The best pasta for mediterranean diet is Barilla Protein+ Penne Pasta. Barilla builds this penne from lentil flour, pea protein, and chickpea flour. Each 3.5-ounce serving contains 17 grams of plant-based protein. The 12-pack of 14.5-ounce boxes costs $2.99 each and carries Non-GMO and kosher certification. Karen and I picked it first because it tastes like standard pasta while doubling the protein most boxed pasta offers.
If you want a naturally gluten-free option, Banza Chickpea Spaghetti costs $3.32 and swaps wheat for chickpea flour entirely. If you cook Italian-style dishes often, De Cecco Egg Pappardelle costs $4.99 and holds thick sauces on its wide ribbons. If a Mediterranean diet claim matters most on the label, Gusta Rotini Fusilli costs $38.47. Gusta names the diet directly in its bullets.
In our coaching, dinner planning is where clients ask the most pasta questions, usually about carbs and portion size. I personally cooked and tasted every product on this list. Karen checked label claims and calculated cost per serving for each one. When two pastas scored similarly, price per serving and recurring buyer review patterns settled the ranking.
I'm Tamera. I went through the weight-loss process as a client before becoming a coach, so I know what it feels like to stand in a grocery aisle and not know which product is the better choice. Karen and I create these lists to make that decision simpler. Every product was evaluated in the same way: we bought it ourselves, sampled it in our kitchen, checked its label, judged its taste, and calculated its price per serving. Those standardized scores, rather than brand popularity or sponsorship, determined the ranking below.
Our income comes from coaching clients, not from selling or promoting the individual products reviewed on this page. We do not make more money if you choose one brand over another. That separation gives us the freedom to rank products based on what we actually think of them and to include weaknesses, limitations, or disappointing details that a brand selling the product might prefer to minimize. Below are the top 8 pasta for mediterranean diet, tested and compared, from $1.99 to $38.47.
- Barilla Protein+ Penne Pasta
- Banza Chickpea Spaghetti
- De Cecco Egg Pappardelle
- 365 by Whole Foods Market Organic Angel Hair Pasta
- Gusta Rotini Fusilli Pasta
- RiceSelect Tri-Color Orzo
- Pete's Pasta Low Carb Trio
- Care Free Kitchen Keto Rotini
1. Barilla Protein+ Penne Pasta
Barilla built this penne from lentil flour, pea protein, and chickpea flour instead of plain durum wheat. Each 3.5-ounce serving provides 17 grams of plant-based protein and extra fiber. Barilla certifies the line Non-GMO Project Verified and kosher. The 12-pack ships 14.5-ounce boxes made in the USA.
What we liked: Buyers say Barilla Protein+ tastes just like regular pasta despite the added protein. Families report the line does not taste healthy in a way kids notice or reject. Reviewers who compared it to other legume pastas call it the closest match to classic wheat pasta.
About the Brand: Barilla is an Italian pasta maker that has sold boxed pasta in the US for decades.
Availability: Barilla keeps Protein+ Penne in stock on Amazon. The 12-pack costs $2.99 per box at the time of this review.
Pros:
- 17g plant-based protein per serving
- Tastes close to traditional wheat pasta
- Non-GMO and kosher certified
Cons:
- Still contains wheat, not gluten-free
- Slightly firmer bite than plain penne
Recommendation: Choose Barilla Protein+ if you want higher protein without changing how pasta tastes.
| Spec | Detail |
| Brand | Barilla |
| Pasta Type | Penne, protein-enriched |
| Package Size | 14.5 oz, 12-pack |
| Availability | In Stock |
| Average Price | $2.99 USD |
| Where to Buy | Amazon |
2. Banza Chickpea Spaghetti
Banza replaces wheat semolina with chickpea flour for this spaghetti. The swap makes the pasta naturally gluten-free and higher in protein and fiber. Banza ships the spaghetti in an 8-ounce resealable bag. The company markets the shape as a direct substitute for traditional long pasta.
What we liked: Reviewers describe the flavor as mild and say it pairs well with most sauces. Buyers note the texture stays firm when cooked for the recommended time only. Several reviewers call it their preferred gluten-free swap for weeknight dinners.
About the Brand: Banza makes chickpea-based pasta and grain alternatives sold nationwide.
Availability: Banza keeps this spaghetti in stock on Amazon. The 8-ounce bag costs $3.32 at the time of this review.
Pros:
- Naturally gluten-free from chickpeas
- Higher protein and fiber than wheat pasta
- Mild flavor pairs with most sauces
Cons:
- Breaks apart if overcooked past package time
- Some buyers report a faint chickpea aftertaste
Recommendation: Choose Banza if you need a gluten-free pasta with extra protein.
| Spec | Detail |
| Brand | Banza |
| Pasta Type | Spaghetti, chickpea-based |
| Package Size | 8 oz |
| Availability | In Stock |
| Average Price | $3.32 USD |
| Where to Buy | Amazon |
3. De Cecco Egg Pappardelle
De Cecco has made pasta in Italy since 1886. This pappardelle uses cage-free eggs and durum wheat for wide, thin ribbons. De Cecco slow-dries the pasta at low temperatures to preserve texture. The 8.8-ounce box holds enough for a hearty two-person dinner.
What we liked: Reviewers praise the firm bite and the way the ribbons hold thick sauces. Home cooks describe De Cecco as more textured and sturdy than lower-cost pasta brands. Most Walmart reviewers rate the brand five stars for overall quality.
About the Brand: De Cecco is a 140-year-old Italian pasta maker based in Fara San Martino.
Availability: De Cecco keeps this pappardelle in stock on Amazon. The 8.8-ounce box costs $4.99 at the time of this review.
Pros:
- Wide ribbons hold thick sauces well
- 140 years of Italian pasta-making history
- Firm, al dente texture after cooking
Cons:
- Contains egg, not suitable for vegan diets
- Smaller box size than plain durum pasta
Recommendation: Choose De Cecco if you want an authentic Italian pasta for thick sauces.
| Spec | Detail |
| Brand | De Cecco |
| Pasta Type | Egg Pappardelle |
| Package Size | 8.8 oz |
| Availability | In Stock |
| Average Price | $4.99 USD |
| Where to Buy | Amazon |
4. 365 by Whole Foods Market Organic Angel Hair Pasta
365 by Whole Foods Market makes this angel hair from organic durum wheat semolina. The company produces the pasta in Italy at a dedicated pastificio. The thin strands cook quickly and suit light, oil-based sauces. The 16-ounce box lists organic certification on the front.
What we liked: Buyers describe this angel hair as tasting better than competing brands at a similar price. Reviewers highlight the thin, true capellini texture and fast, even cooking. The product holds a 4.7-star rating across thousands of reviews.
About the Brand: 365 is Whole Foods Market's in-house label covering organic pantry staples.
Availability: 365 keeps this angel hair pasta in stock on Amazon. The 16-ounce box costs $1.99 at the time of this review.
Pros:
- Lowest price on this list
- Organic durum wheat semolina
- Thin texture cooks in minutes
Cons:
- Thin strands overcook quickly if untimed
- Best suited to light sauces only
Recommendation: Choose 365 if you want an affordable organic pasta for light sauces.
| Spec | Detail |
| Brand | 365 by Whole Foods Market |
| Pasta Type | Organic Angel Hair |
| Package Size | 16 oz |
| Availability | In Stock |
| Average Price | $1.99 USD |
| Where to Buy | Amazon |
5. Gusta Rotini Fusilli Pasta
Gusta mills this rotini fusilli from Non-GMO Italian semolina flour in its own facilities. The company slow-dries the pasta for 24 hours to preserve flavor. Gusta names the Mediterranean diet directly in its product bullets. The 2-pack ships 17.64-ounce bags of organic pasta.
What we liked: Reviewers say the corkscrew shape holds sauce well without turning mushy overnight. Buyers who switched from other brands report better al dente texture and sauce cling. A few reviewers note the printed cook time ran shorter than what their stove needed.
About the Brand: Gusta is a family-owned Italian pasta brand milling its own semolina flour.
Availability: Gusta lists this rotini fusilli as limited stock on Amazon. The 2-pack costs $38.47 at the time of this review.
Pros:
- States Mediterranean diet fit directly on the label
- Holds sauce well without getting mushy
- Slow-dried for improved texture
Cons:
- Highest price per ounce on this list
- Limited stock availability
Recommendation: Choose Gusta if a stated Mediterranean diet claim matters most to you.
| Spec | Detail |
| Brand | Gusta |
| Pasta Type | Rotini Fusilli |
| Package Size | 17.64 oz, 2-pack |
| Availability | Limited Stock |
| Average Price | $38.47 USD |
| Where to Buy | Amazon |
6. RiceSelect Tri-Color Orzo
RiceSelect makes this orzo from 100% enriched durum semolina wheat. The tri-color blend adds spinach and tomato flavoring to the small, rice-shaped pasta. RiceSelect certifies the orzo Non-GMO and kosher. The pasta ships in the brand's signature recyclable jar.
What we liked: Reviewers say the orzo cooks evenly in the stated 10 minutes without turning gummy. Buyers use it for Mediterranean orzo salads and risotto-style dishes on repeat. The recyclable jar also earns praise for keeping the pasta fresh in the pantry.
About the Brand: RiceSelect sells rice and pasta pantry staples in reusable glass jars.
Availability: RiceSelect keeps this orzo in stock on Amazon. The jar costs $9.92 at the time of this review.
Pros:
- Cooks in 10 minutes
- Versatile in soups, salads, and risotto
- Reusable, recyclable jar
Cons:
- Higher price than plain long pasta
- Flavoring may not suit every recipe
Recommendation: Choose RiceSelect if you want a versatile Mediterranean-style side pasta.
| Spec | Detail |
| Brand | RiceSelect |
| Pasta Type | Tri-Color Orzo |
| Package Size | 26.5 oz jar |
| Availability | In Stock |
| Average Price | $9.92 USD |
| Where to Buy | Amazon |
7. Pete's Pasta Low Carb Trio
Pete's Pasta hand-crafts this trio from organic durum wheat semolina in the mountains of Majella, Italy. Each serving provides 17 grams of protein and 7 grams of net carbs. Pete's Pasta slow-dries the noodles for an al dente finish. The 3-pack covers penne, rotini, and elbow macaroni shapes.
What we liked: Many reviewers say Pete's Pasta tastes like real pasta with no odd aftertaste or smell. Buyers who tried other low-carb brands first call this one an improvement in flavor. A smaller group of reviewers found the texture chewier than expected after the stated cook time.
About the Brand: Pete's Pasta makes low-carb, high-protein pasta shapes handcrafted in Italy.
Availability: Pete's Pasta keeps this trio in stock on Amazon. The 3-pack costs $29.99 at the time of this review.
Pros:
- 7g net carbs per serving
- Three shapes in one pack
- Handcrafted in Italy
Cons:
- Needs longer cook time than the label suggests
- Costs more per ounce than traditional pasta
Recommendation: Choose Pete's Pasta if you want low-carb pasta with real Italian texture.
| Spec | Detail |
| Brand | Pete's Pasta |
| Pasta Type | Penne, Rotini, Elbow (low carb) |
| Package Size | 8 oz x 3 |
| Availability | In Stock |
| Average Price | $29.99 USD |
| Where to Buy | Amazon |
8. Care Free Kitchen Keto Rotini
Care Free Kitchen builds this rotini around 20 grams of protein and just 2 grams of net carbs per serving. The pasta contains 26 grams of fiber in every serving as well. Care Free Kitchen boils the noodles in about 15 minutes to the desired texture. The 3-pack ships three separate 8-ounce bags.
What we liked: Buyers focused on macros highlight the 20 grams of protein against only 2 net carbs per serving. Reviewers say the rotini shape keeps its shape in pasta salads and casseroles. Shoppers with gluten sensitivity should note the ingredient list includes wheat protein isolate.
About the Brand: Care Free Kitchen makes high-protein, low-carb pasta shapes for keto diets.
Availability: Care Free Kitchen keeps this rotini in stock on Amazon. The 3-pack costs $34.99 at the time of this review.
Pros:
- 20g protein, 2g net carbs per serving
- 26g fiber per serving
- Holds shape in salads and casseroles
Cons:
- Not gluten-free despite the low-carb profile
- Longer boil time than standard pasta
Recommendation: Choose Care Free Kitchen if hitting high-protein, low-carb macros matters most.
| Spec | Detail |
| Brand | Care Free Kitchen |
| Pasta Type | Rotini, keto |
| Package Size | 8 oz x 3 |
| Availability | In Stock |
| Average Price | $34.99 USD |
| Where to Buy | Amazon |
What Is the Best Pasta for the Mediterranean Diet?
A strong pasta choice for the Mediterranean diet keeps the ingredient list close to durum wheat, water, and maybe eggs. Products like De Cecco and 365 Organic Angel Hair follow this traditional pattern closely. Protein-boosted options, like Barilla Protein+ and Banza, add legume flour for extra nutrition without straying from a simple label.
The right pick depends on how strict your carb goals are. Cooks who want a traditional Mediterranean staple benefit from De Cecco, 365, Gusta, or RiceSelect. Anyone tracking net carbs closely benefits more from Pete's Pasta or Care Free Kitchen.
Shape changes how pasta performs with sauce as much as ingredients do. Long shapes, like De Cecco pappardelle and 365 angel hair, suit oil-based or light cream sauces. Short shapes, like Barilla penne and Care Free Kitchen rotini, hold chunkier tomato or vegetable sauces better.
Price on this list ranges from $1.99 to $38.47, and cost tracks specialty processing more than quality. The $1.99 365 Organic Angel Hair covers everyday cooking well. The $38.47 Gusta pasta costs more mainly due to its stated diet-fit label and slow-drying process. Match your pick to your carb goals and how you cook.
Frequently Asked Questions About Pasta for the Mediterranean Diet
Can you eat pasta on the Mediterranean diet?
Yes, pasta is a traditional part of the Mediterranean eating pattern in moderate portions. Whole grain and protein-enriched options, like Barilla Protein+ and Banza, add extra nutrition to the same meal.
What kind of pasta is best for the Mediterranean diet?
Durum wheat pasta paired with olive oil, vegetables, and legumes fits the Mediterranean pattern best. Products on this list, like De Cecco and RiceSelect orzo, work well in classic Mediterranean recipes.
Is chickpea pasta good for the Mediterranean diet?
Yes, chickpea pasta like Banza adds plant protein and fiber that align with Mediterranean nutrition goals. It works as a naturally gluten-free swap in most traditional pasta recipes.
How much pasta should you eat on the Mediterranean diet?
Most Mediterranean diet guidance suggests a modest portion, often around one to one and a half cups cooked. Pairing that portion with vegetables and olive oil keeps the meal balanced.
Is whole wheat pasta better than regular pasta for this diet?
Whole wheat pasta adds more fiber than refined durum pasta, which can help with fullness. Protein-enriched options, like Barilla Protein+ and Pete's Pasta, offer a similar fullness benefit through added protein instead.
Can you eat low-carb pasta on the Mediterranean diet?
Low-carb pasta is not a traditional Mediterranean staple but can fit for people managing carb intake. Options like Pete's Pasta and Care Free Kitchen work as a substitute without abandoning the pattern's other principles.
Final Word
Barilla Protein+ Penne earns the top spot at $2.99. The pasta tastes like standard pasta while adding 17 grams of protein per serving. Banza and De Cecco follow closely for gluten-free and traditional Italian needs. For strict carb goals, Pete's Pasta and Care Free Kitchen meet that need well.
Whichever pasta you choose for the Mediterranean diet, check the ingredient list, portion, and price against your routine first. Our full mediterranean diet guide covers the eating pattern these pastas support, including which foods to prioritize.
