Everybody loves pasta and fortunately, going low carb doesn’t have to change that. There are so many keto-friendly options available to make all your pasta dreams come true.
For this list of keto pasta substitutes, I stuck to vegetables and noodles made with minimal ingredients that are also free of refined carbohydrates of any kind, and that are gluten-free. These pasta substitutes should be appropriate for most major dietary needs (no dairy, gluten, grains, eggs, etc.) and should be easy to fit into your keto macros.
1. Spaghetti squash
Squash is nature’s pasta substitute, with flesh that cooks into thin strands. To prepare spaghetti squash, cut it in half, remove the seeds, place it cut side down in a microwave-safe tray with ½-inch water, cover it with a lid or paper towel, and microwave on high until it is tender when pierced with a fork (about 12 minutes for half a small spaghetti squash).
Once cooked and slightly cooled, run a fork over the flesh to separate the strands. Serve the squash with pasta sauce, in soups, casseroles, salads, and more.
2. Spiralized vegetables
These were all the rage for a while, so you’ve probably seen recipes made with spiralized zucchini and yellow squash. Any solid vegetable can be spiralized, but some are lower in carbs than others. Summer squash, turnips, and kohlrabi can all be cut with a spiral cutter or spiralizer and served raw or gently cooked, and they’re all great options that are naturally low in carbohydrates and high in fiber.
My favorite vegetable to use in noodle soups, salads, and Asian recipes is by far the daikon radish or long radish. They are white or light in color so they look like more traditional flour noodles, the size and shape of the radish lends itself to easy spiralizing, and the taste can be very mild. They work well and taste great either cooked or raw.
Experiment with different varieties of low-carb vegetables to see what you like best. Try zucchini with alfredo sauce or marinara, and radish in ramen soup or to make sesame “noodles”. I use a small, handheld spiralizer tool that doesn’t take up counter space and has no moving parts but there are a wealth of vegetable spiralizing tools available these days.
3. Sliced cabbage
This doesn’t even require a special tool to noodle-ize! To enjoy sliced cabbage noodles, all you need is a large head of green, red, or Napa cabbage and a sharp knife. Slice the whole cabbage, top down into thin, noodle-like tendrils.
Serve them raw, in salads or cooked in soups and stews. Cook them by steaming briefly in the microwave or dropping into hot soup or stew for the last minute or two of cooking. They are good with dishes like goulash, schnitzel, and hunter’s stews.
4. Mushrooms
These may not be the first pasta substitute you think of, but a generous serving of sliced button or cremini mushrooms sautéed in butter and served to accompany stews, sauces, and fried dishes can be more delicious and more satisfying than egg noodles or pasta.
5. Konjac noodles
Konjac noodles are also known as Shirataki noodles and are made from konjac or glucomannan flour, water, and lime water. They are a traditional noodle in Japan and other parts of Asia. They are a high source of fiber with virtually no calories or carbohydrates. They have a distinctive texture that doesn’t break down with cooking.
They come packed in liquid that should be drained and they should be rinsed well or soaked before using. Try sautéing drained noodles in a dry pan before adding to stir-frys to make the texture firmer. Konjac noodles now come in a variety of shapes and can be used in any dish where pasta would be used. Look for them in the produce department of most grocery stores.
Keep them in the refrigerator until used. There are many varieties of konjac noodles available on the market now and some contain other ingredients like oat fiber or plant proteins. Those options are still low in carbs but not as low as the original noodles.
Read labels carefully to make sure you know what is in the noodles before you purchase them.
6. Kelp noodles
Made from steamed and peeled kelp seaweed, kelp noodles are a Korean noodle that has almost no flavor, with a light, crunchy texture. They have virtually no carbohydrates or calories either. The crisp texture can be used in place of rice vermicelli in Asian dishes.
The noodles can be soaked in water containing a couple teaspoons of baking soda and a couple teaspoons of vinegar or lemon juice to lend them a softer, more spaghetti-like texture. Drain and rinse them well before using. Store any leftover noodles in water in a sealed container in the refrigerator.
7. Coconut noodles
These are made from immature coconut and are considered a raw food as well as being low carb, low calorie, and gluten free. The texture is slippery and better suited to salads and soups than pasta dishes. The noodles don’t have a noticeable coconut flavor so they can be used in any dish.
They don’t need to be soaked or cooked before serving, which makes them great for salads and cold dishes. They work well as a flat rice noodle substitute.
8. Hearts of palm noodles
Made from shredded hearts of palm, they have a more substantial texture and a more pronounced flavor than some of the other low-carb noodle alternatives. They offer the convenience of a shelf-stable item that can be kept in the pantry and are easy to use.
Drain them and rinse them, then add them to the sauce of your choice, or cook them in boiling water for a few minutes to soften the texture. Hearts of palm pasta now comes in several shapes and varieties. Their flavor is delicious in Asian style dishes like stir-fries and soups. The flavor is reminiscent of water chestnuts and the texture is similar to bamboo shoots.
A keto-friendly pasta recipe
If you’re missing pasta salad on keto, then try this delicious, easy-to-make recipe.
Looking for something else low carb?
Then check out Keto Chow! Keto Chow is a keto-friendly shake with low net carbs and high amounts of protein. Choose from over 30 flavors!
