10 Keto-Friendly Pasta Substitutes to use in your Diet

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A ketogenic diet is a type of weight loss diet that involves readjusting your diet to reprogram your digestive system to derive calories from proteins and fats instead of carbohydrates.

Here, the biggest enemy of someone on a ketogenic diet is empty calories or easy-to-digest carbohydrate-rich foods.

But needless to say, cravings for carbohydrate-rich foods like sugary drinks, bread, and pasta are common.

10 Keto-Friendly Pasta Substitutes to use in your Diet

Guess what? You can now give in to your pasta cravings without feeling guilty; here are ten fantastic Keto-friendly pasta substitutes you can use instead of white carb-rich pasta in all your pasta recipes.

Shirataki Noodles

Shirataki noodles are also known as miracle noodles by many. This is a type of glucomannan-based noodle that is made of the Konjac yam and originated from Japan.

They are white-translucent and have a chewy texture when cooked.

These are a great low-carb option for a ketogenic diet. An eight-ounce serving of shirataki noodles contains only about 20 calories and a good amount of soluble fiber, which aids in weight management.

Summary

Shirataki is a type of yam-based noodle which is very low in calories and can be replaced for high-calorie white pasta in a ketogenic diet.

Mung Noodles

Mung noodles are also known as glass noodles and are made from starch derived from mung beans. These nutrient-packed noodles are a fantastic alternative to regular white pasta.

Mung contains vitamins B1, B2, B3, B9(around 80% of the required daily intake) Selenium and several minerals, in addition to being high in fiber.

These are a great substitute for regular white pasta that may contain a ton of empty calories

Summary

Mung noodles or glass noodles are a nutrient-packed, low carbohydrate replacement for white pasta that fits well into a ketogenic diet.

Soba

Soba is a type of wide noodle originating from Japan, made of buckwheat. Pure buckwheat soba is virtually fat-free, and a 100-gram serving carries a meager 20-25 grams in carbohydrates.

Soba noodles are a good addition to your ketogenic diet since they contain a lot of great nutrients in addition to being low in calories and carbohydrates; they are a good source of fiber, zinc, magnesium, potassium, and phosphorus.

Soba noodles are also gluten-free, making them a good option for celiacs.

Summary

Soba noodles are full of nutrients and are a great low carbohydrate alternative to white pasta for a ketogenic diet. These noodles are also gluten-free.

Quinoa Noodles

Quinoa noodles are an incredible source of plant-based protein that is low in carbohydrates. They contain soluble fibers, a component that allows them to aid in digestion.

Furthermore, quinoa is a great source of amino acids And low in carbohydrates and the presence of fiber allows control in appetite, aiding in weight loss.

Furthermore, quinoa noodles contain no gluten.

Summary

Quinoa noodles are a good alternative to white pasta in a ketogenic diet. It is low in carbohydrates and high in nutrients and fiber, increasing weight management while being gluten-free.

Black Bean Noodles

This protein-packed replacement for white pasta is a brilliant substitute. This pasta can be found easily in health food stores and even supermarkets nowadays.

Black bean noodles originate from Korea and are made entirely out of black beans and water. Black bean noodles are rich in fiber, making them great for regulating digestion.

They are said to have three times as much protein and iron as regular noodles or pasta.

Summary

Black bean noodles are a high-fiber, high-protein alternative to regular white pasta and supermarkets. They are good for digestion and are high in iron as well.

Spaghetti Squash

Spaghetti squash is a winter squash that is easily available in markets.

This squash tends to become stringy and noodle-like when cooked in its peel, which can then be used as a substitute for white spaghetti.

Spaghetti squash contains only about 20 grams of carbohydrates per cup serving. This is a good source of fiber, vitamin C, manganese, and vitamin B6. It is also gluten-free.

Summary

Spaghetti squash is easy to access and a healthy substitute for spaghetti and other forms of pasta. The low carb content makes it a great option in a ketogenic diet.

Zoodles

Zoodles or zucchini noodles are spiralized raw zucchini that you can enjoy in various sauces, dressings, and baked dishes instead of regular pasta, given its low carbohydrate content, and is a great keto-friendly substitute.

A cup of cooked zoodles contains only about 4 grams of carbohydrates, and only 20 grams of calories, making it both low carb and low calorie.

This makes zoodles a versatile tool for weight management in a ketogenic diet.

Moreover, zucchini also has a ton of health benefits. The vegetable is an excellent source of potassium and also contains vitamin C, calcium, and iron. Moreover, zoodles contain no gluten.

Summary

This veggie substitute for white pasta is a great alternative to a keto diet since its carbohydrate content is negligible. Additionally, it is also nutritional and gluten-free.

Keto Pasta

Keto pasta, a combination of mozzarella cheese and eggs cooked, cooled, and cut into wide strips, is a fantastic keto-friendly pasta that can easily replace regular white pasta and even beat its texture and flavor.

Keto pasta may contain a mere 2 grams of carbohydrates per 1 cup serving. Egg yolks and mozzarella cheese are high in fat and low in carbohydrates, making it a magical combination for a ketogenic diet.

Summary

Keto pasta is a great DIY alternative to white pasta that can save you time and a trip to the supermarket since you can make it with pantry ingredients. This is extremely low in carbs and is an excellent substitute.

Eggs

Healthline suggests eggs are one of the most nutrient-dense foods on the planet.

A simple mixture of salt, pepper, and eggs, fried into sheets and cut into strips, is a fantastic, easy-access, and incredibly cheap ketogenic alternative to regular white pasta.

Eggs are incredibly nutrient-rich; they contain vitamins A, B2, B5, B12, phosphorus, folates, and selenium. They are also a great source of protein, omega-3, and good cholesterol.

Summary

The cheapest and most easily available substitute for white pasta is probably a good old egg. It is low in carbohydrates and is a fantastic option to replace white pasta in a ketogenic diet due to its nutrient-packed nature.

Fortified Pasta

Fortified pasta is a great substitute for regular white pasta. It can be rich in nutrients, made with different whole grains, and high in fiber to aid in slow digestion.

Slow digestion is imperative in weight loss as it controls appetite.

These can be expensive to buy and may not be available anywhere. But if you can get your hands on fortified pasta, it emulated the texture, flavor, and look of white pasta the best.

Summary

Fortified pasta, like multi-grain low-carb pasta, are a great keto-friendly alternative to white pasta and can be used to create an almost identical dish as one with regular pasta.

FAQs

Is there keto-friendly pasta?

Yes. Several keto-friendly options are low in carbs but work just as well as white pasta in many recipes. These alternatives are great to help you satisfy your pasta cravings during a ketogenic diet without kicking you out of ketosis.

What vegetables can I spiralize to use instead of pasta for a ketogenic diet?

Several firm root vegetables can be used in spirals as a replacement for pasta, not just zucchini. Carrots, turnips, radishes, even just chopped cabbage may be used instead of spaghetti or noodles.

What is the lowest carb pasta you can buy?

There are several low-carb alternatives. The lowest carbohydrates are in a serving of shirataki noodles, clocking in at 0 carbohydrates per serving. You can find this alternative easily in Asian markets.

Will Pasta kick me out of ketosis?

Consuming regular white pasta, full of empty carbs, will kick you out of ketosis. However, there are many alternatives to traditional pasta, using which you can continue to be in ketosis while enjoying pasta dishes.

Bottom Line

A ketogenic diet is a complex one, which requires constant care and precision in planning diets. This list gives you a comprehensive idea of the different things you can use to substitute white pasta during your diet without getting out of ketosis. These alternatives will surely leave you satisfied with your carvings, and we hope you can find a suitable option among these for your keto-friendly recipes!

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About Barbara Foster

Barbara is a traveler who has traveled to more than 25 countries. She loves the variety of food she gets to experience on her trips and maintains detailed journals of her travels which she plans to publish as a book someday. She loves to bake. Her favorite cuisines are Italian, French, and Mexican.

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