Keto Pasta Alternatives: Creative Carb Substitutes

If you're craving a big bowl of pasta but want to stick to a keto diet, there are plenty of low-carb alternatives to choose from. From spiralized vegetables like zucchini and cucumber to shirataki noodles made from konjac root fiber, you can easily find a substitute that suits your taste. For a gluten-free option, try cauliflower or celeriac couscous, or get creative with cabbage, sprouts, or even onions as noodle replacements. If you're after a store-bought option, there are several keto-friendly pasta brands available, such as ThinSlim Foods Impastable Low-Carb Pasta Elbows and Explore Edamame Spaghetti.

Zucchini noodles

Making Zucchini Noodles

• Using a spiralizer is the fastest and easiest way to make zucchini noodles, creating long, curly noodles in seconds. Simply cut off the ends of the zucchini, secure it in the spiralizer, and turn the handle to create noodles.
• If you don't have a spiralizer, you can use a julienne peeler, which is small and cheap but takes longer to create thinner and more delicate noodles.
• A mandoline is another option, allowing you to create slightly thicker noodles with consistent sizing. However, mandolines have very sharp blades, so always use a plastic holder or cut-resistant glove for safety.
• For wider noodles or ribbons, use a standard vegetable peeler. Simply peel the zucchini into thin strips.

Cooking Zucchini Noodles

• Zucchini noodles are best when served al dente, so be careful not to overcook them. A quick pan sauté or a short boil is usually enough.
• You can also eat zucchini noodles raw, as they are delicious and crispy when mixed with hot sauces or other ingredients.
• If you want to heat up your zucchini noodles without cooking them, you can use a microwave or bake them in the oven. However, these methods may make the noodles softer and release more moisture.
• To prevent soggy zucchini noodles, try to remove excess moisture before cooking. You can do this by placing the noodles in a tea towel or paper towel and refrigerating for a few hours.
• When cooking zucchini noodles, use a small amount of oil or butter to prevent them from sticking together.
• Season your zucchini noodles with salt and pepper, and add your favourite herbs and spices to enhance the flavour.

Storing Zucchini Noodles

• Zucchini noodles can be stored in an airtight container in the refrigerator for 2-3 days. Place a paper towel in the container to absorb extra moisture.
• For longer storage, you can freeze zucchini noodles. Blanch them first by dunking in boiling water for 30 seconds, then rinse with cold water and pat them dry. Spread them on a baking sheet and freeze until hard before transferring to freezer bags.

Zucchini Noodle Recipes

• Zucchini noodles are very versatile and can be used in a variety of dishes. You can use them as a substitute for pasta in lasagna, soups, salads, and pasta salads.
• For a simple and tasty dish, try zucchini noodles with chicken, spinach, and Parmesan cheese.
• You can also make zucchini noodle spaghetti bolognese, Mexican chicken zucchini noodles, or zucchini noodle caprese.
• Add garlic, shrimp, tofu, or chicken to your zucchini noodles for extra flavour and protein.

Shirataki noodles

When cooking with Shirataki noodles, it is important to note that they should not be boiled like traditional pasta. Instead, they should be rinsed and then dropped into boiling water. After boiling, it is essential to dry them by cooking in a pot without water.

Egg noodles

Ingredients:

• Eggs
• Cream cheese (softened to room temperature)
• Superfine blanched almond flour or xanthan gum
• Butter or avocado oil
• Salt (optional)
• Turmeric (optional)

Instructions:

Preheat your oven to 350°F. Line a baking sheet with parchment paper. In a small food processor or blender, combine the eggs, cream cheese, almond flour (or xanthan gum), and salt (if using). Blend until the mixture is smooth. Pour the batter onto the prepared baking sheet and use a spatula to spread it out as thinly as possible. Bake for about 5-7 minutes, or until the surface is cooked and the edges are slightly brown. Once the noodle sheet is baked, let it cool, then gently roll it into a log. Using a sharp knife, cut the noodles to your desired thickness. You can also use a pasta machine to cut the noodles into thin spaghetti-like shapes.

Tips:

• The cream cheese helps to soften the eggs and neutralize the egg flavor.
• Almond flour or xanthan gum acts as a thickener and provides structure to the noodles.
• You can add spices like garlic powder or Italian spices to change the flavor of the noodles.
• These noodles have a mild, almost neutral flavor, so they pair well with flavorful sauces or dishes.
• Store the noodles in an airtight container in the refrigerator for up to 3 days, or freeze them for later use.

Kelp noodles

When cooking with kelp noodles, you don't need to boil them like traditional pasta. Simply rinse the noodles and add them to your stir fry or other dish. They can also be soaked in lemon juice and water to achieve an al dente texture.

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

Instructions:

• Heat olive oil in a large skillet or wok over medium heat.
• Fry the mushrooms for about 5-8 minutes, until the liquid has evaporated.
• Add the chicken pieces, carrots, and broccoli, and stir fry until the chicken is almost cooked through (about 6-8 minutes).
• To make the sauce, whisk together the coconut aminos, toasted sesame oil, garlic, and sesame seeds.
• Add the kelp noodles and sauce to the pan and stir fry for about 5 minutes, until heated through.
• Season with salt to taste.

This recipe is a quick and easy option for a keto-friendly meal, ready in under 30 minutes.

Low-carb dough noodles

Ingredients

• 2 cups mozzarella cheese, shredded
• 2 large egg yolks, room temperature
• 1 ounce cream cheese, room temperature
• 1/4 teaspoon vital wheat gluten (optional)
• 1/2 cup ground psyllium
• 1/4 cup almond flour
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• Parchment paper
• Baking tray

Method

First, preheat your oven to 160°C or 320°F.

Next, prepare your ingredients. For the psyllium husk, ensure it is ground. If you only have whole husks, blend them in a food processor or coffee grinder until powdered.

Now, add your ingredients to a food processor or blender and blend until fully combined. You may need to scrape down the sides of the blender or processor a few times to ensure everything is mixed together.

Once combined, spray a baking tray with oil and line with parchment paper. Pour the mixture onto the parchment paper and spread it out as thinly as you can, using a spatula.

Place the tray in the oven and bake for 8 minutes.

Once baked, remove the tray from the oven and let the low-carb pasta sheet cool. Then, roll the sheet into a log and, using a sharp knife, cut the low-carb dough noodles to your desired thickness.

Unroll the noodles and serve immediately with your favourite keto sauce.

Tips

• Work quickly when spreading the mixture onto the parchment paper, as the paper will soften and begin to wrinkle.
• If you don't have a food processor or blender, you can mix the ingredients by hand, but ensure they are thoroughly combined.
• If the dough is too sticky to roll, place it in the refrigerator for a few minutes to firm up.
• You can also use a pizza cutter to cut the noodles.
• If you want to make lasagna, simply cut the pasta sheets to the appropriate size.
• These low-carb dough noodles can be stored in an airtight container in the refrigerator for up to 3 days, or frozen for longer.

Frequently asked questions