Pasta is one thing that is often missed on the keto diet. However, there ARE keto-friendly pasta alternatives that you can still enjoy that are both yummy and filling! Check out my recommendations below as well as low carb pasta recipe ideas!
Fortunately, there are SO many different products on the market these days, so we don’t have to be bored when dieting. Boredom can cause some people to fall off the keto wagon and head right for those carbs. But there is no excuse with the wide array of low carb and carb-free alternatives out there! And if your grocery store does not have what you’re looking for, ordering online is easier than ever!
Below are a few pasta alternatives you might want to throw into your online cart. I also included a few of my favorite “pasta” keto recipes that use a few of these alternatives.
Check out this keto low carb pasta alternative shopping list on Amazon.
Packaged “Pasta” Alternatives
These pasta alternatives are great because they are wheat-free, all-natural, and plant-based without sacrificing texture. Some are great for strict keto diets, while others are more suited for those following a low carb lifestyle. Test out some to find the right pasta alternative you can enjoy on your keto journey! You can find most of these products in the post here on Amazon in one list.
Keto Pasta Alternatives
The products listed below are keto-approved and very low in carbs.
Palmero noodles– are a low carb pasta substitute, made completely out of a natural plant known as Hearts of Palm. When this plant is cut and cooked properly, its resemblance to regular pasta is remarkable. Not only does it look like pasta, but it can also taste like pasta! It comes in linguine, angel hair, and lasagna. There are several different brands that make this type of keto pasta alternative. Net Carbs: 2g net carbs per serving
Tip: I have found that boiling the palmini noodles in the sauce for 10-15 minutes greatly improves the taste and texture.
Miracle noodles– are an easy way to replace high-carb, high-calorie food with healthier plant-based alternatives. They are made from 97% water and 3% soluble plant fiber — (plus mineral lime water to help the noodles keep their shape).
Net Carbs: 0g net carbs per serving
Tip: I haven’t personally tried these but have heard that if you don’t rinse very carefully, they smell like fish.
Low Carb Pasta Alternatives
Since many on a ketogenic diet avoid ingredients such as rice, oats, soy, beans, and wheat the following pasta alternatives are considered low carb and not strict keto.
Great Low Carb Bread Company Pasta – Made from pea protein isolate, oat fiber, wheat fiber, egg whites, fiber, and semolina this low carb pasta alternative is available in several different varieties such as penne, fettuccini, rotini, and elbows. These seem to be the MOST like real pasta as you have to boil them like regular noodles.
Net Carbs: 7g net carbs per serving
**Great Low Carb Bread Company products can be purchased on Amazon or their website here. For September, Great Low Carb Bread Company is offering 5% off orders of $50 (use code: savings2020september) or free shipping on orders over $100 (use code: freeshipping2020september). If you want to get your toes wet and try out several of their products, they have a great sampler box, which includes a package of their low carb fettuccini noodles along with low carb everything bagels, plain bread, a cookie, and a brownie.
Net Carbs: 7g net carbs per serving
Wonder Noodles– these contain NO carbs, fat, sugar, or calories and is available in fettuccini, ziti, and spaghetti! This low carb pasta alternative is made from water, yam Fiber, oat Fiber, and lime.
Net Carbs: 0g net carbs
Edamame Noodles– these are lower in carbohydrates than traditional pasta but not considered keto. They are loaded with fiber making them a healthy, low glycemic alternative.
Net Carbs: 7g net carbs per serving
Check out this keto low carb pasta alternative list on Amazon.
Veggie Pasta Alternatives
Keto pasta alternatives are always the trickiest. They are often hard to compare apples to apples since the texture is naturally going to be different. With that said, these pasta alternatives can vastly open up your meal planning options.
Spiralizing veggies has become so popular nearly everyone I know owns a spiralizer these days!
- Zucchini Noodles (aka Zoodles)
- Broccoli (the stem)
- Cauliflower (the stem)
- Spaghetti Squash – you don’t need a spiralizer for spaghetti squash. Simply scrape it with a fork after it has been roasted and it will form “noodles.”
Believe it or not, all of these veggies can be spiralized. What that means is that they can be turned into “noodles” or long strands that resemble noodles. Zucchini noodles are one of the most popular types on the keto diet because of how easy it is to spiralize and also how versatile it can be in recipes.
Make sure to grab a spiralizer today!
Here are some delicious keto recipes using spiralized veggies
Vegetables like cauliflower and broccoli can be “riced” to resemble orzo pasta or the like. Riced cauliflower and broccoli are great to put underneath keto dished like stews or casseroles to help sop up those yummy juices.
Did you know that you can also cut vegetables lengthwise, so they come out like little “sheets”? They are perfect for layering in casseroles and lasagnas! You can also make roll-ups using sheets of veggies. Just stuff them with cheese, meat, or more veggies and roll them up before baking.
The veggies that are best to turn into sheets are zucchini, squash, eggplant, and cucumbers.
You want to use a mandoline slicer for this; otherwise, it is close to impossible to cut sheets as consistent and thin as you need.
Recipes using veggies:
Most of these recipes are versatile and can be substituted with any pasta alternative. Just choose the right form and make sure the cooking time is long enough, so your veggies cook through properly.
Keto Zucchini Lasagna Recipe: Amazingly Delicious – this recipe uses chopped zucchini to make it super easy simple instead of veggie sheets. It’s our favorite lasagna recipe, and it has gotten fantastic reviews.
Cabbage is very keto-friendly, super healthy, and can be cut into very thin strands to resemble pasta like angel hair. It only has 2g net carbs per cup when it’s shredded!
Keto recipes using shredded cabbage:
Don’t forget your sauce!
The sauce you choose can make or break a dish. Too heavy and it could ruin your noodles. Too light, and it may not hold. A lighter sauce would be better for riced cauliflower while a heavier sauce, like a bechamel, would be best for layering in casseroles and lasagnas.
Here are some delicious keto sauces that would be great with most alternative noodles:
Store-Bought Low Carb Marinara Sauce Options without any added sugars:
If you don’t have time to make sauce or prefer store-bought, there are lots of great low carb marinara sauce options. I’ve included a few of my favorites below.
- Rao’s Homemade Marinara Sauce – 4g net carbs per ½ cup
- Rao’s Homemade Tomato Basil Sauce – 3g net carbs per ½ cup
- Lucini Italia Organic Tuscan Marinara Sauce – 3g net carbs per ½ cup
- Lucini Italia Organic Rustic Tomato Basil – 3g net carbs per ½ cup
- Mezzetta Napa Valley Homemade Sauce Marinara – 6g net carbs per ½ cup
- ALDI Simply Selected Premium Marinara – 5g net carbs per ½ cup
- Yo Mama’s Foods Keto Burgundy Wine Pasta Sauce – 4g net carbs per 1/2 cup
Final tips when using alternative noodles
- The most versatile keto pasta alternative is zucchini. You can spiralize, rice, AND sheet it, which opens up a lot of meal options!
- Eggplant cooks faster than most veggies, so be careful not to overcook it.
- Consistency is key when it comes to ANY pasta.
- Veggies have a lot of water in them and will wilt down a lot when cooking, so always make MORE than what you think.
- Find 2-3 keto sauces that you love and change out the noodles with each sauce to see what you like best!