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Low Carb Pasta Alternatives Keto Dieter Needs To Try!

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  Published on June 14th, 2021
  Reading time: 2 minutes
  Last modified June 16th, 2023
low carb pasta

Let’s face it. Giving up pasta is one of the hardest parts of starting the ketogenic diet. Going keto means saying goodbye to spaghetti and meatballs, fettuccini alfredo, macaroni and cheese, and more! Luckily, as more and more people begin to go low carb and the keto market has expanded, more companies are launching low carb pasta alternatives.

Here are the top low carb pasta options that every ketogenic dieter should try.

Veggie Pasta

Okay– let’s just get this one out of the way. Zoodles, spaghetti squash, and cauliflower have been used as an alternative to pasta for years now.

Zoodles (zucchini noodles) and spaghetti squash both make for tasty alternative to spaghetti, linguine, or fettuccini. 

Cauliflower can be used as an alternative to elbow macaroni for a tasty keto macaroni and cheese side dish. Here are a few low carb veggie pasta recipes that you might enjoy:

Konjac and Shirataki Noodles

Konjac, also known as glucomannan, is a high-fiber pasta that comes from the konjac plant. Both konjac and shirataki noodles come from the konjac plant, just in different forms. These noodles are virtually calorie and carb-free because they are made almost entirely from the fiber.

NuPasta is a popular brand of konjac noodles and Miracle Noodles is a common brand of shirataki. 

Try out one of these recipes using konjac/shirataki noodles:

Keto Macaroni, Rotini, and More

Brands like the Great Low Carb Brand and ImPastable both have low-carb alternatives to traditionally high-carb pasta. They both use ingredients like oat fiber, wheat fiber, and protein to create low-carb noodles and pasta. If you’d like to try these noodles, check out this keto macaroni and cheese recipe!

Pasta to Avoid

Carba-Nada may look like keto-friendly pasta that is made from eggs, but it is actually deceptively high in carbohydrates. Just 1 serving of their Egg Fettucini contains 17.5g of net carbs (24g of total carbs and 7g of fiber).

You also want to make sure to avoid chickpea pasta like Banza. Although they are higher in protein, they still have too many carbs to be considered keto-friendly. Just one serving of their pasta shells has 24g of net carbs and 5g of sugar.

Do You Enjoy Pasta on a Low Carb or Ketogenic Diet?

Comment below and share your favorite keto pasta alternatives and recipes with the community!

At ketogenic.com, we are committed to supporting, inspiring, and educating people on the benefits of living a ketogenic lifestyle. We do this by bringing together the top researchers, practitioners, and thought-leaders who provide resources, experience, and awareness associated around the Ketogenic diet. Utilizing the latest cutting-edge research along with practical experience, the team at ketogenic.com aims to foster awareness, understanding, and connectedness in helping others optimize their life on a ketogenic diet.

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