Is Pasta Keto? Low-Carb Pasta Alternatives

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If you’re new to a keto diet, you may be wondering if pasta is keto and what are some of the best alternatives. I’ll share some of the best low carb pasta alternatives plus some of my favorite keto pasta recipes to curb your pasta cravings!

Is Pasta Keto Friendly?

Pasta is a classic comfort food that many people love, but it can be difficult to include in a low-carb, high-fat ketogenic diet since it’s made from wheat flour, which can make it a challenge to fit into a keto meal plan.

And that’s why I was glad to see that low-carb pasta choices have become more commonly available. 

Nowadays, there are many different types of pasta – spaghetti, fusilli, rigatoni, farfalle, fettuccine, linguini, penne, etc. But many are wondering – are they low in carbs? Keep reading this post to find the answer and learn more about how to enjoy pasta on a keto diet.

As more people become conscious of their carb intake, new low-carb products have appeared, and I was surprised to find several excellent low-carb pasta brands. 

Even more shockingly, several of the items I tested were just as excellent as the high-carb pasta brands I grew up with, in my view.

Can You East Pasta On Keto?

You don’t have to skip pasta night with these low-carb pasta options! I’ve compiled a list of everything you should know about low-carb noodles. 

Is there such a thing as low-carb pasta? Look no further; I’ll discuss this and many other questions in this article on low-carb pasta recipes and products. So please read this guide for keto and low-carb noodles suggestions, low-carb pasta dishes, the finest low-carb pasta sauces, and my favorite low-carb pasta alternatives tips and techniques. 

In conclusion, you will be happy to find out that you can eat pasta on the keto diet. However, it must be the correct type of pasta.

How To Enjoy Pasta On A Keto Diet?

Eating pasta on a ketogenic diet can be a bit of a challenge, as traditional pasta is made from wheat flour and is high in carbs.

The good news is that there are a few options for enjoying pasta while still sticking to a low-carb diet. So here is what you have to do to enjoy pasta on a keto diet:

  1. The first step, which could be a little more complicated, is choosing the right pasta substitute. Below is a list of the best options.
  2. Second, you must decide which sauce pairs best with your pasta substitute.
  3. Then all you have to do is prepare your pasta, make the sauce and combine them.
  4. And that’s all. What could be better than a serving of extremely delicious and healthy pasta at the same time?

What Kind Of Pasta Can I Eat On Keto?

  1. Shirataki Noodles – The fibrous portion of the konjac yam makes these noodles high in fiber and low in calories and carbohydrates. That means you can consume the full pouch without worrying about waking up in ketosis. You can serve them with any keto-friendly sauce.
  2. Zoodles – Zoodles, or whatever you call them, may just become your new favorite way to consume zucchini. They’re a great way to replace carbohydrates in your favorite recipes while improving your regular vegetable intake. Parents of picky eaters find that zoodles are the key to encouraging their children to eat something green.
  3. Egg Noodles – Eggs, cream, cheese, and xanthan gum are the only ingredients in these keto noodles. The best thing about egg noodles is that they can be sliced in any form!
  4. Palmini Pasta – Palmini pasta is made from palm hearts and contains roughly 20 calories and four grams of carbohydrates per serving. It’s an amazing, satisfying alternative if you can keep portion size. It feels like comfort food when people on the keto diet crave something other than protein and fat.
  5. Black Bean Pasta – many alternative pasta choices, such as lentil or rice spaghetti, nevertheless have too many carbohydrates for people on a ketogenic diet. The exception is two-ingredient black bean pasta created from beans and water. Black beans have carbohydrates, but they have a low net carb count because they’re abundant in fiber. The key is to keep the serving size minimal, and the good news is that it tastes so much like the real thing that just a few bites seem like a pasta indulgence.
  6. Spaghetti Squash – Spaghetti squash is exactly what it sounds like: a squash type whose flesh cooks into strands that resemble spaghetti. People on low-carb and gluten-free diets love this carb-free alternative to spaghetti, and because it’s rich in vitamins and minerals, it’s also a healthier choice if that’s what you want.
  7. Cabbage Noodles – Substitute Pasta with thinly sliced cabbage in recipes for an easy and affordable low carb pasta substitute.
  8. Kelp Noodles – These noodles are made from a type of seaweed called kelp. It’s low in carbs and high in minerals.
What Kind Of Pasta Can I Eat On Keto

Side Effects Of Eating Pasta

  • Eating pasta may cause you risk of heart disease. (1*)
  • Because traditional pasta is a carbohydrate source, consuming big amounts of it frequently could overload your body with carbs and put your health at risk. (2*)
  • Eating pasta can make you feel bloated. (3*)
  • Consumption of refined carbohydrates, such as refined pasta, has been associated with increased blood pressure. (4*)
Side Effects Of Eating Pasta

Benefits Of Eating Pasta

  • A pilot study found that whole-grain pasta lowers hunger and meal-induced thermogenesis. (5*)
  • Selenium, a mineral that stimulates antioxidant enzymes that protect your cells from chemical damage, is abundant in white and whole-wheat pasta. (6*)
  • According to research, there was no difference in blood sugar levels after eating refined pasta or whole-grain pasta. (7*)

What Are The Best Sauces For Pasta?

There are many delicious sauces that can be enjoyed with pasta(and not only) to create a delicious and irresistible culinary experience. Here are some of the best pasta sauces:

  1. Marinara sauce: a tomato-based sauce seasoned with herbs such as basil and oregano.
  2. Alfredo sauce: a creamy sauce made from butter, cream, and parmesan cheese.
  3. Bolognese sauce: a meat-based sauce made with ground beef, onions, and tomatoes
  4. Pesto sauce: a sauce made from basil, pine nuts, parmesan cheese, and olive oil.
  5. Arrabbiata sauce: a spicy tomato-based sauce seasoned with red chili peppers.

There are many other sauces that can be enjoyed with pasta, so feel free to experiment and find the ones that you like best.

Keto Pasta Recipes


Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

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Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

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