Discover the Best Low Carb Noodle Options to Satisfy Your Pasta Cravings While on Keto Diet.
How Many Carbs Do Keto Noodles have?
🍜 Most keto friendly noodles have 5 grams of net carbs per serving or less. Shirataki noodles are a popular keto-friendly option with 1-3 grams of carbs per serving, while zucchini noodles have just 3-4 grams of net carbs per cup.
The keto diet has become popular as it promotes effective weight loss and health improvements. However, the biggest challenge of this diet is finding suitable replacements for carb-heavy foods like regular pasta or famous Asian dishes with noodles. Fortunately, many low carb pasta alternatives or keto friendly noodles can satisfy your cravings without sabotaging your carb intake. There are various options, from zucchini low carb pasta noodles and spaghetti squash to egg yolks and carb noodles.
This blog will explore some delicious and easy-to-make keto friendly noodles or keto pasta recipes, such as low carb lasagna and peanut sauce noodles. We’ll also provide tips on how to make marinara sauce and other Italian pasta dishes keto-friendly, so you can enjoy your favorite meals while sticking to your low-carb diet.
It’s essential to remember that while low-carb or keto friendly noodles can be a great alternative to regular pasta, they still contain some carbs. So, keeping track of your carb intake and factoring in the keto friendly noodles is necessary. However, with some creativity and experimentation, you can still enjoy pasta dishes without derailing your keto diet.
Table of Contents
- Why can Noodles be Difficult on Keto?
- Top Low Carb Pasta Alternatives
- Making the Perfect Keto Friendly Noodle Dish
- Frequently Asked Questions
- Final Thoughts
Why can Noodles be Difficult on Keto?
Noodles recipes are typically high in carbohydrates, making it difficult to fit into a low-carb keto diet. The goal of a ketogenic diet is to limit carbohydrate intake to a shallow level, typically around 20-50 grams per day, to force the body to enter a state of ketosis.
When you eat carbohydrates, your body breaks them down into glucose, used for energy. However, when you restrict carbohydrate intake, your body uses fat as its primary fuel source, producing ketones as a byproduct – this is the state of ketosis sought in a ketogenic diet.
Most noodles, including authentic pasta, ramen, and udon, are made primarily from wheat flour or other high-carbohydrate ingredients. When you eat noodles or pasta, a typical serving can contain anywhere from 30 to 80 grams of carbohydrates, depending on the type and amount of noodles you consume. Eating noodles and traditional pasta dishes while on Keto can make it challenging to stay within your daily carbohydrate limit on a ketogenic diet, which typically restricts carbohydrate intake to 20-50 grams daily.
Some keto friendly noodles substitutes are available, such as zucchini noodles (also known as zoodles), shirataki noodles, and spaghetti squash. These are substitutes for traditional noodles in keto-friendly recipes. However, it’s essential to be mindful of portion sizes and total carbohydrate intake when using these substitutes, as they can still contain some carbohydrates.
For those on a ketogenic diet, high-carbohydrate wheat pasta or regular noodles can be replaced with low-carbohydrate substitutes like almond flour-based pasta or keto spaghetti made from vegetable ingredients zucchini, shirataki keto friendly noodles, and spaghetti squash. These substitutes are ideal for keto-friendly recipes, but knowing the portion sizes and total carbohydrate intake is crucial as they may still contain some carbohydrates.
Top Low Carb Pasta Alternatives
Let’s explore some low carb pasta alternatives as a substitute for your favorite regular real pasta noodles.
Shirataki Noodles
Shirataki noodles are a low carb and low-calorie pasta alternative made from the root of the konjac yam. They are famously called miracle noodles in the US, known as konjac noodles or konnyaku noodles.
It has a translucent appearance and a slightly gelatinous texture but an excellent option for people looking for low carb pasta alternatives to traditional wheat pasta or rice noodles.
Aside from being famous for Gluten free, vegan, and keto friendly noodles, Shirataki noodles are easy to prepare and used in various noodle recipes, including stir-fries, soups, and salads with mozzarella cheese. They also replace traditional pasta dishes like spaghetti and meatballs or lasagna with tomato sauce.
But the most popular meal prep for Shirataki noodles recipe would include them in meal prep as a base for noodle bowls, paired with protein, vegetables, and a flavorful sauce for a filling and satisfying meal.
Nutritional Facts of Shirataki Noodles
Generally, these Shirataki are low in calories and carbohydrates. Here are the approximate nutritional facts for a 3.5-ounce (100g) serving:
- Calories: 6
- Protein: 0.2 grams
- Fat: 0.1 grams
- Carbohydrates: 1 gram
- Fiber: 2 grams
- Sugar: 0 grams
- Sodium: 7 milligrams
Since Shirataki noodles don’t offer significant protein and other nutrients, you can combine them with additional protein and vegetable sources to create a balanced keto meal.
Keto Shirataki Noodle Pad Thai Recipe
- Rinse the Shirataki noodles in cold water and boil them for 2-3 minutes. Drain and set aside.
- In a pan, heat the coconut oil over medium heat. Add the sliced chicken or shrimp and garlic.
- Add the Shirataki noodles, coconut sugar, fish sauce, rice vinegar, and lime juice to the pan. Mix well and cook for another 2-3 minutes.
- Push the noodle mixture to one side of the pan and crack an egg on the empty side. Scramble the egg until it’s cooked, then mix it with the noodle mixture.
- Add the sliced scallions, chopped peanuts, and bean sprouts to the pan. Mix everything and cook for another 1-2 minutes.
- Garnish with cilantro and serve.
You can enjoy this noodle pad Thai as a main course for lunch or dinner; however, note that this is not for everyone, and some may experience digestive discomfort consuming them.
Zucchini Noodles
You can make zucchini noodles or zoodles using a spiralizer or vegetable noodle peeler to create long, thin noodles from fresh zucchini. Zoodles are high in fiber, vitamins, and minerals and are famous for people looking to add to their keto pasta noodles recipe.
They are used in various dishes, including salads and pasta sauces. Still, the most popular one is zucchini noodles with cream cheese and alfredo sauce, or you can also use grated parmesan cheese and garlic to create a rich and flavorful sauce pair.
You can also experiment by mixing it with other low carb pasta or keto friendly noodles, such as shirataki noodles or keto pasta noodles, to create a satisfying meal.
Nutritional Facts of Zucchini noodles
Enjoy your keto pasta or keto friendly noodles recipe with Zucchini noodles with approximate nutritional facts for one cup (124 g) of raw zucchini noodles:
- Calories: 20
- Protein: 2 grams
- Fat: 0.3 grams
- Carbohydrates: 4 grams
- Fiber: 1 gram
- Sugar: 3 grams
- Sodium: 14 milligrams
Nutritional values may vary depending on the preparation method and the serving size. But compared to traditional pasta, these keto pasta or keto friendly noodles are a good source of vitamins and minerals, including vitamin c, vitamin b6, and potassium.
Sauteed Zucchini Recipe
- Heat the olive oil in a large skillet over medium-high heat.
- Add the sliced zucchini and garlic to the pan. Sauté for 5-7 minutes or until the zucchini is tender and lightly browned.
- Season with salt and black pepper to taste.
- Garnish with fresh parsley and serve.
Enjoy a healthy and gluten free side dish for lunch or dinner, and you can even enjoy it as a snack. It’s a light and refreshing dish perfect for warm weather or as a way to add more vegetables to your diet.
Squash Noodles
A unique way of making vegetable noodles is by roasting or microwaving a spaghetti squash and then using a fork to scrape the noodle-like strands from the inside. These are nutritious and perfect gluten free pasta alternatives.
Spaghetti squash noodles are versatile and paired with various low carb pasta sauces, but they work well with tomato-based creamy sauces and can be seasoned with different herbs and spices for added depth and flavor.
They are famous for replacing traditional egg noodle dishes like stroganoff or ground beef, noodle soup, and other Asian dishes.
Nutritional Facts of Spaghetti Squash Noodles
You can always feel full, and since these homemade low carb pasta alternatives are high in fiber, they can help digestion. Every cup (155g) of cooked spaghetti squash noodles contain approximately:
- Calories: 42
- Protein: 1 gram
- Fat: 0.4 grams
- Carbohydrates: 10 grams
- Fiber: 2.2 grams
- Sugar: 4 grams
- Sodium: 28 milligrams
Spaghetti Squash Noodles with Ground Beef
- Preheat the oven to 375°F (190°C).
- Cut the spaghetti squash in half lengthwise and remove the seeds.
- Drizzle the inside of each squash half with olive oil and sprinkle with garlic, salt, and black pepper.
- Place the squash halves face down on a baking sheet and bake for 35-45 minutes or until the squash is tender.
- Use a fork to scrape the inside of the squash to create spaghetti-like strands.
- Garnish with fresh parsley and serve.
Serve this with your favorite pasta sauce, vegetables, or protein like ground beef.
Kelp Noodles
If you are familiar with kelp seaweeds, you will like these kelp noodles as a low carb pasta substitute. Popular with people enjoying low-carb or keto friendly noodles who want to manage their blood sugar levels or lose weight.
To cook kelp noodles, rinse them in cold water and let them soak for 10-15 minutes to soften; they are slightly crunchy and have a neutral flavor, giving them versatility with various known dishes.
To cook kelp noodles, simply rinse them in cold water and let them soak for 10-15 minutes to soften, they are slightly crunchy and have a neutral flavor which gives it the versatility to be used with various known dishes.
Nutritional Facts of Kelp Noodles
Since kelp noodles are seaweed, they contain nearly zero net carbs per serving, which can be enjoyed as part of a keto or low-carb diet. Here are the complete nutritional facts you can get from one serving of kelp noodles (70g):
- Calories: 6
- Protein: 0.2 grams
- Fat: 0 grams
- Carbohydrates: 1 gram
- Fiber: 1 gram
- Sugar: 0 grams
- Sodium: 35 milligrams
This low carb keto noodle is also high in iodine, an essential mineral that helps support thyroid function and metabolism. You can also trace calcium, iron, and magnesium elements in these keto friendly noodles.
Kelp Noodle Stir-Fry
Rinse the kelp noodles in cold water and set aside.
Whisk together the tamari or soy sauce, honey, rice vinegar, and red pepper flakes (if using).
- Heat the coconut oil over medium-high heat in a large skillet or wok.
- Add the sliced bell pepper, onion, mushrooms, snap peas, and minced garlic to the skillet. Stir-fry for 5-7 minutes or until the vegetables are tender.
- Add the kelp noodles to the skillet and pour the sauce over the top. Stir-fry for 2-3 minutes or until the noodles are heated and coated in the sauce.
- Garnish with sesame seeds and sliced scallions, and serve.
- Customize the vegetables and sauce to your liking, making this dish versatile and adaptable. Enjoy it as a main dish for lunch or dinner.
Other Veggie Noodles
In addition to the popular low carb pasta substitute like shirataki noodles or miracle noodles, there are several other vegetable noodles that can be used instead of traditional real pasta, here are some of them:
Cucumber noodles
Cucumber noodles are a refreshing and hydrating option for those on a low carb diet, they are low in calories and high in nutrients, including Vitamins A and C. Use it as a base in salads or for cold noodle dishes.
Eggplant noodles
Another great option is eggplant noodles if you want a heartier texture similar to traditional ones. You can spiralize or thinly slice eggplant and use it in dishes like eggplant lasagna or soups. Eggplant is one of the most healthy keto veggie options for a low-carb diet.
Making the Perfect Keto Friendly Noodle Dish
If you want to enjoy the traditional egg noodles or Sunday evening spaghetti pasta sauce while being healthy, then the Keto carb noodle is for you; here are some tips for making the perfect keto-friendly noodle dish:
- Choose the correct type of noodle: As discussed, various kinds of low-carb noodles are suitable for the keto diet. Choose the one that suits your taste and dietary preferences and taste.
- Pair with keto-friendly ingredients: Choose ingredients low in carbs and high in healthy fats, such as avocado, olive oil, coconut oil, nuts, seeds, and fatty fish.
- Adding protein to your noodle dish can help you feel full and satisfied for longer. You can use chicken, beef, pork, tofu, or seafood as your protein source.
- Use flavorful seasonings: Herbs, spices, and seasonings can add flavor to your noodle dish without carbs. Consider using garlic, ginger, turmeric, cumin, chili powder, or paprika.
- Practice portion control: While low-carb noodles are an excellent option for the keto diet, it’s important to practice portion control. Overeating of anything can kick you out of ketosis and hinder your weight loss progress.
- Experiment with different recipes: Be bold, try new things, and experiment with other recipes. There are many creative ways to use low-carb noodles in keto-friendly dishes, so have fun and enjoy the process!
- Meal prep in advance: If you’re short on time during the week, consider meal prepping your keto-friendly noodle dishes in advance. It will save you time and ensure healthy meals are ready when needed.
Frequently Asked Questions
What kind of Noodles is Keto Friendly?
Some keto-friendly noodle options include shirataki noodles, spaghetti squash noodles, zucchini noodles, kelp noodles, and konjac noodles. These noodles are low in carbohydrates and calories, making them a great alternative to traditional pasta for those following a ketogenic diet. They are also typically gluten-free and paleo-friendly and used in various dishes such as stir-fries, soups, and salads.
Which Noodles are the Lowest in Net Carbs?
Shirataki noodles and konjac noodles are the lowest in net carbs of all the noodle options, as they are made from the konjac yam root and have virtually zero carbs. They are an excellent choice for those following a low-carb or ketogenic diet, as they can help keep your daily carb intake low while still allowing you to enjoy a satisfying noodle dish. Other low-carb noodle options include zucchini noodles and spaghetti squash noodles, which are also low in net carbs compared to traditional wheat pasta.
Can I eat Egg Noodles on Keto?
Egg noodles are not keto-friendly, as they are made with wheat flour and are relatively high in carbs. One cup of cooked egg noodles can contain around 40 grams of carbohydrates, more than the daily carb allowance for most people on a ketogenic diet. However, low-carb egg noodle options are for those following a keto or low-carb diet. These noodles are typically made with ingredients like almond flour, coconut flour, or glucomannan and are much lower in carbs than traditional egg noodles. It’s always best to check the nutrition label and ingredient list before consuming any noodle product on a keto diet.
Final Thoughts
Finding keto-friendly noodle alternatives is important for those following a ketogenic or low-carb diet to help keep their carb intake low while still enjoying delicious noodle dishes. Several great options include shirataki noodles, spaghetti squash noodles, zucchini noodles, kelp noodles, and konjac noodles.
We recommend giving these noodle alternatives a try to add variety and flavor to your meals while staying on track with your Keto or low-carb goals. Check the nutrition labels and ingredient lists to ensure that the keto friendly noodles fit your dietary needs.
In general, the keto diet can be a helpful way to achieve weight loss and improved metabolic health for those who can adhere to it. However, it may not be suitable for everyone, and it’s essential to consult with a healthcare professional before starting any new diet or exercise program.