Carbonara Sauce: A Keto-Friendly Delight?

Carbonara is a traditional Italian dish that typically consists of pasta coated in a creamy sauce made from pancetta, egg yolks, and cheese. While it is typically high in carbohydrates, there are ways to make it keto-friendly. This involves substituting traditional pasta for low-carb alternatives such as zucchini noodles, shirataki noodles, or konjac noodles. The sauce can also be made dairy-free by replacing Parmesan cheese with nutritional yeast.

Keto Carbonara with Zucchini Noodles

Ingredients:

• 1 cup heavy whipping cream
• 11 oz. bacon or pancetta, diced
• 1¾ lbs zucchini, spiralized into noodles
• 4 egg yolks
• 1 cup shredded Parmesan cheese, save some for serving
• Salt and pepper, to taste
• Fresh basil, for garnish

Method:

First, use a spiralizer to create zucchini noodles (zoodles). If you don’t have a spiralizer, a potato peeler can be used to create slightly wider zoodles.

Fry the bacon in a large frying pan until crispy. Set the pan aside and allow it to cool.

Pour the heavy cream into a separate saucepan over medium-high heat and bring to a boil. Add a pinch of salt, reduce the heat, and gently boil until the cream has reduced by about a quarter.

Remove the saucepan from the heat and let the cream cool, stirring occasionally to prevent a skin from forming.

In a separate bowl, combine the egg yolks, cooked diced bacon (including the fat), and Parmesan cheese.

Add the egg-bacon-Parmesan mixture to the slightly warm cream sauce, stirring continuously to prevent curdling or scrambling. Add salt and pepper to taste.

Return the saucepan to medium-low heat to gently warm the sauce. Add the zoodles to the saucepan and warm through (about 1-2 minutes).

Divide the carbonara into portions and top with a generous amount of freshly grated Parmesan and basil.

Tips:

• To prevent a watery sauce, ensure that the zucchini noodles are thoroughly dried before adding them to the sauce. You can do this by salting the zoodles and letting them sit in a colander to drain for about an hour before rinsing and adding to the sauce.
• For extra protein, add cooked chicken, salmon, or sautéed shrimp.
• For more veggies, try adding cherry tomatoes, peas, or sliced mushrooms.
• For a tasty twist, add fresh herbs like basil, parsley, or mint, or a teaspoon of lemon zest for some tanginess.

Chicken Carbonara

Ingredients:

• Boneless skinless chicken thighs or breasts
• Bacon
• Parmesan cheese
• Heavy whipping cream
• Egg (optional)
• Onion
• Garlic
• Spinach
• Italian seasoning
• Fresh basil
• Salt and pepper to taste

Method:

• Cook the bacon until crispy, then crumble into pieces.
• In a large skillet, add the bacon grease and cook the chicken. Sprinkle garlic powder, salt, and pepper over the chicken.
• Remove the chicken from the skillet and set aside. In the same skillet, saute the onion and garlic.
• Whisk in the heavy whipping cream and chicken broth, scraping the bottom of the skillet.
• (Optional) Slowly stream the sauce into a beaten egg, whisking vigorously, then add the egg mixture back into the skillet.
• Mix in the parmesan cheese, Italian seasoning, and fresh basil.
• Toss in the crumbled bacon and spinach. Cook until the spinach begins to wilt.
• Add the chicken back into the skillet and toss to coat with the sauce.
• Simmer the mixture for a few minutes and serve.

Tips:

• You can substitute chicken breasts for the thighs.
• Freshly cooked bacon is best, as it provides bacon grease to cook the chicken in, maximizing flavor.
• For a lighter sauce, substitute half and half for the heavy whipping cream.
• You can skip the egg, but it is recommended for a richer, creamier sauce.
• This dish can be served with a side salad and keto breadsticks or over zucchini noodles, cauliflower rice, or hearts of palm noodles.

Enjoy your Chicken Carbonara!

Dairy-Free Carbonara

A creamy, tangy, and smoky carbonara is a delight to eat. This recipe is a breeze to make and will be on your plate in about thirty minutes. It is as close to the authentic carbonara recipe as it gets! Here is a detailed, step-by-step guide to making Dairy-Free Carbonara.

Ingredients:

• Pasta: Long pasta, such as linguini or spaghetti, is ideal for this recipe. However, feel free to use any type of pasta you like. Just make sure to cook it al dente according to the package instructions.
• Eggs: This is the key ingredient that gives the sauce its creamy texture. Don't worry about using raw eggs, as the hot pasta water will temper them to a safe temperature.
• Nutritional Yeast: This ingredient provides a cheesy, umami flavour to the dish.
• Turkey Bacon: While traditional carbonara uses pancetta, turkey bacon is a great substitute for those who don't eat pork. It adds a salty, meaty flavour.
• Hot Pasta Water: This is essential for tempering the eggs and creating a creamy sauce. Make sure to save about a cup of pasta water.
• Lemon Juice: Since we are skipping cheese, a squeeze of lemon juice adds a tangy flavour to the dish.
• Peas: These add colour and texture to the carbonara. You can also add other vegetables of your choice.
• Seasonings: Don't forget the essential salt and black pepper to taste.

Instructions:

• Mix together the eggs, nutritional yeast, salt, and pepper in a bowl.
• Cook the bacon in a skillet until crispy, then chop it into small pieces.
• In the same skillet, mix together the chopped bacon, cooked pasta, and egg mixture.
• Continue cooking over medium heat and add in the peas. Make sure to stir everything well.
• Serve immediately and enjoy your delicious Dairy-Free Carbonara!

Tips:

• Always save your pasta water, as you may need to add more to the dish to prevent it from drying out.
• You can add a hint of soy sauce for enhanced umami flavour.
• If you like the taste of olive oil, feel free to add a small amount when crisping your bacon.
• It is important to ensure that the pasta is still hot before adding the egg mixture. This helps cook the eggs without turning them into scrambled eggs.
• You can use vegan parmesan cheese or non-dairy milk, such as coconut milk, to get closer to the traditional carbonara flavour.
• For an extra creamy sauce, grind cashews or pine nuts in a food processor and add them to the egg mixture.
• Feel free to add more vegetables, such as bell peppers, spinach, broccoli, or asparagus, for a healthier and crunchier bite.
• You can also add herbs like parsley, chives, thyme, or basil to enhance the freshness of the dish.

Low-Carb Pasta Alternatives

If you're looking to cut down on carbs but still want to enjoy a plate of pasta, there are several alternatives you can try. These options provide the same satisfaction as traditional pasta but without the blood sugar spike. Here are some excellent low-carb substitutes:

Shirataki Noodles (Konjac Noodles) and Tofu Shirataki Noodles:

These traditional Japanese noodles are made from glucomannan, a fibre derived from the konjac root vegetable. The tofu variety includes tofu for extra protein and a chewier texture. They are typically packaged in water and are available in the refrigerated section or aisle with other Asian noodles. Shirataki noodles are a fantastic choice if you're counting carbs, as they have only 3 grams of total carbohydrates per 4-ounce serving. They are versatile and can be used in any pasta dish, especially Asian-style recipes like stir-fries, ramen, and pad Thai.

Zucchini Noodles (Zoodles):

Zucchini noodles, or zoodles, are long strands of zucchini that have been spiralized. You can purchase them pre-spiralized or make them yourself with a vegetable peeler or spiralizer. They are surprisingly delicious and have a convincing spaghetti-like appearance and texture. Zoodles are a whole food, packed with zucchini's nutrients, including fibre, vitamins, minerals, and antioxidants. They pair well with any pasta sauce, especially meat sauces to boost protein intake.

Hearts of Palm Noodles:

Hearts of palm noodles are made from the tender cores of palm trees, cut into thin strands. They are typically sold canned or in shelf-stable bags and are ready to eat straight from the package. These noodles have a tangy flavour reminiscent of artichoke hearts, making them ideal for Greek-style pasta dishes and pasta salads. They come in various styles, such as linguine, spaghetti, and angel hair, and offer 4 grams of total carbohydrates per 3-ounce serving.

Spaghetti Squash Noodles:

Spaghetti squash is a winter squash that, when cooked, can be scraped into spaghetti-like strands. It has a sweet and mild flavour and is a whole food, containing fibre, vitamins, minerals, and antioxidants. You can either cook the squash yourself or purchase pre-baked and dehydrated varieties that only require a quick boil. Spaghetti squash noodles have 7 grams of total carbohydrates per 1-cup serving and go well with hearty or rich sauces.

Homemade Low-Carb Pasta:

For a more DIY approach, you can make your own low-carb pasta at home. One option is to use psyllium husk fibre, blending it with other ingredients and baking the mixture before cutting it into slices. Another option is to use almond flour to create keto-friendly lasagna noodles.

These low-carb pasta alternatives offer variety and flexibility to those seeking to reduce their carbohydrate intake. They are naturally gluten- and grain-free, high in fibre, and often packed with additional nutrients. So, go ahead and indulge in a comforting plate of pasta without the carb-induced guilt!

How to Make Carbonara Sauce

Ingredients

• Pasta (typically spaghetti, fettuccine, rigatoni, or bucatini)
• Bacon or pancetta (guanciale is traditional)
• Parmesan cheese (Pecorino Romano is more authentic)
• Egg yolks (and, optionally, a whole egg)
• Black pepper
• Cream (heavy/whipping cream, or half-and-half)
• Garlic (optional)

Method

• Cook the pasta according to the package instructions. Drain, and set aside.
• Fry the bacon or pancetta in a large pan until crispy. Transfer to a bowl, leaving some of the fat in the pan.
• If using, add garlic to the pan and sauté briefly.
• Add cream to the pan and bring to a simmer.
• In a separate bowl, whisk the egg yolks, then gradually whisk in the hot cream mixture.
• Return the bacon to the pan, then pour in the egg and cream mixture. Add the black pepper and grated cheese, and stir to combine.
• Add the cooked pasta to the pan and toss to coat in the sauce.
• Serve immediately, garnished with extra cheese and black pepper.

Tips

• Use fresh, good-quality ingredients.
• For a more authentic flavour, use guanciale and Pecorino Romano cheese.
• Pre-grated cheese will work, but freshly-grated will give a better flavour and texture.
• Adding the egg and cheese mixture to the pasta off the heat will help prevent the eggs from scrambling.
• If you're worried about using raw eggs, use organic, free-range eggs.
• If you're making a large quantity of carbonara, it can be tricky to combine the egg and cheese mixture with the pasta.
• Carbonara is best served immediately, but leftovers can be stored in an airtight container in the fridge for up to 4 days.

Frequently asked questions