I’ll be real—I’m a pasta lover through and through. But after I started paying more attention to what I was putting on my plate, I knew I had to find healthier alternatives that didn’t sacrifice flavor. That’s when I discovered black bean spaghetti. It’s been a total game-changer in my kitchen—gluten-free, packed with protein, and surprisingly satisfying.
Let me walk you through everything I’ve learned about it—from how it’s made and why it’s so nutritious, to my favorite ways to cook and serve it.
How I First Discovered Black Bean Spaghetti
I stumbled upon black bean spaghetti while browsing for healthier pasta options online. At first, I was skeptical—pasta made from beans? But once I saw the nutrition label, I was intrigued.
Unlike regular pasta that’s mostly refined carbs, black bean spaghetti is made from just one ingredient: black beans. No wheat. No gluten,fillers. Just 100% plant-powered goodness.
What Exactly Is Black Bean Spaghetti?
This isn’t just another trendy health food. Black bean spaghetti is a true powerhouse.
It’s:
- Gluten-free and grain-free
- High in protein (about 25g per serving!)
- Loaded with fiber (12g per serving)
- Lower in carbs than traditional pasta
Perfect for anyone following a vegan, low-carb, or high-protein lifestyle.
How It’s Made (Spoiler: It’s Super Simple)
I was surprised to learn how minimal the production process is. Most brands make black bean spaghetti with:
- Black bean flour: Ground from dried black beans
- Water: Mixed into a dough
- No additives: Just the good stuff
The dough is shaped into spaghetti strands, dried, and packaged—no eggs, no wheat, nothing artificial.
What It Tastes Like (Honest Review)
So what does it actually taste like? Here’s the scoop:
- Flavor: It has a mild, slightly earthy taste. Not overpowering—kind of nutty. I’ve found that it works beautifully with bold, savory sauces.
- Texture: Chewy and a bit firmer than traditional pasta. But cook it al dente, and it holds up perfectly.
It’s not meant to imitate wheat pasta—it stands on its own as a unique, nutrient-rich option.
Why I Love It: The Nutrition Breakdown
Per 2 oz serving, here’s what I get from my go-to brand of black bean spaghetti:
- 180 calories
- 25g protein
- 12g fiber
- 17g net carbs
- Loaded with iron, magnesium, potassium
It keeps me full for hours, fuels my workouts, and supports my digestion. I honestly feel better after eating it compared to regular pasta.
Is It Really Gluten-Free?
Yes! Since it’s made entirely from black beans, it’s 100% gluten-free and safe for:
- People with celiac disease
- Anyone with gluten sensitivity
- Folks avoiding wheat for digestive reasons
Most brands are even certified gluten-free, so I don’t have to worry about cross-contamination.
How It Compares to Regular Pasta
Here’s a side-by-side look I like to use when convincing friends to try it:
| Nutrient | Black Bean Spaghetti | Wheat Pasta |
|---|---|---|
| Calories | ~180 | ~200 |
| Protein | ~25g | ~7g |
| Fiber | ~12g | ~2g |
| Carbs | ~17g | ~40g |
| Gluten-Free | ✅ Yes | ❌ No |
The difference is huge. Black bean spaghetti wins on every front if you’re aiming for more protein, less carbs, and better digestion.
My Favorite Brands to Buy
After some trial and error, here are the ones I keep stocked in my pantry:
- Explore Cuisine – My personal favorite. Organic, gluten-free, and super high in protein.
- Liviva – Clean ingredients and perfect for low-carb plans.
- Tolerant Organic – Great texture and made from one ingredient.
You can find them at Whole Foods, Walmart, Target, and on Amazon.
Who Should Definitely Try It
I recommend black bean spaghetti to anyone who wants:
- More plant-based protein in their diet
- A gluten-free alternative to pasta
- A low-carb option for blood sugar control or weight loss
- A quick meal that’s ready in under 10 minutes
It’s especially great for vegans, vegetarians, athletes, and people managing diabetes.
Is It Keto-Friendly?
Well… sort of.
At ~17g net carbs per serving, black bean spaghetti isn’t ideal for strict keto. But for low-carb diets, it’s perfect.
I pair it with healthy fats and veggies to make a balanced, low-carb meal that still feels indulgent.
How I Cook It (Without Turning It to Mush)
Here’s my go-to method for cooking black bean spaghetti:
- Boil a large pot of water (4–5 cups per 2 oz serving).
- Add the pasta and stir right away to prevent clumping.
- Cook for 5–7 minutes, checking at the 5-minute mark for doneness.
- Drain and lightly rinse to remove excess starch.
- Toss with sauce while it’s still warm—it absorbs flavor like a sponge!
My Favorite Sauce Pairings
Black bean spaghetti shines with bold, vibrant sauces. Here are some of my faves:
- Tomato-based: Marinara, arrabbiata, or roasted red pepper sauce
- Creamy vegan: Avocado pesto, cashew Alfredo, or coconut curry
- Spicy: Chili garlic sauce, spicy peanut sauce, or Szechuan-style
- Light: Olive oil, lemon zest, garlic, and herbs
Honestly, I skip heavy meats—it’s already protein-rich!
Quick Recipes I Keep on Rotation
🔥 Stir-Fried Black Bean Spaghetti with Veggies
Ingredients:
- 1 pack black bean spaghetti
- Bell peppers, mushrooms, green onions
- Garlic, soy sauce, sesame oil, chili flakes
Steps:
- Cook pasta and drain.
- Sauté veggies and garlic in sesame oil.
- Add spaghetti, soy sauce, and chili flakes.
- Stir-fry for 2–3 minutes and serve!
🌱 Vegan Pesto Pasta
Ingredients:
- Cooked black bean spaghetti
- Fresh basil, olive oil, garlic, lemon juice, pine nuts, nutritional yeast
Steps:
- Blend sauce ingredients into a smooth pesto.
- Toss with warm pasta and enjoy!
💪 High-Protein Chicken Pasta
Ingredients:
- Cooked black bean spaghetti
- Sliced chicken breast, garlic, olive oil, lemon juice
Steps:
- Cook chicken in olive oil and garlic.
- Toss with pasta and lemon juice.
- Add herbs or chili flakes for extra flavor.
Perfect for Meal Prep
I love using black bean spaghetti for weekly meal prep:
- Stays fresh in the fridge for up to 4 days
- Absorbs flavor better over time
- Microwaves well with a splash of water
Just don’t overcook it if you’re saving it for later—it gets too soft.
Cold Pasta Salad Option
Great for summer lunches or potlucks!
🥗 Cold Black Bean Pasta Salad
Ingredients:
- Cooked pasta (cooled)
- Cucumber, bell pepper, cherry tomatoes
- Balsamic vinaigrette, feta (optional)
Steps:
- Toss ingredients in a bowl.
- Chill before serving. Refreshing and packed with fiber!
One-Pot Dinner Hack
When I’m feeling lazy, this is my go-to:
🍅 Tomato & Basil One-Pot Pasta
Ingredients:
- Black bean spaghetti
- Diced tomatoes, garlic, onion
- Veggie broth, basil, Italian seasoning
Steps:
- Throw everything into one pot.
- Simmer until pasta is tender.
- Stir in fresh basil and serve. Done!
Tips for Buying and Storing
When buying, I always check for:
- One-ingredient recipes (just black beans)
- Certified gluten-free labels
- At least 20g protein and 10g fiber per serving
Storage:
- Dry pasta: Keep sealed in a pantry for up to 2 years
- Cooked pasta: Fridge (3–4 days) or freezer (up to 2 months)
Common Mistakes to Avoid
Here’s what I learned the hard way:
- Don’t overcook: 5–7 minutes max
- Use enough water: Or it clumps
- Avoid bland sauces: Go bold!
- Don’t overload with oil: It can get slimy
Is It Better Than Lentil Pasta?
For me—yes. Here’s why:
| Comparison | Black Bean Pasta | Lentil Pasta |
|---|---|---|
| Protein | 25g | 14g |
| Fiber | 12g | 8g |
| Carbs | ~17g | ~35g |
| Texture | Firm, chewy | Soft, closer to wheat |
I prefer the firmer bite and higher protein of black bean spaghetti, but lentil pasta is still a solid option if you want something softer.
Can You Make It at Home?
Yes, though it’s more effort. Here’s a DIY version I tried once:
🍝 Homemade Black Bean Pasta
Ingredients:
- 1 cup black bean flour
- 1/4 cup water
Steps:
- Mix into dough and roll thin.
- Cut into strips.
- Dry for 30 minutes.
- Boil for 3–5 minutes.
It’s firmer and more “beany” than store-bought, but still delicious!
Is It Good for Weight Loss?
Totally. Here’s why I include it in my weight-loss meal plans:
- Low calorie
- High protein (builds lean muscle)
- High fiber (keeps me full longer)
- Low glycemic index (stable blood sugar)
Pair it with veggies, avoid creamy sauces, and you’ve got a clean, satisfying meal.
Final Thoughts: Should You Try It?
If you’re looking for a way to:
- Eat healthier
- Stay full longer
- Cut back on refined carbs
- Get more plant-based protein
Then black bean spaghetti is 100% worth trying.
It’s changed the way I do pasta nights—and it might just do the same for you.
More FAQs
1. Is it hard to digest?
It can cause gas for some people due to its fiber, especially if you’re sensitive to legumes.
2. Does it taste like black beans?
Not exactly—it’s more nutty and earthy than “bean-y.”
3. Is it kid-friendly?
Yes! Just pair it with a familiar sauce like marinara.
4. Is it paleo?
Nope. Legumes aren’t allowed on strict paleo diets.
5. Can I eat it every day?
Absolutely—as long as it fits into your balanced meal plan.
6. Is it good for diabetics?
Yes, thanks to its low glycemic index and high fiber.
7. What’s the best sauce to use?
Bold ones—spicy peanut, creamy pesto, or roasted tomato.
8. Can I use it in cold salads?
Definitely! It holds up well and soaks in flavor.
9. Where can I buy it?
Amazon, Whole Foods, Walmart, or local health food stores.
10. What’s the shelf life?
Unopened, up to 2 years. Cooked, about 3–4 days in the fridge.