Protein Pasta: Keto-Friendly Or Not?

The keto diet is notorious for restricting pasta, but there are ways to be creative and still enjoy a bowl of noodles. Traditional pasta is made from unleavened dough, usually with durum wheat flour, eggs, and water, and is too high in carbs to be keto-friendly. However, there are low-carb and protein-rich alternatives that can satisfy pasta cravings while keeping you in ketosis. These include vegetable substitutes like zucchini noodles, cabbage, cauliflower, and eggplant, as well as commercial products made from konjac flour, chickpea flour, or hearts of palm. With these options, you can still enjoy pasta night without sacrificing your keto diet.

Is vegetable pasta keto?

If you're on a keto diet, you're probably already aware that traditional pasta is not keto-friendly. The carbs in pasta are simply too high and can negatively impact your blood sugar, kicking you out of ketosis.

However, that doesn't mean you have to give up on pasta altogether. There are plenty of low-carb, vegetable-based alternatives that can help you get your pasta fix while staying within the keto diet guidelines. Here are some options:

Spaghetti Squash

Spaghetti squash is a popular low-carb substitute for traditional pasta. This starchy vegetable, originating from North and Central America, has yellow-orange flesh that can be separated into strings resembling spaghetti noodles after cooking. It has about 20% of the carbs you'd find in the same quantity of pasta and is richer in vitamins A, C, E, K, and most B vitamins.

Spiralized Vegetables

Spiralized vegetables, such as zucchini, cucumbers, eggplant, carrots, turnips, beets, and kohlrabi, are another excellent option. They are 3-10 times lower in carbs than pasta and provide a great way to add more nutrients and fiber to your diet. You can eat them raw or warm them in boiling water for 3-5 minutes for an al dente texture.

Eggplant Lasagna

Eggplant, also known as aubergine, is a low-carb and nutritious replacement for pasta in lasagna recipes. A serving of 3.5 ounces of eggplant contains about 9 grams of carbs, which is significantly fewer than the same quantity of pasta. You can roast thin slices of eggplant and use them as lasagna sheets or use them raw for a moister dish.

Cabbage

Cabbage is an unconventional but nutritious alternative to wheat pasta. It has around 6 grams of carbs per 3.5 ounces and is an excellent source of vitamin C, vitamin K, and folate. You can use whole cabbage leaves as lasagna sheets or chop the cabbage into thin noodles for dishes like pad Thai or lo mein.

Kelp Noodles

Kelp noodles, made from seaweed, are a low-fat and low-calorie alternative to traditional pasta. They are rich in calcium, iron, vitamin K, folate, and magnesium. You can find them in Asian groceries and health food stores and prepare them by boiling or steaming until they reach your desired consistency.

While these vegetable-based alternatives may not be exactly like traditional pasta, they can help you stay on track with your keto diet while still enjoying your favorite pasta dishes.

What is the best keto pasta to buy?

If you're craving a big bowl of pasta but don't want to ruin your keto diet, there are plenty of low-carb pasta alternatives to satisfy your cravings. Here are some of the best keto pasta options available to buy:

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 and low in calories and carbs. They are also known as "miracle noodles" because they can be eaten without fear of breaking ketosis. They are a bit more slippery than traditional pasta, but they help to satisfy cravings for the texture of pasta. Rinse them well before adding them to your meals, as they have a slight fishy odour that can be reduced by rinsing. You can serve them with any keto-friendly sauce.

Black bean spaghetti

Black bean pasta is another good option for keto dieters. It is made from just two ingredients: beans and water. Black beans do have carbs, but they’re also high in fibre so the net carbs are low. Lyssie Lakatos, RDN, recommends keeping the portion size small, as it's so close to regular pasta that just a few bites can feel like a splurge.

Palmini Low Carb Pasta

Palmini Low Carb Pasta is made from hearts of palm and each serving has around 20 calories and four grams of carbs. It is a satisfying option, especially for those craving comfort food while on a keto diet.

Kelp noodles

Kelp noodles are made from seaweed and are low in fat, calories, and carbs. They are also rich in calcium, iron, and vitamin K, and high in fibre. They are a good choice for adding texture to cold dishes, such as a Vietnamese salad with sliced beef and fresh herbs.

Spaghetti squash

Spaghetti squash is a versatile vegetable that can be used as a low-carb alternative to pasta. It is low in calories, sodium, and fat, but high in nutrients. Simply slice the squash in half, drizzle with olive oil, and roast in the oven or microwave. Then shred the cooked vegetable with a fork to create "spaghetti" noodles. You can sauté it with garlic, tomato sauce, fresh herbs, and sausage or ground beef for a well-rounded meal.

Zoodles

Zucchini noodles, or "zoodles", are another easy-to-make low-carb pasta alternative. You can make them yourself with a spiralizer or buy them pre-made from stores like Trader Joe's. Just be careful about portion size, as one large zucchini has about seven grams of carbs.

Kiss My Keto's Keto Noodles

Kiss My Keto's Keto Noodles are very similar to shirataki noodles, a Japanese staple made from the root of the konjac plant. They are virtually flavourless, making them a versatile option for a wide range of noodle dishes. They come in spaghetti, angel hair, and fettuccine varieties.

Palmini Angel Hair

Palmini offers a range of low-carb pasta alternatives made from heart of palm. Their Angel Hair pasta is a popular choice and each serving has only 2g of net carbs, leaving plenty of room to experiment with keto-friendly toppings.

Natural Heaven’s Spaghetti

Natural Heaven sells heart of palm spaghetti that is not packaged in water, so you get better value for your money. Each serving has just 25 calories and 2g of net carbs, allowing you to be liberal with your favourite keto toppings.

Simply Nature Organic Soybean Spaghetti

Aldi’s Simply Nature line includes this organic, non-GMO soybean spaghetti that is also low in carbs. It is made with soybean flour, which is high in protein but low in carbs. It is also nutrient-dense, providing loads of fibre, iron, potassium, and calcium.

Sea Tangle Kelp Noodles

Sea Tangle Kelp Noodles are made with just three low-carb ingredients: kelp, a special type of salt, and water. They are neutral in taste and have an al dente, crispy texture, making them suitable for salads, soups, and stir-fries. They are also low-calorie, gluten-free, and iodine-rich.

How do you make keto pasta from scratch?

How to Make Keto Pasta from Scratch

Ingredients

You will need the following ingredients to make keto pasta:

• Egg yolk
• Mozzarella cheese
• Gelatin powder (optional)
• Water (optional)
• Apple cider vinegar (optional)
• Psyllium husk powder (optional)
• Cream cheese (optional)

Method

• Combine the gelatin and water in a small bowl and whisk until it forms a thick paste.
• In a separate bowl, melt the mozzarella cheese in the microwave for 20-30 seconds.
• Whisk the melted cheese to ensure there are no solid pieces, then quickly mix in the egg yolk. You can also add an entire egg instead of just the yolk.
• Microwave the gelatin mixture in short intervals until all the granules have dissolved.
• Add the gelatin mixture to the cheese and egg mixture and whisk until fully combined. It should form a soft dough.
• Transfer the dough onto a greased sheet of baking paper and fold it over.
• Use a rolling pin to gently roll out the dough between the baking paper sheets. The ideal thickness is around 1/4 inch or 2mm.
• Place the dough in the fridge for about 30 minutes to set.
• Remove the dough from the fridge and use a pizza cutter or knife to cut it into your desired pasta shape.
• Place the cut dough back in the fridge for at least 30 minutes to set.
• To serve, simply toss the keto pasta in your favourite hot or warm pasta sauce.

Tips and Tricks

• Don't boil the keto pasta, as it will melt and become mushy. Instead, add it directly to your sauce and heat it through.
• Gelatin is important for giving structure to the pasta and making it more al dente.
• If you don't plan on using the pasta right away, you can freeze it and thaw it in the fridge before use.
• Make sure to rinse your pasta after cooking with cold water to prevent it from sticking together.
• Use more boiling water than you would for traditional pasta to avoid clumping.
• Ensure your pasta sauce is already warm when adding the cooked pasta to avoid it becoming too wet.

How do you cook keto pasta?

Ingredients

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

• Egg yolk
• Mozzarella cheese (shredded)
• Gelatin powder
• Water
• Cream cheese
• Apple cider vinegar
• Psyllium husk powder

Method

• Melt the mozzarella cheese in a microwave-safe bowl.
• Once melted, let the cheese cool for a minute or two.
• 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 and use a rolling pin to roll out the dough until thin.
• Refrigerate the dough for about 30 minutes to let it firm up.
• Use a pizza cutter to cut the dough into thin strips.
• Place the pasta back in the refrigerator overnight to firm up further.
• Bring a large pot of water to a boil and add the noodles.
• Gently mix the noodles in the boiling water for 30 seconds.
• Drain the pasta and rinse it under cool water.
• Transfer the pasta to a plate and add 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.
• 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 absorb moisture and become wetter over time.
• You can store uncooked keto pasta in the refrigerator for up to a week or freeze it for up to a month.

Variations

You can also add various ingredients to your keto pasta to create different flavours and styles:

• Chilli flakes for chilli pasta
• Finely chopped fresh baby spinach for spinach pasta
• Curry powder for curry pasta
• Avocado instead of cream cheese for a dairy-free option

How do you store keto pasta?

There are several ways to store keto pasta depending on whether it has been cooked or not, and whether you plan to store it in the fridge or freezer.

Storing Uncooked Keto Pasta

If you're storing uncooked keto pasta, wrap it lightly in plastic wrap to ensure it doesn't dry out. It can be kept in the fridge for up to one week.

Storing Cooked Keto Pasta

Once cooked, keto pasta should be stored in an airtight container in the fridge for up to five days.

Freezing Keto Pasta

Keto pasta can also be frozen, either cooked or uncooked. To freeze uncooked keto pasta, place the chilled noodles in a ziplock bag and store them in the freezer for up to one month. For cooked keto pasta, allow it to cool completely, then transfer it to a freezer-safe container or bag and store it in the freezer for up to one month.

Frequently asked questions