Keto Diet And Low-Carb Pasta: A Match?

If you're a pasta lover, the thought of giving up your favourite Italian staple when starting a keto diet can be daunting. Traditional pasta is made from unleavened dough, eggs and water, and is high in carbohydrates, which can negatively impact your blood sugar and kick you out of ketosis. However, there are now a variety of low-carb pasta options, also known as keto noodles or low-carb noodles, that can satisfy your pasta cravings without compromising your diet. These alternatives are made with ingredients that are low in carbohydrates, such as glucomannan (a type of fibre from the konjac root), vegetable substitutes like zucchini noodles (zoodles), spaghetti squash, and commercial products like LC Foods Egg Noodles and Fettuccine Pasta Noodles. With these options, you can enjoy delicious and filling keto-friendly pasta dishes without the guilt.

Keto pasta recipes and substitutes

Pasta is not considered keto-friendly because it is made from unleavened dough or durum wheat flour, which is high in carbs and negatively impacts blood sugar. Even whole-grain pasta, which was once considered a healthy alternative, is not more keto-friendly than white pasta.

Keto Pasta Substitutes

If you're craving a big bowl of pasta, there are several low-carb substitutes that can scratch that itch without kicking you out of ketosis.

Vegetable substitutes

Vegetables such as zucchini (a.k.a. zoodles), cabbage, cauliflower, and rutabaga can be cut into noodle shapes and used as a healthier alternative to pasta. These vegetables can be spiralized, sliced, or chopped into smaller pieces and added to soups, casseroles, or pasta dishes.

Keto pasta dough

For a more authentic pasta experience, you can make your own keto pasta dough using just cheese and eggs, or a combination of eggs, cream cheese, apple cider vinegar, and psyllium husk powder. This dough can be rolled out, cut into thin strips, and boiled just like traditional pasta.

Other low-carb options

In addition to zucchini and cabbage, other low-carb, grain-free substitutes for pasta include spaghetti squash, egg noodles (made with almond flour), cucumber, broccoli, eggplant, and cauliflower rice. These alternatives can be prepared in various ways to resemble different types of pasta and can be paired with your favorite sauces and toppings.

Keto Pasta Recipes

Now that you have your pasta substitutes ready, here are some delicious keto pasta recipes to try:

Keto avocado Alfredo sauce with zoodles and chicken

A creamy and indulgent dish that combines the richness of avocado with zoodles and chicken.

Italian keto turkey meatballs with zoodles

Zoodles take the place of traditional pasta in this Italian-inspired dish, paired with tasty turkey meatballs.

Keto chicken zoodle al limone

A refreshing and light dish featuring zoodles, chicken, and a bright citrus flavor.

Grilled pork skewers with ribbon zoodles

For a heartier meal, these grilled pork skewers are served with ribboned zucchini noodles for a satisfying keto-friendly dish.

Keto chicken pesto zoodle salad

A refreshing take on pasta salad, this dish combines zoodles with chicken and a flavorful pesto sauce.

Italian keto chicken parmesan with cabbage pasta

Cabbage steps in as a low-carb substitute for pasta in this chicken parmesan dish, providing a similar texture without the carbs.

Keto gnocchi with homemade pesto

This keto-friendly gnocchi recipe allows you to enjoy the comfort of gnocchi without the carb overload. Serve it with a homemade pesto sauce for a fresh and flavorful dish.

Keto pasta with blue cheese sauce

Indulge in this keto-friendly pasta topped with a creamy and tangy blue cheese sauce.

Keto zucchini lasagna

Zucchini slices take the place of lasagna noodles in this layered dish, providing a low-carb and veggie-filled twist on a classic.

Keto no-noodle chicken soup

For a comforting and broth-based dish, this chicken soup omits the noodles for a keto-approved option that's perfect when you're feeling under the weather.

With these recipes and substitutes, you can enjoy pasta night while sticking to your keto diet!

How to make keto pasta

Ingredients:

• 2 cups mozzarella cheese, shredded
• 2 large egg yolks, room temperature
• 1 ounce cream cheese, room temperature
• 1/4 teaspoon vital wheat gluten (optional, for texture—omit if you are on a gluten-free diet)

Method:

First, melt your mozzarella cheese in a microwave-safe bowl. Allow the cheese to cool for 1-2 minutes, then whisk in your egg yolks and form the mixture into a ball of dough.

Next, line a large baking tray with parchment paper and place the ball of dough on top. Place another sheet of parchment paper on top and use a rolling pin to roll out the dough until thin. Refrigerate for 30 minutes.

Remove the dough from the refrigerator and use a pizza slicer to cut thin strips of dough. Refrigerate overnight.

The next day, bring a large pot of water to a boil. Once boiling, add the noodles and gently stir for 30 seconds. Remove from the heat, drain the water, and run the noodles under water before transferring to bowls. Top with your favorite low-carb pasta toppings and sauce.

Tips:

• Use more boiling water than you would for traditional pasta to prevent the keto noodles from sticking together and clumping up.
• Rinse the pasta after cooking with cold water to prevent clumping.
• Ensure your pasta sauce is already warm when the pasta is cooked, as the noodles will become wetter the longer they sit.
• The uncooked pasta can be stored for up to 1 week. Lightly cover it in plastic wrap to ensure it doesn't dry out.
• The noodles can also be frozen—place them in a ziplock bag and store them in the freezer for up to 1 month. Be sure to thaw them completely before reslicing if needed.

Commercial keto pasta alternatives

There are several commercial keto pasta alternatives available in the market, which can be purchased online or from local grocery stores. Here are some of the popular options:

Miracle Noodles/Shirataki Noodles

These noodles are made from plant-based ingredients and contain no starch, only soluble fibre. They are super-low in carbs, calories, soy, and gluten, making them perfect for keto diets. Miracle Noodles are also known as shirataki noodles, a Japanese staple made from the root of the konjac plant.

Skinny Pasta

Skinny Pasta is a delicious alternative made from Konjac, a natural plant that contains fibre. It is a low-calorie option, free from GMOs, allergens, and additives. Skinny Pasta is ready to eat in just two minutes.

Palmini

Palmini is a low-carb pasta substitute made from hearts of palm, a vegetable harvested from young palm trees. It is pre-cooked, but some people cook it further to improve its texture and remove its nutty taste. Palmini offers angel hair, linguine, and lasagna options.

Natural Heaven

Natural Heaven is another popular brand that sells low-carb spaghetti made from heart of palm. Their product is fully cooked and ready to eat. One serving has just 25 calories and 2g of net carbs. Natural Heaven also offers angel hair and lasagna options.

Simply Nature Organic Soybean Spaghetti

Aldi's Simply Nature line includes organic, non-GMO products. Their Soybean Spaghetti is made with soybean flour, which is high in protein but low in carbs. A 2oz serving of this spaghetti has only 7g net carbs compared to 40g net carbs in regular spaghetti.

Sea Tangle Kelp Noodles

Sea Tangle Kelp Noodles are made from just three low-carb ingredients: kelp, a special type of salt, and water. They have a neutral taste and a chewy texture, making them suitable for salads, soups, and stir-fries. Sea Tangle Kelp Noodles are also low-calorie, gluten-free, and iodine-rich.

Nasoya Pasta Zero

Nasoya Pasta Zero is a convenient, low-carb alternative made from Japanese shirataki noodles. It is packed with calcium, fibre, and folic acid. This option is light, delicious, and easily accessible at stores like Walmart and Target.

Nutritional value of keto pasta

Keto pasta is a low-carb alternative to traditional pasta noodles. It is typically made with just two ingredients: mozzarella cheese and egg yolks. This gives it a chewy, cheesy texture that can be topped with your favourite sauces.

Macronutrients

A serving of keto pasta contains 236 calories, 2 grams of carbohydrates, 12 grams of protein, and 25 grams of fat.

Micronutrients

Keto pasta is a good source of manganese, selenium, copper, and phosphorus. It also contains B vitamins and iron, which are added back into the dough during processing.

Health Benefits

Keto pasta is a good option for those following a keto diet or looking to reduce their carbohydrate intake. It is also gluten-free, making it suitable for those with gluten sensitivity or celiac disease.

Storage

Keto pasta can be stored in an uncooked state for up to a week in the refrigerator. It can also be frozen for up to a month.

Tips for Preparation

When cooking keto pasta, it is important to use more boiling water than you would for traditional pasta to prevent the noodles from sticking together. The noodles should be cooked slowly and carefully for 30 seconds, or until they reach your desired texture. Rinsing the pasta with cold water after cooking helps to prevent clumping.

Recipe Ideas

Keto pasta can be used as a substitute in traditional pasta dishes such as mac and cheese, lasagna, and pasta Alfredo. It can also be paired with low-carb pasta sauces, proteins, and vegetables to create a balanced and nutritious meal.

Tips for making the best keto pasta

Keto pasta is a great way to enjoy a delicious, filling meal while sticking to your low-carb diet. Here are some tips to make the best keto pasta:

Choose the right low-carb noodles

Select a noodle option that is low in carbohydrates and compatible with the keto diet. There are various options available, such as zucchini noodles, shirataki noodles, hearts of palm noodles, and LC Foods Egg Noodles. These alternatives provide a similar texture to traditional pasta while keeping the carbohydrate count low.

Prepare a low-carb dressing or sauce

Ensure that your pasta sauce or dressing is also low in carbohydrates. You can prepare a keto-friendly sauce using ingredients such as cream, butter, cheese, garlic, herbs, and spices. Check the nutritional information of store-bought sauces to make sure they align with your keto diet.

Experiment with different ingredients

Feel free to get creative and experiment with different sauces, spices, and toppings. You can add vegetables like mushrooms, artichoke hearts, and peppers, as well as herbs and spices like garlic, basil, oregano, and rosemary. Try out various combinations to find your favourite flavours.

Properly cook the keto pasta

Follow the cooking instructions for your chosen keto pasta. For vegetable-based noodles, avoid overcooking to prevent them from becoming mushy. Briefly blanching or pan-frying veggie noodles is usually sufficient. For egg-based keto pasta, boiling the noodles and then rinsing them with cold water helps prevent clumping.

Store and freeze your keto pasta

Keto pasta can be stored in its uncooked state for up to a week. Lightly cover it with plastic wrap to prevent drying. You can also freeze the chilled noodles in a ziplock bag for up to a month. Remember to thaw them completely before cooking.

Frequently asked questions