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8 Low-Carb Pasta Alternatives You’ll Love Just as Much as the Real Thing

Steph Lodge is a writer, aggressive weightlifter and dietary marketing consultant.

on July 9, 2019

Mama mia! The rumors you’ve heard are true. Now you’ll be able to crave pasta and eat it, too. There are plenty of low-carb pasta options you possibly can incorporate into your ketogenic weight-reduction plan.

The current progress in reputation of the low-carb and ketogenic food regimen has led to many new methods to get your pasta repair without dropping sight of your health objectives.

Pasta is a staple in worldwide dishes from throughout the world. And, very similar to bread and rice, pasta takes up its justifiable share of area in the store. The variety of pasta obtainable to shoppers immediately consists of all totally different sizes and shapes to complete any meal, making it troublesome to resist.

Whether you’re craving fettuccine alfredo, meatballs and marinara, or rotini with a creamy tomato sauce base, these low-carb noodles make the good substitute for traditional pasta. Simply swap considered one of the following choices in your favorite pasta recipe, and bon appetit!

Why Isn’t Pasta Low-Carb Pleasant?

Pasta is the all-time comfort food, first traced back to 1154 in Sicily. It was initially constructed from an unleavened dough of durum wheat flour, combined with water or eggs and then shaped into totally different noodles (or sheets, for these lasagna lovers out there).

While there are lots of several types of pasta at the moment, the basic cooked, unenriched traditional pasta is about 30 grams of carbohydrates per 100 grams. That’s your complete day by day carbohydrate consumption on the ketogenic weight-reduction plan, in the event you’re lucky.

After that comes a minuscule zero.9 grams of fats, about 6 grams of protein, and minimal micronutrients. Even entire wheat pasta, marketed as a health meals, incorporates 37 grams of complete carbohydrates[*].

You’re considering, “I’m never going to enjoy spaghetti and meatballs again.” False. You possibly can take pleasure in your favourite pasta dishes — including lasagna noodles — on a low-carb eating regimen with a keto-friendly various. Listed here are a number of delicious low-carb substitutes.

#1: Zoodles

8 Low Carb Pasta Alternatives You'll Love Just as Much as the Real Thing

Pictured: Lemon Balsamic Hen with Zoodles

Zoodles are merely zucchini that’s been spiralized into noodles. You aren’t restricted to zucchini solely — select your favorite low-carb veggie, insert right into a spiralizer, and rotate clockwise till noodles come out the different aspect.

Why You’ll Love It

Once you prepare dinner zoodles (see under), they lose their fibrous texture, absorbing the pasta sauce and its taste. You may find zoodles preferable to different pasta options as a result of they style like no matter sauce you pair with it.

The macronutrients of zoodles are about 5 internet grams of carbohydrates, zero fats, and round three grams of protein per cup. The health benefits of zoodles make them good for anyone recognized with diabetes, making an attempt to lower their blood sugar, or in any other case following a ketogenic food regimen. Zoodles are full of various vitamins and minerals — nutritional vitamins A, C, B and potassium to name a number of[*].

Attempt It Your self

To make zoodles, all you need is one to two zucchini and a spiralizer. For those who don’t own a spiralizer, you’ll be able to one for lower than $30 on Amazon.

Spiralize your zucchini, then permit to relaxation on a paper towel. Sprinkle with salt. Zucchini is crammed with water, so the paper towel ensures you’re not left with soggy pasta.

Prepare dinner with a bit of olive on the stovetop to succeed in your required texture: Thirty seconds in the skillet gives an al dente pasta, while two minutes is a bit softer. Or, bake your zoodles in a pasta casserole with this recipe.

#2: Almond Flour Pasta

Almond flour pasta is ready equally to common pasta, substituting almond flour for wheat or white flour. With the growing number of gluten-free and low-carb products, you will discover quite a couple of store-bought options as properly.

Why You’ll Love It

Almond flour is a superb low-carb pasta various. It incorporates 1.6 grams of carbs and 1.6 grams of dietary fiber, leading to zero internet carbs[*]. White, bleached, enriched flour incorporates over 76 grams of complete carbohydrates with solely 2 grams of fiber[*]. Almonds are also a superb supply of healthy fats, vitamin E, manganese, and magnesium[*].

Attempt It Yourself

While there are lots of almond flour pastas marketed as low-carb, make sure you triple-check the label. Many brands include extra carbohydrates than you’d consider. Al Dente Carba-Nada incorporates over 24 grams of complete carbohydrates, or 17 grams internet carbs[*]. Fiber Gourmand, also marketed as low-carb, accommodates over 40 grams of complete carbohydrates per serving and three grams of sugar[*].

As an alternative, attempt a selfmade model. Ensure you don’t select a recipe that includes tapioca flour or tapioca starch — it’s extremely excessive in carbs. Swap your low-carb pasta in your favourite noodle dishes, then sprinkle with parmesan cheese for a creamy, delicious Italian dish.

#three: Spaghetti Squash

Spaghetti squash is an excellent low-carb pasta alternative

Pictured: Baked Spaghetti Squash

Spaghetti squash makes the good on a regular basis pasta various. Once you narrow a spaghetti squash in half and bake it, you should use a fork to scrape the inside into super thin noodles.

Why You’ll Love It

Spaghetti squash incorporates only 5 grams of internet carbs, zero fats, and one gram of protein per cup[*], making it the good pasta substitute for these on a low-carb or ketogenic eating regimen.

These are simply the macronutrients, though. In relation to minerals, you’ll be able to rely on spaghetti squash to provide you the optimal quantity of calcium, potassium, magnesium, phosphorus, and sodium.

Attempt It Your self

You will discover spaghetti squash in just about any local grocery retailer. To make it, preheat your oven to 400 degrees. Bake for 40 minutes, then permit to cool barely. As soon as you possibly can handle the squash with out burning your self, steady the squash with one hand and, using a fork, shred the squash with the different.

Prime your spaghetti squash with a keto-friendly alfredo sauce made with heavy cream (topped with shredded mozzarella for some additional love). Professional tip: If in case you have any leftovers, reheat them in a scorching skillet with just a little olive oil the next morning. They taste identical to hash browns.

#four: Egg Pasta

Egg pasta sometimes combines egg with cream cheese, providing a low-carb pasta substitute. Some store-bought versions may combine egg with flour (white, almond, or different). When you discover egg pasta in stores or on-line, you’ll prepare dinner it identical to “regular” pasta. Merely toss a large handful in a pot of boiling water, then permit to prepare dinner till it reaches your desired texture.

Why You’ll Love It

Low-carb egg pasta is usually tasteless, with an analogous consistency to regular flour. You will like it for its macro content, combining the protein from eggs with the fat from the cream cheese. Eggs are one in every of the most reasonably priced and nutrient-dense meals you should purchase with zero carbs, 6 grams of fats, and 7 grams of protein[*]. Cream cheese is a keto-friendly dairy product, as lengthy as you buy from a high-quality supply.

Attempt It Yourself

For those who ever made cloud bread as an alternate low-carb bread, making egg pasta follows an identical process. In some recipes, you’ll see wheat gluten added to the recipe. When you’re recognized with celiac illness or are otherwise on the lookout for a gluten-free choice, substitute guar gum or xanthan gum for wheat gluten.

#5: Miracle Noodles

Perfect Keto miracle noodles

Pictured: Miracle Noodle Stuffed Hen

Miracle noodles, also recognized as shirataki noodles, are carb-free and calorie-free. They’re clear in look and shortly take in no matter flavors they’re cooked with.

Why You’ll Love It

You learn the above paragraph appropriately: Miracle noodles include zero calories. They’re mainly made up of glucomannan — a fiber from the konjac root[*].

The fiber is combined with water and a small amount of lime juice to offer miracle noodles their shape. As soon as the mixing and shaping is completed, it’s boiled together to type noodles comprised of 97% water and a couple of% glucomannan fiber. Miracle noodles are also gluten-free, soy-free, and vegan.

Attempt It Yourself

So where can you find these shirataki noodles? As they turn out to be more widespread, you’ll extra probably see them in grocery shops near you. They’re also out there by way of online retailers.

Miracle noodles make a superb low-carb pasta for pad thai or ramen. You may also cowl them with a keto-friendly cheese sauce to make mac and cheese.

#6: Cabbage Slaw

Perfect Keto crack slaw

Pictured: Keto Crack Slaw

Like zoodles, cabbage noodles (or slaw) are nothing aside from a vegetable sliced into noodles. Cabbage has been utilized in Italian cooking — assume cabbage rolls — lengthy before low-carb pasta turned common.

Why You’ll Love It

With less than 4 grams of internet carbs, zero grams of fats, and one gram of protein per cup[*], you possibly can add cabbage spaghetti (or cabbage slaw) to any dish you want.

Along with being low calorie, cabbage spaghetti is a nutritional powerhouse that has some key health advantages. These benefits embrace robust anti-inflammatory properties, a number of antioxidants, and nutritional vitamins and minerals together with vitamin Okay, vitamin C, folate, calcium, magnesium, and potassium[*].

Attempt It Your self

To organize, minimize the cabbage to resemble the noodles you want. For angel hair pasta, slice finely. For a stir-fry or lo mein, slice into a thicker noodle. Or, put together a meaty tomato sauce for deconstructed cabbage rolls.

#7: Black Bean Pasta

Black bean pasta is just pasta constructed from black beans. Like almond flour pasta, you will sometimes find this in the grocery retailer.

Why You’ll Love It

This may be one in every of the few occasions you’ll be able to take pleasure in legumes on keto, so take pleasure in it whereas it lasts. Black bean pasta is loaded with protein — 25 grams, in truth. While it’s low in fat (just 2 grams), it’s additionally low-carb, containing simply 5 grams internet carbohydrates.

Attempt It Your self

In contrast to almond flour pasta, you is perhaps higher off ordering black bean pasta online. The Explore Asian brand is one you may think about, merely because of its low internet carb content material. While enjoying black noodles may take some getting used to, the style is usually preferable to shirataki or different pasta options. Pair together with your low-carb bread smothered in garlic and butter.

#8. Cauliflower Pasta

Cauliflower low-carb pasta

Yes, we might name kale a superfood but doesn’t cauliflower maintain all the magical powers? Just as cauliflower might be mashed into “potatoes” or rolled right into a pizza crust, you may as well make your personal pasta dish by baking cauliflower straight into it.

Why You’ll Love It

Not solely is cauliflower the single most versatile food in existence, nevertheless it’s loaded with well being benefits. Cruciferous greens like cauliflower have been shown to lower the danger of most cancers and sluggish the price of tumor progress[*]. Cauliflower can also be crammed with antioxidants and nutritional vitamins C and Okay.

Attempt It Your self

Roast or steam cauliflower till your desired consistency, then prime with a creamy pesto sauce for a simple weeknight dish. Or, convey out your internal youngster and do this low-carb cauliflower mac and cheese that has a prepare dinner time of simply 30 minutes.

Take pleasure in a Low-Carb Pasta Night time

Have you ever been depriving yourself of your favorite pasta dishes because you have been stressing over the carbs?

You possibly can nonetheless take pleasure in the one that you love Italian consolation meals while preserving your carb rely low. With these seven low-carb pasta options, there isn’t any scarcity of pasta dishes you can also make.

Have a favorite dish with certainly one of these low-carb pasta substitutes? Share your concepts under!