Carb Friendly Pasta Alternatives
You may think that there are no carb friendly pasta alternatives but you would be wrong. From plant-based macaroni to vegetable noodles, there are so many options available for those on a low-carb diet who don’t want to sacrifice flavor or satisfaction.
Explore the benefits of low-carb pasta alternatives
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You can still enjoy your favorite dishes without feeling guilty about those pesky carbs or worrying about hidden gluten. Here are some more benefits low-carb pasta has to offer:
- More fiber and nutrients: Low-carb pasta noodles pack more fiber and various nutrients.
- Diverse noodle options: From store-bought konjac pasta and kelp noodles to homemade recipes, there’s something for every taste bud and dietary preference.
Best carb friendly pasta and noodles
If you’re looking to cut down on carbs but still crave the comfort of pasta, you’re in luck! There are plenty of delicious low-carb pasta alternatives available that can satisfy your cravings without derailing your low-carb lifestyle. When selecting a healthy pasta alternative, choose one that mimics the size, shape and function of the pasta noodle you wish to replace.
Store-bought options
Many people worry about finding traditional pasta alternatives that taste good. Luckily, there are plenty of regular gluten-free pasta and low-carb options available. Some of these might actually be more delicious to you than traditional pasta — really!
Ingredients
Some common ingredients that manufacturers use to make carb friendly noodles include the following:
- chickpeas
- black beans
- lentils
- kelp
With regards to this last alternative ingredient, here’s why I think kelp is a good choice. Kelp ends up as neutral-tasting noodles that are very easy to prepare. They have a long, slender shape similar to spaghetti, which is suitable for many dishes. Kelp noodles are keto, low-carb, gluten-free and low in calories.
Even though shirataki noodles sound like they’re made from mushrooms, their main ingredient is actually konjac flour. This produces translucent noodles that have almost no carbs or calories and come in various styles, including spaghetti, fettuccine and angel hair noodles. That’s on the pro side. On the con side is the fact that they have a slightly different texture than regular pasta. So people with a picky palate may not like them, despite their being carb friendly.
Plant-based vegetable noodles
You will be pleasantly surprised at vegetable noodles’ range of flavor and textures. Additionally, these vegetables bring a lovely burst of color to your plate. Experiment with all of them until you discover your personal favorite.
- Zucchini noodles: Also known as zoodles, these are a popular choice made from spiralized zucchini. Some grocery stores offer them fresh or frozen pre-made in bags. Zucchini are some of the lowest carb vegetables around.
- Cauliflower pasta: Rinse the cauliflower and cut it into small bite-sized pieces to make the perfect base for a baked cauliflower mac and cheese. Don’t forget about riced cauliflower, a great substitute for traditional rice.
- Spaghetti squash: This versatile vegetable can be roasted and then scraped into strands that resemble spaghetti. It tastes slightly sweet and pairs well with various sauces and toppings. It’s why we feature it with our low carb shrimp scampi.
- Eggplant noodles: With just a vegetable peeler, you can transform eggplant into broad lasagna-like strands.
- Cabbage noodles: Thinly slice cabbage into strips and enjoy the slightly sweet and crunchy texture in salads and stir-fries.
Homemade low-carb pasta
Making your noodles from scratch may require more effort than purchasing pre-made alternatives, but the results can be equally, if not more, delectable. Homemade low-carb pasta options typically consist of basic ingredients and are relatively straightforward to prepare.
Common ingredients for homemade low-carb pasta include almond flour, coconut flour, or even eggs, depending on the recipe. You can create a dough, roll it out, and cut it into your desired shapes, whether that’s fettuccine, lasagna sheets, or even ravioli.
The advantage of making your own pasta is that you can customize the flavors and textures to your liking, ensuring a fresh and satisfying dish. Plus, it can be a fun cooking project that allows you to experiment with different low-carb ingredients!
“After developing the best alternative mix for making pasta with the least amount of carbs, my whole family and I stopped eating store-bought regular noodles,” says Zuzana Paar of Low Carb No Carb. “Not only is it almost identical in taste and appearance, but it’s also done in minutes, ensuring that our entire family eats as healthily as possible.”
How to cook low-carb pasta
Cooking methods vary depending on the alternative. Zucchini noodles can be quickly sautéed or blanched in boiling water for 1 to 2 minutes. Shirataki noodles often benefit from rinsing and then briefly cooking to remove any residual odor before incorporating them into your dish. Store-bought pasta can be cooked similarly to regular pasta, following the instructions on the package.
You can also slow-cook vegetable noodles. As you see in keto chicken noodle soup, the trick is adding them in during the last 20 minutes of cooking time. This way, they don’t get mushy. Have fun and experiment with different cooking techniques to achieve your desired texture and flavor.
Final thoughts
These low-carb pasta alternatives can change how you eat without giving up flavor. You’ll be so happy to know about them so you can welcome Italian recipes back into your low-carb life.
Portions of this article originally appeared on Primal Edge Health.