” says Largeman-Roth.

Least Healthy Pasta Toppings

Kranz says there is no pasta topping you need to avoid completely unless you are allergic to it. Even so, some common choices are best kept as occasional treats.

Those include sauces made with heavy cream or butter. “Alfredo and Bechamel-based sauces tend to be very rich and very high in saturated fat,” says Kranz. Processed red meats such as bacon and sausage are also high in unhealthy fats and cholesterol.

“Use sound judgment with these,” says Kranz.

Is It Healthy to Eat Pasta Every Day?

Eating pasta every day can still be healthy, especially when it is paired with nutritious toppings, the experts note.

“While you can certainly eat pasta as part of a meal each day, I like to see more variety in someone’s diet,” says Largeman-Roth.

Try rotating your carbohydrate sources by switching between pasta, brown rice, quinoa and potatoes.