Low-Carb Pasta Alternatives That Are Keto-Friendly

Are you craving pasta but worried about derailing your low-carb diet? We've got great news for you. These low carb pasta alternatives deliver on taste and nutrition without sacrificing the enjoyment of a comforting pasta dish. From zucchini noodles to shirataki pasta, get ready to explore a whole range of exciting culinary possibilities that can support your dietary goals. 

7 of the Top Low-Carb Pasta Alternatives

We've curated the most delicious and nutritious low-carb pasta alternatives, which will transform your meals without compromising flavor or texture.

1. Pete’s Pasta Noodles

Pete’s Pasta is pasta alternative that cooks and tastes remarkably like traditional wheat pasta. Made with high-quality durum wheat semolina, Pete’s Pasta delivers a soft, springy bite that closely mimics the texture of classic pasta. It’s high in protein (17 g) and low in net carbs (7 g), making it a keto friendly pasta. It’s also gluten-free. Since Pete’s Pasta has a taste and texture so similar to that of traditional pasta, it works well in virtually every kind of pasta dish. 

Recipe ideas for Pete’s Pasta noodles include:

• Creamy Alfredo with roasted veggies

• Classic tomato basil pasta

• Quick weeknight stir-fries with ground turkey or beef

2. Zucchini Noodles (Zoodles)

Zoodles are a low calorie pasta that provides key nutrients like vitamin C and potassium. A spiralizer with a spaghetti blade transforms fresh zucchini into delicate strands. A vegetable peeler or sharp knife also works. Moisture removal is crucial — salt the zoodles, let them sit, then gently press them dry with paper towels before cooking.

Recipe ideas for zoodles include:

• Garlic Parmesan zoodles

• Mediterranean zoodles with feta and basil

• Classic pesto zoodles

3. Spaghetti Squash

Spaghetti squash is unique in that it naturally forms stranded, pasta-like threads — no spiralizers or special tools required. To prepare it, cut the squash lengthwise and remove the seeds. Roast the halves, cut sides down, at 400°F for 35 to 45 minutes. Allow the squash to cool so that it’s safe to handle. Then use a fork to pull out the long, noodle-like strands.

Complement your spaghetti squash with protein-rich sauces like: 

• Turkey Bolognese

• Grilled chicken Alfredo

• Italian sausage with marinara

4. Shirataki Noodles

Derived from glucomannan fiber in the konjac root, these translucent noodles offer 0 net carbs and are ideal for keto diets. They’re also gluten-free and can support your digestion due to their high fiber content.

To enjoy the best texture, follow these preparation tips: 

• Rinse the shirataki noodles thoroughly and pat them dry.

• Pan-fry them briefly to improve their chew.

• Use bold sauces to mask their rubbery texture.

5. Hearts of Palm Pasta

Hearts of palm are the tender insides of certain palm plants. As vegetarian pasta noodles, they have a mild, artichoke-like flavor that some love and others find polarizing. Their tender texture works well in cold or hot dishes. Best of all, hearts of palm noodles are typically fully cooked and ready to eat straight from the package — no boiling required!

Recipe ideas for hearts of palm pasta include:

• Caprese salad

• Pasta primavera

• Mediterranean chickpea bowl

6. Cauliflower Pasta

To make cauliflower pasta, manufacturers press riced cauliflower into noodle shapes, such as penne, rotini, or even lasagna sheets. While it may not replicate the chew of grain-based noodles, it absorbs sauces well and brings a mild flavor that blends easily into any dish. The result is a high fiber pasta that’s also low in carbs and gluten-free. Keep in mind: Cauliflower pasta may soften quickly, so avoid overcooking it for the best texture.

Try using cauliflower pasta for:

• A mac and cheese substitute

• Lasagna sheets

• A stir-fry base

7. Cabbage Noodles

When you shred and sauté cabbage in broth or oil, it develops a noodle-like texture that’s perfect for stir-fries, soups, or even lasagna. Bonus: it doesn’t require boiling water to prepare. It’s affordable, fiber-rich, and easy to adapt to Asian- or Mediterranean-style flavors.

Use whole leaves for layered dishes like:

• Keto lasagna

• Cabbage wraps

• Stuffed cabbage rolls

Legume or Bean-Based Pasta

Pasta made from legumes — such as chickpeas, lentils, black beans, or lupini beans — offers significantly more protein and fiber than traditional pasta. However, not all of these options are low in net carbs. For example, chickpea or lentil-based pastas often contain 28 to 35 g of net carbs per serving, making them less suitable for strict low-carb or ketogenic diets. 

That said, there are a few options out there that offer a keto-friendly profile, such as Kaizen pasta, which contains 20 g protein, 15 g fiber, and only 6 g of net carbs per serving. 

Benefits of Low-Carb Pasta Alternatives

The best low-carb pasta alternatives can help you achieve your nutrition and diet goals without making you feel like you’re sacrificing your culinary experience.

Management of Blood Sugar Level 

Low-carb pasta alternatives can help you stabilize your glucose response by minimizing rapid insulin spikes. Replacing traditional wheat-based pasta with protein and fiber-rich alternatives prevents dramatic blood sugar fluctuations. Research indicates that controlled carbohydrate intake directly correlates with improved glycemic management. 

Support for Weight Loss Goals

Eating low-carb pasta alternatives can help you create caloric deficits while still nourishing your body with nutrient-dense meals. Unlike traditional pasta, which can be high in calories and quickly digested, many low-carb alternatives contain more fiber and protein — two nutrients that promote satiety and reduce overall food intake. 

These alternative pastas often have a lower glycemic index as well, which supports stable energy levels and can curb your cravings — key components of any successful weight loss strategy.

There are plenty of high-protein options out there, like Banza, Carbe Diem, and Goodles, but Pete’s Pasta stands out because it has the highest protein content with an incredible amount of fiber.

Traditional Pasta vs. Low-Carb Pasta Alternatives

The table below compares the carbohydrate content of low-carb pasta alternatives to traditional wheat pasta.

 

Note: While legume or bean-based pastas like lentil and chickpea pasta are nutrient-dense, they typically contain 28 to 35 g of net carbs per serving — too high for strict low-carb or keto diets. If you like the taste and texture of a legume or bean-based pasta, look specifically for a brand with a low-carb product or range.

Texture Matters: A Quick Comparison

Texture is one of the most important factors in choosing your ideal pasta substitute. Experiment to find the right mouthfeel for your taste. Here’s a table showing how different low-carb pasta alternatives compare when it comes to texture.

Tips for Transitioning to Low-Carb Pasta

Transitioning to low-carb pasta alternatives requires strategic experimentation and an open mind. We'll explore practical methods to make this dietary shift smooth and satisfying.

Choose the right sauce.

Low-carb pasta alternatives often have different textures than traditional noodles, so selecting the right sauce makes a big difference. Light olive oil or pesto sauces work well with delicate options like zucchini noodles, while thicker sauces such as no-sugar marinara or creamy Alfredo are better suited for sturdier choices like cauliflower or lupini-based pastas.

Add a source of protein to stay full.

Many veggie-based pastas are low in protein, which can leave you feeling hungry soon after eating. To build a more satisfying meal, pair your noodles with protein-rich additions like grilled chicken, turkey meatballs, shrimp, tofu, or even sautéed vegetables.

Use the best cooking method for the type of pasta.

Each low-carb pasta alternative has its own ideal cooking technique. Zoodles do better with a quick sauté or steam to maintain their texture, while shirataki noodles benefit from a rinse and dry-fry to remove excess moisture and improve their chew. Roast or microwave spaghetti squash until it’s tender, and only briefly heat cauliflower or hearts of palm pasta. Avoid overcooking any variety to prevent mushiness and preserve texture.

Start with mild-flavored options.

If you’re new to low-carb pasta, begin with mild, neutral-tasting choices like Pete’s Pasta, zucchini noodles, or spaghetti squash. These tend to be more familiar in flavor and easier to adapt to. Once you’re comfortable, branch out to bolder options like hearts of palm, cabbage noodles, or shirataki to expand your palate.

Rotate between different alternatives.

Changing up your pasta base not only keeps meals exciting but also helps you get a variety of nutrients and textures. Try mixing and matching different noodles throughout the week to avoid boredom and find new favorites.

Season generously.

Low-carb pasta alternatives can be more subtle in flavor, so seasoning is key. Use fresh herbs, garlic, lemon juice, chili flakes, or nutritional yeast to enhance your dishes and create a more flavorful experience.

Frequently Asked Questions

What are low-carb pasta alternatives?

Low-carb pasta alternatives include zucchini noodles (zoodles), spaghetti squash, shirataki noodles, hearts of palm pasta, and cauliflower pasta. These options significantly reduce carbohydrate intake while providing a similar texture and flavor to traditional pasta. They are perfect for individuals following ketogenic, low-carb, or health-conscious diets. They offer nutritious ways to enjoy pasta-like dishes without compromising dietary goals.

How do low-carb pasta alternatives benefit health?

Low-carb pasta alternatives help stabilize blood sugar levels, reduce insulin spikes, and support weight loss efforts. They typically contain fewer calories, more fiber, and higher protein than traditional pasta. 

How do I prepare zucchini noodles (zoodles)?

To prepare zucchini noodles, use a spiralizer or vegetable peeler to create long, pasta-like strands. Lightly salt the noodles and let them sit for 10-15 minutes to remove excess moisture. Pat them dry with paper towels, then quickly sauté them in a pan for 1-2 minutes or enjoy raw. 

Are shirataki noodles truly low-carb?

Shirataki noodles are extremely low-carb, containing nearly zero net carbohydrates. Made of konjac yam, these transparent noodles are high in glucomannan fiber and extremely low in calories. They're an excellent option for strict low-carb and keto diets.

Can I use low-carb pasta alternatives in traditional recipes?

Absolutely! Low-carb pasta alternatives work well in most traditional recipes with minor adjustments. When cooking, focus on moisture management and seasoning for the best texture and flavor.

What are the best sauces for low-carb pasta alternatives?

Choose low-carb sauces like pesto, Alfredo, and marinara without added sugar, olive oil, and cream-based options. Avoid sugar-laden or high-carb sauces. Make homemade sauces using fresh ingredients like herbs, garlic, olive oil, and heavy cream.

How do I overcome texture challenges with low-carb pasta?

Try lightly salting and draining vegetable noodles to remove excess moisture to improve their texture. Rinse them thoroughly and then pan-fry them. Experiment with cooking times and techniques, and pair alternatives with robust sauces that add flavor and mask potential textural differences.