8 Best Low Carb Pastas You Can Buy — Eat This Not That
Consume This, Not That! every product we feature has been independently reviewed by our editors and every product we feature has been reader-supported When you make a purchase after clicking on one of our affiliate links, we may receive a fee. While nothing can truly replace pasta in terms of flavor and texture, there are several manufacturers attempting to break into the low-carb pasta market sector. There are a variety of options available, ranging from zero-carb “wet” noodles that are nothing like traditional pasta to high-protein gluten-free dry pasta that is more similar in texture to traditional pasta.Pasta made from raw vegetables and cut into noodles also has its advantages, but for the purposes of this article, we’ll be focusing on shelf-stable versions only.also Let’s consider that no pasta, traditional or otherwise, will taste good if it is cooked incorrectly.
Make careful to follow the packaging guidelines to avoid overcooking your food.
No matter how “healthy” your noodle or low carb pasta is, if it’s still covered in a heavy, fatty, salty sauce, it’s not going to be the most nutritionally beneficial.
What makes pasta “unhealthy”?
Pastadoes not always imply the presence of terrible news. Carbohydrates have a vital role to play in a balanced diet, and it is crucial to remember this. They contribute to the supply of fuel for necessary processes, and whole grains are rich in vitamins and minerals that are required for health. The primary issue arises when these carbohydrates are heavily processed and your meal sizes are excessively huge. For those who prefer to keep their daily carbohydrate intake on the lower side, but who don’t want to give up their desire to enjoy a beautiful meal of pasta, low carb pastas can be an excellent option.
It is also important to consider what you put on your spaghetti.
Are you interested in learning about the finest items in other grocery categories?
How to buy low carb pasta
This does not imply that the word “pasta” means “bad news.” In order to maintain a balanced diet, it’s crucial to remember that carbohydrates have a role. They contribute to the provision of fuel for critical processes, and whole grains are rich in vitamins and minerals that are required for health. However, when these carbohydrates are highly processed and your serving sizes are excessive, you have a serious problem on your hands. For those who like to keep their daily carbohydrate intake on the lower side, but who don’t want to give up their desire to enjoy a beautiful meal of pasta, low carb pastas can surely provide a solution.
It’s also important to consider what you put on your spaghetti.
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- Take a look at the amount of fiber in the product. Ensure that the pasta contains a sufficient quantity of fiber if it contains a larger carbohydrate content than you were expecting when you purchased it. Just keep in mind that any significant decrease in fiber consumption might result in digestive side effects, so keep this in mind when selecting low-carb, low-fiber pastas. When in doubt, go for the protein option. Noodles manufactured from kelp and konjac will not have any protein, but pastas made from pulse flours such as garbanzo bean flour will be naturally high in protein. If you are undecided about the texture of a dish, choose one with a greater protein content and a short ingredient list
- Otherwise, choose one with a higher fat content. Short sentences are excellent. In the case of pasta created from nontraditional sources, there is a possibility that a large amount of fillers and additional substances have been added in order to make it perform similarly to normal pasta. Since many businesses are able to get away with 1-3 ingredients, anything with more than 5 components should be questioned for further information.
The best low carb pastas you can buy
One serving contains 2 oz and has 190 calories, 3.5 g fat (0 g saturated fat), 45 mg sodium, 32 g carbohydrates (5 g fiber, 2 g sugar, 13 g protein), and 3.5 g protein. Many of your favorite dishes may be transformed into healthier versions with Banza’s chickpea pasta, which is available in a variety of various forms. This plant-based protein pasta has a fantastic texture (speaking as a long-time user), and it will quickly become a pantry staple because it has nearly twice the protein and three times the fiber of normal pasta.
2. Veggiecraft Farms Pasta Made With Cauliflower
One serving contains 2 oz and has 190 calories, 0 g fat, 15 mg sodium, 35 g carbohydrates, 4 g fiber, 2 g sugar, and 13 g protein. A total of three components are used to create Veggiecraft pasta: lentil flour, pea flour, and cauliflower flour. Despite the fact that this choice has the lowest fiber and protein amounts on our list (just 4 grams of fiber and 13 grams of protein per serving), it stands out due of the short, all-natural ingredient list that makes it stand out.
3. Barilla Red Lentil Penne
One serving contains: 2 oz, 180 calories, 1.5 g fat (0 g saturated fat), 0 mg sodium, 34 g carbohydrates (6 g fiber, 3 g sugar, 13 g protein), and 1.5 g fiber. The traditional pasta company Barilla has expanded its product portfolio to include legume items. Their legume pastas are created from a single ingredient, in this instance red lentil flour, and are gluten-free. In our opinion, this is a significant benefit. It has 13 grams of protein per serving, making it a good choice for folks who are seeking for high-protein foods.
4. Trader Joe’s Organic Black Bean Rotini
ONE SERVING: 2 oz, 200 calories, 1.5 gram of fat, none of which is saturated, zero milligrams of sodium, 35 grams of carbohydrates, 15 grams of fiber, 2 grams of sugar, and 14 grams of protein Trader Joe’s Black Bean Rotini is a dish that is exactly what it seems to be on the package. These noodles, which are made from only one ingredient, organic black bean flour, have far more fiber and protein than comparable pastas (15 grams of fiber, 14 grams of protein). This is a fantastic choice for pulse spaghetti!
5. Miracle Noodle Plant Based Noodles Fettuccine Style
0 calories per serving, 0 g fat, 0 mg sodium, 1 g carbohydrates, 2 g fiber, 0 g sugar, and 0 g protein in a 3-ounce serving Miracle Noodles is a brand of shirataki noodles, which are a white, jiggly Japanese noodle manufactured from the root of the konjac plant. Miracle Noodles is available in a variety of flavors. This pasta substitute is very low in calories, very low in carbs, and has some fiber. The fiber in question is called glucomannan, and it is soluble in water. When you consume it, it transforms into a gel-like material, which allows you to feel fuller for a longer period of time.
A 3-ounce portion has zero calories, one gram of carbohydrate, and two grams of fiber, all of which are beneficial.
Yes, please! ), you’ll need to consider whether or not you enjoy the flavor and texture of the noodles before you purchase them. Also keep in mind that if you choose something that contains no calories, protein, or fat, you’ll need to make sure the remainder of your meals are high in nutrients.
6. Sea Tangle Kelp Noodles
In one serving, there are 6 calories, 0 grams of fat, 65 milligrams of sodium, 3 grams of carbohydrate, 1 gram of fiber, and 0 grams of protein. These noodles are just dried seaweed that has been washed and dried before being used. This noodle substitute is high in minerals such as magnesium and calcium while being low in calories and carbs—a 4-ounce serving has only 6 calories and has no carbohydrates at all. Rather than being akin to lentil or bean pasta, the texture of these noodles is more similar to konjac noodles.
7. Nün Pasta Fusilli Made With ChickpeaSeaweed
In one serving, there are 6 calories, 0 grams of fat, 65 milligrams of sodium, 3 grams of carbohydrates, 1 gram of fiber, and zero grams of protein. Essentially, these noodles are made from dried seaweed that has been cleaned and dehydrated. This noodle substitute is high in minerals such as magnesium and calcium while being low in calories and carbohydrates—a 4-ounce serving has only 6 calories and contains no carbs at all! Instead of being akin to lentil or bean pasta, these noodles are more like konjac noodles.
8. Cappello’s Almond Flour Fettuccine
290 calories per serving (3 oz), 16 g fat (2 g saturated fat), 760 mg sodium, 31 g carbohydrates (3 g fiber), 1 g sugar, 9 g protein per serving (3 oz). Cappello’s manufactures gluten-free items using almond flour as the primary ingredient. According to the recipe, this fettuccini is silkier and more “buttery” in texture than ordinary pasta. Made without the use of gluten, grains, soy, or dairy, this is the only noodle in the group to include eggs. Almond flour, tapioca flour, xanthan gum, and salt are the only ingredients listed on the ingredient list.
Our noodle has the greatest amount of sodium per serving of any noodle on this list, and that’s before the sauce is added.
13 Popular Low Carb Pastas, Ranked Worst To Best
Hitra/Shutterstock There’s nothing quite like a steaming dish of pasta topped with a mouthwatering sauce on a cold winter night. This delicious dish has only one drawback: it may be rather heavy in carbs because classic pasta is produced with white flour, which makes for a lot of carbohydrates. We at Mashed are all for indulging every now and then, but if you’re looking to eat pasta on a daily basis, it might be beneficial to look for more carb-friendly alternatives to traditional spaghetti. Some people may also require low-carbpastas in order to accommodate their dietary plan or special diet, such as those suffering from celiac disease, who are unable to consume ordinary pasta due to the high flour content.
This has enabled many manufacturers to be more innovative with their concepts and recipes, and as a result, we now have a plethora of delectable pasta choices to pick from.
While researching the most popular low-carb pastas available, we discovered which ones you should be looking for at the grocery store and which ones you should avoid buying altogether. List of prominent low-carb pasta products, ordered from worst to greatest, in alphabetical order
13. Banza Pasta
TonelsonProductions/Shutterstock Banza is a well-known pasta manufacturer that has been in business for many years. The firm was one of the first to develop low-carb pasta with the goal of making it more nutritious for consumers. Even while we recognize their legendary position, we’re sad that they haven’t found out how to enhance their recipe at this point. This company manufactures Despite the fact that Banza pasta is available in a variety of varieties that all contain nearly the same components, the result is often unimpressive, especially if you’re expecting it to taste and feel like genuine noodles.
- The texture of this spaghetti is our major complaint about it.
- The finest results are obtained when the pasta is cooked al dente and consumed immediately.
- “This spaghetti turned out far too mushy for me,” wrote one Amazon customer in a review.
- In general, we don’t care for this well-known brand.
12. Miracle Noodle Fettuccine
Miracle Noodle is yet another brand that manufactures a variety of low-carb pasta products. In fact, their goods are shirataki noodles, which are manufactured from the Konjac plant and are popular across Japan (viaHealthline). This makes judging how tasty these noodles are a little difficult because their flavor is heavily influenced by the method in which they’re prepared. On their own, they’re a complete abomination of taste. Due to the fact that there isn’t much flavor in dry pasta, we can’t deduct any points from them in this category.
These noodles have a gelatinous texture that can be difficult to adjust to at first.
Miracle Noodles are excellent in cold noodle dishes as well as many Asian dishes, which is not surprising given how popular they are in Japanese cuisine.
This pasta is fine for people who don’t mind the texture, but it isn’t our first choice when it comes to low-carb alternatives because of its high carb content.
11. Sea Tangle Kelp Noodles
Sea Tangle’s noodles are quite comparable to the Miracle Noodle Fettuccine that was previously addressed. Because they’re produced with seakelp, they provide a number of health advantages. It is perfectly OK to use this pasta substitute when properly prepared. Again, these noodles are excellent in Asian meals, especially when served with a light broth or sauce on the side. If you’re looking for a low-carb version of a classic dish like carbonara or chicken Alfredo, these options aren’t going to cut it.
This pasta substitute has a saline flavor to it due to the fact that it is manufactured from sea kelp rather than wheat flour.
It is possible to mitigate this flavor by washing your noodles for several minutes before you prepare them.
The texture might be a touch sticky at times, and they are prone to being overcooked. While they are delicious when prepared correctly and served with a light sauce, we are less than delighted with the limited variety of dishes that can be made with this pasta replacement.
10. Trader Joe’s Red Lentil Sedanini Pasta
Trader Joe’s is a favorite of the majority of Americans. At this grocery store chain, there’s something for everyone, from their extensive selection of refrigerated dips to their seemingly never-ending snack area. Trader Joe’s is all about staying on top of the latest culinary fads, and it wasn’t long before they hopped on board the low-carb pasta bandwagon. TJ’s presently provides a wide variety of alternative pasta alternatives, one of which is this red lentil sedanini pasta made with red lentils.
However, the flavor is a touch overpowering, making it unsuitable for those who do not care for the taste of lentils in general.
You really need to add something extra to it except just the sauce, however “Trader Joe’s Reviews received a positive review from one of its contributors.
9. Barilla Chickpea Rotini
Jaimieandkyleshootstock/Shutterstock Barilla has been a staple in the pasta industry for quite some time now. When a corporation attempts to improve on the products of a rival, the results are sometimes disastrous. This chickpea rotini is a perfect illustration of what occurs when you try to improve on your competitors’ products. Barilla’s chickpea pasta, in contrast to many other chickpea pastas, does not have a distinct bean flavor. It also does not have a mushy texture that causes it to come apart when cooked for 30 seconds longer than al dente, as other pasta does.
In my opinion, a healthier choice that is not bland and does not have a cardboard texture is a victory!
It’s also reasonably priced, and it’s readily available at most supermarkets.
8. Palmini Linguini
A palm tree’s heart refers to the inner core that may be found in some varieties of palm trees. Despite being a fibrous vegetable, this dish is fairly soft and may be easily shred to resemble strands of spaghetti. Palminilinguine has little taste on its own and is mainly reliant on the sauce to provide flavor. The texture is rather solid and does not have the feeling of spaghetti, but it is not unpleasant to eat. To help soften the noodles, several reviewers recommend soaking them in water or milk before heating them in your sauce.
“This is a great low-carb substitute for spaghetti,” one user remarked on the social media site Influenster.
I’ve used it in everything from ramen to red sauce pasta to Alfredo. “As a whole, this is an excellent alternative provided you don’t mind the texture of the meat and have a delicious sauce to pour on top.”
7. Trader Joe’s Hearts of Palm Pasta
Palmini’s linguini is extremely similar in flavor and appearance, but we believe this pasta has a little superior texture. Although the Hearts of Palm Pasta has a strong and earthy aroma when it is first opened, it cooks down to a much more delicate flavor when cooked. Cooked, the flavor is extremely mild and will go well with whatever spaghetti sauce you choose to serve it with. In the words of What’s Good at Trader Joe’s: “We combined ours with other vegetables, tomato cream sauce, and parmesan cheese, and it turned out pretty beautifully.” In part because it is made from vegetables, the texture is not as pleasant as the unique crunch and somewhat sticky feel of conventional pasta; it is more like to that of spiral zucchini or sweet potato.
With that in mind, this is a respectable selection.
6. Explore Cuisine Edamame Spaghetti
There are various low-carb pastas available from Explore Cuisine; their edamamespaghetti is one of their most popular items. This is, as the name implies, spaghetti prepared from the recognizable green immature soybean (also known as green soybean paste). It’s true that the only thing that goes into this pasta is edamame bean flour. These soybeans, which are popular in Asian cuisine and strong in protein and fiber, are a good source of protein and fiber. Because of their inclusion, this pasta is a great source of protein and fiber as well as being delicious.
“The texture is quite pleasing to the touch.
“This is especially true when it comes to fine spaghetti since the chewy, almost meaty texture is pleasant and gives you that satisfying full mouth sensation.” Because this pasta has a mild earthy flavor, it’s best served with additional ingredients like as mushrooms, olive oil, and cheese to balance it out.
Overall, we believe this is an excellent choice.
5. Tolerant Foods Red Lentil Rotini
As previously said, lentilpasta is a difficult location to traverse. Due to the fact that it just tastes like lentils, pasta that has an overpowering lentil flavor is not fun to consume. Fortunately, Tolerant Foods appears to have discovered the secret formula, since this pasta has virtually no lentil flavor at all, despite the fact that lentil flour is the sole component in it. While it does not crumble when cooked, it does have a wonderful texture when raw. Added Want Not: “Not only is this pasta tasty (it has decent body without being thick or sticky), but it also passes muster with the gluten-eaters in my home, it’s organic and non-GMO, and I don’t have to feel guilty eating pasta anymore because this stuff is a lean, guilt-free protein source.” When eaten warm with a sauce, this pasta is delicious, but it is also delicious cold in a pasta salad.
If you have finicky eaters in the family and want to give a healthy alternative to white spaghetti, this is a perfect option for you.
4. Capello’s Fettuccine
It’s difficult to find your way through lentilpasta, as we indicated before. Due to the fact that it just tastes like lentils, pasta with an overpowering lentil flavor is not fun to consume. Fortunately, Tolerant Foods appears to have discovered the secret formula, since this pasta contains no discernible lentil flavor, despite the fact that lentil flour is the only component. While it does not crumble when cooked, the texture is excellent. “Not only is this pasta wonderful (it has decent body without being thick or sticky), but it also passes muster with the gluten-eaters in my house, is organic and non-GMO, and I no longer feel bad about eating pasta because it is a lean, guilt-free protein source,” screamed Want Not.
Parenting fussy eaters can benefit from this recipe, since it is a more nutritious alternative to white pasta, which is low in nutrients.
3. Al Dente Carba-nada Egg Fettuccini
In order to generate the soft, doughy pasta, this low-carb pasta alternative from Al Dentere relies on eggs. Some reviewers have complained that the egg flavor is overpowering the noodles, but we haven’t seen any difference. Additionally, the egginess lends this pasta a home-cooked flavor, evoking memories of egg noodles used in homemade chicken noodle soup. Furthermore, because it does not rely on chickpeas or lentils, it does not have a strange aftertaste. “I truly adore this spaghetti!” said a satisfied consumer on the social media siteInfluenster.
These noodle dishes are really simple to prepare and taste fantastic with any sauce!” Unlike other spaghetti dishes, this one does not have the unpleasant sensation of wishing you were eating actual food.
It’s great in soups or when coupled with a rich creamy sauce.
2. Fiber Gourmet Light Elbows
There are a variety of low-carb pasta alternatives available from Fiber Gourmet, including linguine, penne, and rotini. However, their finest offering is their elbows, which transport us back to our youth. They include 50% less calories than traditional wheat pasta, but they also contain significantly more protein and fiber. What’s more, the finest thing is. They have a flavor that is quite comparable to the original item. According to one user onAmazon, “Other pasta impersonators were as tasteful as rubber bands!” “The fact that this pasta has the texture and feeling of conventional spaghetti is the big thing about this pasta!” says the author.
This spaghetti may even be stored and thawed without affecting the texture in any significant way.
Anyone following a low-carbohydrate diet will find the entire Fiber Gourmet line to be a lifesaver. For all of your noodle requirements, we propose that you experiment with their many pasta varieties.
1. Great Low Carb Bread Company Elbows
If adopting low-carb has made you realize how much you miss macaroni and cheese, pick up a packet of elbow pasta from the Great Low Carb Bread Company. This pasta, which is made with pea protein, oat fiber, and a few other components, is about as close to the genuine thing as we could hope for in terms of taste. It’s flavor is just somewhat superior to Fiber Gourmet’s elbows in terms of taste. “I’m overjoyed to have FINALLY discovered a noodle that works for me so that I can enjoy my childhood favorite Mac and cheese dish again.
Even while these elbows have a few more carbohydrates than some of the other options on our list, they are still much lower in carbohydrates than typical spaghetti.
This is the greatest low-carb pasta you can purchase, whether you’re trying to make the ideal batch of mac & cheese or just want a simple tomato sauce for supper.
These Low-Carb Pasta Options May Be Better Than The Real Thing
It might be difficult to determine which pastas are appropriate for a low-carb diet if you enjoy spaghetti and are following a low-carb diet. However, the good news is that it is not impossible: delectable low-carb pastas are available on the market. Not only are low-carb pastas a great option for people who are watching their carb intake, but because many of these pastas are made from beans, lentils, or other vegetables, they are often higher in protein and fiber and a good choice for people who are following a gluten-free diet, according to Leslie Bonci, a registered dietitian and consultant for the California Prune Board.
Whatever type of carb-conscious pasta you choose, however, know that you can prepare it in the same way you would your favorite brand of regular pasta.
Tips For Buying Low-Carb Pasta
Knowing which pastas are OK for your low-carb diet and which ones aren’t might be a real challenge when you’re a spaghetti fanatic. It’s not impossible, though, and there are some very delicious low-carb pastas to be found out there in the world. In addition to being a great option for people watching their carb intake, because many of these pastas are made from beans, lentils, or other vegetables, they’re often higher in protein and fiber, and they’re a good choice for people following gluten-free diets, according to Leslie Bonci, a registered dietitian and consultant for the California Prune Board in Sacramento.
Whatever type of carb-conscious pasta you choose, though, know that it may be prepared in the same manner as your favorite brand.
As Bonci explains, “They mix nicely with proteins and vegetables and are excellent in both hot and cold applications.” In order to get the best low-carb pastas available, here’s what to look for on store shelves while shopping for low-carb products.
2. Get a pasta with a higher fiber count.
In addition, “there are certain low-carb pasta varieties that are poor in protein and fiber, which is not a great tradeoff because most people do not consume enough fiber on a daily basis,” explains Bonci. ” As a rule of thumb, you should strive for at least 6 grams of fiber every gram of protein consumed. The fact that you may occasionally receive less from your spaghetti is not the end of the world, but it is absolutely a best practice when you’re out grocery shopping. Furthermore, fiber is beneficial to the digestive tract since it increases satiety levels and helps to get things moving in there.
3. Aim for a low-carb pasta with a carb count that’s within your daily range.
In addition, “there are certain low-carb pasta varieties that are limited in protein and fiber, which is not a great compromise because most people do not consume enough fiber on a daily basis,” Bonci explains. For this reason, you should strive for a protein intake that contains at least 6 grams of fiber per pound of muscle. The fact that you may occasionally receive less from your pasta is not the end of the world, but it is absolutely a best practice while you’re out food shopping in the first place.
The Best Low-Carb Pasta That Actually Tastes Good
Every dish, from chickpea elbows to lentil lasagna, is crafted with ingredients that you can feel good about putting into your body. Let’s be clear: Carbohydrates are not the bad guys. Whole grains such as oats, barley, and rye are densely packed with essential nutrients such as digestion-friendly fiber, zinc, iron, magnesium, and folate, among other things. Furthermore, carbohydrates supply energy and provide the fuel that our brains, red blood cells, and central nervous systems require to function properly.
Nutritionist and creator of Tovita Nutrition, Leah Silberman says that refined carbohydrates (which do not contain the bran and germ sections of the grain kernel) are completely devoid of fiber: As Silberman explains, “they have been treated to the point that they have lost any nutritious value.” “You’re receiving carbohydrates, but you’re not getting nourishment.” Naturally, a cookie here and a piece of toast there won’t hurt you, but if you’re a frequent consumer of refined grains (think white spaghetti), it could be worth considering substituting in sneaky alternatives that taste delicious and have health advantages as well.
The good news is that Innovative manufacturers are making it simpler than ever to consume noodles while keeping simple carbohydrates to a bare minimum by substituting better-for-you components for wheat in their noodles recipes.
The ingredient list is important to consider when selecting a low-carb pasta, according to Silberman.
“Chickpeas or green lentil flour are good examples of components that should be limited to one or two in the pasta.” Silberman also takes into account the nutritional facts.
Below are eight low-carb pastas that are higher in protein and fiber than your typical bowties.
Top 11 Low-Carb Alternatives to Pasta and Noodles
Pasta is a versatile cuisine that is enjoyed by people of all cultures. However, it is well-known for being heavy in carbohydrates, which some individuals may want to keep to a minimum. It is possible that you are following a low-carb diet, are allergic to gluten, or just want to avoid feeling bloated and uncomfortable after a meal if you are avoiding wheat pasta or carbohydrates. However, if you don’t want to give up pasta and the delicious sauces that go with it totally, you might be interested in low-carb alternatives.
1. Spaghetti Squash
Spaghetti squash is a great pasta replacement that is low in calories. In North and Central America, this starchy vegetable with yellow-orange flesh first appeared, and it is now grown worldwide. Cooked, its flesh may be split with a fork into threads that resemble spaghetti noodles, hence earning it the moniker “spaghetti squash.” A serving of spaghetti squash includes 6.5 grams of carbohydrates per 3.5 ounces (100 grams), which is just around 20% of the carbs you’d expect to find in the same amount of pasta (1,2).
For preparation, pierce the squash several times with a fork and bake it at 350°F (180°C) for 30–45 minutes until it is tender.
Once the meat is done, use a fork to separate it into spaghetti-like threads and serve it with a sauce on the side.
It is a delicious, nutrient-dense substitute for spaghetti noodles.
2. Spiralized Vegetables
Spiralized veggies have taken the culinary world by storm over the last several years, and for good reason: they are a convenient and visually appealing method to include more vegetables into your diet without sacrificing flavor. Those veggies that have been spiralized are those that have been cut into long strips that resemble noodles using a spiralizer, which is a kitchen appliance that cuts vegetables into long strips that resemble noodles. Many veggies may be spiralized, but the most popular are zucchini, carrots, turnips, beets, and cucumbers, which are all available at your local supermarket.
It is extremely helpful to include more veggies in your diet, since doing so may lessen your chance of developing a variety of ailments such as heart disease, diabetes, and even certain forms of cancer.
Using a spiralizer is recommended for spiralized veggies, while a vegetable peeler may also be used as an alternate method.
Whether served cold or hot, spiralized veggies are a versatile dish.
Excessive cooking will result in the loss of their crunch. SynopsisSpiralized veggies are an excellent, nutrient-dense alternative to pasta that may be served hot or cold.
3. Eggplant Lasagna
Eggplant, often known as aubergine, is a vegetable that originated in India. Despite the fact that it is technically a berry, it is more generally referred to as a vegetable. A serving of 3.5 ounces (100 grams) of eggplant has around 9 grams of carbohydrate, which is approximately 3.5 times less carbohydrate than the same amount of pasta (2,14). Also high in fiber, vitamins, and minerals (especially vitamin K, thiamine, and manganese), it is also a rich source of protein (14). First, slice the deliciousnightshade lengthwise into thin pieces, which will be used to make your eggplant lasagna.
When creating lasagna, just substitute these roasted eggplant slices for the spaghetti sheets to achieve the desired result.
SummaryEggplant is a low-carb, high-nutrient substitute for pasta in lasagna dishes that is becoming increasingly popular.
4. Cabbage Noodles
Using cabbage as a substitute for noodles is something that few people consider, yet it is a deceivingly simple substitution. It has a modest carbohydrate content, with around 6 grams of carbohydrates per 3.5 ounces (100 grams). This amount of cabbage delivers an incredible 54 percent of the Reference Daily Intake (RDI) for vitamin C and 85 percent of the RDI for vitamin K, according to the USDA. Cabbage is also a strong source of folate, and it contains a variety of other vitamins and minerals as well as fiber (15).
- Alternatively, thinly slice the cabbage head and use it to make thin noodles for a dish such as pad thai or lo mein.
- Once the cabbage has been sliced, place it in boiling water for roughly two minutes.
- They will continue to cook in the oven, so don’t boil them for an excessive amount of time.
- SummaryCabbage is a novel, yet nutrient-dense, alternative to traditional wheat pasta.
5. Cauliflower Couscous
It’s possible that you’ve heard of cauliflower being used as a substitute for rice. However, it may be used in the same way as couscous. Cauliflower is a cruciferous vegetable that has a wide range of possible health advantages, including a lower risk of some malignancies, when consumed in moderation. It has a low carbohydrate content and is high in fiber, folate, and vitamins C, E, and K. ( 16 ,17,18). A cup of cooked cauliflower includes 4 grams of carbohydrates, which is 13 percent more than a cup of cooked pasta (2,18).
Because you don’t want to over-blend, the pulse function is the most effective.
Then, using a lid, simmer for a further 5–8 minutes, or until the vegetables are tender.
The finished result can be used in recipes that call for couscous. SummaryCauliflower is a low-carb substitute for couscous that is popular in Mediterranean cuisine. In addition to being nutritious, it may also provide extra health advantages.
6. Celeriac Couscous
Celeriac is a root vegetable that originated in the Mediterranean and is linked to celery. It’s a root vegetable with a celery-like taste that’s tinged with a hint of spice. Celeriac is particularly high in the minerals phosphorus, manganese, vitamin C, and vitamin B6, among other nutrients (19). It provides 6 grams of carbohydrates per 3.5 ounces, which is somewhat higher than cauliflower (100 grams). Despite this, it is a nutritious alternative to pasta in many cases. Celeriac couscous is made by chopping the vegetable into tiny pieces and mixing them together.
SummaryCeleriac, another low-carb option to couscous, has a distinct celery flavor and is a good source of phosphorus, among other minerals and nutrients.
Sprouts are seeds that have germinated and have grown into extremely immature plants, similar to baby plants. Sprouting may be done with a variety of seeds. Sprouts, for example, can be created from beans, peas, grains, vegetable seeds, nuts, and other seeds, among other things. Sprouts include a variety of nutrients, which vary depending on the type of seed used. But sprouts are often low in carbohydrates and high in protein, folate, magnesium, phosphorus, manganese and the vitamins C and K, to name a few of their nutritional benefits.
- They range from 7 percent for alfalfa sprouts to 70 percent for lentil sprouts in terms of carbohydrate content when compared to regular pasta (2).
- Because of this, sprouts are easier to digest for your body (23).
- Run cold water over your sprouts to bring the cooking process to a complete end.
- It is important to note that sprouts are frequently associated with an increased risk of food poisoning.
- SummarySprouts are a quick and easy pasta substitute that is low in carbohydrates, high in nutrients, and easy to digest.
8. Onion Noodles
Onions are a delicious and unique substitute for spaghetti that tastes just as good. They contain just one-third of the carbohydrates found in traditional pasta and are high in fiber, vitamin C, B6, folate, potassium, and phosphorus, among other nutrients (2,25). Onions are also an excellent source of flavonoid antioxidants, which have been shown to have health advantages such as decreased blood pressure and enhanced heart health ( 26 , 27 ). Peel and slice the onions into 1/4-inch (0.5-cm) slices, then remove each ring and lay them in a large roasting pan.
Halfway through roasting, give it a good stir.
Finally, add your favorite garnishes and sauce to finish it off. SummaryOnions are a tasty, low-carb substitute for pasta that is also low in calories. They’re packed with minerals and helpful plant chemicals that may help to improve your overall health.
9. Shirataki Noodles
It is a delicious and unique substitute for pasta to use onions instead. In comparison to conventional pasta, they contain one-third the carbohydrates and are high in fiber, vitamins C and B6, folate, potassium, and phosphorus (2,25). Also rich in flavonoid antioxidants, onions provide a variety of health advantages, including decreased blood pressure and enhanced cardiovascular health ( 26 , 27 ). To pastify your onions, first peel and slice them into 1/4-inch (0.5-cm) slices, then separate each ring and set them in a big roasting pan with a little water.
Halfway through the roasting process, give it a good stir!
A tasty, low-carb substitute for spaghetti, onions are a delicious option.
10. Tofu Noodles
Noodles made from tofu are an alternative to the classic shirataki noodles. Tofu and glucomannanfiber are combined to create them, which contribute only a few calories and carbohydrates to your diet. Purchase these noodles in a pre-packaged form and cook them in the same manner as you would shirataki udon. Because tofu has a high concentration of protein and healthy plant chemicals, it may help to prevent against certain health disorders such as heart disease, diabetes, and cancer ( 32 , 33 , 34 , 35 , 36 ).
11. Seaweed Pasta
Seaweed pasta is a new low-carb substitute for traditional spaghetti. It is made up of nothing more than seaweed that has been picked, washed, and dried. As a result, your food will have a distinct marine flavor to it. In spite of the fact that seaweed is naturally low in calories and carbohydrates, it is high in nutrients. It has a high concentration of vitamin K, folate, magnesium, calcium, and iron, among other nutrients. It also contains a significant amount of iodine, depending on the type ( 37 ,38,39).
The seaweed variants that are used to substitute pasta are designed to look like spaghetti or fettuccine.
Instead of boiling the seaweed noodles, consider steaming them for 20–35 minutes.
SummarySeaweed may be used as a colorful substitute for pasta.
The Bottom Line
There are a variety of low-carb substitutes for pasta. A few of the most popular alternatives are fresh veggies, seaweed, and fiber-rich noodle substitutes, to name a few.
Not only do they include far fewer carbohydrates, but they also contain significantly higher quantities of vitamins, minerals, and other healthy elements than ordinary wheat pasta. All you have to do now is throw these novel noodles with your favorite spaghetti sauce and enjoy.
What pasta has the least amount of carbs?
It is possible to substitute pasta with a variety of low-carb options. A few of the most popular alternatives are fresh veggies, seaweed, and fiber-rich noodle substitutes. This type of pasta not only contains far less carbohydrates, but it also contains significantly greater quantities of vitamins, minerals, and other health-promoting elements than typical wheat pasta. Make a simple spaghetti sauce with your favorite new-fangled noodles and you’re ready to go!
- Explore Cuisine Edamame Spaghetti
- Barilla Red Lentil Penne
- Capello’s Almond Flour Fettuccine
- Explore Cuisine Green Lentil Lasagne
- Tolerant Black Bean Rotini
- Explore Cuisine Edamame Spaghetti
The following are seven low-carb pasta alternative companies that are worth your time.
- Explore Cuisine Organic Edamame Spaghetti, Pack of 6 $25
- Miracle Noodle Fettuccini, Pack of 10 $34
- Al Dente Carba-Nada Egg Fettuccine $7
- The Great Low Carb Bread Co
- Nutriwell Maccarzone Spaghetti $8
- Banza Shells Chickpea Pasta $8
Also, what kind of pasta can you consume on a ketogenic diet? Here are 11 low-carb pasta meals that you can make right now.
- Keto Lasagna is a simple dish to prepare. Hello there, Keto Mama. Keto Japanese Mushroom Pasta with Shirataki
- Cream Cheese Zucchini Spaghetti
- Pillowy-Soft SpinachRicotta Fried Ravioli
- Keto Riccota Gnocchi
- Cabbage Noodles
- Keto Creamy Avocado Pasta with Shirataki
- 15-Minute Garlic Shrimp Noodles
- Keto Creamy Avocado Pasta with Shi
One can also wonder if there are low-carb pastas available. Shiratakinoodles are long, white noodles that are also referred to as konjac or miraclenoodles in some circles. They’re a popular low-carb alternative to topasta since they’re quite satisfying yet containing little calories and carbs. They are created from glucomannan, a kind of fiber derived from the konjac plant, which is a source of fiber. How much pasta can I consume when following a low-carb diet? With 37 grams of carbs, including 6 grams of fiber, the same quantity of whole-wheatpasta is just marginally healthier than the white kind (22).
5 of the Best Keto Pasta Brands to Buy Under 5g of Net Carbs – Kiss My Keto Blog
Are there low-carb pastas available, one may wonder. In addition to being known as konjac or miraclenoodles, shiratakinoodles are long, white noodles. The fact that they are quite satisfying while containing little calories makes them a popular low-carb alternative topasta dish. You may find them in the konjac plant and they’re formed out of a sort of fiber known as glucomannan. When following a low-carbohydrate diet, how much pasta may I consume? With 37 grams of carbs, including 6 grams of fiber, the same quantity of whole-wheatpasta is just marginally superior (22).
1. Kiss My Keto’s Keto Noodles
One can also wonder if there are any low-carb pastas available. In addition to being known as konjac or miraclenoodles, Shiratakinoodles are long, whitenoodles. As a low-carb alternative to spaghetti, they’re incredibly popular since they’re satisfying yet containing little calories. They’re manufactured from glucomannan, a kind of fiber that originates from the konjac plant. When following a low-carbohydrate diet, how much pasta can I eat? With 37 grams of carbs, including 6 grams of fiber, the same quantity of whole-wheat pasta is just marginally healthier (22).
3. Natural Heaven’s Spaghetti
Natural Heaven, another well-known low-carb pasta manufacturer, produces Spaghetti that is likewise manufactured from heart of palm oil. However, unlike other goods of its ilk, this Spaghetti is not wrapped in water, allowing you to receive the most bang for your buck. Furthermore, one dish has only 25 calories and 2g of net carbohydrates, allowing you to pile on as many of your favorite keto toppings as you want while still being within your macronutrient range. Additionally, this one is completely cooked and ready to eat.
If you’re looking for something a little different, Natural Heaven has heart of palm angel hair and lasagna.
You’ll likely discover that if you enjoy the flavor of one, you’ll also enjoy the flavor of the others while making keto pasta dinners. 25 calories | 0 grams of fat | 2 grams of net carbohydrates | 1 gram of protein per 12 cup serving Purchase Right Away
4. Simply Nature Organic Soybean Spaghetti
Aldi’s Simply Nature range comprises goods that are free of genetically modified organisms and organic. Artificial colors, MSG, and partly hydrogenated oils are all prohibited in many varieties. Their Soybean Spaghetti is no exception, and – on top of that — it happens to be low in carbohydrates by coincidence. It’s produced using soybean flour, which is a legume-based flour that’s strong in protein but low in carbohydrates, according to the manufacturer. Despite the fact that this product is not labeled as low-carb spaghetti noodles, it has just 7g net carbohydrates in a 2oz serving.
- Aside from protein, this nutrient-dense spaghetti dish provides a significant amount of fiber, iron, potassium, and calcium to the diet.
- And, if you’re a lover of edamame, Simply Nature offers a Spaghetti dish prepared with the legume.
- 3.5 grams of fat |
- 24 grams of protein per 56-gram serving Purchase Right Away
5. Sea Tangle Kelp Noodles
Sea Tangle is a family-owned business that manufactures and distributes the world’s first Kelp Noodles. Because they are manufactured with only three low-carb ingredients: kelp, a specific form of salt, and water, these are some of the best keto pasta brands to buy on the market. While they are created from seaweed, Kelp Noodles have a relatively neutral flavor and a texture that is more on the al-dente and even crunchy side, despite their seaweed origin. As a result, the keto pasta noodles are excellent for use in salads, soups, and stir-fries alike.
Aside from being extremely low in carbohydrates, these noodles are also low in calories, gluten-free, and iodine-rich, and they are ready to eat right away.
Per 4oz serving, the following nutrients are provided: 6 calories |
2 grams of net carbohydrates |
While the majority of these selections aren’t technically “pasta” in the classic meaning of the term, they are rather similar nonetheless.
But, perhaps most importantly, all contain less carbohydrates than the majority of items labeled as “low-carb” or “grain-free.” Because of this, you may eat them in standard serving quantities and with any toppings you choose without having to worry about exceeding your macronutrient limits.
If you’re looking for additional ideas for your keto pasta, check out these 10 great alternatives to noodles and spaghetti that you can create from yourself.