For those following a ketogenic diet, the quest for satisfying yet compliant food options can sometimes feel like a challenge. Many popular dishes are off-limits due to their high carbohydrate content. Nothing is more satisfying than slurping up a well-seasoned, silky ramen broth or digging into a hearty bowl of pasta. But just because you’re on the ketogenic diet doesn’t mean you have to give up on delicious noodles. One such food is egg noodles. With "egg" in the name, it's natural to wonder if they fit into a keto lifestyle. This article delves into the carb content of traditional egg noodles and explores a variety of keto-friendly alternatives, offering solutions for those craving a comforting bowl of noodles without derailing their diet.
Understanding the Keto Diet and Carbohydrate Limits
The ketogenic diet is based around a higher intake of fats, moderate amounts of proteins, and very low amounts of carbohydrates and sugars. In a nutshell, a keto diet is based around a higher intake of fats, moderate amounts of proteins, and very low amounts of carbohydrates and sugars. The overarching goal of this lifestyle is to safely shift your body into ketosis where your body will primarily burn fat for fuel instead of carbohydrates.
Ketosis is a metabolic process that uses ketones instead of glucose to produce energy. On a standard ketogenic diet (SKD), daily carb intake should range anywhere from 20-50 grams. This restriction eliminates many traditional pasta options, which are typically made from wheat flour and are high in carbohydrates.
The Truth About Traditional Egg Noodles
When it comes to versatile foods, egg noodles may be at the top of the list. That’s why they can be found in various cuisines all across the globe. Noodles have been around since the beginning of time. Well, almost. The earliest sign of noodles comes from an archaeological site in northwestern China. This bowl of thin, yellow noodles is said to date back 4,000 years. Noodles are made from unleavened dough originally from wheat, which means they’re a grain product. Unleavened means there were no chemicals or artificial ingredients added to change the texture of the dough. Most of the noodles you see in the grocery store today are technically egg noodles. They’re made from a simple egg and flour combination.
Regular egg noodles are made with egg yolks and flour and are loaded with carbs. Unfortunately, traditional egg noodles are not keto-friendly. Thanks to their abundance of net carbohydrates, egg noodles are a tight squeeze into keto macronutrients. Even half a cup would give you around 19 net carbs. Since they’re made with regular flour, egg noodles carbs can lead to unwanted weight gain as well as a spike in your blood sugar. While egg noodles can be OK in moderation on special occasions, they should not be a staple in your keto diet. This high carb count can easily exceed the daily limit for those following a ketogenic diet, hindering their progress toward ketosis and weight management.
Read also: Low-Carb Zucchini Noodles
As you can probably guess by such a small amount of protein, fat, and dietary fiber, egg noodles are not exactly brimming with nutritional value. Egg noodles aren’t a good source of beneficial vitamins, such as vitamin C, vitamin D, vitamin A, or B vitamins. In fact, the most significant mineral in egg noodles is iron.
Keto-Friendly Noodle Alternatives
While traditional pasta is generally a no-go while on a keto diet as it uses flour as the main ingredient, there are still plenty of low-carb pasta alternatives you can enjoy instead. Fortunately, the culinary world offers a wide array of substitutes that mimic the texture and satisfy the cravings associated with traditional noodles. These alternatives are made using ingredients that have no carbs or a low amount of carbs. You can use them in traditional pasta recipes from your favorite cookbook or invent your own noodle recipes to try something new. Here are some of the best options:
Shirataki Noodles: Shirataki noodles are wildly popular Japanese noodles made from the root of konjac yams. The name translates to “waterfall,” referring to the delicate, translucent nature of these noodles. These veggies have zero net carbs, are low-calorie, and will fill you up with their high fiber. They’re also grain-free. For those who don’t like the slimy texture of traditional shirataki noodles, try tofu shirataki noodles instead. Tofu shirataki noodles are made with konjac yams and tofu. Both types of shirataki noodles are excellent choices for low-carb ramen. The noodles are firm and chewy, and they don’t disintegrate in broth like other vegetable noodles. Cook the noodles on low to medium heat for about 10 minutes in miso soup or another broth. Made from konjac root (glucomannan fiber), these noodles contain ~0-1g net carbs per serving and have a chewy texture, like glass noodles.
Zucchini Noodles (Zoodles): You’ve probably seen these noodle alternatives all over every influencer’s Instagram. Zucchini noodles - or zoodles, as they’re fondly called - are noodles made by spiralizing zucchini. While these noodles don’t have the same texture as regular pasta, they offer a mild flavor that serves as the perfect base for a range of pasta sauces. Made from spiralized zucchini, zoodles contain ~2-4g net carbs per cup and have a light, fresh, slightly crisp texture.
Kelp Noodles: Kelp noodles, or seaweed noodles, are made from brown kelp and water. These low-calorie keto pasta noodles contain calcium, iodine, and iron. There are two types of kelp noodles: green and clear. The green kelp noodles have a seaweed flavor and an al dente texture. The clear noodles are harder, crispier, and have less flavor. To keep the al dente texture of green seaweed, add a tablespoon of lime or lemon when cooking.
Read also: Comparing Noodles and Rice for Weight Loss
Palmini Noodles: Palmini Noodles are made from hearts of palm. They contain ~2-4g net carbs per serving and have a firm, slightly veggie-like texture. They are canned and easy to store.
Spaghetti Squash: Keeping with the theme of vegetable noodles, these keto-friendly noodles are made from spaghetti squash. Spaghetti squash is a low-carb vegetable that is also packed with vitamins and minerals. When baked, the squash separates into thin strings that look similar to spaghetti.
Eggplant: If you crave a delicious plate of lasagna or a healthy casserole, use eggplant instead of traditional noodles. This purple vegetable is low-carb and develops a squishy, chewy texture when baked. Slice the eggplant into even pieces using a mandoline slicer and layer with cheese for a healthy keto lasagna.
Kohlrabi Noodles: Kohlrabi, also known as German turnip, is a spicy and crunchy low-carb vegetable. It’s high in fiber, vitamins, and potassium. This keto noodle makes a great choice for spaghetti, ramen, and casseroles. The vegetable cooks quickly and offers a crunch that mimics the feel of al dente pasta. The spicy undertones pair well with garlic powder and work well in linguine and fettuccine recipes.
Cucumber Noodles: Want to make a pasta dish but don’t feel like cooking? Try cucumber noodles, which require just a few minutes of preparation and don’t need to be cooked. Cucumber noodles offer a crisp texture and mellow flavor. Use a spiralizer to cut the cucumber into thin pieces. Sprinkle them with seasoning and serve with your favorite pasta sauce.
Read also: Miracle Noodles: Nutrition and Weight Loss
Edamame Noodles: While most soy-based foods have too many carbs to be keto-friendly, edamame works thanks to a high amount of dietary fiber. This vegetable is more carb-loaded than these other alternatives but better than regular pasta.
Homemade Keto Egg Noodles: Fortunately, you can swap out a few ingredients to make a low-carb egg noodle that fits right in with your keto diet. Regular egg noodles are made with egg yolks and flour and are loaded with carbs. To make low-carb egg noodles, blend cream cheese with egg yolks. You can also add wheat gluten if you want to improve the texture of the noodles.
Keto Egg Noodles Recipe: These keto egg noodles are just 3 ingredients and very easy to make. They are ready in about 15 minutes from start to finish. They are a great low carb substitute for noodles in your favorite dishes. These noodles have a very mild, almost neutral flavor to them. The noodles hold up well but they are also soft. If you prefer al dente noodles, this recipe may not be for you.
- Ingredients:
- 2 large eggs
- 2 ounces cream cheese, softened
- 1 tablespoon xanthan gum
- Instructions:
- Preheat oven to 350°F. Line a baking sheet with parchment paper.
- In a small food processor or blender, add all ingredients. Blend until smooth.
- Pour batter onto prepared baking sheet. Use a spatula to help spread out the batter to form a rectangle. The batter does not need to reach the edge of the baking pan. Just spread it out as thinly as possible until you can't spread it out any further without there being gaps in your rectangle.
- Bake for about 5-7 minutes or until the surface is cooked and no longer wet. The edges may also start to slightly brown.
- Use a sharp knife to cut noodles into 1/2 inch wide strips. Serve noodles with your favorite pasta sauce or add noodles into soup.
- Ingredients:
Cheese-Based Noodles, aka “Fathead Pasta”: Made from mozzarella and egg yolk (sometimes cream cheese), these noodles are very low in carbs and have a soft and rich texture.
Keto Store-Bought Brands: Many brands now offer keto-friendly pasta alternatives, including Immi, Keto Naturals, HighKey, Kaizen, and Great Low Carb Bread Co. These options usually contain 4-7g net carbs per serving.
Nut Flour Pasta: If you still crave the texture and taste of real pasta, try making your own pasta noodles using a keto-friendly flour such as almond flour or coconut flour. Nut flours including almond meal, almond flour, walnut flour, and pecan meal are all good substitutes for all-purpose wheat flour.
Making Keto Pasta at Home
Making keto pasta or low carb noodles at home isn’t as difficult as it might sound. Many of the options listed above can simply be purchased at the store and prepared at home, and options like zoodles or Fathead Pasta only consist of one to two ingredients. Ultimately, it will come down to figuring which type of low carb pasta option works best with the type of food you’re preparing. Maybe zoodles with a nice keto bolognese, or shirataki noodles with your family’s favorite stir fry.