Egg Noodles: Keto-Friendly Or Not?

Egg noodles are a type of pasta made with eggs and wheat flour. Wheat flour is high in carbohydrates, which is not ideal for those on a keto diet. However, there are some keto-friendly alternatives to traditional egg noodles, such as zucchini noodles, shirataki noodles, and spaghetti squash. These alternatives have a low carb content, making them suitable for those on a keto diet.

Are egg noodles keto-friendly?

Egg noodles are a type of pasta made with eggs and wheat flour. Wheat flour is a grain product and is incredibly high in carbohydrates. This makes egg noodles unsuitable for a keto diet.

Alternatives to Egg Noodles on a Keto Diet

There are several low-carb noodle alternatives that can be used instead of egg noodles. These include:

• Shirataki noodles
• Zucchini noodles
• Kelp noodles
• Kelpasta seaweed noodles
• High protein, low-carb pasta made with hearts of palm, black beans or edamame

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis. In ketosis, the body uses ketones instead of glucose to produce energy, which may help boost brain function and weight loss.

To stay in ketosis, it is recommended that net carbs are limited to 20-50 grams per day, with 20-30 grams being ideal for most people.

There are several types of egg noodles, including wide egg noodles, extra-wide egg noodles, lasagna noodles, fettuccine, and linguine. The main differences between these varieties are the width and thickness of the noodles.

What are good alternatives to egg noodles?

Egg noodles are a versatile food, used in various cuisines worldwide. They are made from a simple egg and flour combination, with store-bought varieties typically made from wheat or durum flour.

However, if you are looking for alternatives to egg noodles, there are several options available. Here are some suggestions:

Fettuccine

Fettuccine is a type of pasta that originates from Italy. It is made with durum wheat flour and water, and it has a distinctive flat, wide shape. It has a chewy texture and holds sauces well, making it a good substitute for egg noodles.

Linguine

Linguine is another type of pasta that is long and thin, with a flat shape. It is also made from wheat flour and water, and it can be used in a variety of dishes, including soups and stews. It has a delicate flavour and a chewy texture, similar to egg noodles.

Spaghetti

Spaghetti is a well-known type of pasta made from durum wheat and water. It is usually long and thin, although there are also short and thick varieties. Spaghetti has a chewy texture and a slightly nutty flavour. It can be used in any dish that calls for noodles and will absorb the flavours of the sauce or other ingredients.

Rice Noodles

Rice noodles are a popular alternative to egg noodles, especially in Asian cuisine. They are made from rice flour and water, and they are usually thin and translucent. They have a chewy texture and a mild flavour, making them versatile and suitable for both sweet and savoury dishes. Rice noodles are also gluten-free and low in fat, making them a healthier option.

Shirataki Noodles

Shirataki noodles are Japanese noodles made from the root of konjac yams. They are low-calorie, high in dietary fibre, and have zero net carbs, making them ideal for those on a low-carb or keto diet. They have a firm and chewy texture and are suitable for ramen or other broth-based dishes.

Zucchini Noodles

Zucchini noodles, also known as "zoodles", are a popular low-carb and gluten-free alternative to egg noodles. They are made by spiralizing zucchini and offer a mild flavour that can be paired with a range of pasta sauces.

Spaghetti Squash Noodles

Spaghetti squash is a low-carb vegetable that, when baked, separates into thin strings resembling spaghetti. It is a good option for making keto-approved pasta dishes and can be paired with a variety of sauces and ingredients.

These alternatives to egg noodles offer similar textures and flavours, and in some cases, provide additional health benefits or accommodate specific dietary restrictions.

How do you make keto-friendly egg noodles?

How to Make Keto-Friendly Egg Noodles

Ingredients

To make keto-friendly egg noodles, you will need the following ingredients:

• Eggs
• Cream cheese
• Almond flour/wheat gluten/xanthan gum/gelatin
• Butter
• Salt
• Turmeric (optional)
• Spices of your choice (optional)

Method

• Preheat your oven to 300-350 degrees Fahrenheit.
• Prepare your ingredients.
• Add all the ingredients to a blender or food processor and blend until you achieve a smooth consistency.
• Line a baking tray with a silicone sheet or parchment paper. If using parchment paper, lightly spray it with oil to prevent the noodles from sticking.
• Pour the mixture onto the prepared baking tray and spread it out evenly, ensuring the layer is thin.
• Place the tray in the oven and bake for around 5-8 minutes. Keep an eye on the noodles to avoid over-baking.
• Once baked, remove the tray from the oven and let the noodle sheet cool down.
• Gently roll the sheet into a log and use a sharp knife to cut the noodles to your desired thickness.
• Unroll the noodles and they are ready to be served!

Storage

You can store your keto-friendly egg noodles in an airtight container in the refrigerator for up to three days. For longer storage, freeze the container of noodles. Remember to thaw the noodles in the fridge before reheating them.

What are the nutritional benefits of egg noodles?

Egg noodles are a type of noodle made from eggs and flour. They are a staple in many types of cuisine and can be found in a variety of dishes, such as stir-fries, chicken noodle soup, and buttered noodles. While they are undoubtedly delicious, are there any nutritional benefits to eating egg noodles?

Calories

Firstly, egg noodles have fewer calories than an equal amount of spaghetti. A hundred grams of egg noodles has around 20 fewer calories than the same amount of spaghetti. This means that, if you're counting calories, egg noodles could be a better option than spaghetti.

Protein

Despite being made with eggs, egg noodles actually have less protein than pasta. Per 100 grams, egg noodles have about 1.3 fewer grams of protein than pasta. So, if you're looking to up your protein intake, egg noodles are not the best choice.

Cholesterol

Eggs are high in cholesterol, which can be problematic for people with diabetes or at risk of heart disease. As egg noodles have a much higher amount of cholesterol than pasta noodles (around 29 milligrams compared to almost none in pasta), they may not be a healthy option for those watching their cholesterol intake.

Calcium

On the other hand, egg noodles have almost twice as much calcium as pasta. With 12 milligrams of calcium per serving, compared to 7 milligrams in pasta, egg noodles could be a good way to boost your calcium intake.

Other Nutrients

Egg noodles also contain higher levels of several other nutrients, including selenium, thiamine, folate, manganese, niacin, copper, and riboflavin. Enriched egg noodles, in particular, are a good source of selenium, a mineral that plays a key role in immune function, and manganese, an antioxidant that protects against oxidative stress and cell damage. They also contain several B vitamins that are important for energy production, DNA repair, and brain health.

While egg noodles do offer some nutritional benefits, such as higher levels of certain vitamins and minerals, they also have some drawbacks. They are high in cholesterol and carbohydrates and may not be suitable for those watching their cholesterol or carb intake. However, when paired with the right ingredients, such as nutrient-dense proteins and fiber-filled vegetables, egg noodles can be enjoyed in moderation as part of a well-rounded diet.

What foods can you eat egg noodles with?

Egg noodles are a versatile food that can be used in various cuisines and dishes. They are a staple in many kinds of meals and can be used in soups, casseroles, and other recipes. Here are some ideas for foods that you can eat with egg noodles:

Soups

Egg noodles are commonly used in soups, such as chicken noodle soup, beef noodle soup, and creamy chicken noodle soup. They can also be used in more unique soup recipes like Spanish noodles and ground beef soup or mushroom-beef noodle soup.

Casseroles

Egg noodles are perfect for casseroles because of their shape and ability to absorb sauces. Some casserole recipes that use egg noodles include the taco noodle dish, buttermilk noodle casserole, creamy noodle casserole, tuna noodle casserole, and broccoli noodles and cheese casserole.

Stroganoff

Egg noodles are a key ingredient in traditional stroganoff, a dish that typically includes beef and a rich, creamy sauce. However, you can also make a chicken stroganoff or a vegetarian mushroom stroganoff and serve it with egg noodles.

Goulash and Stews

Egg noodles are commonly used in goulash, a Hungarian stew. They can also be used in other types of stews, such as Porkolt (a Hungarian stew made with pork, bacon, and boneless pork chops in a tomato and paprika sauce) or beef stew.

Skillets and One-Pan Dishes

Egg noodles can be used in one-pan dishes like the Fiesta beef and noodle skillet, which combines egg noodles with taco flavours. They also work well in skillets such as the creamy hamburger noodle casserole or the ground beef stroganoff noodles.

International Dishes

Egg noodles are used in traditional Eastern European dishes like kugel, haluski (a Polish dish with cabbage and noodles), and Swedish meatballs. They can also be used in Asian-inspired dishes like lo mein or ramen.

Other Pasta Dishes

Egg noodles can be used in place of traditional pasta in dishes like spaghetti and meatballs, lasagna, or carbonara. They can also be paired with a variety of sauces, such as a tomato cream sauce or a creamy alfredo sauce.

Frequently asked questions