Although Italian grandmothers might disagree, the noodle is frequently not the focal point of a pasta dish. There are numerous advantages to incorporating low-carb noodles into your diet; they can be a great and tasty way to increase your overall fiber and veggie intake, two things many Americans are lacking in their diets. Since noodles frequently serve only as vehicles for good sauces, why not choose the healthiest types of pasta?
Stefani Sassos, MS, RDN, CDN, the deputy director of the Good Housekeeping Institute Nutrition Lab, says low-carb pasta substitutes can be a great mealtime option if you have diabetes or are watching your carb intake because they have a similar taste and texture to the real thing without significantly raising blood sugar levels. They can also be a practical way to increase your dietary intake of vegetables, legumes, fiber, and protein. “.
Numerous types of pasta and pasta substitutes were tested by registered dietitians at the Good Housekeeping Institute Nutrition Lab. They evaluated the nutritional information, ingredient lists, taste, texture, cooking times, and other factors. All of our top picks for the best low-carb noodles have 30 grams or fewer of net carbs. We prioritized high-fiber and high-protein picks as well. Our experts sought out items with short ingredient lists and selected those with superior texture and flavor profiles.
Kiss My Keto’s Keto Noodles
Shirataki noodles, a traditional Japanese food made from the root of the konjac plant, are very similar to our keto noodles. These may also be referred to as miracle or konjac noodles.
Shirataki pasta, which has zero carbs, is the lowest-carb pasta if you’ve ever wondered. Due to the fact that they are essentially just water and konjac fiber, they have a low carb count. They are well-liked for weight loss because of their high fiber content, which makes them quite filling. Additionally, Keto Noodles are essentially flavorless, making them the perfect vehicle for a variety of noodle toppings.
However, the fact that you can choose from our spaghetti, angel hair, and fettuccine varieties makes these the best keto noodles available. Or even better, combine all three for a delicious meal with a variety of pasta dishes.
Nutrition (per 100g serving): 0g net carbs, 0g protein, 0g fat, 5 calories.
A variety of low-carb pasta substitutes made from heart of palm, a vegetable harvested from young palm trees, are available from Palmini. Although technically a spiralized vegetable rather than pasta, Palmini pasta has a texture that is quite similar to that of actual pasta.
Their 12 oz pouches with 3 servings of their popular angel hair pasta are available. These noodles are already cooked, but some people prefer to further cook them for up to 5 minutes to get rid of the nutty flavor and enhance the texture.
With just 2g of net carbs per serving, you have plenty of room to try this one out. Add your preferred keto vegetables, tomato sauce, shrimp, or other toppings. If you end up enjoying the flavor and texture of Palmini Angel Hair, you might also want to give their linguine and fake lasagna low-carb pasta a try.
Nutrition (per serving of 75g): 20 calories, 0 fat grams, 2 net carbs, and 1 gram of protein
Natural Heaven, a well-known manufacturer of low-carb pasta, offers spaghetti that is also made from heart of palm. However, this spaghetti is not packaged in water like similar products are, so you can get the best value for your money.
Additionally, one serving only contains 25 calories and 2g of net carbs, so you can liberally use your preferred keto toppings while still staying within your macronutrient range. This one is also fully cooked and ready to eat. Just heat for about two minutes in the microwave or on the stovetop after adding your preferred keto topping.
Natural Heaven provides lasagna and heart of palm angel hair if you want more variety. Accordingly, if you enjoy the flavor of one, you’ll also think the others are delicious with your keto pasta dishes.
Food facts (per half-cup serving): 25 calories, 0 fat grams, 2 net carbs, and 1 gram of protein
Keto Pasta! Top 10 Low Carb Pasta Brands
This choice appeals to us because the fibers provide a nice bite (al dente), and the 8g net carbs per serving are a reasonable amount. Additionally, compared to many other low-carb noodles, the pasta only has 4 to 6 grams of protein per serving.
Notably, ThinSlim noodles are soy-free but not gluten-free.
Keto Pasta Shapes (all 8g net carbs):
Oat fiber, wheat fiber, wheat protein isolate, egg whites, and durum flour are among the ingredients.
The Only Bean Organic Soy Bean Spaghetti is some seriously amazing stuff for a bunch of reasons.
First, it has a texture that is as close to al dente spaghetti as possible without having a lot of carbohydrates.
The noodles also have no flavor, making them a great vehicle for your pasta sauces. We generally don’t like the idea of eating less of something to make it seem lower in carbs, but these are 9g net carbs per serving, and the servings are huge! However, we have discovered that even half of the recommended serving is quite large for these noodles once they are cooked.
Additionally, the soy beans used to make the spaghetti noodles have one of the lowest glycemic indexes of all legumes, with a GI of just 18. In addition, you lessen any negative effects of conventional GMO soy beans because these noodles are made from organic soy beans.
Additionally, take note that the noodles have 25g of protein, which is not surprising considering that legumes are a good source of protein.
We think low-carb noodles should serve more as a vehicle for the recipe or sauce you’re using. These are our favorite for blending in and avoiding attention. We use these all the time for our pasta recipes.
We like to top the noodles with some delicious low carb sauces like Rao’s Arrabbiata Sauce or Organico Bello Spicy Pasta Sauce. Both have the lowest net carb counts out there for jarred tomato pasta sauce at 2g net carb per 1/2 cup).
Pro-Tip: The soybean spaghetti noodles’ texture also makes them an excellent replacement for egg noodles in the keto diet. These can be a little al dente, so you can cook them as directed on the box and then cook them down further when used in a stir fry recipe because the bite and color are very similar!
These noodles are also low fat at only 2g per serving, so based on keto’s high fat, moderate protein requirements, these might be best for low carbers.
The noodles don’t have too strong of a taste. Also, the texture is most comparable softer soba/buckwheat noodles. This means that while there isn’t a lot of bite, the texture is still satisfying. These would be perfect for Asian stir fry as well.
Alfredo sauce! Think about it: heavy cream, butter, Parmesan cheese and garlic. Come on, tell me that’s not the most keto friendly pasta sauce you’ve ever seen.
Also, it meshes well with the black bean spaghetti visually. A genuinely gourmet keto pasta dish can be made by adding some grilled shrimp and parsley to the top.
Pro-Tip: You can easily inject ketone generators that help to counteract the effects of consuming carbohydrates by adding MCT oil to your pasta sauce. (We’ve listed our favorite MCT oil here).
These noodles come in at 10g net carbs per 57g.
Amy Fischer is a recognized authority on low-carb pasta options due to her training as a dietitian, love of the food, and Italian heritage. She is constantly looking for new ways to include more fiber, vegetables, and legumes in her diet, and she can’t resist a good sauce served in a healthy vehicle. She has extensive experience in the commercial side of the food industry and has worked as a recipe developer for several food companies.
Amy collaborated closely with Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, the Deputy Director of the Good Housekeeping Institute Nutrition Lab who oversees all nutrition content, product testing, and evaluation throughout the research process for this article. Sassos was able to combine her knowledge of nutrition with the culinary skills she learned from her mother and grandmother because she grew up in a family that worked in the restaurant industry. She enjoys cooking at home and is an expert at meal preparation. She is passionate about incorporating distinctive flavors from various cuisines into her dishes. Several times a week, Stefani uses low-carb, high-protein pasta substitutes to make quick and nourishing dinners for her and her family.
Stefani Sassos, MS, RDN, CDN, the deputy director of the Good Housekeeping Institute Nutrition Lab, says low-carb pasta substitutes can be a great mealtime option if you have diabetes or are watching your carb intake because they have a similar taste and texture to the real thing without significantly raising blood sugar levels. They can also be a practical way to increase your dietary intake of vegetables, legumes, fiber, and protein. “.
Prior to selecting a low-carb or substitute pasta, think about the results you want to achieve. If cutting back on carbohydrates is your main objective, you might want to think about some of the veggie or shirataki noodle options on this list. Pasta made from legumes might be a great place to start if your objective is to increase your intake of fiber. Wheat pasta is recommended if you want a mouth-feel that is similar to traditional pasta or if you are dealing with picky eaters because it offers a more comfortable experience.
Numerous types of pasta and pasta substitutes were tested by registered dietitians at the Good Housekeeping Institute Nutrition Lab. They evaluated the nutritional information, ingredient lists, taste, texture, cooking times, and other factors. All of our top picks for the best low-carb noodles have 30 grams or fewer of net carbs. We prioritized high-fiber and high-protein picks as well. Our experts sought out items with short ingredient lists and selected those with superior texture and flavor profiles.
FAQ
What 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)
Is there a noodle with no carbs?
Shirataki noodles have been around for years. When following a ketogenic diet, we once had to only eat this infamously rubbery, foul-smelling noodle. The majority of shirataki pasta is gluten-free, has zero net carbs, and absorbs the flavor of the sauce you pair it with.
Do they sell keto pasta?
USDA Organic, 100% Plant Based, Keto Friendly, Zero Net Carb, Non GMO, Ready to Eat, Low Calorie, Gluten Free, Vegan, Diet, 6 Pack, 57g Well Lean Organic Fettuccine 1 oz.
Are store bought egg noodles keto?
Traditional egg noodles have 49 grams of carbohydrates, so they are not suitable for a keto diet.
