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A Guide to Pasta Alternatives: Keto, Low Carb, and Gluten Free Noodles

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Ditching carbs and gluten isn’t always easy for the pasta loving heart. Even though traditional wheat pasta is eliminated with gluten free, low carb, and grain free diets, there are many pasta alternatives to choose from! This guide will show you some of the most popular pasta alternatives for low carb noodles, keto noodles, and gluten free noodles as well as highlight 14 recipes using them!

This guide will show you some of the most popular pasta alternatives for low carb noodles, keto noodles, and gluten free noodles as well as highlight 14 recipes using them!


Option 1: Zucchini Noodles

First up are zucchini noodles. By far the most popular pasta alternative are spiralized zucchini noodles. Zucchini noodles are wildly popular as a keto noodle due to their significantly low carb count. Their mild taste and soft texture mimic traditional pasta quite well. If you don’t mind a few extra good carbs, try spiraling sweet potatoes or carrots! Zucchini noodles require a little more finesse when cooking to avoid a soggy or watery pasta. Otherwise, these are a great pasta alternative! 

Zucchini noodles are a pasta replacement for gluten free, low carb, and keto recipes.



Option 2: Chickpea Pasta

Fairly new on the scene is chickpea pasta. Made from only 4 ingredients, chickpea pasta is what gluten free dreams are made of! In the world of pasta alternatives, chickpea pasta is bae. (Is that still a word? I’m old) Chickpea pasta is also a great low carb noodles replacement because it has a GI of just 44 and is roughly 40g net carbs per 3.5 ounce serving (remember that a low carb diet usually ranges from 50-100g). Even keto fans of chickpea pasta claims it is so good that the few extra carbs don’t matter!

Chickpea pasta is an alternative to wheat pasta for low carb and gluten free diets.



Option 3: Gluten Free Brown Rice Pasta

My personal favorite of the pasta alternatives is gluten free brown rice pasta. Made with only brown rice flour and water, these low carb noodles are the real deal. With much fewer carbs than traditional pasta, brown rice pasta has carbs comparable to chickpea pasta. I used brown rice pasta in my keto carbonara recipe.

Brown rice flour pasta is a great alternative for lower carb and gluten free diets.



Option 4: Egg Noodles

Moving onto keto noodles, we have egg noodles. Not to be confused with the spiraled ones your mom probably used to feed you, these egg noodles are basically, well, eggs! In fact my keto egg noodle recipe is consistently the top hit in a Google search! These keto noodles are simply eggs, cream, cheese, and xanthan gum. The best part about egg noodles is that you can cut them into any shape you want! I even use it in my keto lasagna! As far as pasta alternatives go, egg noodles are one of the best weighing in around 1.5 net carbs!



Option 5: Konjac/Shirataki Noodles

Next up on the pasta alternatives list are konjac noodles, also called shirataki noodles. These are a plant based noodle commonly found in Japanese cuisine. This pasta alternative is our only option coming in at zero carbs. Konjac noodles sometimes receive bad press for the unique texture however, when seasoned and cooked well, you can hardly notice the difference. They are especially delicious in Asian cuisine. Shiratki (konjac) noodles are widely used as keto noodles but can also be used for gluten free noodles. I think these are best used in my keto lo mein

Shirakati (konjac) noodles are great for all diets because they are zero calorie, zero carb, and gluten free.


Option 6: Hearts of Palm Noodles

Another relatively new kid on the pasta alternatives block are hearts of palm noodles. These are a fantastic keto noodles option because they are extremely low in carbs, gluten free, and take on the taste and texture of whatever you’re cooking. Similar to konjac noodles, hearts of palm noodles are best when rinsed, seasoned, and cooked properly. 

Photo Credit: Palmini Pasta on Amazon



Option 7: Spaghetti Squash

Last but certainly not least is everyone’s beloved spaghetti squash. This wintertime vegetable made its comeback several years ago but like side parts and skinny jeans, it is here to stay! Spaghetti squash is a popular vegetarian alternative for low carb noodles, keto noodles, and gluten free noodles alike. I like to use it in my keto Instant Pot spaghetti casserole!


I hope this comprehensive list of low carb, keto, and gluten free pasta alternatives is helpful! I’ll keep this list updated as new products come out in the coming times. In the meantime, checkout all of the yummy ways you can use these various pasta alternatives.


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