Can Egg Noodles Fit In A Keto Diet?

Egg noodles are a staple in many meals and can be found in various cuisines worldwide. However, they are typically made from a simple egg and flour combination, which is not suitable for a low-carb or ketogenic diet. But there are alternatives! You can make your own low-carb egg noodles at home using almond flour, cream cheese, eggs, and butter. These noodles are fully gluten-free, low-carb, and can be used in soups, casseroles, or lasagna. They can also be cut into thin strips to resemble spaghetti. The recipe is straightforward and only takes about 15 minutes to prepare and bake. So, if you're craving pasta on your keto diet, give these egg noodles a try!

Keto egg noodles ingredients and recipe

Ingredients

• Eggs
• Cream cheese
• Almond flour or xanthan gum
• Salt or turmeric (optional)
• Butter, avocado oil, or ghee to fry

Recipe

Preheat the oven to 350°F. Line a baking sheet with parchment paper.

Add all the ingredients to a blender or food processor and blend until smooth.

Pour the batter onto the prepared baking sheet and use a spatula to spread it out as thinly as possible.

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

Use a sharp knife to cut the noodles into strips.

Serve with your favourite pasta sauce or add to a soup.

Tips

• If using xanthan gum instead of almond flour, the noodles will have a chewier texture.
• The cream cheese helps to neutralise the egg flavour.
• If you prefer al dente noodles, this recipe may not be for you as these noodles are soft.
• You can use a pasta machine to cut the noodles into thin strips.
• You can store the noodles in an airtight container in the fridge for up to 3 days or freeze them for later.

Nutritional value of egg noodles

Egg noodles are a staple ingredient in many types of cuisine, from stir-fries to chicken noodle soup and buttered noodles. They are made by mixing wheat flour and eggs, forming a dough, cutting it into flat strips, and cooking it in boiling water.

Nutritional Profile

Egg noodles have a nutritional profile similar to regular pasta but are slightly lower in calories, carbs, and protein. A 1-cup serving of cooked egg noodles contains approximately 220 calories, 40 grams of carbohydrates, and 2 grams of fiber. They are also a good source of B vitamins, selenium, and manganese.

Health Benefits

The B vitamins in egg noodles help turn food into energy, regulate appetite, support eye and vision health, and play a role in red blood cell production. Selenium is important for immune function, while manganese acts as an antioxidant, protecting against oxidative stress and cell damage.

Downsides

Egg noodles contain a good amount of calories and carbs per serving, with a higher glycemic index than some types of pasta. They are also denser, so you get more noodles in a 1-cup portion. Additionally, they are not suitable for very low-carb diets like keto, as they are made with wheat flour, which is high in carbs.

Tips for Including in Your Diet

While egg noodles can be part of a healthy diet, it is important to watch portion sizes and be mindful of toppings. Opt for nutrient-dense toppings that are high in protein or fiber, such as chicken, fish, or tofu, and fiber-filled vegetables. Bulking up your egg noodles with these ingredients can help you feel more satisfied without overindulging in pasta.

Keto-friendly alternatives to egg noodles

While traditional egg noodles are not keto-friendly, there are several keto-friendly alternatives to egg noodles that you can try. Here are some options:

Keto Egg Noodles

Keto egg noodles are a popular alternative to traditional egg noodles for those on a keto diet. They are typically made with a combination of eggs, cream cheese, and xanthan gum or almond flour. These noodles are easy to make, requiring only a few simple ingredients and about 10 minutes of preparation time. They have a mild, almost neutral flavour and a soft texture. You can serve them with pasta sauce, use them in soups, or pair them with a variety of keto-friendly sauces and dishes.

Shirataki Noodles

Shirataki noodles, also known as miracle noodles, are a common low-carb and keto-friendly alternative to traditional pasta. They are made from a type of fibre extracted from the konjac plant and are virtually carb-free. Shirataki noodles have a chewy texture and can be used in a variety of dishes.

Lupin Flour Keto Pasta

This keto pasta recipe uses just three ingredients: mozzarella cheese, egg yolks, and lupin flour. Lupin flour is a low-carb, high-protein flour made from lupin beans, which creates a texture similar to regular pasta. This pasta has an al dente texture and can be enjoyed with any pasta sauce or plain butter or olive oil.

Palmini Pasta

Palmini pasta is another keto-friendly alternative made from hearts of palm. It has a similar texture to traditional pasta and can be used in a variety of dishes. Palmini pasta is a good option for those who are looking for a plant-based, gluten-free, and low-carb pasta alternative.

Zucchini Noodles, Spaghetti Squash, and Kelp Noodles

These vegetable-based noodles are also keto-friendly options. Zucchini noodles, spaghetti squash, and kelp noodles can be used as substitutes for traditional pasta in your favourite dishes. However, their flavour may come through, especially when paired with lighter sauces.

How to store keto egg noodles

Keto egg noodles are a great alternative to pasta for those on a keto diet. They are easy to make and typically consist of eggs, cream cheese, and xanthan gum. But how do you store them?

Well, you can store your keto egg noodles in an airtight container in the fridge for up to three days. If you want to store them for longer, simply place the container of noodles in the freezer. Don't forget to let your noodles thaw in the fridge before reheating them!

Some recipes suggest that you can store leftover cooked noodles in a little oil to prevent them from sticking together and then place them in a covered container in the fridge for up to five days.

How to serve keto egg noodles

Keto egg noodles are a great, low-carb alternative to regular egg noodles. They are easy to make and can be ready in under 15 minutes. Here are some tips on how to serve them:

Choosing the right ingredients

It is important to use the right ingredients when making keto egg noodles. Avoid substituting flours or eggs, as this can significantly affect the final product. For the best results, use almond flour or xanthan gum as a thickener. You can also add cream cheese to soften the eggs and neutralise their flavour.

Preparing the dough

To prepare the dough, simply blend the eggs with cream cheese, xanthan gum, and seasoning. You can use a small food processor or blender for this step. The dough should be smooth and easy to spread.

Baking the noodles

Preheat your oven to 350°F and line a baking sheet with parchment paper. Pour the batter onto the prepared baking sheet and use a spatula to spread it out into a thin, even layer. Bake for 5-7 minutes or until the surface is cooked and no longer wet.

Cutting the noodles

Once the noodles are baked, use a sharp knife or pizza cutter to cut them into your desired shape. You can make thin spaghetti-like noodles or wider fettuccine-style noodles.

Storing and reheating

Keto egg noodles can be stored in an airtight container in the fridge for up to three days. If you want to store them for longer, you can freeze them. To reheat, simply place them in the microwave or heat them briefly in hot water or sauce.

Serving suggestions

Keto egg noodles are very versatile and can be served with a variety of sauces and dishes. Here are some ideas:

• Serve with pasta sauce, such as marinara or alfredo sauce.
• Use in soups, such as chicken noodle soup.
• Pair with a rich and hearty sauce, such as a parmesan-crusted chicken and bacon cream sauce.
• Make a keto carbonara or lasagna.
• Try them with a compound butter and chopped sun-dried tomatoes.

Frequently asked questions