Out of Pasta, one case
Low carb & keto pasta substitutes
7 options, ranked, with the exact amount
Use Zucchini noodles (zoodles)
Same amount as the pasta
The best low carb pasta substitutes are zucchini noodles (2g net carbs), shirataki noodles (0g net carbs), spaghetti squash (7g net carbs), and hearts of palm pasta (2g net carbs). For keto, shirataki and konjac noodles are ideal with virtually zero carbs.
- Best for —
- Spaghetti dishes
One casethe full pasta card
Every option, one card
Ranked| # | Substitute | Instead of pasta |
|---|---|---|
| 1 | Zucchini noodles (zoodles)Spaghetti dishes | Same amount by volume |
| 2 | Shirataki noodlesKeto pasta dishes | Same amount by volumeYou'll taste it |
| 3 | Spaghetti squashBaked pasta dishes | Same amount by volume |
| 4 | Hearts of palm pastaPasta salads | Same amount by volumeTweak it |
| 5 | Cauliflower ricePasta salads | Same amount by volume |
| 6 | Cabbage noodlesAsian-inspired pasta | Same amount by volume |
| 7 | Konjac noodlesKeto pasta | Same amount by volumeYou'll taste it |
Zucchini noodles (zoodles)
mild · similar texture
Spiralized zucchini creates noodle-like strands that work well in most pasta dishes. The mild flavor allows sauces to shine while providing essential nutrients.
- Best for
- Spaghetti dishes, Pasta salads, Light sauces, Mediterranean pasta
2g net carbs per cup, mild flavor that absorbs sauces well.
Shirataki noodles
neutral taste, different texture
Made from konjac root, these noodles have virtually no calories or carbs. They have a unique texture that works well with bold sauces and Asian flavors.
- Best for
- Keto pasta dishes, Zero-carb diets, Asian-inspired pasta, Heavy sauces
0g net carbs, made from konjac root, requires proper preparation.
Spaghetti squash
sweet · similar texture
When cooked, spaghetti squash naturally separates into noodle-like strands. The slightly sweet flavor pairs well with rich, savory sauces.
- Best for
- Baked pasta dishes, Casseroles, Heavy sauces, Comfort food pasta
7g net carbs per cup, naturally sweet flavor, great texture.
Hearts of palm pasta
neutral taste, similar texture
Sliced hearts of palm create noodle-like strips with a neutral flavor. They work particularly well in cold pasta salads and Mediterranean dishes.
- Best for
- Pasta salads, Cold pasta dishes, Mediterranean recipes, Quick meals
2g net carbs per cup, neutral flavor, great for cold dishes.
Cauliflower rice
mild · different texture
Riced cauliflower provides a grain-like texture with minimal carbs. It works well as a base for pasta-style dishes and absorbs flavors beautifully.
- Best for
- Pasta salads, Stir-fry style pasta, Creamy sauces, Casseroles
3g net carbs per cup, versatile base for many dishes.
Cabbage noodles
mild
Thinly sliced cabbage creates noodle-like strips that work well in Asian-inspired pasta dishes. The crunchy texture adds interest to the dish.
- Best for
- Asian-inspired pasta, Stir-fry dishes, Crunchy pasta salads, Quick cooking
- Texture
- crunchy
3g net carbs per cup, crunchy texture, great for Asian dishes.
Konjac noodles
neutral taste, different texture
Made from konjac root like shirataki, these noodles are virtually carb-free. They require proper rinsing and preparation but work well in most pasta applications.
- Best for
- Keto pasta, Zero-carb diets, Heavy sauces, Asian pasta dishes
0g net carbs, similar to shirataki but different brands.
How it behaves in this recipe
Low carb and keto pasta substitutes work because they provide the bulk and texture of pasta without the high carbohydrate content. Traditional pasta contains 40-45g of carbs per cup, while these alternatives range from 0-7g net carbs. The key is choosing substitutes that can hold sauces and provide satisfying texture while fitting your dietary goals.
Tips for substituting pasta
7 tips- For zucchini noodles, salt and drain for 10 minutes to remove excess moisture
- Shirataki noodles need thorough rinsing and dry-frying to remove the fishy smell
- Spaghetti squash should be roasted cut-side down for best noodle separation
- Hearts of palm pasta works best in cold dishes or very brief cooking
- Cauliflower rice benefits from being squeezed dry to remove moisture
- Cabbage noodles should be cooked quickly to maintain crunch
- All low-carb alternatives work best with bold, flavorful sauces
Notes on pasta
- Use spiralized vegetables (carrots, beets, sweet potatoes) for colorful noodle alternatives
- Try kelp noodles for a zero-carb option with a unique texture
- Use thinly sliced vegetables (cucumber, radish) for cold pasta salads
- Create 'pasta' from pureed vegetables mixed with egg and cheese for a more traditional texture
Questions
5 questionsWhat's the lowest carb pasta substitute?
Shirataki and konjac noodles have virtually zero net carbs, making them ideal for strict keto diets. Zucchini noodles are also very low at just 2g net carbs per cup.
Can I use vegetable noodles in any pasta recipe?
Most vegetable noodles work well in pasta recipes, but they're best with bold sauces that can stand up to their natural flavors. Avoid very delicate sauces that might be overwhelmed.
How do I prevent zucchini noodles from being watery?
Salt the zucchini noodles and let them drain in a colander for 10-15 minutes, then pat dry with paper towels. This removes excess moisture that would make your sauce watery.
Are shirataki noodles safe for everyone?
Shirataki noodles are generally safe but can cause digestive issues in some people due to their high fiber content. Start with small portions and drink plenty of water.
Which low-carb pasta substitute tastes most like real pasta?
Spaghetti squash has the most pasta-like texture and mouthfeel, though it has a slightly sweet flavor. Hearts of palm pasta also has a very similar texture to traditional pasta.