Leena Watts
The ketogenic diet is a low-carbohydrate method of eating that helps with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. Traditional egg noodles are usually high in carbohydrates, with 40-49 grams of net carbs per serving, making them unsuitable for a keto diet. However, there are keto-friendly egg noodle recipes that use almond or coconut flour, which are lower in carbs. These recipes provide a tasty, low-carb alternative to traditional egg noodles, allowing those on a keto diet to enjoy their favorite noodle dishes without compromising their dietary restrictions.
| Characteristics | Values |
|---|---|
| Can you eat egg noodles on keto? | Regular egg noodles are loaded with carbs and are not keto-friendly. However, there are several low-carb noodle alternatives and recipes for keto-friendly egg noodles. |
| Low-carb noodle alternatives | Shirataki noodles (also called miracle noodles), immi ramen, vegetable noodles (made from spaghetti squash or eggplant), zoodles, vegetable pasta, and keto fiber noodles. |
| Keto-friendly egg noodle recipes | Almond flour, coconut flour, cream cheese, xanthan gum, bone broth, salt, pepper, egg whites, mozzarella cheese, and egg yolks. |
| Keto-friendly noodle recipes | Blend cream cheese with egg yolks. You can add wheat gluten to improve texture. |
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What You'll Learn
Keto egg noodles with almond flour
Regular egg noodles are typically made with egg yolks, flour, milk, and butter, and are loaded with carbs. Therefore, they are not keto-friendly. However, you can make keto-friendly egg noodles with almond flour, cream cheese, eggs, and butter (optional). These noodles are a perfect replacement for regular pasta in your soups, casseroles, or lasagna, and can be used in most keto recipes.
Ingredients:
- Almond flour
- Eggs
- Cream cheese
- Butter (optional)
- Salt (optional)
- Turmeric (optional)
Instructions:
- Add all the ingredients to a blender or kitchen mixer and blend until a smooth dough forms. You may need to add more water to achieve the right consistency.
- Prepare a baking tray by lining it with a silicone sheet or parchment paper. You can spray the parchment paper with oil to prevent sticking.
- Transfer the dough to the prepared baking tray and bake for 8-10 minutes.
- Remove the dough from the oven and let it cool slightly.
- Use a sharp knife or pizza cutter to cut the dough into thin noodle shapes, about 1/4 inch in thickness.
- Bring a pot of water to a boil and add the noodles, boiling for around a minute until they float to the surface.
- Drain the noodles and serve with your favorite pasta sauce or add them to a soup.
Tips:
- If you are making a large batch, you may need to use two baking sheets.
- You can also use a pasta machine to create thin spaghetti-like noodles.
- If you are using the noodles in a soup, add them towards the end as they are already cooked.
- You can add spices like garlic powder or Italian spices to change the flavor.
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Keto egg noodles with coconut flour
Regular egg noodles are typically made with egg yolks and wheat flour (or durum flour) and are loaded with carbs, making them unsuitable for a keto diet. However, you can make low-carb egg noodles by substituting wheat flour with coconut flour, almond flour, or even cream cheese. These keto-friendly noodles can be used as a substitute for regular pasta in soups, casseroles, and other dishes.
Ingredients:
- 2 large eggs
- 1 egg yolk
- 2 oz of coconut flour
- 1/2 tsp of xanthan gum (optional)
- Salt to taste
Instructions:
- Preheat your oven to 350°F. 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 and use a spatula to spread it out into a thin, even layer.
- Bake for 8-10 minutes or until the noodles are set and slightly browned.
- Remove from the oven and let cool slightly.
- Use a sharp knife to cut the noodles into 1/2 inch wide strips.
- Serve with your favourite pasta sauce, add to soups, or use in casseroles.
Note: Coconut flour is more absorbent than almond flour, so you may need to adjust the amount of liquid in the recipe. The noodles made with coconut flour may also have a different texture compared to those made with almond flour.
If you are looking for other keto-friendly noodle alternatives, you can try shirataki noodles, vegetable noodles (such as spaghetti squash or eggplant), or keto-approved ramen options made from plant-based proteins.
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Keto egg noodles with cream cheese
Regular egg noodles are typically made with a combination of eggs and flour, which is loaded with carbs, making them unsuitable for a keto diet. However, you can still enjoy egg noodles while staying in ketosis by substituting the flour with low-carb alternatives like almond flour, coconut flour, or even cream cheese.
Ingredients:
- Eggs
- Cream Cheese
- Salt (optional)
- Wheat Gluten (optional)
Instructions:
- Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper.
- In a small food processor or blender, add all the ingredients: eggs, cream cheese, and salt (if using). Blend until smooth, which should take about 10 seconds.
- Pour the mixture onto the prepared baking sheet and use a spatula to spread it out evenly.
- Bake in the oven for 5-7 minutes.
- Remove the baked egg mixture from the oven and let it cool slightly.
- Using a sharp knife, cut the mixture into thin strips, about 1/2 inch wide. You can also roll the baked dough into a log and cut it to your desired thickness.
- Serve immediately with your choice of sauce, such as marinara, alfredo, or pesto, and toppings like parmesan cheese.
These keto egg noodles are versatile and can be used as a pasta substitute in various dishes, including soups, casseroles, and lasagna. They are perfect for those on a keto diet who crave noodles or pasta.
While this recipe uses cream cheese, you can also make keto egg noodles with almond flour or coconut flour, as mentioned earlier. Additionally, if you are an athlete or training at high intensity, you may consider a cyclical ketogenic diet (CKD), which includes dedicated days for carb backloading, allowing for a higher carb intake on those days.
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Keto egg noodles with xanthan gum
Regular egg noodles are typically made with egg yolks, eggs, flour, milk, and butter, and are loaded with carbs. Therefore, they are not keto-friendly. However, you can make keto-friendly egg noodles at home with a few simple substitutions.
To make keto egg noodles with xanthan gum, you will need the following ingredients:
- Almond flour
- Xanthan gum
- Salt
- Eggs
- Butter
- Parchment paper
- Garlic clove
- Black pepper
- Grated Parmesan cheese
First, add the almond flour, xanthan gum, and salt to a bowl and mix to combine. Then, add the egg yolks and mix until a dough forms. Next, use two pieces of parchment paper to roll the dough out thinly, and remove the top piece of paper. Cut the dough into noodles, about 1/2 inch wide. Boil water and cook the noodles for one minute. Drain the noodles and set them aside.
In a large skillet, heat some butter and cook a garlic clove for 30 seconds. Add the noodles to the skillet and toss with butter until well coated. Season with salt and black pepper to taste. Serve warm with grated Parmesan cheese.
These keto egg noodles are a perfect replacement for regular pasta in soups, casseroles, or lasagna. They are also great with low-carb sauces.
You can also make keto egg noodle crepes with a similar recipe. Simply blend eggs, bone broth, salt, pepper, and xanthan gum, and cook in a skillet or crepe machine. Slice the crepes into strips to create noodle-like strips. You can toss these in olive oil, fresh basil, and grated Parmesan.
Xanthan gum is essential to this recipe as it provides texture and pliability to the noodles or crepes. While some people may prefer not to use it, substitutes like glucomannan powder may not provide the same taste and texture.
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Keto egg noodles with vegetable substitutes
Regular egg noodles are typically made with egg yolks, flour, and milk, and are loaded with carbs. Therefore, they are not keto-friendly. However, with a few simple substitutions, you can make delicious keto-friendly egg noodles at home. Here is a recipe for keto egg noodles with vegetable substitutes:
Ingredients:
- 2 oz of cream cheese
- 2 egg yolks
- 1/4 cup of almond flour or xanthan gum (you can also use coconut flour)
- Optional: wheat gluten for improved texture
- Salt to taste
Instructions:
- Preheat your oven to 350°F. Line a baking sheet with parchment paper.
- In a small food processor or blender, blend the cream cheese and egg yolks until smooth.
- Add the almond flour (or xanthan gum) and salt to the food processor and blend until a batter forms. If you prefer a thicker batter, you can add more almond flour.
- Pour the batter onto the prepared baking sheet and use a spatula to spread it out into a thin, even layer.
- Bake for 8-15 minutes, or until the noodles are set and slightly browned.
- Remove from the oven and let cool slightly.
- Use a sharp knife to cut the noodles into 1/2 inch wide strips.
- Serve immediately with your favorite pasta sauce or add them to a soup. If adding to a soup, do so towards the end as the noodles are already cooked.
You can also add various spices or vegetables to the mixture, such as spinach for a green colour and extra nutrients.
If you are looking for a vegetable substitute for noodles, there are a few keto-friendly options:
- Spaghetti Squash: When baked, this low-carb vegetable separates into thin strings that resemble spaghetti.
- Eggplant: Slice eggplant into thin, even pieces and layer with cheese for a healthy keto lasagna.
- Kohlrabi (German Turnip): This low-carb vegetable has a crunchy texture similar to al dente pasta and pairs well with garlic-based dishes.
- Heart of Palm: Found in the core of some palm trees, this vegetable has a firm texture similar to linguine noodles and a flavor profile reminiscent of artichokes.
With these recipes and substitutes, you can enjoy noodles while staying true to your keto diet!
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Frequently asked questions
Traditional egg noodles are made with flour, eggs, butter, and milk, and are loaded with carbs, so they are not keto-friendly. However, you can make low-carb egg noodles by swapping out a few ingredients.
You can use almond flour, coconut flour, or lupin flour, along with eggs, to make keto-friendly egg noodles. You can also add cream cheese to soften the noodles and remove some of the egg flavour. Other ingredients that can be added include mozzarella cheese, wheat gluten, and xanthan gum.
Some keto-friendly noodle alternatives include shirataki noodles, immi ramen, vegetable noodles made from spaghetti squash or eggplant, and keto egg crepes.
