What are The Best Pasta Alternatives for a Low Carb Diet?

low carb

A low carb diet is without doubt one of the most effective diets for losing weight, so it’s not surprising why so many people are now going low carb, whether it’s ketogenic diet or other forms of low carb diet. Thankfully though, you don’t need to give-up eating flavorful Italian meals when going on a low carb diet. The popularity of low carb diets has also given rise to delicious low carb pasta recipes that make use of pasta alternatives.

Below are some of the best pasta alternatives that can satisfy your pasta cravings without losing sight of your weight loss goals.

Best Pasta Alternatives For A Low Carb Diet

Zucchini Noodles

Zucchini noodles are easy to prepare. Simply insert the vegetable into a spiralizer and a bunch of noodles will come out on the other side. The macronutrients of zucchini noodles are 3 grams of protein per cup, 0 fat, and only 5 net grams of carbs. Therefore, it’s perfect for your low carb diet. What’s more, the noodles tend to lose their fibrous texture when cooked so have the ability to fully absorb the flavor of the pasta sauce. It is for this reason why many would prefer this pasta alternative over the others since it will taste like whatever sauce you choose to pair it with.

Check out this video recipe for Zucchini Noodles: Vegan Pesto Spaghetti with Mushrooms & Olives

Almond Flour Pasta

Almond flour contains 1.6 grams of carbs. However, it also contains 1.6 grams of dietary fiber, which means it has zero net carbs. Almonds are also a great source of vitamin E, magnesium, and healthy fats, making it a great choice for a keto diet. Just be careful with buying almond flour pasta in the supermarket and make sure you double-check the label to ensure that it’s really low carb. If you can, try making the homemade version. You’ll find plenty of recipes online.

Related reading: Best Nuts to Eat On A Keto Diet

Egg Pasta

Egg pasta is made from a combination of cream cheese and egg, which makes it a great low carb pasta alternative. There are also versions of egg pasta that are made using a combination of egg and almond flour. With a combination of protein from the eggs and fat from cream cheese, the egg pasta is perfect for your ketogenic diet. What’s more, the pasta is typically tasteless so it can fully absorb the flavor of your pasta sauce.

Shirataki Noodles

Commonly known as miracle noodles, shirataki noodles are made from the konjac yam and are calorie-free and carb-free.  The konjac plant contains glucomannan, a soluble fiber that can help with weight loss. The noodles have a clear texture and can quickly absorb the flavor of whatever sauce they are cooked with.  They have a slightly rubbery texture so are not an ideal replacement for Italian dishes but are fine for Asian dishes. With zero calories shirataki noodles are definitely a perfect alternative to your usual pasta. You can get them at some health food stores and supermarket or you can buy them online.

Related reading: Is Plantain Pasta Low Carb?

Spaghetti Squash

Spaghetti squash is one of the most popular low carb pasta alternatives. It’s made from a baked squash that’s been scraped or grated to produce noodles. It contains 0 fat, 1 gram of protein, and only 5 grams of net carbs but is  loaded with vitamins, minerals, antioxidants and fiber. It’s a popular substitute for your usual wheat flour based spaghetti pasta.

With these low carb pasta alternatives, you can still enjoy your favorite Italian comfort food while maintaining your low carb count.
Want some low carb recipes?  Try these Weekly Low Carb Meal Plans.

Image by Kristin


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