When I first began following a Keto food regimen, I knew that I’d miss considered one of my absolute favourite meals — a huge bowl of pasta. At first I didn’t have excessive hopes, however I found that there are many low carb pasta replacements that I might use as a substitute!
What’s flawed with common pasta?
Pasta, whereas scrumptious, is a concentrated supply of carbohydrates with minimal dietary worth.
The excessive carb depend contributes to a fast improve in blood sugar ranges which will set off sugar cravings.
The mixture of excessive carb AND fats can be a recipe for weight acquire and lethargy.
Even in case you aren’t following a Keto food regimen, you could possibly simply decrease the carb depend of your favourite dishes by swapping common wheat pasta for these alternate options.
1. Zucchini Noodles, “Zoodles”
With the assistance of a vegetable spiralizer, you’ll be able to shortly whip up big batches of zucchini noodles, generally referred to as “zoodles.”
Zucchini could be very gentle and does a wonderful job of taking on the flavour of your sauce. It’s additionally loaded with water, so it could be mandatory to pan fry earlier than including to your favourite dish.
For one cup of zucchini noodles (1 medium):
- 38 energy
- 0.5g fats
- 7g carbs
- 2g fiber
- 5g internet carbs
- 3g protein
These work nice in my Low Carb Pasta Salad recipe!
2. Kelp Noodles
Kelp Noodles are constructed from brown seaweed and are a fashionable merchandise in several Asian cuisines. They’re nice in scorching or chilly dishes, as long as they’re ready proper.
Out of the bundle, they do have a funky scent to them. The makers advocate soaking them in your favourite milk (nut or dairy) to neutralize the flavour.
Expect a pasta texture with a little bit of a chew to it.
For 4 oz of kelp noodles:
- 6 energy
- 0g fats
- 3g carbs
- 1g fiber
- 2g internet carbs
- 0g protein
These work nice in a home made pho, pad thai and even alfredo based mostly noodle and pasta dishes.
Purchase at your native Asian grocery retailer or choose them up on Netrition.
3. Shirataki Noodles
Shirataki are one other nice low carb noodle different. They’re constructed from konjac flour and in addition require some preparation earlier than including to your dish.
These have an odor that may be eliminated by rinsing, soaking, or pan-frying. I extremely advocate Martina’s instructions for preparation.
Shirataki noodles are available in a number of conventional pasta shapes together with spaghetti, fettuccine and rice.
For 4 oz of shirataki noodles:
- 10 energy
- 0g fats
- 3g carbs
- 3g fiber
- 0g internet carbs
- 0g protein
At your grocery retailer, they’re possible within the refrigerated part (close to the tofu) or on the shelf within the Asian components aisle.
Some shirataki noodles are made with soy and oat fiber in an effort to enhance texture.
4. Spaghetti Squash
Nature does all of the work on this one! Just put together the spaghetti squash and scoop out the insides with a fork.
Spaghetti squash is tremendous filling and goes nice with tomato or cream based mostly sauces.
For one cup of spaghetti squash:
- 30 energy
- 0.5g fats
- 7g carbs
- 2g fiber
- 5g internet carbs
- 1g protein
Looking for a recipe to attempt? My Italian Spaghetti Squash Casserole is scrumptious!
(*8*)
5. Hearts of Palm
Hearts of palm are one other vegetable that may be made to resemble a bowl of noodles.
I discover that creamy, tacky sauces work greatest with this Keto pleasant pasta substitute.
There are sustainability considerations with merchandise constructed from palm. The Palmini model makes use of environment-friendly strategies of cultivation.
For roughly 4 oz of Palmini (1/3 can):
- 15 energy
- 1.5g fats
- 3g carbs
- 2g fiber
- 1g internet carbs
- 2g protein
I really like the comfort of getting these in pantry!
Purchase Palmini on Netrition
6. Edamame Noodles
Edamame noodles have a impartial taste and really comparable texture to pasta. I’d say they’re most likely closest to the actual factor.
They are much less chewy than shirataki noodles and maintain sauce very nicely.
For 2 oz of edamame spaghetti:
- 180 energy
- 3.5g fats
- 20g carbs
- 13g fiber
- 7g internet carbs
- 24g protein
While the label reads 20 grams of carbs, take into account that there are solely 7g internet.
Check out these different macros — 13 grams of fiber and 24 grams of protein!
I’ve seen these in TJ Maxx and Marshall’s fairly a bit. You may order the Explore Cuisine model on-line.
Some manufacturers embody further components to make mixtures like edamame and black bean pasta.
Soy is a controversial ingredient. Please analysis and make a resolution based mostly on your targets.
7. Pea Protein Pasta
If you completely should have pasta, contemplate selecting up the elbow macaroni from Great Low Carb Bread Company.
The pasta itself is fairly filling and makes a nice macaroni and cheese (with out the excessive carb depend from common wheat flour!).
For 2 oz of dried pasta:
- 100 energy
- 1g fats
- 25g carbs
- 18g fiber
- 7g internet carbs
- 12g protein
If you might be delicate to wheat or giant quantities of fiber, this product could trigger some digestive points. Be aware of your portion.
This pasta is available in a few completely different shapes which might be out there on Netrition.
8. Cabbage
Surprisingly sufficient, cabbage truly does make a respectable alternative for normal pasta.
When making ready, lower in lengthy skinny strips that resemble noodles. As they warmth when cooking, they’ll develop into extra limp and pasta-like.
Sauté with recent garlic, olive oil and a contact of butter. So fast and really scrumptious.
For one cup of sliced cabbage:
- 25 energy
- 0g fats
- 5g carbs
- 2g fiber
- 3g internet carbs
- 1g protein
