Gluten-Free Noodles: Keto-Friendly Or Not?

Gluten-free noodles can be keto-friendly, but it depends on the ingredients and the number of carbs. For example, noodles made from almond flour, eggs, and xanthan gum are keto-friendly, whereas noodles made from chickpea flour are not. Shirataki noodles, made from glucomannan fibre, are a popular keto option as they are mostly water and have zero net carbs.

Gluten-free keto noodles can be made from almond flour, coconut flour, eggs, and xanthan gum

Ingredients:

• 1 oz (28 g) cream cheese, softened to room temperature
• 1 tbsp (7 g) superfine blanched almond flour or 1/4 tsp xanthan gum

Method:

Preheat the oven to 350°F (150°C). Line a baking sheet with parchment paper.

In a small food processor or blender, add all the ingredients and blend until smooth.

Pour the batter onto the prepared baking sheet. Use a spatula to spread the batter out thinly and evenly in a rectangular shape.

Bake for about 5-7 minutes or until the surface is cooked and no longer wet. The edges may also start to brown slightly.

Use a sharp knife to cut the "noodles" into 1/2-inch-wide strips. Serve with your favourite pasta sauce or add to soups.

If you are using these noodles in soup, add them towards the end as they are already cooked.

Shirataki noodles are a popular gluten-free, keto-friendly alternative to pasta

Shirataki noodles are mostly flavourless, especially if you prepare them correctly by rinsing them with cold water and cooking off the excess moisture. They are also odourless if you follow the directions and rinse them with cold water for a few minutes.

Shirataki noodles are a good source of dietary fibre and can be used in place of any noodle in most recipes. They are excellent for ketogenic, paleo, primal, low-carb, low-fat, vegan, and vegetarian diets.

Konjac noodles are a type of shirataki noodle made from glucomannan, a fiber derived from the konjac plant

Konjac noodles are a type of shirataki noodle made from glucomannan, a fibre derived from the konjac plant. The konjac plant is native to eastern Asia and goes by several names, including snake plant and voodoo lily. The flower of the plant is distinctive, bearing a strong carrion-like smell. The root of the plant, from which the glucomannan fibre is derived, can reach a size of up to 50 pounds.

Glucomannan is a highly viscous fibre that can absorb a lot of water—up to 50 times its weight. This makes shirataki noodles around 97% water and 3% glucomannan fibre. The noodles are long and white and are often referred to as miracle noodles. They are highly filling yet low in calories and can be used as a replacement for high-carb foods.

Shirataki noodles are prepared by mixing glucomannan flour with regular water and lime water, which helps the noodles hold their shape. The mixture is then boiled and shaped into noodles or rice-like pieces.

Konjac noodles are a good option for those following a keto diet as they are low in carbohydrates. They are also suitable for those following a gluten-free diet.

Lupin flour can be used to make keto-friendly pasta that is both gluten-free and low in carbs

Yes, lupin flour can be used to make keto-friendly pasta that is both gluten-free and low in carbs. Lupin flour is made from the legume, lupini, and is a popular alternative to wheat flour for those following a gluten-free or keto diet.

Lupin flour is highly absorbent, so it is important to weigh the flour with a kitchen scale rather than using volume measurements. It is also important to note that lupin flour should not be substituted, as it is the most important piece of this pasta dough.

Keto, gluten-free pasta made with lupin flour is easy to make and can be formed into many different shapes and sizes. The pasta dough can be mixed by hand or with a fork and then shaped by hand, with a pasta roller, or with a pasta press. The pasta can be cooked and eaten fresh or dried and stored for later.

Keto, gluten-free pasta made with lupin flour is a delicious and healthy alternative to traditional pasta, and it can be enjoyed by those following a keto, gluten-free, or low-carb diet.

Egg noodles are a keto-friendly option that can be used in place of traditional pasta in dishes such as lasagna or carbonara

One option is to make your own egg noodles at home. This can be done with just a few simple ingredients, such as almond flour, eggs, and butter. The process is simple: mix the ingredients, spread the dough onto a baking tray, and bake for a few minutes. Once cooled, the "pasta" can be cut into the desired shape and used in place of traditional pasta.

Another option is to purchase pre-made keto-friendly noodles, such as those made from konjac flour or lupin flour. These products are typically low in carbs and calories and can be used as a direct substitute for traditional pasta. However, it's important to note that these noodles may have a different texture and taste than what you're used to. Some people find that they have a rubbery texture or a fishy smell, but proper preparation can help to mitigate these issues.

Whether you make your own egg noodles or purchase pre-made keto-friendly options, there are plenty of ways to enjoy pasta while sticking to a keto diet. So, go ahead and indulge in that lasagna or carbonara, knowing that you're staying true to your keto goals!

Frequently asked questions