8 Best Keto Pasta Substitutes to Enjoy With Your Favorite Dishes

8 Best Keto Pasta Substitutes to Enjoy With Your Favorite Dishes.

The ketogenic diet, known for its low-carb, high-fat approach, has gained immense popularity, with the global keto market projected to grow at a CAGR of 5.5% from 2023 to 2030. However, traditional pasta, made primarily from wheat, is high in carbohydrates, making it unsuitable for keto followers.

Fortunately, a variety of pasta substitutes offer similar textures and flavors while keeping net carbs low. From vegetable-based options to innovative low-carb noodles, these alternatives can help satisfy cravings without breaking ketosis.

1. Zucchini Noodles (Zoodles)

Zucchini noodles, commonly known as zoodles, are one of the most popular low-carb pasta alternatives. A cup of cooked zucchini noodles contains 3 grams of net carbs, making them a keto-friendly option.

They are also rich in antioxidants like lutein and zeaxanthin, which support eye health. According to a 2021 study published in Nutrients, zucchini is high in water content, aiding hydration and digestion.

Zoodles work well with creamy sauces like Alfredo or light dressings such as pesto. While they lack the chewiness of wheat pasta, spiralizing fresh zucchini and lightly sautéing it can improve the texture. To prevent sogginess, avoid overcooking and pat them dry after spiralizing.

2. Shirataki Noodles (Miracle Noodles)

Shirataki noodles, made from glucomannan fiber derived from konjac root, contain less than 1 gram of net carbs per serving. Due to their high fiber content, they promote satiety and help regulate blood sugar levels, as noted by a Diabetes, Obesity & Metabolism study.

These noodles are translucent and gelatinous, often used in Asian dishes like stir-fries and ramen. While some dislike their initial fishy odor, rinsing and pan-frying eliminates the smell and improves texture. Their slippery, slightly chewy consistency mimics rice noodles more than wheat pasta.

Since they are virtually calorie-free, they work well for those tracking macros carefully. Pairing them with a rich sauce enhances their ability to absorb flavors.

3. Palmini Noodles (Hearts of Palm Pasta)

Palmini noodles, derived from hearts of palm, contain only 4 grams of net carbs per serving while offering a texture closer to traditional pasta. These noodles provide a good source of potassium and fiber, supporting heart and digestive health.

According to Food Science & Nutrition, hearts of palm have a mild taste and adapt well to various sauces. The noodles come pre-cooked, requiring only a brief rinse and warming before serving. Their slightly firm bite makes them a great match for heavier sauces like marinara or carbonara.

Some find them slightly acidic due to their natural preservation, but soaking them in milk or water helps neutralize the taste. Their versatility makes them a staple in many keto kitchens.

4. Spaghetti Squash

Spaghetti squash is a naturally low-carb vegetable that forms noodle-like strands when cooked, containing 5–7 grams of net carbs per cup. This squash is rich in vitamin C and beta-carotene, which contribute to immune function and skin health.

A Journal of Agricultural and Food Chemistry study highlights its antioxidant properties that combat inflammation. Unlike zucchini noodles, spaghetti squash has a firmer texture that holds up well to baking or roasting.

It pairs well with robust sauces such as Bolognese or creamy garlic Parmesan. Preparing it involves roasting the squash for about 40 minutes, then scraping the flesh with a fork to create strands. Its slightly sweet taste complements both savory and mildly spiced dishes.

5. Egg Noodles (Homemade Keto Version)

Keto egg noodles, made with eggs, cream cheese, and a small amount of fiber-based flour, contain approximately 2–3 grams of net carbs per serving. These noodles provide a protein boost, with each serving delivering 5–7 grams of protein, helping maintain muscle mass in a low-carb diet.

Unlike store-bought low-carb options, homemade egg noodles allow full control over ingredients, ensuring they remain free of unnecessary additives. According to dietitian Amy Berger, adding a bit of psyllium husk or xanthan gum improves elasticity, making them closer to traditional pasta.

They are best suited for creamy dishes like carbonara or fettuccine Alfredo. Since they cook quickly, overcooking can make them fragile, so gentle handling is key.

6. Cabbage Noodles

Thinly sliced cabbage serves as a surprisingly effective pasta replacement with just 2 grams of net carbs per cup. Cabbage is high in vitamin K and anthocyanins, both essential for brain health, according to Advances in Nutrition.

When sautéed lightly, cabbage softens while maintaining a slight bite, resembling the texture of egg noodles. It pairs well with butter-based sauces, stir-fried dishes, or even keto-friendly pad Thai.

Unlike other substitutes, cabbage retains its structure and doesn’t turn mushy, making it a reliable option. For best results, use green or Savoy cabbage, as red cabbage can bleed color into sauces. Cooking it with bone broth enhances its flavor and adds extra nutrients.

7. Kelp Noodles

Kelp noodles, made from seaweed extract, contain less than 1 gram of net carbs per serving while being rich in iodine, which supports thyroid function. A Harvard Medical School report highlights the importance of iodine in regulating metabolism and preventing deficiencies.

These translucent, slightly crunchy noodles absorb sauces well, making them ideal for Asian-style dishes. Unlike shirataki noodles, kelp noodles have a firmer bite, resembling al dente pasta.

To soften them, soaking in warm water with a bit of lemon juice for 15 minutes helps break down their texture. Their mineral-rich profile makes them a nutrient-dense choice for keto dieters seeking variety.

8. Edamame Noodles

Edamame noodles, made from young soybeans, contain 7–9 grams of net carbs per serving, making them slightly higher in carbs but still suitable for keto in moderation. They are protein-dense, offering 24 grams of protein per serving, which supports muscle recovery and satiety.

A study in the Journal of Functional Foods found that soy-based foods may improve insulin sensitivity, beneficial for those managing blood sugar levels. These noodles have a firm, chewy texture, making them the closest alternative to wheat-based pasta.

They pair well with heavier sauces, such as creamy cheese or garlic butter. Since soy can be an allergen for some, those with sensitivities should opt for another substitute.