Best Keto Pasta Noodles Recipe - Just 2 Ingredients! - Keto Dirty (2024)

FAQs

What is the best pasta to eat on keto? ›

Shirataki pasta is low in carbs and calories. Vegan, gluten-free, keto-friendly, and suitable for most diets.

Keto, low-carb pasta can be made from a variety of vegetables including zucchini, spaghetti squash, and kelp. Or, look to alternatives like shirataki noodles and low-carb flours.

Bread, pasta, rice, and other refined carbs

While these are fine to eat in moderation if you're not following a low carb diet, those looking to achieve or maintain ketosis will need to limit them. Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds.

Shirataki noodles (konjac noodles) and tofu shirataki noodles. If you're counting carbs and craving pasta, these are your best bet. Shirataki noodles are a traditional Japanese product made from a fiber called glucomannan, which is produced from konjac, an Asian root vegetable.

"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free. Shirataki noodles and kelp noodles are also quite low in carbs and calories."

So you'd be better off searching for a recipe that's written specifically for the kind of noodle you want to use. Still, other than glass noodles, the product that most closely approximates shirataki noodles is probably tofu noodles, sometimes referred to as bean curd noodles or shredded tofu.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

These Rice and Pasta substitutes like Riced cauliflower, Bajra Roti, Couscous, etc. can add variety to your diet and have fewer calories. Quinoa is gluten free and a complete protein with nine essential amino acids. Broccoli is an excellent source of Vitamin C that can boost our immunity.

Are sweet potatoes keto friendly? ›

Nutritionists and keto practitioners advise against eating sweet potatoes on a keto diet due to their high carbohydrate content. But you may be able to consume it in very small servings. If you limit your carb intake to 50 grams per day, you can only consume a little over one medium-sized sweet potato.

Thin vermicelli and angel hair pasta are similar in shape and size, and can be used as a substitute for one another in some recipes. Vermicelli is made from rice flour and is commonly used in Asian cuisine. It is similar in size and shape to angel hair pasta, but it has a slightly different texture and flavor.

Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.

Eating more than 50 grams of carbs may disrupt ketosis.

With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).

There are tons of other gluten-free pastas to try like corn pasta, lentil pasta, soba noodles (look for 100 percent buckwheat soba noodles to stay gluten-free) and chickpea noodles. Do some experimenting and taste-testing, and you're sure to find a healthy alternative to pasta your family loves.

Whole-Wheat Pasta

Also called whole-grain pasta, this type of pasta keeps the bran, endosperm, and germ of the grain together. It's filled with fiber, vitamins, and minerals. This helps you feel full longer and keeps your blood sugar from spiking.