Keto And Pasta: Can You Eat Both?

Pasta is undoubtedly one of the world's favourite meals, but can you eat it while on the keto diet? The short answer is no. Traditional pasta is made from unleavened dough, which is high in carbohydrates and will negatively impact your blood sugar. However, this doesn't mean you have to give it up entirely. Eating pasta in moderation is allowed, and there are also low-carb pasta alternatives available, such as zucchini noodles, spaghetti squash, and keto-friendly pasta made from cheese and eggs.

Keto pasta recipes

Classic Keto Pasta Recipes

• Carbonara Zoodles with Crispy Bacon and Sage: This dish uses zucchini noodles as the base and is just as satisfying as traditional spaghetti carbonara, with only 10 net carbs per serving.
• Low-Carb Angel Hair Pasta with Lemon Chicken: This recipe uses zero-carb shirataki noodles, tender chunks of chicken, fresh garlic, and herbs to create a quick and flavourful meal with just 2 net carbs.
• Fettuccine Alfredo with Blackened Chicken: This recipe cooks up a silky alfredo sauce using cashews and chicken broth, then adds low-carb noodles and strips of seasoned chicken for a meal that could fool your non-keto friends.
• Spaghetti Squash Bolognese: This recipe swaps noodles with spaghetti squash for a more filling base and tops it with a rich bolognese sauce, resulting in a classic dinner with only 9 net carbs.

Asian-Style Keto Pasta Recipes

If you're craving Asian cuisine, try these keto pasta recipes:

• Low-Carb Shrimp Pad Thai with Shirataki Noodles: This lightened-up pad Thai uses shirataki noodles instead of rice noodles and is topped with savory seasoned shrimp. It is packed with flavor and has only 5 net carbs.
• Yellow Curry Noodles with Shirataki: This Asian-inspired recipe uses full-fat coconut milk, lemongrass, and curry powder to create a warming dish. For a Bulletproof version, use konjac-based shirataki instead of tofu and cook with avocado oil.
• Low-Carb Beef Stir Fry: This takeout-style stir-fry combines zoodles, broccoli, and baby bok choy with tender slices of steak. It is a simple keto pasta meal ready in 20 minutes with 12 net carbs.

Quick and Easy Keto Pasta Recipes

For those short on time, these keto pasta recipes are quick and easy to prepare:

• Zucchini Noodles with Scallops and Bacon: This elegant paleo meal uses zucchini noodles, buttery mini scallops, and crisp bacon in a simple lemony sauce. It is ready in just 30 minutes and is a delicious paleo option.
• Creamy Avocado "Pasta" with Chicken and Asparagus: This recipe swaps noodles with spiralized zucchini and adds healthy fats with a creamy sauce made from avocado and coconut milk. It is a well-balanced dish perfect for those on the OMAD diet.
• Paleo Creamy Tomato Basil Chicken Pasta: This classic combination gets a creamy upgrade with coconut milk and spiralized zucchini. For a Bulletproof version, swap the garlic with extra herbs and avoid tomato dishes if you're sensitive to nightshades.

Homemade Keto Pasta Dough

If you want to make your own keto pasta dough, here's a recipe to try:

• Ingredients: 2 cups shredded mozzarella cheese, 2 large egg yolks (room temperature).
• Directions: Melt the mozzarella cheese in a microwave-safe bowl. Let it cool for 2 minutes, then whisk in the egg yolks and form the mixture into a ball of dough. Place the dough between two sheets of parchment paper and use a rolling pin to roll it out thinly. Refrigerate for 30 minutes, then cut into thin strips. Bring a pot of water to a boil, add the noodles, and stir gently for 30 seconds. Drain the water and serve with your favorite low-carb pasta toppings.

Low-carb pasta alternatives

If you're on a keto diet, you're probably already aware that pasta is not keto-friendly. Traditional pasta is made from unleavened durum wheat flour, which is high in carbs and will negatively impact your blood sugar. But that doesn't mean you have to give up on your favourite Italian staple entirely. Here are some low-carb pasta alternatives that will satisfy your cravings:

Spaghetti Squash

Spaghetti squash is a popular low-carb pasta substitute. This starchy vegetable, which originated in North and Central America, has yellow-orange flesh that can be separated into spaghetti-like strands after cooking. It has significantly fewer carbs than regular pasta and is richer in vitamins A, C, E, K and most B vitamins. To prepare spaghetti squash, prick the squash in several places with a fork, then bake it for 30–45 minutes at 350°F (180°C). You can also boil it for 20 minutes or slice it in half and microwave it for 6–8 minutes. Once cooked, use a fork to separate the flesh into strands and top with your favourite sauce.

Zoodles

Zoodles, or zucchini noodles, are another great alternative to pasta. Zucchini is mostly water, so it's important to remove the excess moisture before cooking to create firmer noodles. You can do this by tossing the zucchini with salt, letting it sit for a few minutes, and then squeezing it with a paper towel. Zoodles are firm enough to hold your favourite pasta sauce and soft enough to satisfy your pasta cravings. They are also rich in nutrients, including vitamins A, C, K, and B6, as well as antioxidants. To prepare zoodles, you can either spiralize the zucchini or chop it into whatever shape you need. They only take about a minute to boil, or you can microwave, sauté, bake, or eat them raw with warm sauce.

Shirataki Noodles

Shirataki noodles, also known as miracle noodles, are a low-carb, low-calorie, and gluten-free alternative to pasta. They are made from the fibrous part of the konjac yam and are high in fibre. While the texture may be slightly more slippery than traditional pasta, they are still a good option for those craving the texture of pasta. To prepare shirataki noodles, rinse them well under hot running water to remove the liquid and warm them up, then add your sauce of choice. You can also heat the noodles in a skillet to remove some of the excess water and create a more noodle-like texture.

Eggplant

Eggplant is a popular low-carb and nutritious replacement for pasta, especially in lasagna recipes. To make eggplant lasagna, cut the eggplant into thin slices lengthwise, brush both sides with oil, and roast until soft and golden. You can also use the raw slices directly if you prefer a moister dish. Eggplant is a good source of fiber, vitamins, and minerals, including vitamin K, thiamine, and manganese.

Cabbage

Cabbage is an unconventional but nutritious alternative to wheat pasta. It can be used as a replacement for pasta in noodle or lasagna dishes. Whole cabbage leaves can be used as a substitute for lasagna sheets, or you can chop the cabbage head into thin noodles for a pad Thai or lo mein. Cabbage is especially low in carbs and is a good source of vitamin C, vitamin K, folate, and other vitamins and minerals. To prepare cabbage noodles, drop them into boiling water for about two minutes or until soft enough to pierce with a fork. If using for lasagna, the leaves will cook further in the oven, so be careful not to overboil.

Homemade Keto Pasta

If you're feeling adventurous, you can make your own keto-friendly pasta at home using just two ingredients: egg yolks and mozzarella cheese. This homemade pasta has a soft, slightly chewy, and light texture, and a mellow and rich flavour. It's the perfect base for your favourite low-carb pasta sauces. To make the dough, melt the mozzarella cheese, let it cool for a minute or two, and then whisk in the egg yolks. Form the dough into a ball, place it between two sheets of parchment paper, and roll it out until thin. Refrigerate for 30 minutes, then cut into thin strips. Boil the noodles for about 30 seconds, drain, and run under cool water before serving with your favourite sauce.

Nutritional value of pasta

Pasta is a staple food around the world and is traditionally made from durum wheat flour, water, and eggs. It is formed into different noodle shapes and cooked in boiling water. While it is a good source of complex carbohydrates, it is not suitable for low-carb diets like keto.

Macronutrients

A 2-ounce serving of unenriched pasta contains approximately 14 grams of carbohydrates, less than 1 gram of fat, and about 3 grams of protein. A 1-cup serving of cooked spaghetti has between 37-43 grams of carbohydrates, depending on whether it is refined or whole-grain. The same serving size contains less than 2 grams of fat and 8 grams of protein, which is 16% of the recommended daily protein intake for adults.

Micronutrients

Pasta is a good source of iron, providing about 10-20% of the recommended daily value. It also contains vitamin B-6 (5% RDA), magnesium (6% RDA), manganese, selenium, copper, phosphorus, riboflavin, thiamine, and folic acid. Folic acid, a B vitamin, helps prevent congenital birth abnormalities.

Health Benefits

Pasta can be included as part of a healthy diet and weight loss/management plan when consumed in moderation. It is a fat-free, low-sodium, and low-glycemic food that provides energy and valuable vitamins and minerals. Whole-grain pasta, in particular, is a good source of dietary fiber, which is essential for a healthy digestive system. It also improves heart health by helping to maintain a balanced weight and control cholesterol and blood sugar levels. Additionally, whole-grain pasta may reduce the risk of certain cancers, such as colorectal, pancreatic, and gastric cancer.

Health Concerns

The main concern with pasta is its high carbohydrate content, which can negatively impact blood sugar levels and lead to increased hunger and overeating. This is especially true for refined pasta, which is higher in calories, carbohydrates, and simple carbs, and lower in fiber and most micronutrients than whole-grain pasta. High-carb diets have been linked to an increased risk of diabetes, metabolic syndrome, obesity, and heart disease. Additionally, pasta contains gluten, which can cause adverse reactions in individuals with celiac disease or gluten sensitivity.

Whole-grain pasta

However, it is important to note that whole-grain pasta is not a keto-friendly option. Even though it contains more fibre, vitamins, and minerals than white pasta, it still ranks high on the glycemic index, which measures how much a food raises your blood sugar. Therefore, whole-grain pasta can negatively impact your blood sugar and kick you out of ketosis, sabotaging your weight loss efforts and overall health goals.

Toppings and sauces for keto pasta

Keto-Friendly Pasta Sauces

There are several keto-friendly pasta sauces available on the market, including:

• Rao's Homemade Tomato Sauce: Carb-conscious and keto-friendly, this sauce is made with Italian tomatoes and olive oil.
• Yo Mama's Pasta Sauce: With fresh non-GMO tomatoes, onions, garlic, and spices, this sauce has 4g net carbs per serving.
• Dave's Gourmet Pasta Sauce: Organic and with only 5g net carbs per serving, this sauce includes tomatoes, carrots, onions, and spices.
• Prego No Sugar Added Pasta Sauce: A traditional pasta sauce with no sugar added, perfect for those watching their sugar intake.
• Walden Farms Tomato Basil Marinara Sauce: A vegan and kosher sauce with 0g net carbs, perfect for those on a keto or paleo diet.
• Primal Kitchen Tomato Pasta Sauce: This sauce comes in two flavors: Tomato Basil and Roasted Garlic Marinara. It has no added sugar and includes two packs.

Homemade Keto Pasta Sauce

If you prefer to make your own keto pasta sauce, here's a simple recipe:

• Finely chop one small onion, two stalks of celery, and two cloves of garlic.
• Saute the vegetables in two tablespoons of olive oil over medium heat until soft and tender.
• Add two 28 oz cans of crushed tomatoes (Italian-style, if possible), 1/4 cup of chopped basil, 1/2 teaspoon of salt, and 1/2 teaspoon of pepper.
• Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 40 minutes.
• Serve the sauce over your favorite keto pasta or spaghetti.

Keto-Friendly Toppings

In addition to keto-friendly sauces, there are also some great keto-friendly toppings you can add to your pasta:

• Meatballs: Make your own keto meatballs to add to your pasta for a heartier meal.
• Meat: Ground beef, sausage, or turkey are great additions to your keto pasta, providing extra protein and flavor.
• Vegetables: Onion, mushrooms, and zucchini are excellent low-carb vegetable toppings for your pasta.
• Cheese: Parmesan cheese adds a nice umami flavor to your pasta, while mozzarella can be used to make keto-friendly pasta dough.

Tips for Keto Pasta

When making keto pasta, here are some tips to keep in mind:

• Use more water than you would for traditional pasta to prevent the noodles from sticking together.
• Rinse the pasta with cold water after cooking to avoid clumping.
• Ensure your sauce is already warm before adding it to the cooked pasta, as the noodles will absorb moisture and become wetter over time.
• Store uncooked pasta in the refrigerator, covered lightly with plastic wrap, for up to a week.
• You can also freeze keto pasta for up to a month by placing it in a ziplock bag and thawing it completely before reslicing if needed.

With these sauces, toppings, and tips, you can enjoy delicious keto pasta that satisfies your cravings without compromising your diet!

Frequently asked questions