The Complete Guide for Keto Pasta

by Charles Purdom
The Complete Guide for Keto Pasta

Pasta contains carbohydrates, and when you are on a Keto diet, your intake of carbs is extremely low. This is because the Keto diet prioritizes eating food that is high in fat and protein. However, there are now alternatives available in the market such as keto pasta and noodles, and their ingredients contain little to no carbohydrates.

Table of Contents

What is Ketosis?

The key idea behind Keto Chow is ketosis. Nutrient-rich ketosis is also known as a Ketogenic diet. While following the keto diet, you will need to cut down carbohydrates, fats, and proteins significantly. Most people that follow a keto diet want to lose weight, but it also reenergizes the body and makes you feel better.

When people start avoiding carbs, their body moves into a model known as ‘Fat-Burning.’ Once your body has switched to this mode, the liver will start burning fat much more efficiently; this process is known as Ketones.

The Eleven Best Varieties of Keto Noodles

1- Shirataki Noodles (Net Carbs: 0 Grams)

The Shirataki noodles are quite popular in Japan and are made from the root of Konjac jams. The noodles are of a translucent and delicate nature; they are high in fiber and low in calories. The Shirataki noodles are also grain-free and have a jelly-like texture. In addition, these noodles have an aroma similar to fish sauce.

2- Kelp Noodles (Net Carbs: 1 Gram)

Kelp noodles are also known as Seaweed noodles and are made of water and brown kelp. These pasta noodles are low in calories and contain high quantities of ions, iron, and calcium. There are two main varieties of kelp noodles:

  • Green
  • Clear

The green noodles have an al dente texture and seaweed flavor. The clear noodles are crispy, less flavorful, and have a hard texture. To ensure that the green noodles have an al dente texture, add a tablespoon of lemon or lime while boiling them.

3- Low-Carb Egg Noodles (Net Carbs: 1 Gram)

Normally egg noodles are made with flour and egg yolks, and they are full of carbohydrates. Fortunately, you can take out a few ingredients to make low-carb egg noodles that can fit in your keto diet. To make low-carb egg noodles, follow this process:

  • Blend egg yolks and cream cheese
  • To improve the texture, you can also add wheat gluten

These noodles are great for casseroles and other keto-pasta dishes.

4- Heart of Palm Noodles (Net Carbs: 1.6 Grams)

Heart of palm is various vegetables found in palm tree cores, such as coconut and acai palm trees. The vegetable has an appearance similar to mozzarella cheese and gives a firm texture to the noodles. To make these noodles mix heart of palm with Alfredo sauce, artichoke hearts, lemon juice, and nuts.

5- Cucumber Noodles (Net Carbs: 2 Grams)

Cucumber noodles can be prepared in just a few minutes; they have a crispy texture and a mellow flavor. You can use a spiralizer to cut the cucumber paper-thin, then season it and mix it with your favorite pasta sauce.

6- Low-Carb Flour Noodles (Net Carbs: 5 Grams)

These low-carb noodles have the texture of regular pasta noodles. You can make these noodles with the help of keto flour such as coconut or almond flour. You can also use other nut flours, such as walnut flour and pecan flour. These flours contain carbs, but the quantity is very low.

7- Spaghetti Squash Noodles (Net Carbs: 3 Grams)

These noodles are vegetable noodles, as they are made from spaghetti squash and are keto-friendly. Spaghetti squash is a vegetable that is low in carbohydrates and full of vitamins and minerals. Therefore, this pasta is perfect for making keto dishes.

8- Eggplant Noodles (Net Carbs: 3 Grams)

If you are craving a plate of lasagna or casserole, try making eggplant noodles. Eggplants are low in carbohydrates, and when baked, have a chewy texture. You can slice the eggplant and place it among the lasagna along with cheese. There are also several types of cheese you can use, such as goat cheese and parmesan cheese.

9- Kohlrabi Noodles (Net Carbs: 3 Grams)

Kohlrabi is a species of German turnip; it is a spicy and crunchy vegetable and is low in carbohydrates. Kohlrabi is also high in vitamins, potassium, and fibers. These noodles can be paired with other keto dishes. Kohlrabi cooks quickly and works well with fettuccine recipes.

10- Edamame Noodles (Net Carbs: 5 Grams)

Usually, foods with soy are high in carbohydrates, Edamame noodles are low in carbohydrates, high in fiber, and can be paired with keto dishes. The Edamame noodles have a texture that is just like regular pasta.

11- Zoodles (Net Carbs: 6 Grams)

Zoodles, also known as Zucchini noodles, are made by cutting thin slices of Zucchini noodles. While Zoodles don’t taste like regular pasta or have the same texture, they have a mild flavor, which allows them to be paired with different pasta sauces.

How to Enjoy Keto Pasta?

Being on a keto diet doesn’t mean you have to give up ramen or pasta; you can still make delicious ramen and pasta dishes such as creamy pesto pasta or chicken ramen noodles. In addition, there are alternatives available in the market now, such as keto noodles and pasta that will help you make your favourite pasta dishes.

Keto pasta or noodles can be made from various vegetables such as zucchini, cucumber, kelp, and spaghetti squash.

Pasta and Noodle Recipes for Keto Diet

1- Thai Shrimp Salad (Low in Carbs, takes twelve minutes to make, serves:2)


  • Shrimp
  • Healthy noodles
  • Lettuce
  • Lime
  • Thai salad dressing
  • Julienned carrot
  • Julienned cucumber
  • Chopped Cilantro
  • Green Onions


  • Place lettuce in a bowl as a base
  • Toss noodles, onions, carrots, cilantro in a separate bowl in a Thai style dressing
  • Put noodles and vegetables on top of the lettuce
  • Use cilantro and lime as a garnish

2- Spring Roll (Low in Carbs, takes fifteen minutes to make, serves:2)


  • Healthy noodles
  • Thai basil
  • Carrots
  • Lettuce
  • Spring roll wrap
  • Protein (Shrimp or Chicken)
  • Gluten-free peanut sauce


  • Soak the rice paper in water
  • Put the protein in the base
  • On top of the protein, add noodles, carrots, basil, and lettuce
  • Roll everything into a spring roll
  • Dip the roll in the peanut sauce

3- Somen (Low in Carbs, takes three minutes to make, serves:2)


  • Healthy noodles
  • Somen broth (concentrated or straight)
  • Water (only if it is a requirement for the broth)
  • Chopped green onions
  • Ginger (grated)


  • Cool the somen broth in the fridge
  • Rinse the healthy noodles, and put them on a plate or a bowl
  • Garnish with green onions and ginger
  • Pour the cool somen broth in a cup
  • Dip the noodles in the broth and enjoy

4- Sesame Dressing Salad (Low in Carbs, takes three minutes to make, serves:2)


  • One pouch of healthy noodles
  • Sesame dressing
  • Green leaves or lettuce
  • Protein of choice
  • Chopped green onions


  • Drain the water from the healthy noodles and put them in a bowl
  • Add the sesame dressing
  • Place the lettuce on a plate
  • Put the noodles on top of the plate
  • Add the protein
  • Garnish with chopped green onions 

5- Seafood and Tomato Pasta (Low in Carbs, takes twenty minutes to make, serves:2)


  • Package of healthy noodles
  • Package of mixed seafood
  • Chopped garlic (2 tsp)
  • A can of sliced tomato
  • A cup of red wine
  • Parsley (fresh)
  • Parmesan cheese
  • Pepper and salt


  • Sautee garlic in oil until it turns gold
  • Add tomato and seafood to a bowl
  • Next, add the red wine
  • Add healthy noodles
  • Garnish with parmesan cheese and parsley

6- Ramen (Low in Carbs, takes twelve minutes to make, serves:2)


  • Package of healthy noodles
  • Ramen soup stock
  • Ramen toppings (green onion, soft boiled egg, Naruto maki, and bamboo shoots)


  • Heat the soup stock on medium-low
  • Prepare all the toppings
  • Add the healthy noodles to a bowl
  • Once the soup stock is hot enough, pour it over the noodles.

7- Pho (Low in Carbs, takes ten minutes to make, serves:2)


  • Package of healthy noodles
  • Soup broth
  • Cilantro
  • Sliced onions
  • Sliced beef
  • Optional: Plum sauce, mint leaves, lime, jalapenos, sriracha, and basil leaves


  • Heat the broth on medium-low
  • Add cilantro, green onions, and onions
  • Next, add healthy noodles to a mixing bowl
  • Once the soup stock is hot, pour it over the noodles
  • Add protein to the noodles
  • Add your favorite condiments and toppings


Your keto diet doesn’t need to be boring, and you can enjoy some delicious dishes. While the pasta is usually considered a source of carbohydrates, we know that keto-friendly pasta varieties are available in the market. In this article, we have mentioned eleven different varieties of keto noodles that you can consume.

We have also discussed several dishes that you can make with keto pasta. You can also make keto pasta at home, and we have shared some recipes as well. So try out these pasta dishes, make sure that while you’re following a keto diet, you are also enjoying it. 

However, as always, before making any sudden shifts or changes in your diet, contact your dietitian, as some changes might harm your health. In addition, some people are allergic to gluten, and they are not even aware of it, so before consuming pasta, make sure that you are not carrying any allergy.

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