Dante Carrillo
Eating at Noodles & Company while following a keto diet can be challenging due to the carb-heavy nature of most noodle dishes, but with careful planning and customization, it’s entirely possible. Focus on selecting protein-rich options like grilled chicken or shrimp and pair them with low-carb vegetables such as broccoli, spinach, or zucchini. Opt for zucchini noodles (zoodles) instead of traditional pasta to keep carb counts down, and choose sauces like Alfredo or peanut sauce sparingly, as they can contain hidden sugars. Avoid high-carb toppings like croutons, tortillas, or sweet sauces, and consider requesting extra butter or olive oil to enhance flavor while staying keto-friendly. With these adjustments, you can enjoy a satisfying meal at Noodles & Company without derailing your dietary goals.
| Characteristics | Values |
|---|---|
| Choose Low-Carb Options | Opt for zucchini noodles (zoodles) or shirataki noodles instead of traditional pasta. |
| Avoid High-Carb Sauces | Skip creamy or sugary sauces like Alfredo or Sweet Onion; choose broth-based or oil-based sauces like Garlic Parmesan or Olive Oil. |
| Customize Protein | Add grilled chicken, shrimp, or tofu instead of breaded or sugary proteins. |
| Skip Bread and Croutons | Avoid sides like garlic bread or croutons, which are high in carbs. |
| Watch Portion Sizes | Stick to smaller portions of noodles and focus on protein and veggies. |
| Check Nutritional Info | Use Noodles & Company’s nutritional calculator to track carbs and adjust orders accordingly. |
| Bring Your Own Additions | Pack keto-friendly toppings like cheese, avocado, or olive oil to enhance flavor without adding carbs. |
| Avoid Desserts and Sugary Drinks | Skip desserts and opt for unsweetened iced tea or water instead of sugary beverages. |
| Modify Bowls | Order a bowl without rice or pasta and load up on veggies and protein. |
| Ask for Modifications | Request no sugar or high-carb ingredients in your dish. |
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What You'll Learn
Low-carb noodle alternatives
When following a keto diet, traditional noodles are off the table due to their high carb content. However, there are several low-carb noodle alternatives that can help you enjoy your favorite Noodles & Company-inspired dishes without derailing your macros. One popular option is shirataki noodles, made from konjac yam and often referred to as "miracle noodles." These noodles are virtually carb-free, calorie-free, and have a neutral taste, making them a perfect canvas for absorbing flavors from sauces and seasonings. To use them, rinse thoroughly under cold water to remove any odor, pat dry, and sauté or boil briefly before adding to your dish.
Another excellent low-carb noodle alternative is zucchini noodles, or "zoodles." These are made by spiralizing zucchini and can be used in place of traditional noodles in dishes like pasta or stir-fries. Zoodles have a mild flavor and a texture that mimics pasta when cooked lightly. To avoid sogginess, lightly salt the zoodles and let them sit for 10–15 minutes to draw out excess moisture, then pat them dry before cooking. They pair well with creamy or tomato-based sauces, just like you’d find at Noodles & Company.
For a heartier option, consider palm heart noodles, which are made from the core of palm trees. These noodles have a texture similar to al dente pasta and are low in carbs, making them keto-friendly. They require minimal preparation—simply rinse and add to your dish. Palm heart noodles work particularly well in dishes like pad Thai or pasta primavera, allowing you to recreate Noodles & Company favorites with a keto twist.
If you’re looking for a protein-packed alternative, egg white noodles are a great choice. These noodles are made primarily from egg whites and have a chewy texture similar to traditional noodles. They’re low in carbs and high in protein, making them an ideal option for keto dieters. Egg white noodles can be used in soups, stir-fries, or even as a base for a keto-friendly mac and cheese.
Lastly, spaghetti squash is a versatile and natural low-carb noodle alternative. When cooked, the flesh of spaghetti squash separates into strands that resemble spaghetti. Simply roast or microwave the squash, then scrape out the strands and use them in place of noodles. Spaghetti squash pairs well with buttery sauces, pesto, or meatballs, allowing you to enjoy a keto-friendly version of classic Noodles & Company dishes like spaghetti or pasta fresco. With these alternatives, you can satisfy your noodle cravings while staying firmly in ketosis.
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Keto-friendly sauces and toppings
When dining at Noodles & Company while following a keto diet, selecting the right sauces and toppings is crucial to keeping your meal low-carb and aligned with your nutritional goals. Many traditional sauces, like sweet teriyaki or creamy pesto, are high in sugar or carbs, so it’s essential to choose keto-friendly alternatives. Opt for sauces like the Unsweetened Brown Butter, which is rich in healthy fats and free from added sugars. This sauce pairs well with zucchini noodles or cauliflower noodles, both of which are excellent low-carb noodle options available at Noodles & Company. Another keto-friendly choice is the Alfredo sauce, but be mindful of portion sizes, as it can be high in calories.
In addition to sauces, the toppings you choose can make or break your keto meal. Focus on adding high-fat, low-carb ingredients like shredded cheese, diced avocado, or a dollop of sour cream. These toppings not only enhance flavor but also increase the fat content of your meal, which is beneficial for staying in ketosis. Grilled chicken, shrimp, or tofu are excellent protein additions that align with keto principles. Avoid toppings like croutons, crispy noodles, or sweetened corn, as these are high in carbs and can derail your keto efforts.
If you’re craving a bit of heat, consider adding keto-friendly spicy options like chili oil or red pepper flakes. These toppings add flavor without the carbs. Another great option is to ask for extra vegetables like spinach, broccoli, or mushrooms, which are low in carbs and high in fiber. These veggies can bulk up your meal and provide essential nutrients while keeping your carb count low. Just be sure to skip any glazed or sweetened vegetables that may contain hidden sugars.
For a refreshing and keto-friendly twist, incorporate fresh herbs like basil or cilantro, which add flavor without carbs. You can also ask for a squeeze of lemon or lime to brighten up your dish. If you’re ordering a salad-based dish, like the Garden Salad with zucchini noodles, opt for an oil and vinegar dressing instead of sugary vinaigrettes. Olive oil and balsamic vinegar or a simple olive oil and lemon dressing are excellent keto-friendly choices that complement your meal without adding unnecessary carbs.
Lastly, don’t be afraid to customize your order to fit your keto needs. Noodles & Company is generally accommodating to special requests, so ask for sauces and toppings on the side to control portions. This way, you can enjoy a flavorful meal while staying within your keto macros. By focusing on high-fat, low-carb sauces and toppings, you can enjoy a satisfying and keto-friendly meal at Noodles & Company without compromising your dietary goals.
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Portion control strategies
When dining at Noodles & Company while following a keto diet, portion control is crucial to ensure you stay within your macronutrient goals. One effective strategy is to customize your order to reduce carb-heavy ingredients. For example, opt for zucchini noodles (zoodles) instead of traditional pasta, as they are low in carbs and high in fiber. If zoodles aren't available, consider asking for a smaller portion of regular noodles or removing them altogether. Focus on protein-rich options like grilled chicken, shrimp, or tofu, and load up on non-starchy vegetables like spinach, broccoli, or bell peppers to increase volume without adding carbs.
Another key portion control strategy is to be mindful of sauces and dressings, as they can often be high in hidden sugars and carbs. Choose keto-friendly options like olive oil, pesto (without added sugar), or a light drizzle of Alfredo sauce, and ask for it on the side. This allows you to control the amount you use, ensuring you don’t exceed your carb limit. Avoid creamy, sugary, or breadcrumb-based toppings, as these can quickly derail your keto efforts. Instead, add flavor with herbs, spices, or a squeeze of lemon.
Sharing or saving part of your meal is a practical approach to manage portions. Noodles & Company servings can be generous, so consider splitting an entree with a dining partner or asking for a to-go box immediately and setting aside half of your meal before you start eating. This prevents overeating and provides a ready-made keto-friendly meal for later. If dining alone, prioritize protein and vegetables first, and limit your intake of higher-carb components to a small portion.
Reading the nutritional information beforehand is essential for effective portion control. Noodles & Company provides detailed nutritional data on their website, allowing you to plan your meal in advance. Identify dishes that align with your keto macros and note their serving sizes. For example, a regular-sized bowl might be too large, so opt for a small or create a custom bowl with specific measurements. Being informed helps you make precise choices and avoid carb-heavy pitfalls.
Finally, focus on mindful eating to control portions naturally. Eat slowly and pay attention to hunger cues, stopping when you feel satisfied rather than waiting until you’re full. Pair your meal with a side of avocado or a small portion of cheese to increase satiety and reduce the temptation to finish carb-heavy components. By combining these strategies, you can enjoy Noodles & Company while staying firmly within your keto boundaries.
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Customizing menu items
When customizing menu items at Noodles & Company to fit a keto diet, the key is to focus on low-carb options and make strategic substitutions. Start by selecting protein-rich bases like grilled chicken, shrimp, or tofu, as these are naturally low in carbs and align with keto principles. Avoid noodle-based dishes altogether, as traditional noodles are high in carbohydrates. Instead, opt for zucchini noodles (zoodles) if available, or simply ask for your protein and vegetables to be served without any noodle base. This simple swap can drastically reduce the carb count of your meal.
Next, pay close attention to sauces and dressings, as many contain hidden sugars and carbs. Choose keto-friendly options like olive oil, butter, or pesto, which are low in carbs and high in healthy fats. Avoid creamy or sweet sauces like Alfredo, marinara, or sweet chili, as these are typically high in sugar and carbs. If you’re unsure about a sauce, don’t hesitate to ask for it on the side or request nutritional information to make an informed decision. Customizing sauces is one of the easiest ways to keep your meal keto-compliant.
Vegetables are your best friend when customizing a keto-friendly meal at Noodles & Company. Load up on non-starchy options like spinach, broccoli, bell peppers, and mushrooms. These add fiber, nutrients, and volume to your meal without significantly increasing carb intake. Be cautious with starchy vegetables like corn or potatoes, as these can quickly add up in carbs. If a dish comes with a side of pasta or rice, ask to replace it with extra vegetables or a side salad with no croutons.
Another important aspect of customizing keto-friendly meals is portion control and add-ons. Stick to smaller portions of protein and focus on filling your plate with vegetables and healthy fats. If you’re still hungry, consider adding extras like avocado, cheese, or a side of guacamole to increase the fat content and keep you satisfied. Avoid toppings like crispy noodles, breadcrumbs, or wonton strips, as these are high in carbs and offer little nutritional value.
Finally, don’t be afraid to ask for customizations or special requests. Most Noodles & Company locations are accommodating and willing to modify dishes to meet dietary needs. For example, you can request a bowl with grilled chicken, steamed vegetables, and a drizzle of olive oil, or a salad with protein and a keto-friendly dressing. Being clear and specific about your needs will help ensure your meal stays within keto guidelines. With a bit of creativity and attention to detail, you can enjoy a delicious and satisfying keto meal at Noodles & Company.
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Tracking macros effectively
Next, familiarize yourself with the menu and nutritional information provided by Noodles & Company. Most dishes are high in carbs due to the noodles, so focus on customization. For example, opt for zucchini noodles (zoodles) or no noodles at all, and choose protein-rich options like grilled chicken or shrimp. Avoid sugary sauces and dressings, and instead, ask for olive oil, butter, or creamy, low-carb sauces like alfredo. Tracking apps like MyFitnessPal or Carb Manager can help you input and monitor your macros in real time.
When tracking macros, be precise with portion sizes. At Noodles & Company, you can request smaller portions or share a dish to control your intake. Measure or estimate the amount of protein, fat, and carbs in your meal as accurately as possible. For instance, a serving of zoodles with grilled chicken and olive oil might contain 20g of fat, 30g of protein, and 5g of carbs. Logging these numbers immediately after ordering ensures you stay within your macro limits.
Another effective strategy is to plan ahead. Before visiting Noodles & Company, decide on your meal and calculate its macros. This prevents impulsive, carb-heavy choices. If you’re unsure about a dish, don’t hesitate to ask staff about ingredients or request modifications. For example, swapping pasta for vegetables or adding extra cheese or avocado can increase fat intake while keeping carbs low. Always prioritize whole, unprocessed foods to maintain keto compliance.
Finally, consistency is key. Tracking macros isn’t a one-time task but a daily habit. After eating at Noodles & Company, review your macro intake for the rest of the day to ensure you meet your goals. If you exceed your carb limit, balance it by reducing carbs in your next meal or increasing your fat intake. Regularly tracking and adjusting your macros will help you stay in ketosis while enjoying occasional meals out. With practice, tracking becomes second nature, allowing you to navigate keto-friendly options at any restaurant confidently.
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Frequently asked questions
Yes, but you’ll need to make careful modifications. Opt for zucchini noodles (zoodles) or cauliflower noodles instead of traditional pasta, and choose low-carb sauces like Alfredo or olive oil-based options. Avoid high-carb ingredients like bread, sugar, and starchy vegetables.
The best keto options include the Zucchini Rosa with grilled chicken (without breadcrumbs) or the Buffalo Chicken Cauliflower Soup. Customize your order by swapping pasta for zoodles or cauliflower noodles and choosing protein-rich toppings like grilled chicken or shrimp.
Yes, watch out for hidden carbs in sauces (like pesto or marinara), croutons, breadcrumbs, and sugary add-ons. Always ask for nutritional information or customize your order to avoid these carb-heavy ingredients.
Yes, the Roasted Garlic Parmesan Broccoli or the Side Salad (without croutons and with oil and vinegar dressing) are good keto-friendly side options. Avoid sides like garlic bread or mac and cheese, which are high in carbs.
