Keto Spaghetti Noodles: Best Pasta Options For Your Diet

There are several alternatives to traditional spaghetti noodles that are suitable for a keto diet. These include noodles made from vegetables such as zucchini, spaghetti squash, kelp, and hearts of palm, as well as those made from chickpeas, edamame, lupin flour, almond flour, and other fibres. Some people also make noodles from scratch using eggs and cheese.

Shirataki noodles

To cook shirataki noodles, start by rinsing them in a colander under cool running water. Then, bring a large pot of water to a boil and add the noodles, boiling for about 3 minutes. Return the noodles to the colander and rinse again, patting them dry with paper towels. The next step is crucial for achieving the best texture and flavour—heat a large skillet over medium-high heat and add the noodles without any oil, stir-frying until they are very dry.

Hearts of palm noodles

Hearts of palm are reminiscent of artichoke hearts but have a more delicate, slightly lemony, sweet flavour. This makes them an ideal blank canvas for introducing other flavour profiles. They are a healthy, low-carb option for those craving a comforting bowl of pasta without sacrificing taste.

One popular recipe using hearts of palm noodles is keto carbonara. This dish combines hearts of palm with eggs, parmesan cheese, bacon, and garlic. The noodles are coated in bacon grease and cooked until any extra liquid has evaporated. The egg mixture is then added, and the dish is seasoned with salt and pepper. Finally, it is topped with extra parmesan cheese and a dash of parsley.

Another option is to toss the hearts of palm in a savoury ragu or creamy pesto. For a vegan-style dish, blend hearts of palm with your favourite keto-friendly vegetables. Hearts of palm noodles are a versatile and tasty way to enjoy a keto-friendly pasta meal.

Hearts of palm can be purchased at your local grocer in the canned vegetable aisle or online. They are a convenient and delicious way to enjoy a keto-friendly pasta dish.

Zucchini noodles

Preparing the Zucchini

To start, you will need a zucchini spiralizer or a vegetable julienne peeler. You can also use a simple vegetable peeler to cut long, wide strips down the zucchini, turning it as you go. Repeat this process for all four sides of the zucchini, discarding the core with the seeds. Stack the zucchini strips on top of each other and cut them lengthwise into thin strips, resembling spaghetti noodles.

Cooking the Zucchini Noodles

Heat some olive oil in a skillet over medium to high heat. Add minced garlic to the pan and cook until fragrant, being careful not to let it burn. Next, add your zucchini noodles to the skillet and cook until tender. Zucchini noodles cook quickly, so keep an eye on them and decide how firm or "al dente" you want them. Overcooking will turn them into mush.

Seasoning and Serving

Once the zucchini noodles are cooked to your liking, remove the pan from the heat. Add grated parmesan cheese and season generously with salt and pepper to taste. You can also add red chilli flakes for a spicy kick. Serve the zucchini noodles warm with your favourite sauce.

Tips and Variations

When choosing zucchini, opt for fresh, straight zucchini as they are easier to spiralize. Don't skimp on the garlic, as it adds a wonderful flavour to the dish. You can also experiment with adding other ingredients such as sausage, tomatoes, shrimp, or more vegetables to create a well-rounded meal.

Egg noodles

Ingredients:

• Egg yolks
• Cream cheese
• Parmesan cheese
• Mozzarella cheese
• Almond flour or xanthan gum
• Spices (garlic powder, basil, marjoram, tarragon, oregano, black pepper)

Instructions:

Preheat your oven to 350°F and line a baking sheet with parchment paper. In a medium bowl, beat the egg yolks and cream cheese together until well combined. Add in the Parmesan and mozzarella cheeses and continue beating with a mixer. Sprinkle in your desired spices and continue mixing until well combined.

Spread the mixture onto the prepared baking sheet, using a spatula to form an even and thin layer. Bake for 5-8 minutes, keeping an eye on it to avoid overcooking. The noodles are done when all sides and the centre are fully cooked (you can test this by inserting a toothpick, similar to testing a cake).

Allow the noodles to cool completely before slicing into your desired noodle width and shape. These keto egg noodles can be stored in an airtight container in the fridge for up to three days or frozen for longer.

Tips:

• The cream cheese helps to neutralise the egg flavour, so don't skip it!
• If you prefer a more al dente texture, you may want to try a different recipe as these noodles are on the softer side.
• When reheating, place in the microwave on medium power for 30-90 seconds.

Serving Suggestions:

These egg noodles are very versatile and can be used in a variety of dishes. Here are some ideas:

• Spaghetti and meatballs with a keto-friendly marinara sauce
• Chicken noodle soup
• Beef stroganoff
• Tuna casserole
• Alfredo sauce

Spaghetti squash noodles

Spaghetti squash is a keto-friendly alternative to traditional spaghetti, with only 7.8 grams of net carbs per cup. It's a versatile vegetable that can be used in place of wheat spaghetti in most recipes, and it's especially popular among those on a keto diet because it offers a lower-carb, higher-fibre option with a veggie boost.

To cook spaghetti squash, you can either roast it on a baking sheet or in a baking dish, leaving it whole or cutting it in half for more caramelisation. Once cooked, use a fork to release the strands, and then use these "noodles" in your favourite recipes! You can also serve cooked spaghetti squash "noodles" directly in their shells, known as spaghetti squash boats. Top with your favourite sauce, such as marinara or alfredo, or simply mix with melted butter or olive oil, salt, and pepper. Because spaghetti squash has a slightly sweeter taste than traditional pasta, you may want to add more salt to your dish.

Spaghetti squash can be a little tricky to cut, so it's important to be careful. You can cut it vertically or horizontally, depending on your preference and the recipe you're following. It's easier to cut on a surface lower than you so you can use your body weight, and always use a sharp knife as you're less likely to get hurt.

Once you've cut your spaghetti squash, there are several ways to cook it:

• Instant Pot: Place the sliced squash in the pot with 1 cup of water. Cover and set to sealing for 5 minutes. Manually release the pressure, then shred the cooked squash with a fork.
• Crock Pot: Instructions vary depending on the model, but generally, you'll want to place the squash in the pot with a small amount of water and cook on low for several hours until tender.
• Oven: Roast the squash in the oven at 400 degrees Fahrenheit for 20-30 minutes.
• Microwave: Place the squash in a microwave-safe dish with 1 inch of water. Cook on high for 10 minutes, then shred.

Spaghetti squash is a versatile ingredient that can be used in a variety of recipes, including:

• Spaghetti Squash Pad Thai: A tasty vegetarian option.
• Spaghetti Squash Carbonara: Rich and creamy carbonara sauce pairs perfectly with spaghetti squash noodles.
• Spaghetti Squash Alfredo: Keep the carbs low and the flavour high with this delicious dish.
• Keto Chicken Noodle Soup: A lighter version of the classic comfort food, using spaghetti squash noodles.
• Spaghetti Squash Ramen: A delicious way to use this noodle-like vegetable with flavours similar to classic ramen.
• Spaghetti Squash Salad: A healthy and easy side dish that can be served warm or cold.

Frequently asked questions