What Kind of Pasta is Keto-Friendly? Top Low Carb Options

‍We all have our favorite pasta and noodle dishes: chicken alfredo, spaghetti bolognese, stir fry, pad thai. With traditional pastas and noodles being so rich in carbohydrates, what alternatives can those with diabetes or who live a keto lifestyle embrace? Let’s take a look at some of the low carb noodles and keto pasta options that allow low carb eaters to have their cake and eat it too.

Understanding the Keto Diet & Carb Limits

In a nutshell, a keto diet is based around a higher intake of fats, moderate amounts of proteins, and very low amounts of carbohydrates and sugars. The overarching goal of this lifestyle is to safely shift your body into ketosis where your body will primarily burn fat for fuel instead of carbohydrates.

Low carb pasta or keto pasta are great options to help keep your carbohydrates low while still enjoying pasta with your meals. Traditional pasta, made with all purpose or semolina flours, will make it very difficult to stay within your targeted carbohydrate range of 20-50g of net carbs daily.

What Kind of Pasta is Keto-Friendly?

The short answer is that no type of traditional pasta is keto friendly. Low carb pasta options rely on things like eggs, cheeses, vegetables, and other low-carb ingredients to mimic the texture and mouthfeel of pasta while keeping flour out of the equation.

Top Low-Carb Pasta Noodles to Try

If flour is out of the equation, what types of keto pasta and low carb noodles work best? Some brands make low-carb pasta alternatives with almond flour, lupin flour, or other keto ingredients as well.

Shirataki Noodles (a.k.a. Miracle Noodles)

• Made from: Konjac root (glucomannan fiber)
• Carbs: ~0–1g net carbs per serving
• Texture: Chewy, like glass noodles

Zoodles (Zucchini Noodles)

• Made from: Spiralized zucchini
• Carbs: ~2–4g net carbs per cup
• Texture: Light, fresh, slightly crisp

Palmini Noodles

• Made from: Hearts of palm
• Carbs: ~2–4g net carbs per serving
• Texture: Firm, slightly veggie-like, canned and easy to store

Egg Noodles (Keto Version)

• Made from: Eggs, cream cheese, psyllium husk or almond flour
• Carbs: ~1–3g net carbs (depends on recipe)
• Texture: Rich and tender, more like fresh pasta

Cheese-Based Noodles, aka “Fathead Pasta”

• Made from: Mozzarella, egg yolk (sometimes cream cheese)
• Carbs: Very low
• Texture: Soft and rich

Keto Store-Bought Brands

• Brands: Immi, Keto Naturals, HighKey, Kaizen, Great Low Carb Bread Co.
• Carbs: Usually 4–7g net carbs per serving

How to Make Keto Pasta at Home

Making keto pasta or low carb noodles at home isn’t as difficult as it might sound. Many of the options listed above can simply be purchased at the store and prepared at home, and options like zoodles or Fathead Pasta only consist of one to two ingredients. Ultimately, it will come down to figuring which type of low carb pasta option works best with the type of food you’re preparing. Maybe zoodles with a nice keto bolognese, or shirataki noodles with your family’s favorite stir fry.

Keto & Low-carb Pasta FAQs

Can I eat pasta on keto?

Traditional pasta is generally a no-go while on a keto diet as it uses flour as the main ingredient. Keto pasta and low carb noodles are great alternatives.

Is chickpea pasta keto-friendly?

Chickpeas, while high in fiber and some other health nutrients, are not keto-friendly. Chickpeas contain a significant amount of carbohydrates (at least 35g per cup) that make it difficult to stick to a low-carb lifestyle.

What’s the lowest-carb pasta available?

Vegetable-based pastas like hearts of palm, shirataki, and zucchini noodles tend to be the lowest carb varieties available. 

Is low-carb pasta good for diabetes?

Yes. Low carb noodles and keto pasta are both great options for those with diabetes as they replace other traditionally high carbohydrate choices.

Are egg noodles keto-approved?

Despite what the name might imply, egg noodles are not a low carb noodle. Most of the noodles you see in the grocery store today are technically egg noodles. They’re made from a simple egg and flour combination.

What rice is keto-friendly?

No traditional rice is keto-friendly. Traditional rice contains roughly 40g of carbohydrates per cup, which makes it very difficult to fit into a keto lifestyle. Alternatively, low carb options like cauliflower and palmini rice are available, and you can always sub in a low carb noodle or keto pasta option as well.

The Takeaway

While traditional pastas that are rich in flour are a no-go with a keto lifestyle, there are many low carb alternatives that can replicate their texture, mouthfeel, and appearance. Vegetables, cheeses, and store bought low carb noodles and keto pasta choices can all allow you to keep your carb intake goals while still enjoying some of your favorite pasta and noodle dishes.

If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.