Pasta And Vegan Diets: A Healthy Match?

Pasta is a staple food for many people, but is it suitable for vegans? The short answer is: it depends. Most dried pasta is vegan as it is made from wheat flour and water, but it's always good to check the ingredients. Fresh pasta, on the other hand, often contains eggs and is therefore less likely to be vegan. So, when eating out or buying fresh pasta, it's worth asking about the ingredients to ensure it fits within a vegan diet.

Most boxed pasta is vegan-friendly

Boxed pasta is usually made with just one or two plant-based ingredients, such as semolina and a grain like wheat. Water is then added to create a dough. It's pretty simple, and there's not a lot of room for animal-derived ingredients to sneak in.

However, it's always worth checking the ingredients list, as some boxed pasta does contain eggs. For example, boxed lasagne sheets often include eggs, and some boxed pasta contains dairy. So, while most boxed pasta is vegan, it's not always the case, and it's important to read the label.

When it comes to fresh pasta, it's a different story. Fresh pasta is usually made with eggs, so it's much less likely to be vegan-friendly. Fresh pasta is typically found in the chilled aisle of the supermarket, so if you're a vegan pasta lover, it's best to stick to the dry stuff.

While most boxed pasta is vegan, it's worth noting that the sauces that often accompany pasta may not be. Creamy pasta sauces, for example, usually contain milk, cream, or eggs. But there are plenty of vegan pasta sauces available, and it's easy to make your own. Tomato-based sauces, such as marinara, arrabbiata, and puttanesca, are usually vegan, and there are plenty of vegan pesto and alfredo options available, too.

Fresh pasta often contains eggs

Fresh pasta is usually found in the chilled aisle of the supermarket and is often made using eggs. It is typically more expensive than dried pasta, and you can find it in the refrigerated section of the grocery store.

Fresh pasta is also commonly made in-house at restaurants, so it is always worth checking with the staff if the pasta is vegan. In addition, some fresh pasta may use vegetable oil instead of eggs, making it vegan-friendly.

When making fresh pasta at home, eggs can be replaced with oil, which helps bind the ingredients together. A simple recipe that children can help with is to use flour and water, and a rolling pin instead of a pasta machine.

Dry pasta, on the other hand, is almost always vegan-friendly. It is typically made without eggs and is produced on a large scale using high temperatures.

Dry pasta is usually vegan

Dry pasta is made on a large scale using high temperatures and typically includes only flour and semolina as its main ingredients. It is also possible to make pasta at home without eggs, using flour, water, and oil or just flour and water.

However, it is always good to check the ingredients list on the packaging to be sure. Some dry pasta, such as boxed lasagne sheets, may include eggs. Additionally, some animal-based ingredients like squid ink, used to dye the pasta black, may not be listed as allergens and therefore may not stand out in the ingredients list.

Check the ingredients list

Checking the ingredients list is the best way to determine whether a pasta is vegan. While most dried pasta is vegan, fresh pasta is more likely to contain eggs and potentially dairy. Therefore, it is important to always check the ingredients list, especially when buying fresh pasta.

In the UK, allergens such as milk and eggs will be listed in bold and should stand out from the other ingredients. However, some animal-based ingredients, such as squid ink, may not be emboldened, so it is important to read the entire list.

When buying boxed pasta, it is usually vegan if it contains only one or two plant-based ingredients such as semolina and enriched wheat flour. However, it is still important to check the ingredients list, as some boxed pasta, such as dried lasagne sheets, may contain eggs.

When in doubt, look for clear vegan labelling on the packaging or choose a brand known for its vegan options, such as Explore Cuisine, which offers all-vegan, organic, and gluten-free noodles.

Vegan pasta alternatives and recipes

Most boxed pasta is vegan, as it contains just one or two ingredients—usually semolina and a grain, like wheat flour. However, some pasta includes egg or dairy, so it's best to check the label.

Vegan pasta alternatives

• Whole-grain pasta: This is a healthier option than white pasta, as it contains more fiber, nutrients, and antioxidants. Examples include soba noodles, spelt pasta, and quinoa pasta.
• Sea vegetable noodles: These are made from seaweeds and are natural, gluten-free, and carb-free. They have a translucent appearance and a slightly gelatinous texture, making them ideal for cold dishes or soups.
• Vegetable noodles: You can make your own vegetable noodles from veggies like zucchini, cabbage, sweet potato, carrots, parsnips, beets, cucumber, jicama, and pumpkin. Use a spiralizer, mandolin, box grater, julienne peeler, or knife to create veggie noodles.
• Shirataki noodles: Made from the konjac plant, these noodles are low-calorie, low-carb, and chewy. They are flavorless and come in various shapes. Rinse them before use to remove the fishy smell.
• Black bean spaghetti: A great option for those with diabetes, as it has only 5 net carbs per serving. It's also high in protein and fiber.
• Chickpea pasta: A gluten-free, protein-rich alternative that can be found in most stores.

Vegan pasta recipes

• Marinara pasta: Combine pasta with a tomato-based marinara sauce, fresh basil, and vegan parmesan cheese.
• Aglio e olio: Sauté shallots and garlic in olive oil, add red pepper flakes and spinach, then toss with long noodles like linguine or spaghetti.
• Arrabbiata: A spicy pasta dish made with red lentil pasta for extra fiber, protein, vitamins, and minerals.
• Gnocchi: A simple dish made with just seven ingredients and ready in under 30 minutes.
• Caramelized onion pasta: A flavorful dish made with quick-caramelized onions, tomato paste, sundried tomatoes, and other pantry staples.
• Lasagna: Layer creamy bechamel, tangy tofu ricotta, veggies, and tomato sauce for a heavenly vegan lasagna.
• Baked ziti: A comforting dish made with creamy, rich, and healthy whole foods and easy ingredients.
• Mushroom stroganoff: A creamy, flavorful, and satisfying dish that's surprisingly dairy-free and vegan.
• Cajun pasta: Try a spicy Cajun spice sauce with farfalle noodles, which have 23 grams of protein per serving.
• Lemon asparagus pasta: A vegan spin on spaghetti al limone, featuring crisp-tender asparagus and a citrusy olive oil sauce.
• Mac and cheese: A classic comfort food with a creamy vegan cheese sauce, elbow macaroni, and a crispy, buttery breadcrumb topping.
• Tahini pasta: A rich and comforting dish where pasta and broccoli are dressed in a lemon tahini sauce and mixed with garlic, shallots, basil, and lemon zest.
• Lemon pasta with spring vegetables: A bright and wholesome dish packed with citrus flavor and spring veggies.
• White pasta with summer vegetables: Sauté yellow squash and red onion, roast cherry tomatoes, and toss with pasta and a light vegan white sauce.
• Zucchini pesto pasta: A spin on classic pesto, made with caramelized zucchini, garlic, pine nuts, basil, lemon zest, and chickpeas.
• Street corn pasta salad: A simple and delicious dish that can be made in less than 15 minutes, perfect for BBQs and picnics.

Frequently asked questions