Keto Noodles: Best Low-Carb Options For Your Diet

The ketogenic diet is notoriously restrictive when it comes to pasta, but there are plenty of noodle alternatives that can satisfy those cravings without kicking you out of ketosis. From zoodles to shirataki, kelp, and even black bean pasta, there are several options for low-carb noodles that can be used in a variety of dishes.

Shirataki noodles

For those who don’t like the slimy texture of traditional shirataki noodles, try tofu shirataki noodles instead. Tofu shirataki noodles are made with konjac yams and tofu. The silken, creamy texture of tofu helps to make the texture less slippery.

Kelp noodles

• Rinse the kelp noodles.
• Heat olive oil in a large skillet or wok and fry sliced mushrooms until the liquid has evaporated.
• Add chicken pieces, carrots, and broccoli to the pan and stir-fry until the chicken is almost cooked through.
• Whisk together coconut aminos, toasted sesame oil, garlic, and sesame seeds to make a sauce.
• Add the kelp noodles and sauce to the pan and stir-fry until heated through.
• Season with salt to taste.

This dish is quick and easy to make, and it's a great way to enjoy a noodle stir-fry while sticking to your keto diet.

Low-carb egg noodles

Ingredients

• 1 ounce cream cheese, softened to room temperature
• 2 eggs, room temperature
• 1/4 teaspoon vital wheat gluten (optional, for texture—omit if gluten intolerant or on a gluten-free diet)
• 1 tablespoon superfine blanched almond flour or 1/4 teaspoon xanthan gum

Method

Preheat the oven to 325–350 °F. Line a heavy baking pan with a silicone mat or parchment paper.

Add the cream cheese, eggs, and gluten to a blender and blend on high for around 1 minute, or until smooth. If you only have a full-size blender, you may want to double the recipe to ensure the ingredients mix properly.

Pour the batter onto the prepared baking sheet and spread it out into a thin rectangle. Bake for around 5 minutes, or until set. Be careful not to over-bake!

Remove from the oven and leave to set for a couple of minutes before cutting and using as desired. These noodles are best if gently simmered in a sauce or broth for a few minutes.

Tips

• If you don't have a silicone mat, a baking tray with low edges and lined with parchment paper can be used, but the batter may not spread as well.
• The vital wheat gluten helps the noodles hold together and gives them a chewy texture. However, it adds carbs, so it may be omitted if you are counting carbs or are gluten intolerant.
• The cream cheese softens the noodles and neutralises the egg flavour.
• These noodles have a mild, almost neutral flavour and soft texture. They are best served with a rich, flavoursome sauce.

Zoodles

One such recipe is Cheesy Pesto Zoodles, which can be made in just 20 minutes and serves four people. To make this, you will need: 8 ounces of mascarpone cheese, 1/4 cup of grated parmesan cheese, 1/4 cup of grated romano cheese, 1/2 teaspoon of kosher salt, 1/4 teaspoon of ground black pepper, 1/8 teaspoon of ground nutmeg, 1/4 cup of basil pesto, 8 cups of raw zoodles, and 1 cup of grated mozzarella cheese.

To make the dish, first, microwave the zoodles uncovered on high for 3 minutes. Then, transfer them to a colander lined with paper towels and gently squeeze out any moisture. Next, preheat your oven to 400 degrees Fahrenheit. In a large microwave-safe bowl, combine the mascarpone cheese, parmesan cheese, romano cheese, salt, pepper, and nutmeg. Microwave on high for 1 minute, then stir, and microwave for another 30 seconds. After this, remove the bowl from the microwave and whisk the mixture until smooth. Fold in the pesto and mozzarella cheese until fully incorporated. Finally, add the zoodles and stir until well coated. Transfer the mixture to a 2-quart casserole dish and bake in the oven for 10 minutes or until the cheese is bubbling.

Another recipe is Keto Taco Zoodle Casserole, which serves as a great dish when you are craving comfort food. To make this, you will need: 3 medium zucchini, 1 pound of ground turkey or beef, a 1-ounce package of taco seasoning, a 10-ounce can of tomatoes with green chillies, butter, garlic, unsweetened almond milk, heavy cream, cream cheese, and shredded cheddar and mozzarella cheese.

To make this dish, first, preheat your oven to 350 degrees Fahrenheit. In a 9x13-inch baking dish, lightly spray the bottom with cooking spray. Place the zoodles in the dish and spread them out as much as possible. Bake the zoodles at 10-minute intervals, removing and stirring every 10 minutes, until the moisture has evaporated. While the zoodles are baking, heat a medium-sized greased skillet over medium heat and brown the ground turkey or beef. Drain off any fat, then add the taco seasoning and the can of tomatoes. Set this mixture aside. In a separate medium-sized skillet over medium heat, melt the butter, then add the garlic, almond milk, heavy cream, cream cheese, and 1 cup of cheddar cheese. Whisk the mixture until smooth and the cheese has melted, then remove from the heat. In the 9x13-inch pan, layer the zoodles, taco meat, cheese sauce, and remaining shredded cheese. Bake for 25-30 minutes, or until golden and bubbly.

Spaghetti squash noodles

Step 1: Preheat your oven to 400°F (204° C). You can optionally line a baking sheet with parchment paper or a silicone baking sheet for easy cleanup.

Step 2: Use a large, sharp kitchen knife to carefully slice an inch off the top and bottom of the spaghetti squash, and then slice it down the middle. Removing the bottom will make it more stable during the cutting process. Take your time and prioritise safety.

Step 3: Use a spoon to scrape out all the seeds and flesh. You can choose to separate and wash the seeds, and then roast them for a delicious twist.

Step 4: Brush the inside of the squash with extra virgin olive oil and place the cut side down on the baking sheet. You can add a tablespoon or two of water to the baking sheet if you're in a dry climate to retain moisture.

Step 5: Roast the spaghetti squash for 30-40 minutes until the flesh is fork-tender.

Step 6: Let the squash cool for at least 15 minutes, or until it's cool enough to handle. Then, use a fork to scrape out your spaghetti squash noodles lengthwise.

You can serve spaghetti squash noodles in a variety of ways. They go well with butter and can be paired with any sauce, such as marinara or pesto. You can also toss them with a little butter, salt, and pepper for a simple, tasty dish. They make a perfect dinner entree or side dish and can be stored in an airtight container in the refrigerator for up to three days.

Frequently asked questions