For those embracing a ketogenic lifestyle, the idea of giving up favorite comfort foods like pasta can seem daunting. Traditional pasta, laden with refined carbohydrates and gluten, is often off-limits due to its potential to disrupt ketosis. However, the good news is that you don't have to completely forgo the pleasure of a delicious pasta dish. The market is now brimming with keto-friendly pasta alternatives that allow you to enjoy your beloved meals while staying true to your dietary goals.
The Rise of Alternative Noodles
We may be living in the golden age of alternative noodles. If you can’t - or don’t want to - eat conventional carbohydrate-heavy grain-based pasta, there are now a number of excellent options that allow you to scratch that spaghetti itch without spiking your blood sugar.
What to Consider in Keto Pasta Alternatives
When examining the types of low carb pasta alternatives and low-carb noodles, there are several items to consider. Taste and texture are key factors. Some low-carb pasta brands have a product with a similar texture to traditional wheat pasta, while others don’t come even close! The ingredients in your low carb pasta are crucial and will also affect the total grams of carbs per serving. Some low-carb pastas have fewer carbs than others, and I personally prefer foods with a minimal, clean ingredient list. It’s one thing to find a keto diet friendly pasta, but it’s another to find one that is nutrient-dense and overall a good option if you’re closely watching your macros.
Generalizations About Low-Carb Pasta Alternatives
Overall, these alternatives are more expensive than conventional pastas, but you often get a lot of bang for your buck, nutrition-wise.
They tend to be quite low in calories and protein, so if you don’t pair them with a hearty sauce or a protein-rich main, you might be hungry later.
Read also: Why Pasta Fagioli is good for weight loss.
They tend to be naturally high in fiber.
They are all naturally gluten- and grain-free, which is a huge plus if you have celiac disease or a grain allergy, or if you are on a keto-type diet.
Top Keto-Friendly Pasta Alternatives
Here's a comprehensive look at some of the most popular and versatile keto pasta options:
1. Shirataki Noodles (Konjac Noodles) and Tofu Shirataki Noodles
If you’re counting carbs and craving pasta, these are your best bet.
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.
Read also: Delicious Pasta Salad
Shirataki noodles are a traditional Japanese product made from a fiber called glucomannan, which is produced from konjac, an Asian root vegetable. Tofu shirataki noodles (our favorite) have tofu added for extra protein and chew. Both kinds are packed in water and are available, bagged. The tofu kind are usually in the refrigerator case wherever the tofu is. Regular Shirataki noodles are often shelf-stable and so might be in the same aisle as the other Asian noodles.
Pros:
- Very noodle-like: the texture is chewy and great, and they are bland in a good way.
- Very high in fiber.
- Precooked and easy to prepare.
- Come in different styles (spaghetti, fettuccine, angel hair) and you can use them in absolutely any preparation.
- Incredibly low in carbs. One serving contains only 3 grams of carbs along with 3 grams of dietary fiber, which makes the total grams of net carbs per serving 0g.
Cons:
- The packaging has kind of an aquarium vibe, and the noodles might smell a bit weird or fishy when you dump them into a colander (the smell goes away after you rinse them).
- Thanks to their high fiber content, they can upset your stomach.
- They might need to be refrigerated.
Best Uses:
Konjac and tofu shirataki noodles are so versatile that you can really use them in any pasta dish. Maybe because they are Asian in origin, I seem to like to use them in more Asian-style dishes like stir fries, ramen, and pad Thai.
2. Zucchini Noodles (Zoodles)
Also known as zoodles, these are simply long strands that have been spiralized from whole squash. You can buy them fresh or frozen at many supermarkets, or you can make them yourself.
These noodle alternatives are 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.
Pros:
- Surprisingly delicious, especially if you make them fresh yourself.
- The strands are long and convincingly spaghetti-like, and they’re nice and firm under your teeth.
- A whole food, which means they’ve been minimally processed and have no additives.
- Have all the nutrients of zucchini, including fiber, vitamins, minerals, and antioxidants.
- A great option if you’re looking to add more fresh vegetables to your meal!
Cons:
- They are not chewy like conventional pasta.
- The frank green zucchini-ness of them might be off-putting to people who don’t like - or think they don’t like - zucchini.
Best Uses:
Zucchini noodles are quite adaptable and take well to any pasta sauce, including pesto and tomato sauce. Because they have very little protein, I especially like to pair them with a meat sauce.
Read also: Delicious Keto Pasta Salads
3. Hearts of Palm Noodles
These noodles are made from the tender cores of palm trees that have been cut into pasta-like strands. You may be familiar with hearts of palms as a jarred or canned ingredient: These are usually cylinders that are cut crosswise into slices to add to salads.
To make noodles, the palm hearts are cut along the grain (picture string cheese) into shreds. They’re sold in cans or shelf-stable bags. Both Whole Foods and Trader Joe’s sell their own brand; other brands include Palmini.
Pros:
- They’re ready to eat and easy to use.
- Because they’re treated with both salt and acid, hearts of palm noodles are well-seasoned from the get-go.
- The flavor is evocative of artichoke hearts in a way that many people will like.
- They come in different styles, such as linguine, spaghetti, and angel hair.
- The hearts of palm may be grown sustainably.
- This keto pasta also doesn’t require much cooking beyond a quick reheat, which makes it a convenient low carb pasta option if you’re not in the mood for cooking.
Cons:
- They’re pleasantly crunchy out of the package, or softer if you cook them briefly, but they don’t offer any of the chew of conventional pasta.
- The flavor is evocative of artichoke hearts in a way that some people might not like.
- The hearts of palm may not be grown sustainably.
Best Uses:
I like to lean into their tangy Mediterranean artichoke-olive vibe and serve them as the basis for Greek-style pastas and pasta salads-especially since you don’t need to cook them. You can, however, sub them into any pasta recipe you like.
4. Spaghetti Squash Noodles
Spaghetti squash is a winter squash that, when cut open and cooked, can be scraped up into a pile of spaghetti-like strands. Like other winter squash, it is most readily available in the fall and winter.
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.
Pros:
- Spaghetti squash is sweet and mild.
- It’s quite noodle-like when you scrape it out of its skin.
- It is a whole food, which means it hasn’t been processed at all and contains no additives.
- Spaghetti squash, like all winter squash, contains fiber, vitamins, minerals, and antioxidants.
Cons:
- It’s a little fussy to prepare and it takes a while to cook.
- It’s not chewy like conventional pasta.
Best Uses:
Spaghetti squash is low in calories and protein, so I like cooking it with hearty or rich sauces to make a filling main dish. After you pre-bake the squash, you can fill the wells with sauce and finish baking it this way to make sure that all the flavors really soak into the squash while it cooks.
5. Kaizen Lupini Pasta
If you’re familiar with my story, it may be no surprise that Kaizen Lupini Pasta is - without a doubt- my personal favorite. This pasta is made with high-protein lupini beans, which pack a nutritional punch! Each serving contains 6 grams of net carbs, 15 grams of fiber, and 20 grams of protein. Impressive nutritional profile makes this a great choice for those looking for high-protein and low-carb pasta options. Just 6 net carbs with 20grams protein.
6. Banza Chickpea Pasta
This pasta brand has made a name for itself as one of the first pasta alternatives. Banza pastas are made of chickpeas, a plant-based powerhouse full of protein and fiber. When it comes to the nutritional value and ingredients, Banza offers much more than other low-carb pasta brands. A 2-ounce serving of Banza’s Rotini pasta, for instance, contains 190 calories, 35 grams of carbs, 5 grams of fiber and 11 grams of protein.
7. Kelp Noodles (Seaweed 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.
8. Low-Carb Egg Noodles
Regular egg noodles are made with egg yolks and flour and are loaded with carbs. Fortunately, you can swap out a few ingredients to make a low-carb egg noodle that fits right in with your keto diet. 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.
9. 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.
10. Homemade Keto Noodles
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.
11. Eggplant Lasagna
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.
12. 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.
13. Edamame Pasta
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.
Keto-Friendly Pasta Recipes to Try
- Simple Bacon Goodness with NuPasta: A classic dish ready in a pinch, especially if you use NuPasta noodles!
- Dairy-Free Pasta Bake: Made with dairy-free tallow based melty cheese, plus fermented beef sticks and collagen for extra gut support.
- Creamy Avocado Pasta: A fat bomb in a bowl, topped with Italian sausage. Delicious!
- Chicken and Tomato Coconut Milk Pasta: Tender diced chicken with tomatoes, creamy coconut milk, and fresh basil. This is one of those dishes that is good year round!
- Avocado Pesto Pasta: Avocado, fresh lemon, olive oil, garlic, fresh basil, and walnut combine for a dish that is as creamy as it is comforting.
- Vegan Blue Cheese Pasta: Swap the dairy items for soy-free paleo cream cheese and butter flavored coconut oil, top with nutritional yeast or my vegan shaved parmesan cheese, and boom - dairy-free keto pasta with blue cheese.
- Asian-Inspired Pasta with Mung Bean Sprouts: A fun Asian-inspired pasta dish with a ton of flavor, using mung bean sprouts.
- Pumpkin and Sage Pasta with Crispy Pancetta: The pumpkin and sage pair so well together, and crispy pancetta adds a bit of texture and salt.
- Keto-Friendly Bolognese: Add a little pork in with the beef to up the fat and add some more flavor!
- Shrimp Scampi with Zucchini Noodles: Garlicky, succulent shrimp drenched in butter (or butter flavored coconut oil!) with lemon juice, a bit of white wine, fresh herbs, and maybe some parmesan or nutritional yeast.
- Creamy Curry Pasta with Eggplant: I love the option of using eggplant as a pasta substitute, but I think it would be even better in addition to NuPasta! Stir it all in, maybe add some extra bacon (always) and enjoy.
- Ginger-Garlic Beef with NuPasta: Fresh ginger, garlic, avocado oil, and coconut aminos, combined with beef, topped with fresh cilantro, all on a bed of NuPasta.
- Bacon and Wild Mushroom Sauce with NuPasta: Skip the noodle prep and go straight to this killer bacon and wild mushroom sauce.