Keto Noodles: Approved Types And Brands For Your Low-Carb Diet

The ketogenic diet is a popular choice for those looking to cut down on carbohydrates and up their fat intake. But does this mean you have to give up on delicious, comforting bowls of pasta? Absolutely not! There are several keto-approved noodle alternatives that can satisfy your cravings without destroying your diet. From zucchini noodles (zoodles) to shirataki noodles and even low-carb egg noodles, there's a whole world of keto-friendly options to explore. So, if you're craving a hearty ramen or a comforting plate of pasta, these alternatives will ensure you stay on track with your keto diet.

Shirataki noodles

When preparing shirataki noodles, it is important to rinse them thoroughly to eliminate the fishy odour. Boiling the noodles for 3 to 4 minutes can help reduce the rubbery texture and further remove the odour. Draining the noodles and allowing them to dry in a frying pan for 10 to 14 minutes is also recommended.

Kelp noodles

One of the best things about kelp noodles is their versatility. They have a neutral taste, so they can be used in a variety of dishes, including salads, stir-fries, hot broths, and casseroles. Kelp noodles are also easy to prepare and can be eaten raw or cooked. To alter the firmness and texture, simply rinse and strain the noodles, then mix or massage them with a mixture of cold water, baking soda, and lemon juice until the desired texture is achieved.

When cooked, kelp noodles have a soft and tender texture similar to regular pasta. They are a great option for those who want to enjoy noodle-based dishes without the carb load. Kelp noodles are also packed with vitamins and minerals, including iodine, which is well-known in kelp.

Overall, kelp noodles are a fantastic alternative for those on the keto diet who are craving noodles. They are low in carbs, calories, and fat, and they provide a good source of vitamins and minerals. With their versatility and ease of preparation, kelp noodles are a convenient and tasty addition to any keto meal plan.

Low-carb egg noodles

Ingredients

To make low-carb egg noodles, you will need the following ingredients:

• Eggs
• Cream cheese
• Almond flour (optional)
• Salt (optional)
• Turmeric (optional)
• Vital wheat gluten (optional)
• Xanthan gum (optional)

Method

• Preheat your oven to 325-350°F (150-175°C).
• Prepare your ingredients. For basic low-carb egg noodles, you will need eggs and cream cheese. However, you can also add almond flour, salt, or turmeric to enhance the texture and flavor.
• Combine the ingredients in a blender or food processor and mix until smooth.
• Line a baking tray with a silicone mat or parchment paper.
• Pour the mixture onto the prepared baking tray and spread it out evenly, making sure it is as thin as possible.
• Bake the mixture for 5-8 minutes, or until set. Be careful not to over-bake.
• Remove the egg noodles from the oven and let them cool.
• Once cooled, use a sharp knife or pizza cutter to cut the egg noodles into your desired shape and thickness.
• Simmer the egg noodles gently in a sauce or broth before serving.

Tips and Tricks

• If you want to make lasagna, cut the egg noodles into pasta sheets before baking.
• If you want to make spaghetti or other long noodles, use a pasta machine to roll and cut the dough into the desired shape.
• You can store leftover low-carb egg noodles in an airtight container in the refrigerator for up to 3 days or freeze them for longer-term storage.
• These egg noodles go well with various keto-friendly sauces, such as Alfredo sauce, marinara sauce, or pesto.
• If you are on a gluten-free diet, omit the vital wheat gluten from the recipe.

Precautions

Please note the following precautions when making and consuming low-carb egg noodles:

• This recipe contains eggs and dairy, so it may not be suitable for individuals with allergies or intolerances to these ingredients.
• Always check the ingredient labels and nutritional information to ensure the products you are using fit within your dietary needs and restrictions.
• The vital wheat gluten adds texture to the noodles but contains a significant amount of carbs. If you are strictly counting carbs, you may want to omit this ingredient.

Zoodles

One zoodle recipe that can be made in under 20 minutes is Cheesy Pesto Zoodles. To make this dish, start by microwaving the zoodles for 3 minutes, then transfer them to a colander lined with paper towels and gently squeeze out any moisture. In a separate bowl, combine mascarpone cheese, parmesan cheese, Romano cheese, salt, pepper, and nutmeg. Microwave this mixture for 1 minute, then stir and microwave for an additional 30 seconds. Whisk the mixture until smooth, then fold in the pesto and mozzarella cheese. Add the cooked zoodles and stir until well coated. Transfer to a casserole dish and bake for 10 minutes at 400 degrees Fahrenheit, or until the cheese is bubbling.

Spaghetti squash noodles

Spaghetti squash is a type of winter squash that can be found in many places throughout most spring months. It is packed with nutrients and, when cooked properly, can taste just like authentic noodles. Spaghetti squash is an excellent gluten-free substitute for traditional noodles. It is naturally gluten-free, low-carb, and high in fibre.

Benefits of Using Spaghetti Squash for Noodles

By choosing spaghetti squash, you are replacing processed flour with a generous serving of vegetables. Spaghetti squash is packed with vitamins, minerals, antioxidants, and fibre. You can expect a good amount of vitamin A, vitamin C, and various beneficial minerals.

How to Cook Spaghetti Squash Noodles

• Preheat the oven to 400°F (204° C). Line a baking sheet with parchment paper (not wax paper) or a silicone baking sheet for easy cleanup.
• Slice an inch off the top and bottom of the spaghetti squash, then slice it down the middle. Grab a large, sharp kitchen knife and take your time. Apply some strength and carefully slice the squash lengthwise. While some people prefer leaving the top intact, it is advisable to remove the bottom so that it remains stable during the cutting process.
• Using a spoon, scrape out all of the seeds and flesh. When preparing this dish, you can choose to separate and wash the seeds. After that, you can roast them for about 15 minutes, similar to how you would prepare pumpkin seeds.
• Brush the inside of the squash with olive oil. Place the cut side of the squash down on the foil-lined baking sheet.
• Roast the spaghetti squash for 30-40 minutes until the flesh is fork-tender.
• Let it cool, then scrape out your spaghetti squash noodles. Using a fork, start at one end and scrape the “noodles” out lengthwise.

Spaghetti Squash Recipes

• Spaghetti Squash Bolognese: Serve with a bolognese sauce.
• Spaghetti Squash Noodles with Pesto: Toss your noodles with pesto.
• Buttery Squash Noodles: Toss your noodles with a little butter (or vegan butter) and salt & pepper.
• You can put just about any sauce you like over spaghetti squash noodles. You can also top them with a sprinkle of parmesan cheese like any regular pasta or add a dash of red pepper for a kick.

Tips

• Spaghetti squash can be stored in an airtight glass container in the refrigerator for up to 3 days.
• If your squash is too hard to cut, soften it slightly in the oven or microwave before slicing it in half.
• If you are checking whether your spaghetti squash is cooked, use a paring knife to pry at the squash strands. Just pierce and twist. If they will separate, it is done.
• The timing will entirely depend on the size of your squash and the heat of your particular oven. It can also vary from squash to squash, so adjust your cooking time accordingly.
• Adding too much oil and salt can make the squash watery.

Frequently asked questions