For those adhering to a paleo diet, traditional pasta is off the menu due to its grain content. Most pastas and noodles contain gluten, and even gluten-free pasta is often high in starch. However, this doesn't mean you have to forgo pasta dishes altogether. There are many ways to enjoy satisfying pasta-like meals while staying true to paleo principles, using low-carb vegetable noodles and alternative paleo pasta recipes.
Understanding the Paleo Diet and Pasta
The paleo diet focuses on consuming foods that our hunter-gatherer ancestors ate, excluding grains, legumes, and processed foods. Traditional pasta, made from wheat, is a significant source of carbohydrates. One cup of wheat pasta contains 43 grams of carbohydrates, and one cup of rice pasta contains 44 grams of carbs. For those who have been strictly grain-free, finding suitable pasta alternatives is essential.
Vegetable Noodle Alternatives
Vegetable noodles offer a low-carb, nutrient-rich alternative to traditional pasta. They can be used in various dishes, from simple sautéed preparations to more elaborate pasta recipes. Here are some popular options:
Zucchini Noodles (Zoodles)
Zoodles are noodles made from zucchini. They can be easily made using a spiralizer or a julienne slicer. A spiralizer allows you to create various noodle shapes, but it requires storage space. A julienne slicer is compact and makes spaghetti-like noodles. Zucchini noodles can be eaten raw or sauteed.
Spaghetti Squash Noodles
Spaghetti squash noodles are made from cooked spaghetti squash. These paleo noodles are perfect with a meat-based marinara and incredible in Asian dishes. To prepare, cut the spaghetti squashes in half length-wise, and remove and discard the seeds. Put the halves cut side down on a baking sheet and put in the oven for about 28 to 35 minutes at 350 F. Check them for doneness with a fork at around 25 minutes. Make sure not to overcook them because they will become mushy and won’t make pasta.
Read also: Paleo Granola Recipes
Kelp Noodles
Kelp noodles are a seaweed-based noodle that is high in iodine, very low in calories, and high in fiber. They are available in packages at many health food stores. Kelp noodles require no preparation if you prefer them crunchy. They are excellent in Asian-inspired dishes.
Cucumber Noodles
Cucumber noodles are among the lowest-carb noodle options. They are fantastic in Asian food dishes. Like zoodles, cucumber noodles can be prepared using a julienne slicer or a spiralizer. For a change, daikon noodles can be used instead, offering a deliciously crunchy and slightly spicy flavor.
Celery Root Noodles
Celery root makes a great noodle. These noodles can be sauteed in butter and sprinkled with cheese or stir-fried with olive oil and salt. Alternatively, parsnip noodles can be used. While parsnip noodles are higher in carbs than celery root noodles, they are still lower in carbs than regular pasta.
Paleo Pasta Recipes
Paleo Pasta Carbonara
Paleo Pasta Carbonara is a comforting and healing dish that is dairy-free and grain-free. This recipe customizes a traditional comfort food to meet nutritional needs. The key ingredients include:
- 1 Tbs extra-virgin olive oil
- 4 oz diced pancetta
- 1 large shallot, chopped
- 4 garlic cloves, smashed
- 3 eggs
- ¼ cup white wine
- 8 oz grain-free pasta (chickpea pasta)
- ⅓ cup shredded vegan Parmesan cheese
- ½ lb green peas
- Black pepper, to taste
Cook the pasta, al dente. Save about 1 cup of the pasta cooking water before you drain it. Heat oil in a large skillet and add the pancetta. Stir in the shallot and garlic. Saute, stirring, until the pancetta starts to get a bit crispy. In a small bowl, whisk together the eggs and white wine. Add the cooked pasta to the skillet with the pancetta. Stir in the egg mixture, Parmesan, and green peas. Add as much of the reserved pasta cooking liquid as you need to make the sauce the consistency that you like. Season with black pepper.
Read also: Paleo Diet Delivered: What You Need to Know
Paleo AIP Hamburger Macaroni Pasta
Paleo AIP Hamburger Macaroni Pasta is a one-pot meal that is creamy and full of ground beef. It's gluten-free, low-FODMAP, and great for leftovers.
Ingredients:
- 1 box macaroni noodles (Jovial cassava pasta for Paleo/AIP/VAD OR Jovial rice pasta for Gluten-free/VAD)
- 1 pound ground beef
- 1-¼ cups coconut milk full fat (not Lite)
- 12 ounces button mushrooms or crimini, sliced
- 2 Tablespoons avocado oil
- 2 cloves garlic crushed or minced (omit for low-FODMAP and VAD versions)
- 1 inch nub fresh ginger root grated or very finely minced
- 1-½ teaspoons sea salt divided
- ½ teaspoon each: oregano and basil, dried
- ¼ teaspoon dried ginger
- ¼ cup fresh thyme, sage, rosemary or parsley, optional
- 1 cup pasta cooking liquid
Cook pasta according to package directions. Sauté the mushrooms, then remove and set aside. Cook the ground beef with spices, then return the mushrooms to the pan. Add coconut milk and simmer briefly. Gently stir in pasta, tossing to coat. Garnish with fresh herbs and serve.
Paleo Spaghetti Squash Bolognese
This recipe substitutes regular wheat pasta with spaghetti squash. The Bolognese sauce is hearty and thick, making it a satisfying meal.
Ingredients:
- 1 lb ground grass-fed beef
- 2 tablespoon ghee
- ¼ cup bacon
- 1 large onion
- 3 cloves garlic
- 3 carrots
- 2 celery sticks
- 2 teaspoon dried oregano
- The equivalent of 2 cans of whole meaty tomatoes
- 2 tablespoon tomato paste
- 1 bay leaf
- Optional: heavy cream, salt and pepper, chili or hot pepper flakes
- 2 medium spaghetti squash
Heat a large Dutch oven or pot and add cooking fat. Cook the ground beef and bacon for about 5 minutes. Remove the meat with a slotted spoon and set aside. Use the same Dutch oven or pot for cooking the other ingredients (carrots, celery, onion, garlic, and oregano). Cook the vegetables until soft at medium heat. Add the tomatoes, tomato paste, ground beef, bacon, and bay leaf. Bring to a boil and then reduce to a simmer for about 45 minutes. In the meantime, heat your oven to 350 F. Cut your spaghetti squashes in half length-wise, and remove and discard the seeds. Put the halves cut side down on a baking sheet and put in the oven for about 28 to 35 minutes. Check them for doneness with a fork at around 25 minutes. Make sure not to overcook them because they will become mushy and won’t make pasta. Once your Bolognese sauce is cooked, you can add about ½-1 cup of heavy cream. This will make the sauce less acidic. You can now pour a generous amount of the sauce directly on the squash halves so that they form their own bowl, or you can scrape the inside out with a fork to form spaghetti-like pasta and serve it on a plate with the sauce. As a final touch, when you put the sauce directly on the squash half, you can add some grated pastured and grass-fed cheese on top and broil in the oven for about 5 minutes.
Gluten-Free Pasta Carbonara without Eggs
This recipe features an adapted version of vegan queso dip to make the carbonara sauce egg-free and dairy-free. Zucchini is the undetectable secret ingredient that makes this sauce creamy without nuts or coconut.
Read also: Paleo Mayonnaise Recipe
Ingredients:
- Olive oil
- Onions
- Garlic
- Zucchini
- Salt
- Thyme
- Apple cider vinegar
- Water
- Tapioca starch
- Cured pork or bacon
- AIP Hand Rolled Pasta or Jovial cassava pasta
Cook the pasta al dente. Pour olive oil into a large skillet heated over medium heat. Add the onions and sauté until they’re translucent, stirring frequently. Then, add the garlic, zucchini, salt, and thyme to the skillet. Next, add the contents into a Vitamix or any high powered blender. Pour in the apple cider vinegar, water, and tapioca starch. In the same skillet, add your cured pork or bacon and sauté until crispy. Return blended sauce to pan on low heat, add pasta and stir consistently. The tapioca starch will cause the mixture to thicken some more. Return cooked bacon and stir to combine.
Zucchini Noodles with Pesto and Roasted Tomatoes
This dish is quick and easy, using zucchini noodles as a substitute for pasta.
Ingredients:
- Zucchini
- Pesto (basil, garlic, olive oil, and pine nuts)
- Tomatoes
- Olive oil
- Salt and pepper
Use a julienne peeler to slice the zucchini into noodles. If roasting tomatoes, place onto a rimmed baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and bake at 400 degrees F for 15-20 minutes. Combine the zucchini noodles and pesto, tossing until well coated. Top with tomatoes and pine nuts to serve. If cooking zucchini noodles, simply add to a skillet and sauté over medium heat for 4-5 minutes.
Spaghetti Squash with Pesto, Spinach, and Sundried Tomatoes
This easy paleo pasta recipe combines spaghetti squash with pesto, spinach, and sundried tomatoes.
Ingredients:
- Spaghetti squash
- Pesto
- Spinach
- Sun-dried tomatoes
- Olive oil
- Salt and pepper
Place squash in the microwave for 3-4 minutes to soften. Using a sharp knife, cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the oven for 45-50 minutes, until you can poke the squash easily with a fork. After removing spaghetti squash from the oven, heat a teaspoon of olive oil in a pan over medium heat. Add the spinach and sun dried tomatoes. Stir in the spaghetti squash strands to the pan. Add the pesto and stir until evenly distributed.
Paleo Pasta Dough
This recipe provides a method for making paleo pasta that tastes great and feels great.
Ingredients:
- Almond flour
- Tapioca starch
- Xanthan gum
- Eggs
- Kosher salt
- Olive oil
Add your dry ingredients to the bowl of a mixer with a dough hook. Make a small well in the middle and drop in your eggs. Then, let your dough hook do the work. You may need to stop the mixer and scrape down the sides a few times, but it will eventually all start sticking together into a ball. Let the mixer knead the dough for a few minutes - there is no gluten in this, so it won't seize up on you if you over mix it. Next, remove your ball of dough and place it onto a surface that is sprinkled with tapioca starch. Roll the dough flat with a rolling pin. Then cut the dough into strips about ½ to ⅔ the width of your pasta maker. Now, feed the dough through the sheet pasta maker on the widest setting, once or twice to smooth it out. After I put all of the sheets through at #1, I switch it to #2 and put them all through again. When the sheets have all gone through #2, you can test out feeding some through #3 or switch to your spaghetti or fettuccine cutter.
Tips for Making Paleo Pasta
- Don't overdo the olive oil: Use only one teaspoon of good olive oil to round out the pasta dough.
- Sprinkle tapioca starch: Tapioca starch helps prevent the dough from sticking.
- Add water if the dough is dry: If the dough seems too dry or crumbly, add a little bit of water to stick it all together.
- Cook the pasta quickly: Paleo pasta cooks quickly, so keep a close eye on it.
- Don't make the pasta too thin: Since the dough does not have gluten, it can tear easily if rolled too thin.