The ketogenic diet is a high-fat, moderate protein and low-carbohydrate eating plan which has become increasingly popular over time. People following it must avoid pasta as its high carbohydrates content could compromise its effectiveness.
There are plenty of alternatives for keto dieters who still wish to enjoy noodles, such as zoodles (spiralized zucchini), spaghetti squash and shirataki noodles.
Kohlrabi, which is related to both cabbage and broccoli, is an ideal low-carb source of fiber, vitamin C and potassium – not to mention high anthocyanin levels that help protect against heart disease and diabetes.
Kohlrabi noodles offer similar texture and uses to regular pasta, making it easy and elegant. Try this kohlrabi linguine with an irresistibly flavorful remoulade sauce with notes of licorice and garlic for a special dinner party. It makes an easy weeknight dish as well.
These delicious and nutritious kohlrabi noodles are created using raw celeriac, which has only 3 g of net carbs per half-cup. They come with a delicious remoulade sauce and fresh tarragon leaves as garnish. Perfect for anyone on a keto diet; both ingredients in this recipe contain plenty of potassium which helps regulate blood pressure.
Zoodles (zucchini noodles) offer a healthy alternative to pasta and other carb-rich foods, boasting less than 2 grams of net carbs per serving and packed with essential nutrients. Their easy preparation makes them versatile additions to numerous recipes; just use a spiralizer, mandoline or julienne peeler to craft zucchini noodles!
This zucchini noodle chow mein recipe is quick, easy and packed with flavor! Perfect for busy weeknights or the weekend alike. Plus it’s an excellent way to use up seasonal zucchini while also taking advantage of fresh basil pesto!
Those on a ketogenic diet may worry about finding suitable noodles to fit their diet, but don’t despair: There are various alternatives you can use instead, such as kohlrabi, spaghetti squash, kelp noodles and edamame noodles; while these may contain slightly higher levels of carbohydrates than zucchini noodles they can still be enjoyed moderately.
Spaghetti squash (often known as vegetable spaghetti) is an ideal low-carb veggie replacement to traditional pasta, with only 7.8 grams of carbohydrates per cup! Additionally, this tasty treat provides essential vitamins and fiber.
An easy and delicious way to enjoy spaghetti squash is with a tasty sauce – like this Keto Spaghetti Squash with Pesto Sauce for an irresistibly flavorful meal!
This recipe adds a healthy twist to classic fettuccine alfredo by using spaghetti squash and fresh basil as ingredients for this delectable family dinner option.
Palmini linguine is another tasty low-carb pasta alternative made of only hearts of palm, water, sea salt and citric acid – making it vegan-, gluten- and keto friendly – but the strong heart of palm flavor may not appeal to everyone.
Cucumber noodles offer a quick and effortless alternative to cooked noodles without the hassle of preparation or clean-up. Simply use a spiralizer (affiliate link) to quickly transform cucumber slices into noodles that pair beautifully with creamy sauces. For best results, choose cucumbers with few seeds and tender outer skin so as to get longer and smoother strands for optimal noodle production.
This delicious healthy noodle bowl with cucumber and dill pesto can be ready in just 10 minutes for an ideal summer salad, light lunch or potluck side dish! Vegan friendly and low carb too.
Cabbage offers crunchy texture and plenty of vitamins C, K, potassium, and manganese – perfect for healthy eating and the keto diet! Healthline reports only 70 calories per cooked cup as net carbs; for extra crunchiness try mixing in some kind of dressing before serving.
Kelp noodles offer an ideal low-carb alternative to spaghetti and other traditional noodles, made of brown kelp. Made up of virtually no calories or carbs and full of calcium, iodine, and iron – just rinse the noodles before cutting with kitchen shears! Kelp can easily be added into stir fries or Thai peanut cucumber soup!
Low carb noodles made of eggplant are another popular low-carb option, boasting extremely low calories while producing an irresistibly soft and deliciously soft texture when baked. Furthermore, eggplant contains high concentrations of glucomannan which slows blood sugar absorption while providing long-term satiation and fullness. You’ll likely find these noodles either in your grocery store’s produce section or tofu section; online options also exist!
Butternut squash noodles can be an ideal way to reduce carb intake. Used instead of pasta or risotto, these low-cal noodles boast low calories, sugar and carb counts compared to conventional meals like pasta and risotto; additionally they’re gluten and dairy free for those following restrictive diets.
These noodles resemble zucchini noodles but boast firmer textures for better use when mixing in sauces and serving up sauce-based dishes. Plus, they provide important vitamin C and potassium benefits.
Try these delectable Butternut Squash Noodles with Sage Butter Sauce for an easy and quick dinner option! Low in both calories and carbs, this meal makes for a satisfying option that’s suitable for anyone following a ketogenic lifestyle – great choice for all families alike.
Cabbage is an exceptionally nutritious vegetable, packed with antioxidants and sulfur compounds that protect cells. In addition, cabbage is an excellent source of fiber and vitamin C. Cabbage belongs to the cruciferous family and often found in salads or slaws, but can also be cooked into side dishes and soups or used as an alternative for lettuce wraps.
This cabbage noodles with Alfredo sauce recipe is an easy, keto-friendly meal that comes together quickly. Start by boiling a pot of water before melting your butter in a deep skillet over medium heat, sauteing onions until caramelized (approx. 10 minutes), before adding chopped cabbage for another round. At this point you should stir in Alfredo sauce, season to taste with salt and pepper as necessary, and garnish as desired (such as with sesame seeds or chopped scallions)! This dish pairs particularly well with chicken!
Shirataki Chicken Soup is the ideal low-carb dinner idea for cold Winter nights! Packed full of healthy veggies and protein from chicken breast, this satisfying and flavorful soup only contains 2g net carbs per serving!
These shirataki noodles (commonly referred to as konjac noodles or koolaid) provide an ideal way to cut carbs, sugars and calories while staying vegan and gluten-free. Crafted with mung bean starch and konjac yam powder for maximum bioavailability and low glycemic index rating.
Shirataki noodles taste just like regular pasta! Their versatility makes them great additions to many recipes; in this hearty chicken soup featuring these shirataki noodles, their bold flavor enhances that of the broth making it almost undetectable they are not regular noodles – guaranteed to become a family favorite!
The ketogenic diet has grown increasingly popular as an approach for weight loss and treatment of various health conditions. The diet emphasizes eating foods high in fat, moderate protein and low in carbohydrates – although unfortunately staple foods like noodles contain carbs which could keep one from entering ketosis.
Keto-friendly noodles are now easily available, featuring low-carb noodles made of konjac or shirataki that can be used in various dishes. Furthermore, these gluten-free and vegan products offer great flexibility for people with dietary restrictions or special diets.
Healthy Noodle is a premium brand of konjac noodles available at Costco, while Zeromen and Palmini shirataki noodles also boast low calories while providing access to glucomannan for blood sugar regulation and cholesterol reduction, relief of constipation, and are safe alternatives for people living with kidney stones.