Keto Noodle Substitutes: Smart Alternatives For Low-Carb Diets

If you're craving a big bowl of pasta but want to stick to a keto diet, there are plenty of low-carb noodle alternatives that can help you satisfy your cravings without destroying your diet.

Some of the best keto-friendly noodle options include zucchini noodles (or zoodles), spaghetti squash, shirataki noodles, kelp noodles, low-carb egg noodles, cucumber noodles, broccoli, eggplant, cabbage, and cauliflower.

You can also make your own keto pasta dough using low-carb ingredients like almond or coconut flour, or even cheese and eggs.

So, if you're looking for a delicious and nutritious alternative to traditional pasta, give one of these keto-friendly noodle options a try!

Spiralized vegetables

One popular spiralized vegetable is zucchini noodles, often called "zoodles." Zoodles are a great pasta substitute and side dish for keto meals. They can be easily made using a zoodle maker or by slicing zucchini with a knife or mandolin. Zoodles have a mild flavor that pairs well with a range of pasta sauces. For a quick and easy keto-friendly meal, simply toss zoodles with your favorite sauce and some ground beef or chicken. You can also add vegetables and healthy fats to make a well-rounded dish.

In addition to zoodles, other spiralized vegetable options include cucumber noodles and sweet potato noodles. Cucumber noodles are crisp and mellow in flavor, requiring minimal preparation and no cooking. They are a refreshing addition to pasta dishes, especially during the summer months. Sweet potato noodles, on the other hand, offer a sweeter alternative and can be used in recipes such as curly fries, casseroles, and egg dishes.

Cabbage

Preparing the Cabbage Noodles

To make cabbage noodles, start by cutting a head of green cabbage into long, narrow strips. You can use a sharp knife, a spiralizer, or a food processor to get the desired shape and thickness. The width of your "noodles" can vary from thin, like angel hair, to thicker, like fettuccine, depending on your preference.

Once you have your cabbage noodles ready, it's time to cook them. Melt some butter or heat oil in a large skillet over medium heat. You can also use ghee, olive oil, avocado oil, or even bacon grease for added flavour. Add the cabbage noodles to the skillet and sauté until tender. Season with salt and pepper to taste.

For a more flavourful dish, you can include additional ingredients such as onions, garlic (fresh or powdered), or spices like basil and oregano. You can also add proteins like bacon, sausage, or meatballs to make it a heartier meal.

Serving Suggestions and Storage

When it comes to storage, cooked cabbage noodles can be kept in the refrigerator for up to two days. If you're preparing the noodles ahead of time, uncooked noodles will stay fresh in your crisper drawer for about five days.

Nutritional Information

A cup of shredded cabbage has just two net carbs, making it an excellent choice for those on a ketogenic diet. Additionally, cabbage is a good source of vitamins and fibre, adding valuable nutrients to your keto meals.

Shirataki noodles

When preparing Shirataki noodles, it is important to rinse them thoroughly under fresh, running water to remove the fishy odour that is caused by the plain water absorbing the smell of the konjac root. Boiling or dry frying the noodles will give them a more noodle-like texture.

While Shirataki noodles are a popular choice for keto dieters, some people may find the texture slimy or slippery, and the odour off-putting, even after rinsing. Additionally, consuming large amounts of Shirataki noodles may cause mild digestive issues such as loose stools, bloating, and flatulence. It is recommended to introduce glucomannan, the type of fibre found in Shirataki noodles, into your diet gradually to avoid any potential side effects.

Kelp noodles

When it comes to preparing kelp noodles, it's important to note that they don't need to be cooked like traditional pasta. Simply give them a quick rinse and then stir-fry them with your choice of vegetables, protein, and sauce. You can also soften the noodles by massaging them with a mixture of lemon juice and baking soda for a minute before rinsing and draining them.

Here's a simple recipe for Keto Sesame Asian Kelp Noodles that serves four and is ready in 30 minutes:

Ingredients:

• 1 lb boneless skinless chicken breast, cut into bite-size pieces
• 12 oz kelp noodles
• 10 oz mushrooms, sliced
• 2 cups broccoli, cut into small florets
• 3 large carrots, cut into bite-size pieces
• 1/3 cup coconut aminos
• 2 tbsp toasted sesame oil
• 2 cloves garlic, minced or crushed
• 3 tbsp sesame seeds
• Olive oil, as needed
• Salt, to taste

Instructions:

• Heat olive oil in a large skillet or wok over medium heat.
• Fry the mushrooms for about 5-8 minutes, until the liquid evaporates.
• Add the chicken pieces, carrots, and broccoli, focusing on the chicken touching the pan. Stir-fry for 6-8 minutes, until the chicken is almost cooked through but not dry.
• In a separate bowl, whisk together the coconut aminos, toasted sesame oil, garlic, and sesame seeds to make the sauce.
• Add the kelp noodles and sauce mixture to the pan. Stir-fry for about 5 minutes, until heated through.
• Season with salt to taste and serve immediately.

Enjoy your delicious and healthy keto-friendly kelp noodles!

Zucchini noodles

Choosing Your Zucchini

When selecting zucchini to make into noodles, look for firm, fresh zucchini. Larger zucchini are easier to spiralize and will yield more noodles. For a serving size, plan on using one medium zucchini per person.

Preparing Your Zucchini

Before spiralizing your zucchini, rinse it and trim off the ends. If you want to peel the zucchini first, you can, but it's not necessary. Leaving the peel on adds colour to your dish and provides extra nutrients like dietary fibre.

Making Zucchini Noodles

There are several tools you can use to make zucchini noodles, each resulting in a slightly different shape and texture:

• Spiralizer: This tool creates long, curly zucchini noodles in seconds. Simply secure the zucchini in the spiralizer and turn the handle to create noodles.
• Julienne Peeler: This option creates thin, delicate noodles. Hold the zucchini in one hand and pull the peeler across it to make strips, then separate the strands with your fingers.
• Mandoline and Knife: Using a mandoline, slice the zucchini into thin planks, then use a sharp knife to cut those planks into fettuccine-sized strips.
• Regular Vegetable Peeler: Use a standard vegetable peeler to create thin strips of zucchini, similar to pappardelle.

Cooking Zucchini Noodles

When cooking zucchini noodles, it's important not to overdo it. Since zucchini has a high water content, cooking it for too long will result in soggy, mushy noodles. Here are some methods for cooking zucchini noodles without overcooking them:

• Raw: For the crispest, most al dente noodles, don't cook them at all! Simply mix raw zucchini noodles with your favourite ingredients and serve.
• Microwave: Pile the noodles in a microwave-safe dish and cook in 30-second increments until warmed through.
• Sauté: Add olive oil or avocado oil to a pan and sauté the noodles for 1-2 minutes.
• Boil: Bring a pot of water to a boil, add the zucchini noodles, and cook for one minute. Drain and serve, or blot with a paper towel if you want them super dry.
• Bake: Line a baking sheet with a paper towel and distribute your noodles on top. Sprinkle with sea salt, which will help draw out moisture, and bake at 200 degrees Fahrenheit for 10-15 minutes. Remove from the oven and gently squeeze the noodles in the paper towel to remove any additional water.

Storing Zucchini Noodles

Frequently asked questions