As someone who follows the ketogenic diet and is aware of the struggle that comes with eating pasta, I’m sharing my favorite low-carb substitutes for high-carb pastas today because we are on a keto noodle kick.
This keto blog post aims to serve as your go-to source for selecting the ideal keto noodles for any dish you are preparing. Pasta with high carbs should be replaced with healthier, lower carb options.
Let’s get started and save the carbohydrates while still enjoying traditional pastas. Here are the best Keto Noodles!.
When it comes to the best keto pasta noodles, we are wholly biased. Did you see our recipe for 2 ingredient keto pasta noodles? It’s super simple to make and a great substitute for different kinds of pasta noodles.
You can create different types of pasta sizes with the keto pasta noodles by cutting them to different widths, depending on what goes best with your low-carb dish. Let’s look at several low carb pasta substitutes.
For your next keto meal, zucchini noodles, also known as Zoodles, are a great side dish and alternative to pasta.
If you have a zoodle maker, making Zoodles is incredibly simple. If not, don’t worry; you can still make zoodles by slicing with a knife or mandolin.
Noodles can also be made from other vegetables, such as carrots, turnips, beets, and cucumber. Even though some are not intended to be eaten like pasta, they can give you the impression that you are
To get more inspiration for making veggie noodles, check out this extensive list of keto vegetables.
If you have a dish that calls for egg noodles but you simply don’t want to consume the carbohydrates, we found an awesome recipe that you will love.
The Great Low Carb Bread Company’s pre-made noodles are your best bet for finding keto penne pasta.
Their low-carb penne pasta only has 100 calories, 18 grams of fiber, and 12 grams of protein per serving. This is an excellent alternative to traditional penne because it has only 7 net carbs per serving and amazing pasta flavor and texture.
The Shirataki noodles are a low carb keto noodle made from water and glucomannan (a dietary fiber), making them the ideal keto Asian noodles for your recipe if you’re in the mood for a low carb Asian dish. ).
Not only are these keto Asian noodles low in carbs and calories, but they are also surprisingly filling.
Shirataki noodles can be used for a variety of meals, but I think the best application is when making an Asian dish. The noodles come in a variety of shapes and options.
The Miracle Noodle and Ramen Broth are available at Amazon. You can purchase ramen broth (check the carb counts, but most are lower in carbs!) and pair it with Shirataki noodles for a delicious keto ramen meal.
If you want to make low carb lasagna, we have a great keto noodles option for you for the lasagna sheets. I mean, how bad could lasagna be on the keto diet, right? BAD, but not bad if you use the right type of fake noodles.
Palmini is made out of hearts of palm. This plant makes a fantastic low-carb substitute for noodles when cut and cooked.
Although we advise using Palmini lasagna sheets for keto lasagna, there are actually more and more Palmini products available that give you a variety of low-carb noodle options.
Palmini is best when covered in sauce. Personally, I didn’t like it when I ate it plain or with my usual garlic butter. However, Palmini works perfectly when combined with other ingredients in a dish, like a keto lasagna!
The Palmini lasagna sheets are a must-have because each serving only contains 4 net carbs!
We have another noodle option if spaghetti is what you have in mind but you’re not in the mood for our keto pasta noodles.
Have you ever made spaghetti squash noodles? You can make them by making holes in a spaghetti squash, steaming it, and then cutting it open to scrape out the insides.
Since Walmart is the closest store to our small town, finding low-carb groceries there is a must if you are a Keto shopper (which, let’s face it, we all are!)
There are pre-made keto-friendly noodles listed below, though many of the items in the list above that you can make yourself (like zucchini and spaghetti squash noodles) are sold at Walmart.
Shirataki Noodles, also known as Miracle Noodles or Zero Noodles, are frequently found in the produce section of Walmart. These noodles are located at my neighborhood Walmart next to the apple slices, across from the zucchini.
Shirataki noodles come in a few different varieties at our neighborhood Walmart. Choose the best shape for your recipe/meal.
Palmini linguine is the only variety of Hearts of Palm or Palmini noodles that my Walmart currently sells, but ask your store to see what they have in stock.
Palmini was available in Walmart’s aisle for special diet foods. Palmini was next to the gluten-free and diabetic products. I sincerely hope that helps, as each Walmart grocery store has a unique layout.
Yes, Zoodles at Walmart are typically available fresh, and you can find them in the produce section next to the pre-packaged salads.
Unfortunately, the shelf life of fresh zoodles is only a few days. Look through the vegetable freezer section for a longer-lasting zoodle option. I was able to find frozen Zoodles from Green Giant.
When you have a noodle craving, the Green Giant zoodles are a great product to keep in your freezer.
Here is a lengthy list of keto-friendly noodles that can be used in place of regular noodles.
Try our low-carb keto pesto sauce or keto alfredo sauce to top these keto noodles; both are low-carb options that will elevate them to a whole new level.
If you’re looking for a low-carb tomato noodle dish, we’ve just rounded up our favorite keto marinara sauces.
To find the best low-carb foods for your keto diet, view more of our lists of keto-friendly foods.
We hope you enjoyed reading about the top keto pasta noodles on our list. Get the taste of carbs without actually eating the carbs!.
Spaghetti Squash Noodles
Net carbs per serving: 3 grams of net carbs
To continue the vegetable noodle theme, spaghetti squash is used to make these keto-friendly noodles. Low-carb vegetable spaghetti squash is also loaded with vitamins and minerals. The squash separates into thin strings that resemble spaghetti when it is baked. Although the texture is noticeably different, it’s a good option for making pasta dishes that are permitted for the keto diet.
Different Kinds of Keto Friendly Noodles
Perhaps we should begin by outlining which noodles are NOT keto friendly. Basically, any pasta or noodle made with flour or rice is off-limits. Spaghetti, ziti, penne, and fettuccini are examples of flour pastas that are not keto friendly. As they are made with rice flour and eggs, respectively, rice noodles and egg noodles are also prohibited.
Despite not having gluten, gluten-free pasta still contains more than 40 grams of carbohydrates per serving, so it is not recommended to consume it while on a ketogenic diet.
Always check the carb counts on a package of low-carb pasta noodles to make sure they fall below the amount of carbs you want. If you follow a strict ketogenic diet, you must only consume the noodle options listed below, in the appropriate serving size.
What varieties of noodles are thus acceptable for the ketogenic diet?
Shirataki noodles are great in ramen and soups. Miracle Noodles was one of the first companies to make shirataki noodles popular. They contain almost no calories and no carbohydrates because they are made from glucomannan, a type of fiber derived from the root of the konjac yam, and water. They have 1 gram of net carbs per 3. 5 oz of noodles.
Shirataki noodles have two drawbacks: they sometimes have a fishy smell that needs to be removed by washing and cooking them. Although it goes away, some people might find the smell to be very offensive. They may also have a chewy texture, which is not what you were hoping for.
A firm, crisp vegetable like zucchini can be used to make vegetable noodles. You can make beautiful curly noodles with a spiralizer to go with Shrimp & Pesto Zoodles. If you want to make julienne matchstick cuts or ribbons for pasta, you can use a vegetable julienne peeler. Then you add the zucchini noodles to the dish by either baking, pan-frying, or microwave.
Because the noodles can become extremely watery and mushy when overcooked, zucchini noodles work best in summery dishes that don’t require much cooking.
Other Types of Vegetable Noodles to Try:
When cooked, spaghetti squash transforms into a perfect alternative to noodles thanks to its long, sturdy threads, which can be used in a variety of dishes, especially those that call for a rich sauce. There’s not much flavor to spaghetti squash so it’s versatile. A 1/2 cup serving size contains 3. Shirataki noodles are a less healthy alternative because this food has only 5 grams of carbs and is also rich in healthy vitamins and minerals.
Tomato and meat sauce pair particularly well with spaghetti squash, and it can look quite impressive when served inside the squash.
Hearts of Palm noodles, a low-carb pasta substitute made entirely from the natural plant known as Hearts of Palm, are now being sold by a few new brands on the market. The plant, when properly cut and prepared, resembles noodles very much and can be combined with any kind of sauce. These noodles are produced in a variety of shapes, including fettucine, angel hair, spaghetti, and lasagna. A 75 gram serving contains 4 grams of carbs.
These noodles are very similar to pasta and make a great alternative, but it’s important to find the right brand that you like, as the taste and/or smell can be off-putting. Palmini Noodles is the original brand and the one I like best.
These noodles are made without the addition of any flour or starch. Kelp noodles are semi-transparent noodles made from the jelly-like extract left after steaming edible kelp. They can be used in stir fry dishes and mimic cellophane or glass noodles. They do have a jelly-like firm texture.
The noodles will soften if you soak them in water for 30 minutes before adding them to your dish.
Another version of konjac noodles are Juroat noodles, which are a blend of konjac flour and gluten-free oat flour and water. These noodles have a more “noodle” like texture because of the oat flour, so they are as rubbery as konjac noodles and have a less fishy smell. They are called Slim Pasta or Slim Noodles and come in many shapes like spaghetti, angel hair, fettucine, penne, and lasagna.
They are gluten-free, fat-free, and only have 9 calories per 100 grams. Once combined with sauce, they lose their distinct flavor. But they are quite expensive.
Kelp Noodles
Net carbs per serving: 1 gram
Brown kelp and water are used to make kelp noodles, also known as seaweed noodles. These low-calorie keto pasta noodles contain calcium, iodine, and iron. There are two types of kelp noodles: green and clear. The green kelp noodles have an al dente texture and a seaweed flavor. The clear noodles are harder, crispier, and have less flavor. When cooking green seaweed, add a tablespoon of lime or lemon to maintain its al dente texture. Alternately, you could cook them in a broth for acidic noodle soup.
FAQ
What are keto noodles made of?
Zucchini, spaghetti squash, and kelp are just a few of the vegetables that can be used to make keto, low-carb pasta. Or, look to alternatives like shirataki noodles and low-carb flours.
What type of noodles are keto friendly?
- Shirataki Noodles (aka Miracle Noodles)
- Zucchini Noodles.
- Spaghetti Squash.
- Hearts of Palm Noodles.
- Kelp Noodles.
- Juroat Slim Noodles (Konjac Flour + oat flour)
How many carbs are in keto noodles?
Traditional egg noodles have 49 grams of carbohydrates, so they are not suitable for a keto diet. On the other hand, there are only 3 net carbs in a serving of keto egg noodles.
Are rice noodles keto?
Rice Noodles vs. When it comes to calories, fat, and carbs, pasta and rice noodles are almost tied (if you’re following a low-carb diet like the keto diet, stick to zoodles). The average serving of regular pasta contains about 2 grams of sugar, while rice noodles are almost sugar-free.
