The listings featured on this site are from companies from which this site receives compensation. This influences where, how and in what order such listings appear on this site.
Advertising Disclosure

Top 10 Keto Pasta Noodles

Head and shoulders photograph of Anju Mobin
Person standing in kitchen eating noodles
In a keto diet, carbs are generally off-limits. Does that mean digging into a hearty bowl of pasta is a thing of the past? Not at all!

There are many delicious alternatives to regular pasta on the market these days. There is something for everyone, even those who can't always take the time out of their busy schedules to cook. Meal delivery services, especially keto meal delivery services, are a great option for those of us with less time on our hands to prepare keto-friendly home-cooked meals. Meal planning apps are also an excellent choice if you're looking for some inspiration.

These keto noodles won't kick you out of ketosis and are the perfect alternative to your nonna’s pasta—just healthier!

1. Shirataki Noodles

Also known as Konjac noodles or miracle noodles, these are made from the root of the konjac plant (elephant yam). They consist of a special fiber called glucomannan. It can absorb an exceptional amount of water and is one of the most viscous dietary fibers. It can absorb around 50 times its weight in water.

As it turns into a gel, even a small amount of these noodles can make you full and help you lose weight. It is a prebiotic that is very low in calories and highly effective in bringing down cholesterol, insulin, and blood sugar levels.

Preparation

Rinse them well, heat them up, and drain the excess water. In a skillet, put some olive oil, seafood of your choice, a spoon of grated garlic, and any seasonings of your choice. Cook well and add the noodles. Serve hot and enjoy.

2. Spaghetti Squash Noodles

Spaghetti squash noodles are one of the most popular gluten-free noodles. They are low-carb and nutrient-dense. Because squash is a vegetable, it is low carb and packed with antioxidants, fibers, vitamins, and minerals. It has only 42 calories per cup.

Preparation

Slice the squash in half and roast it cut-side down in the oven. You can drizzle some oil on it before cooking. It takes around 45-60 minutes to cook. Once it's tender, run a fork through the cooked flesh, and you should get noodle-like strands. Scrape out the cooked noodles and mix them with your favorite sauce. You can go for a cheesy spaghetti squash casserole, enchilada boat, or any other variety of your choice.

3. Zucchini Noodles

Zucchini noodles or zoodles are one of the most trendy pasta noodles used in a keto diet. It ranks very high in the keto list and has only 2.12 g of net carbs per 100 g. You can also get very high doses of vitamin A, vitamin C, B vitamins, and potassium (1).

You can enjoy it with as many toppings as you want. They are easier to digest than any most traditional pasta.

Preparation

Cut off the end of the zucchini and use a spiralizer to create your zucchini pasta. Pat dry and cook over medium heat on a skillet with some oil. Mix in a sauce of your choice. You may also add meat and veggies if you want.

4. Cabbage Noodles

For every 100 g of cabbage noodles, you'll get only 6 g of carbohydrates. They are high in vitamin C, K, and folic acid. Just chop the cabbage head into thin noodles and use them in pad thai or any pasta dish.

Preparation

These noodles can be served raw or cooked. You can add onions, garlic, bacon, butter, salt, pepper, or absolutely anything of your choice.

5. Kohlrabi Noodles

Kohlrabi is a kind of vegetable that belongs to the mustard family and is related to cabbage and broccoli. Also known as German turnip or cabbage turnip, Kohlrabi is an excellent source of nutrition (2).

One cup of kohlrabi noodles contains only 36 calories. It is an excellent source of vitamin C and vitamin B6. It is high in potassium and contains a good amount of fibers. The net carb content is 3.6 g per cup.

There are many ways to cook kohlrabi noodles. Some prefer them raw as a part of cold salad, while others love them with tossed veggies and sauces.

Preparation

Kohlrabi noodles are prepared the same way you would prepare zoodles. Once you cut them into spirals or noodle shapes, you can toss them in some oil and add condiments of your preference. You can also use it to make Thai noodle soup—healthy and delicious!

6. Kelp Noodles

Kelp noodles are semi-transparent noodles that are made from seaweed. These gluten-free, low-calorie noodles are a perfect addition to any diet. One cup of kelp noodles contains 0 g net carbs and only 6 calories.

They have a chewy texture and are fat-free, sugar-free, and loaded with vitamin A, B, and C. Kelp noodles are also high in magnesium, calcium, zinc, and iron.

Preparation

Rinse them thoroughly in warm water for about 30 seconds to soften them a little. In a bowl, mix 2 tablespoons of lemon juice and one tablespoon of baking soda. Add this to the noodles and toss them nicely. Add around 3 cups of hot water and let it soak. Drain them, and the soft noodles are ready. They can be eaten raw in salads or cooked.

7. Keto Egg Noodles

A serving of keto egg noodles contains 3 g of net carbs, whereas traditional egg noodles contain 49 g of carbs. This makes them a great option to eat without the fear of weight gain. They usually are made of almond flour, eggs, cream cheese, butter, and salt to taste. They can also be made of mozzarella cheese, egg yolks, and lupin flour, which is made of lupin beans that are in the same family as peanuts.

Preparation

Cook the pasta in boiling water for a few minutes. In a skillet, pour some oil, veggies of your choice, and sauce. Mix and serve hot.

8. Eggplant Noodles

Just like any other noodles made of vegetables, eggplant noodles are also made by cutting them into spirals or noodle shapes. Eggplant noodles are healthy and absorb sauce well. They go great with bolognese and carbonara sauce. One cup of eggplant noodles provides 6.5 g of net carbs.

Preparation

Cook the noodles in a skillet with oil, salt, and pepper. You can add any sauce of your choice and taste how the flavors shine through.

9. Celeriac Noodles

Celeriac is high in fiber, low in carbs, and rich in vitamin B6, C, and K. These root vegetables also contain potassium, phosphorus, and manganese. Raw celeriac is crunchy and contains only 3 g of net carbs per half-cup. It is a great replacement for starchy vegetables such as potatoes, sweet potatoes, etc.

Preparation

With a vegetable peeler, peel the skin, cut it into four, and use a spiralizer to make noodles from it. Boil the noodles in hot water with a pinch of salt for 2-3 minutes. Drain them, pat them dry and serve with a sauce of your choice.

10. Cauliflower Noodles

Cauliflower pasta noodles are low in carbs, rich in fiber, and a great source of folic acid and vitamins C, E, and K. A 100 g serving of cauliflower noodles contains 3.2 g of net carbs. It also contains 24 mg of calcium and 320 mg of potassium.

Preparation

Steam a cauliflower floret for 10-12 minutes. Dry them and put them in your food processor with eggs, arrowroot flour, and salt until it forms a smooth mixture. Transfer the mixture to a baking tray and bake it for 15 minutes. Once done, cool it off and cut them into lasagna sheets or any other shape of your choice.

Conclusion

Whether it is zucchini, squash, or eggplant, you can make your own veggie pasta and forget all about the traditional high-carb ones. Not only are they very low in carbs but also rich in essential vitamins and nutrients that take your ordinary food to a different level. Try these pasta noodles and meet your cravings the healthy way.

Short on time? Try out a meal delivery service like Factor_ or Home Chef. If you're new to keto, check out these keto tips for beginners.

Resources

  1. https://pubmed.ncbi.nlm.nih.gov/28708122/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4287320/
Head and shoulders photograph of Anju Mobin
Anju Mobin is a certified nutritionist and has worked in numerous medical clinics. She specializes in nutrition and fitness content with over a decade of experience as a writer and editor.

*The information on this site is based on research, but should not be treated as medical advice. Before beginning any new diet plan, we recommend consulting with a physician or other professional healthcare provider. Results may vary based on various health factors, individual weight loss plans and adherence to the meal plan.