🌾 Grains & Starches

Low Carb & Keto Pasta Substitutes

Discover the best low carb and keto pasta substitutes. Learn about vegetable noodles, shirataki, and other healthy alternatives that fit your dietary goals.

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Quick Answer

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 Substitutes

Zucchini Noodles (Zoodles)

1:1 (by volume)

Spiralized zucchini creates noodle-like strands that work perfectly in most pasta dishes. The mild flavor allows sauces to shine while providing essential nutrients.

Best for:

Spaghetti dishesPasta saladsLight saucesMediterranean pasta

2g net carbs per cup, mild flavor that absorbs sauces well

Shirataki Noodles

1:1 (by volume)

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 dishesZero-carb dietsAsian-inspired pastaHeavy sauces

0g net carbs, made from konjac root, requires proper preparation

Spaghetti Squash

1:1 (by volume)

When cooked, spaghetti squash naturally separates into noodle-like strands. The slightly sweet flavor pairs well with rich, savory sauces.

Best for:

Baked pasta dishesCasserolesHeavy saucesComfort food pasta

7g net carbs per cup, naturally sweet flavor, great texture

Hearts of Palm Pasta

1:1 (by volume)

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 saladsCold pasta dishesMediterranean recipesQuick meals

2g net carbs per cup, neutral flavor, great for cold dishes

Cauliflower Rice

1:1 (by volume)

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 saladsStir-fry style pastaCreamy saucesCasseroles

3g net carbs per cup, versatile base for many dishes

Cabbage Noodles

1:1 (by volume)

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 pastaStir-fry dishesCrunchy pasta saladsQuick cooking

3g net carbs per cup, crunchy texture, great for Asian dishes

Konjac Noodles

1:1 (by volume)

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 pastaZero-carb dietsHeavy saucesAsian pasta dishes

0g net carbs, similar to shirataki but different brands

Cooking 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

Frequently Asked Questions

What'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.

Summary

Find the best low carb and keto pasta substitutes including zucchini noodles, shirataki, spaghetti squash, and hearts of palm. Complete guide with carb counts and cooking tips.