Egg Noodles: A Keto-Friendly Option?

Noodles are a staple in many meals and can be found in various cuisines worldwide. They are made from unleavened dough, traditionally from wheat, which means they are a grain product. This also means that most noodles are not keto-friendly, as they are high in carbohydrates. However, there are several noodle alternatives that can be used to make delicious pasta meals without falling out of ketosis.

Egg noodles are not keto-friendly because they are high in carbs

Most of the noodles available in grocery stores are technically egg noodles, made from a simple egg and flour combination. Store-bought egg noodles are typically made from wheat (or durum flour) and eggs. Regular wheat flour is a no-go when it comes to a low-carb diet, and even gluten-free noodles are often high in carbs, such as rice noodles.

Egg noodles are not a good source of beneficial vitamins, and they are high in carbs. One cup, or one serving, of egg noodles contains 38 grams of total carbohydrates and 37 grams of net carbs. This can quickly push you over your daily carb limit if you are on a low-carb or ketogenic diet.

Therefore, unless you are doing a targeted or cyclical keto diet, egg noodles should be avoided if you want to remain in ketosis.

Keto-approved pasta alternatives include shirataki noodles, zucchini noodles, and spaghetti squash

Shirataki noodles, zucchini noodles, and spaghetti squash are all keto-approved pasta alternatives.

Shirataki noodles are Japanese noodles made from the root of konjac yams. They have a delicate, translucent appearance and are often referred to as "miracle noodles". They are a great option for those seeking low-calorie, low-carb, and grain-free noodles. Shirataki noodles have a chewy texture and go well with ramen and soups.

Zucchini noodles, also known as "zoodles", are another popular choice. They are made by spiralizing zucchini and can be used in a variety of dishes, including pad Thai, chicken scampi, and pasta salads. Zucchini noodles have a mild flavor and can be enjoyed hot or cold.

Spaghetti squash is a low-carb vegetable that separates into thin strands, resembling spaghetti. It is a versatile option and can be used in various dishes, such as spaghetti squash carbonara, pad Thai, and Tuscan spaghetti squash boats.

In addition to these three options, there are other keto-approved pasta alternatives, such as kelp noodles, eggplant noodles, and low-carb egg noodles made with cream cheese and egg yolks.

While traditional pasta is typically not keto-friendly due to its high carbohydrate content, these alternatives provide a great way to enjoy pasta dishes while adhering to a keto diet.

A standard ketogenic diet allows for 20-50 grams of carbohydrates per day

A ketogenic diet typically allows for 20 to 50 grams of carbohydrates per day. This is known as the standard ketogenic diet (SKD), which is the most researched and recommended type. The SKD consists of 70% fat, 20% protein, and 10% carbohydrates.

On this diet, you can still eat pasta, but it has to be low-carb pasta. For example, you can make your own pasta using keto-friendly flour such as almond flour or coconut flour. You can also try zucchini noodles, shirataki noodles, or spaghetti squash.

If you're craving egg noodles specifically, there are low-carb options available. For instance, you can make your own low-carb egg noodles by swapping out a few ingredients. Instead of using egg yolks and flour, you can blend cream cheese with egg yolks, and add wheat gluten to improve the texture.

However, traditional egg noodles are not keto-friendly. Regular egg noodles are made with egg yolks and flour and are loaded with carbs. They are considered high in carbohydrates, with one cup containing 38 grams of total carbohydrates and 37 grams of net carbs.

If you're on a ketogenic diet, it's important to monitor your intake of carbohydrates to stay within the allowed range of 20 to 50 grams per day.

To make low-carb egg noodles, blend cream cheese with egg yolks

To make low-carb egg noodles, you'll need to blend cream cheese with egg yolks. Here's a simple recipe to get you started:

Ingredients:

• 1 ounce (4 grams) of cream cheese, at room temperature
• 2 eggs, at room temperature
• 1/4 teaspoon of vital wheat gluten (optional, for texture)

Instructions:

• Preheat your oven to 325°F (162°C).
• Add the cream cheese, eggs, and gluten (if using) to a blender and blend on high speed for about 1 minute, or until a smooth, lump-free batter forms.
• Pour the batter onto a silicone baking mat or parchment paper-lined baking sheet, spreading it out evenly into a thin rectangle.
• Bake the noodle sheet at 325°F for 5-8 minutes, keeping a close eye on it to avoid overcooking. It's ready when the center is set and no longer jiggly.
• Remove the noodle sheet from the oven and let it cool for a few minutes. Then, cut it into thin strips, resembling fettuccine or your desired noodle shape.
• These low-carb egg noodles are now ready to be used in your favourite recipes! They go great in soups, casseroles, pasta bakes, or simply tossed with your favourite keto-friendly pasta sauce.

Tips:

• For gluten-free noodles, simply omit the vital wheat gluten.
• If using parchment paper, lightly grease it with oil or cooking spray to prevent sticking.
• These noodles are best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 3 days.
• To reheat, simply simmer them gently in a sauce or broth for a few minutes until warmed through.

Egg noodles are made from a combination of eggs and flour

While egg noodles are a good substitute for pasta and can be used in a variety of dishes, they are not keto-approved due to their high carbohydrate content. A single serving of egg noodles (approximately one cup) contains 38 grams of total carbohydrates and 37 grams of net carbs. For those following a ketogenic diet, it is recommended to limit carbohydrate intake to 20-50 grams per day to maintain ketosis. Therefore, even a small amount of egg noodles can significantly impact an individual's carb limit.

However, it is possible to make low-carb egg noodles by substituting regular flour with alternative flours such as almond flour or coconut flour, or by using a combination of cream cheese and egg yolks as the base. These low-carb alternatives allow individuals on a ketogenic diet to enjoy noodle-based dishes while adhering to their dietary restrictions.

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