Try these three creative, nutritious alternatives to white flour pasta dishes. You’ll get more fiber and nutrients and fewer calories and refined carbohydrates.

Cold Crunchy Chicken and Snap Pea Soba Salad

Though the ingredient list seems long, this slightly spicy, healthy, lunchbox-friendly soba noodle salad comes together quickly, and lasts 2 or 3 days in the fridge. For a meat-free version, replace the chicken with chopped tofu.

Note: Look for soba noodles, sriracha, rice vinegar and pre-grated ginger in the Asian food aisle of a large grocery store.

TIME: 30 minutes

MAKES: 4 lunch servings

For the salad:

1 (8.8-ounce or similar) package soba noodles

2 cups shredded chicken (use leftovers, or a store-bought rotisserie chicken)

2 cups snap peas, sliced

2 scallions (green and white parts), sliced

1/2 red bell pepper, cut into thin 1” strips

2 cups roasted (preferably unsalted) cashews

1/4 cup roughly chopped fresh cilantro (optional)

For the sesame dressing:

1/4 cup sesame tahini (well-stirred)

2 tablespoons dark sesame oil

1/2 cup boiling water

1 tablespoon finely grated ginger

2 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

1 teaspoon sriracha (or similar Asian chili paste), or to taste (optional)

Cook the soba noodles according to package instructions. Meanwhile, stir the remaining salad ingredients together in a large mixing bowl.

Whisk the dressing ingredients together until blended. When the noodles are done, rinse them with cold water until they’ve cooled completely. Drain, then add to the bowl with the chicken and vegetables. Drizzle the dressing over the noodles, then use tongs or two spoons to gently combine all the ingredients. Serve cold or at room temperature.