Keto And Pasta: Can They Co-Exist?

Traditional pasta is not keto-friendly, but there are plenty of low-carb and keto pasta alternatives. These include zucchini noodles, spaghetti squash, shirataki noodles, kelp noodles, and low-carb egg noodles. While these alternatives may not have the same texture and taste as traditional pasta, they can still be delicious and offer more nutrition. Additionally, there are low-carb pasta options made from almond or coconut flour, which can provide a texture similar to wheat pasta.

Keto pasta substitutes

Zucchini

Zucchini is a popular pasta substitute because its texture lends itself well to being spiralized into spaghetti-like shapes. It's also a great option for those seeking a low-calorie, low-carb, cholesterol-free, and nutrient-rich food. Zucchini is about 95% water and has just 25 calories per small zucchini. It's also a good source of vitamin A, vitamin C, potassium, magnesium, vitamin K, and vitamin B6.

Cauliflower

Cauliflower is another versatile, low-carb option for grain-free pasta. It can be grated into "rice" or cut into smaller florets to substitute for more substantial pasta shapes like farfalle or rotini. It's a great source of vitamin C, vitamin K, vitamin B6, folate, and potassium, and it also has fiber, which promotes satiety and improves gut health.

Spaghetti Squash

Spaghetti squash is an ideal pasta substitute because its stringy flesh can be scraped with a fork to create vegetable-based, spaghetti-like noodles. It's a filling and nutritious option, containing fiber and vitamins C, B6, niacin, and manganese. It's also about 92% water and has around 40 calories in a 1-cup serving.

Egg Noodles

There are low-carb egg noodle versions that are very similar to traditional egg noodle recipes. Eggs have minuscule amounts of carbs, so they're an excellent base for noodles that can be paired with other low-carb ingredients. To make them low-carb, egg noodles can use almond flour instead of regular flour. Other ingredients like butter and cream cheese can add a rich flavor.

Cucumber

Like zucchini, cucumbers can be spiralized into noodles or julienned into thin strips. They're a great low-calorie option as they're mostly made up of water (over 95%) and contain very few carbs. They're also a good source of vitamin K, vitamin C, potassium, and manganese.

Broccoli

Broccoli has a similar texture to cauliflower and can be prepared in a similar way as a pasta substitute. It can be grated into "rice" for orzo and couscous substitutions or boiled for a softer texture to use in place of pasta shapes like rotini or farfalle. Broccoli is a good source of vitamins C and K, vitamin A, vitamin B9, and potassium.

Eggplant

Eggplant is a great substitution for lasagna noodles due to its long shape. It's also a common ingredient in many tasty plant-based and meat-based lasagna recipes, so you might not even miss the pasta if you use it as a substitute. Eggplant is a low-calorie plant, with just around 20 calories per cup, and it's a good source of fiber, folate, potassium, vitamins K and C, and antioxidants.

Cabbage

Cabbage is a natural noodle substitute because, as you slice it, long noodle shapes appear. This makes it a good option for pasta salads and dishes like lo mein. Cabbage is a mostly water-based food, so it's low in calories and carbohydrates, and it's a good source of vitamins K and C, folate, manganese, vitamin B6, and calcium.

How to make keto pasta

Ingredients

To make keto pasta, you will need the following ingredients:

• Egg yolks
• Finely shredded low-moisture mozzarella cheese

Method

• Melt the mozzarella cheese in a microwave-safe bowl.
• Allow the cheese to cool for 1-2 minutes.
• Whisk the egg yolks into the cheese mixture until combined.
• Form a rough ball of dough and place it on a baking tray lined with parchment paper.
• Place another piece of parchment paper on top of the dough.
• Using a rolling pin, roll out the dough until it is thin.
• Refrigerate the dough for 30 minutes to firm it up.
• Remove the dough from the refrigerator and cut it into thin strips using a pizza cutter or a sharp knife.
• Place the pasta back in the refrigerator overnight to firm up.
• Bring a large pot of water to a boil.
• Add the noodles to the boiling water and stir gently for 30 seconds.
• Drain the pasta and run it under cool water before transferring it to a plate.
• Top with your favourite keto-friendly pasta 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 with cold water after cooking to prevent it from sticking together.
• Ensure that your pasta sauce is already warm when the pasta is cooked, as the noodles will become wetter the longer they sit.
• Store uncooked pasta in the refrigerator for up to one week, covered lightly with plastic wrap to prevent drying out.
• Freeze chilled noodles in a ziplock bag for up to one month. Thaw completely before re-slicing if needed.

Keto pasta recipes

Keto pasta is a delicious, filling, and easy-to-make option for those following a ketogenic diet. With a variety of low-carb alternatives, you can enjoy your favorite pasta dishes without compromising taste or nutrition.

The Best Keto Pasta Noodles

• Spaghetti Squash: This versatile squash can be used for angel hair pasta, carbonara, or baked dishes.
• Zoodles: Zucchini noodles are a popular choice and can be made with a spiralizer. They are perfect for achieving an al dente texture.
• Miracle Noodles: Also known as shirataki noodles, these carb-free, calorie-free, gluten-free, and vegan noodles are excellent for pad thai and Asian-inspired dishes.
• Low-Carb Egg Noodles: Made from organic non-GMO yellow soybeans and water, these noodles are a great alternative and pair well with pesto or Alfredo sauce.
• Low-Carb Thin Spaghetti Pasta: With a texture similar to regular pasta, these noodles are an excellent low-carb alternative for spaghetti and meatballs or stir-fry dishes.
• Fettuccine Pasta Noodles: These noodles have a firm texture and light flavor, making them perfect for pairing with creamy sauces or hearty soups while staying low-carb.
• Carbonara Zoodles: This dish combines crispy bacon, aromatic sage, and zucchini noodles for a satisfying and flavorful meal.
• Low-Carb Angel Hair Pasta with Lemon Chicken: Using zero-carb shirataki noodles, this dish creates a quick and flavor-packed meal with tender chicken and fresh herbs.
• Fettuccine Alfredo with Blackened Chicken: This recipe creates a silky Alfredo sauce using cashews and chicken broth, then adds low-carb noodles and seasoned chicken for a delicious keto-friendly meal.
• Spaghetti Squash Bolognese: By swapping noodles with spaghetti squash, this recipe offers a filling base topped with a rich bolognese sauce for a classic keto-friendly dinner.
• Zucchini Alfredo: A light and healthy low-carb version of the classic comfort food.
• Cajun Shrimp Zucchini Pasta: A flavorful dish loaded with fresh veggies, shrimp, and Cajun spices.
• Spaghetti Squash Carbonara: A creamy and bacon-filled dish that satisfies your cravings without compromising your keto diet.
• Low-Carb Chicken Noodle Soup: A comforting soup that uses spaghetti squash or other low-carb noodles for a nourishing and tasty treat.
• Keto Gnocchi with Homemade Pesto: A classic comfort food made keto-friendly by using low-carb or keto pasta alternatives.
• Keto Lasagna: Layers of meat and cheese combined with keto-friendly noodles for a delicious and satisfying meal.
• Keto Mac & Cheese: Indulge in this classic comfort food with a keto twist, featuring only 7g of net carbs per serving.

Tips for Making Keto Pasta:

• Choose the right low-carb noodles that suit your dish and preferences.
• Prepare your keto pasta noodles using a spiralizer or mandoline for vegetable-based noodles, or follow recipes for low-carb dough noodles.
• Add flavor with your favorite keto-friendly sauces like Alfredo, pesto, or a healthy, homemade sauce with garlic, herbs, and spices.
• Top with vegetables, olive oil, herbs, and spices to enhance the flavor and nutrition of your dish.

With these keto pasta recipes and tips, you can enjoy delicious and nutritious pasta dishes while staying true to your low-carb or ketogenic diet.

Best keto pasta sauces

Keto pasta sauces are typically made with cream, butter, and cheese. However, there are healthier options that you can make yourself with garlic, herbs, and spices. Here are some of the best keto pasta sauces:

Rao's Homemade Marinara Sauce

Rao's pasta sauce was the most popular in a taste test by Hip2Keto, receiving three out of six votes. It is well-balanced, made with all the right ingredients, and is simply delicious. It contains 8g of fat, 4g of net carbs, and 1g of protein per 1/2 cup serving.

Ragu Simply Pasta Sauce

Ragu Simply was the runner-up in the Hip2Keto taste test, receiving two out of six votes. However, it has the highest carb count of the sauces tested. It contains 2.5g of fat, 8g of net carbs, and 2g of protein per 1/2 cup serving.

Yo Momma's Pasta Sauce

Yo Momma's pasta sauce was not well-liked by the Hip2Keto team, who described it as "salt-less seafood tasting". However, it has received many positive reviews on Amazon, so it may be worth trying. It contains 4.5g of fat, 4g of net carbs, and 1g of protein per 1/2 cup serving.

Dave's Gourmet Pasta Sauce

Dave's Gourmet Pasta Sauce received one vote in the Hip2Keto taste test. It contains 1.5g of fat, 5g of net carbs, and 1g of protein per 1/2 cup serving.

Prego No Sugar Added Pasta Sauce

Prego's No Sugar Added Sauce has cut out added sweeteners entirely, making it a solid choice for people who want to keep their sugar intake in check. It contains 60 calories, 1.5g of fat, 9g of carbs, 6g of sugar, and 2g of protein per 1/2 cup serving.

Barilla Premium Marinara Sauce

Barilla's Premium Marinara Sauce is low in calories and fat-free. It offers more fiber and protein per serving than many other marinara sauces, and only has 5g of sugar. It contains 50 calories, 9g of fat, 10g of carbs, 5g of sugar, and 2g of protein per 1/2 cup serving.

365 Organic Marinara Pasta Sauce

365 Organic Marinara Pasta Sauce is a tasty, low-carb pasta sauce that uses fully organic ingredients. It has 4g of sugar, 2g of fiber, and 8g of total carbs. It contains 60 calories, 2.5g of fat, 8g of carbs, 4g of sugar, and 2g of protein per 1/2 cup serving.

Primal Kitchen Tomato Basil Marinara Sauce

Primal Kitchen's Tomato Basil Marinara Sauce is packed with health benefits, including being soy- and gluten-free, certified Paleo, and Whole30 approved. It is made with heart-healthy avocado oil instead of canola or soybean oil. It contains 90 calories, 6g of fat, 8g of carbs, 4g of sugar, and 2g of protein per 1/2 cup serving.

Victoria Marinara Sauce

Victoria Marinara Sauce is made with clean, whole ingredients and has a low sugar content. Some reviewers note that it can be watery, so it may be best used as a base for soups, meat sauces, and casseroles. It contains 70 calories, 4g of fat, 6g of carbs, 5g of sugar, and 1g of protein per 1/2 cup serving.

Wholesome Yum's Low Carb Keto Spaghetti Sauce (Marinara Sauce)

This keto marinara sauce has a chunky texture and a sweet flavor, with no added sugars. It is easy to make and versatile. It contains 3.7g of net carbs per generous 1/4 cup serving.

Cucina Moderna Robust Marinara

Cucina Moderna's Robust Marinara Sauce is a great choice for a keto spaghetti sauce, with only 3g of sugars from natural sources and just 5g of net carbs. It contains 90 calories, 7g of fat, 6g of carbs, 3g of sugar, and 1g of protein per 1/2 cup serving.

Hoboken Farms Gourmet Marinara Sauce

Hoboken Farms' Gourmet Marinara Sauce is keto-certified, with only six carbs and no added sugar. It is also good for Whole30 and low-sugar diets, with only three grams of sugar per serving. It contains 80 calories, 6g of fat, 5g of carbs, 3g of sugar, and 1g of protein per 1/2 cup serving.

Yo Mama's Foods Marinara Sauce

Yo Mama's Foods Marinara Sauce has the lowest amount of sodium and sugar on this list, with only two grams of sugar and 130mg of sodium per serving. However, it is a little pricey. It contains 60 calories, 4.5g of fat, 5g of carbs, 2g of sugar, and 1g of protein per 1/2 cup serving.

Store-bought keto pasta

If you're craving pasta on a keto diet, there are plenty of low-carb options available in the market. Here are some of the best store-bought keto pasta alternatives:

Shirataki Noodles

Shirataki noodles are a popular choice for keto dieters as they are made from the fibrous part of the konjac yam and are high in fibre, while being low in calories and carbs. They have a texture similar to tofu and are smooth and slightly gelatinous. They usually come in a liquid that has a slight fishy odour, so it is recommended to rinse them well before use. You can find these noodles in most grocery stores or online.

Black Bean Pasta

Black bean pasta is another excellent option for keto dieters. It is made from black beans and water, providing a good source of protein and fibre while keeping the net carbs low. The portion size should be kept small, but a little goes a long way in satisfying your pasta cravings. You can find black bean pasta in health food stores or online.

Palmini Low Carb Linguine

Palmini Linguine is made from hearts of palm, water, sea salt, and citric acid. It is a vegan and gluten-free option with only 20 calories and 4 grams of carbs per serving. However, it has a strong taste of hearts of palm, which may not appeal to everyone. You can find Palmini products online or in some health food stores.

Zucchini Noodles

Zucchini noodles, also known as "zoodles," are a fresh and healthy option for keto pasta. They are best served raw or slightly cooked to retain their texture. You can make them yourself using a spiralizer or mandoline, or buy them pre-made from stores like Trader Joe's.

Kelp Noodles

Kelp noodles are made from seaweed and are low in calories, fat, and carbs. They are also a good source of calcium, iron, and vitamin K. Kelp noodles have a crunchy texture and are often used in cold dishes or stir-fries. You can find them in Asian grocery stores or health food stores, as well as online.

Spaghetti Squash

Spaghetti squash is a natural low-carb alternative to traditional pasta. It has a stringy texture similar to spaghetti and is low in calories, sodium, and fat. You can roast or microwave the squash, shred it with a fork, and then sauté it with your favourite sauce and ingredients.

Low-Carb Dough Noodles

If you're feeling adventurous, you can make your own keto pasta dough using almond or coconut flour. It can be tricky to get the right texture, but it's a great way to create twirlable noodles that can be used in a variety of dishes.

Store-Bought Low-Carb Pasta

There are also some store-bought low-carb pasta options available, such as LC Foods Low Carb Fettuccine (3 grams net carbs), Palmini Linguine (4 grams carbs per serving), Wonder Noodles (0 calories and 0 grams net carbs), and Dreamfields Rotini (6 grams digestible carbs).

Frequently asked questions