Keto Pasta: Best Low-Carb Options For Your Pasta Cravings

There are a variety of keto-friendly pasta options available, ranging from natural vegetable-based noodles to processed alternatives. For those seeking convenience, packaged pasta made from ingredients like konjac, lupin flour, or chickpeas can be a great option. These often require minimal preparation and are ready to be tossed with your favourite sauce. However, some may find that these options lack the `al dente texture and neutral flavour of traditional pasta. Natural vegetable-based noodles, such as zucchini noodles or spaghetti squash, offer a healthier and more familiar alternative, but they can be more time-consuming to prepare.

When it comes to taste and texture, reviews are mixed. Some products may have a crunchy bite or a mealy texture, while others may have a slight fishy taste or smell. It really comes down to personal preference, and with so many options available, it's worth trying a few to find the one that suits your taste buds and culinary needs.

Konjac noodles

The texture of konjac noodles is slightly rubbery, and they don't have much flavour, making them easy to blend into different dishes. They are popular in Asian-style dishes and are often used in stir-fries and noodle soups.

When preparing konjac noodles, it is important to rinse them thoroughly under hot running water to remove the weird-smelling liquid they are packaged in. They can then be heated in a skillet or baked in the oven and served with sauce.

Some people may experience mild digestive issues such as bloating and flatulence when consuming konjac noodles due to the high fibre content. It is recommended to start slowly and not overeat these noodles.

Shirataki noodles

When it comes to preparation, it is important to rinse shirataki noodles thoroughly under fresh, running water to remove the fishy-smelling liquid they are packaged in. Cooking methods such as boiling and stir-frying can improve their texture and make them more noodle-like. They work well in a variety of dishes, particularly Asian recipes, as they absorb the flavours of sauces and seasonings.

Hearts of palm noodles

Hearts of palm are a fantastic, healthy, low-carb substitute for pasta. They are remarkably similar to noodles in appearance and have a pleasant, crispy and creamy texture that works beautifully with any pasta sauce. They are also gluten-free and vegan.

Hearts of palm pasta can be dressed up with any toppings and sauces. For a first try, it is recommended to mix the hearts of palm noodles with a no-cook sauce and shredded rotisserie or leftover chicken for a low-fuss, no-oven-required meal. They can also be tossed in a mouthwatering savoury ragu or creamy pesto.

Hearts of palm pasta is available at Trader Joe's, Amazon, and Walmart. It is also available in some local grocers in the canned vegetable aisle.

One thing to note about hearts of palm is that they have a distinct smell and taste, but this can be neutralised by soaking them in milk.

Homemade keto pasta

Ingredients

• 2 cups mozzarella cheese, shredded
• 2 large egg yolks, room temperature

Method

Start by melting your mozzarella cheese in a microwave-safe bowl. Once melted, let the cheese cool for 2 minutes. Next, whisk your 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 sheet of parchment paper on top and use a rolling pin to roll out the dough until thin. Refrigerate for 30 minutes.

Remove the dough from the refrigerator and use a pizza slicer to cut thin strips of dough. Refrigerate overnight.

Bring a large pot of water to a boil. Once boiling, add the noodles and gently stir for 30 seconds. Remove from the heat and drain the water. Run under water before transferring to bowls and topping with your favourite keto pasta toppings.

Tips

• Use more boiling water than you’d use for traditional pasta or spaghetti to avoid clumping.
• Drop the noodles into the water and mix slowly and carefully for 30 seconds. After that, cook your noodles to your desired texture.
• Rinse your pasta after cooking with cold water to avoid clumping.
• Ensure whichever pasta sauce you are using is already warm once the pasta is cooked. The more time the cooked pasta has to sit, the wetter it will become.

Storing and Freezing

To store: Pasta can keep in its uncooked state for up to 1 week. Lightly cover it in plastic wrap to ensure it doesn’t dry out.

To freeze: Place chilled noodles in a ziplock bag and store them in the freezer for up to 1 month. Be sure to thaw it completely, before reslicing if needed.

Store-bought keto pasta

There are a variety of keto pasta options available to buy in-store. Here are some of the best store-bought keto pasta options:

Palmini Angel Hair

Palmini offers a range of low-carb pasta alternatives made from hearts of palm, a vegetable harvested from young palm trees. While not technically pasta, the texture and taste are similar to traditional pasta. Palmini's Angel Hair pasta is a popular choice, with three servings per 12oz pouch. It is pre-cooked, but some people like to cook it further to improve the texture and remove its nutty taste. With only 2g of net carbs per serving, it is a great option for those watching their carb intake.

Natural Heaven's Spaghetti

Natural Heaven is another popular brand of low-carb pasta made from hearts of palm. Unlike other products, their spaghetti is not packaged in water, so you get more for your money. Each serving has just 25 calories and 2g of net carbs, making it a great option for those counting their macros. It is fully cooked and can be heated in the microwave or on the stovetop in just 2 minutes. In addition to spaghetti, Natural Heaven also offers heart of palm angel hair and lasagna.

Simply Nature Organic Soybean Spaghetti

Aldi's Simply Nature line offers a range of non-GMO and organic products, including their Soybean Spaghetti. This pasta is made with soybean flour, which is high in protein and low in carbs. With only 7g of net carbs per 2oz serving, it is a great alternative to regular spaghetti, which has 40g of net carbs. In addition to protein, this spaghetti also provides fibre, iron, potassium, and calcium, making it a nutrient-dense option.

Sea Tangle Kelp Noodles

Sea Tangle Kelp Noodles are made with just three low-carb ingredients: kelp, a special type of salt, and water. Despite being made from seaweed, these noodles have a neutral taste and a crispy, al-dente texture. They are suitable for salads, soups, and stir-fries and can be paired with a variety of keto sauces. With only 2g of net carbs per 4oz serving, they are a great option for those following a keto diet.

ThinSlim Foods Impastable Low Carb Pasta

ThinSlim Foods Impastable Low Carb Pasta is a good option for those looking for a low-carb alternative to traditional pasta. With only 8g of net carbs per serving, it has a reasonable carb content. The pasta contains a relatively low amount of protein, between 4g and 6g per serving, and has a nice al dente texture thanks to the fibres in the noodles. However, it is important to note that while ThinSlim noodles are soy-free, they are not labelled as gluten-free.

The Only Bean Organic Soy Bean Spaghetti

The Only Bean Organic Soy Bean Spaghetti has a texture that is very close to al dente spaghetti without the high carb counts. The noodles are also tasteless, making them a great vessel for your favourite pasta sauces. With 9g of net carbs per serving and large serving sizes, this spaghetti is a good option for those watching their carb intake. It is made from 100% soy beans, which have a low glycemic index of 18, and provides 25g of protein per serving.

Frequently asked questions