What is Palmini Pasta and is it Keto?

palmini pasta

Palmini pasta is getting a lot of attention recently especially among low carb dieters. It’s a low carb version of your favorite pasta and is healthier than the real thing. While typical wheat pasta contains 25 grams of carbohydrates per serving, Palmini pasta contains only 2 grams of net carbohydrates! Sounds amazing, right?

Read on to find out more about this new low-carb pasta alternative and why it’s becoming a popular food staple for keto dieters.

What Is Palmini Pasta?

Palmini pasta contains only 20 calories per serving with only 4 grams of carbs and 2 grams net carbs. It’s gluten-free and does not contain any sugar, which makes it perfect for followers of the ketogenic diet.

The pasta is derived from a vegetable known as the “heart of palm”, which is the edible bud of the cabbage palm tree. According to OA Foods, the maker of the Palmini pasta,

“Palmini is a pasta substitute made 100% out of a natural plant known as Hearts of Palm. When this plant is cut and cooked in the proper way, its resemblance to regular pasta is remarkable.”

After cooking the palm hearts, the vegetable is then cut into strands, similar to the shape of linguine pasta. Pamini Pasta is being sold in a 14 oz. can and 12 oz. pouch, which you can purchase at various stores online. You will also find these products at some of the major grocery stores across the United States.

How is Palmini Different from Regular Pasta?

The biggest difference between the Palmini Pasta and regular pasta is the carbohydrate content. Also, most of the regular pasta is made from wheat flour, but Palmini is made from a low carb vegetable and does not contain even a single amount of grain in it.

Related reading: What Are the Best Low Carb Vegetables?

This pasta is somewhat similar to other low carb pasta alternatives that are made from veggies. As stated by Amy Shapiro, the founder of Real Nutrition NYC,

“Think of it like zoodles, but made with a different veggie.”

Zoodles are noodles made from zucchini that contains only 5 net grams of carbs. Just like the Palmini Pasta, zoodles are a popular ingredient for some low carb pasta dishes.

Related reading: Low Carb Zucchini Spaghetti with Tomato and Feta

Nutrition wise, Palmini is totally different from the regular pasta. In one serving, you’ll get:

• Calories – 20
• Carbohydrates – 4 g (2g net)
• Fats – 0
• Fiber – 2 g
• Protein 2 g
• Sodium 140 mg
• Sugar – 0

You will basically get fewer carbohydrates with Palmini, which is why it’s a favorite pasta alternative among keto dieters. The pasta is also certified gluten-free, so it’s great for those with gluten intolerance or those suffering from Celiac disease.

Is Palmini Pasta Good for your Keto Diet?

Given its extremely low carb content, there’s no doubt that the Palmini pasta is good for your keto diet. Since the pasta is made from vegetables, it’s low in calories, which allows you to save on calories when eating your favorite pasta dish.

There is one drawback to it because it’s high in fiber and if you don’t normally have much fiber in your diet you could get some gas and bloating. Best to eat it only occasionally to start with until you see what effect it has on you.

If you are someone who is allergic to wheat, the Palmini pasta is also ideal for you even if you’re not following any low carb diet. Also, if you’re diabetic, then this pasta is healthier for you to consume than the regular wheat pasta which can raise blood sugar.

For those who are concerned about the product’s impact in the environment, the makers of the pasta stated on their website that they will not cut the entire palm tree when harvesting the heart of palms used in making the pasta. Therefore, the product is still agriculturally sustainable.

What’s the Best Way To Eat Palmini?

The best way to enjoy the Palmini pasta is to use it for one of your favorite pasta dishes. You can make it into a meat based spaghetti, carbonara, or any pasta dish that you like. Since the pasta is already cooked, you can simply heat it gently and mix with your preferred pasta sauce.

It’s also possible to use it as a noodle to make noodle soup, or other noodle dishes, such as Pad Thai.

What does it taste like?

Well it tastes just like canned hearts of palm. Some people dislike the taste straight from the can but others say that it has a similar taste to artichokes.  I don’t think it tastes bad at all. In fact when you combine it with a sauce it tastes just like regular pasta.

If you dislike the veggie taste there’s a solution. First, rinse the pasta with water so as to lessen its sodium content. Next, soak it in coconut milk to neutralize the smell. The makers of Palmini recommend soaking for up to 30 min, but the longer you soak the pasta, the better.

So if you have plenty of time to spare, try soaking it for several hours or if possible, overnight. After soaking in milk, rinse the pasta with water and leave to dry before cooking.

If you need inspiration for a pasta recipe, check out this Palmini linguine recipe below:

Palmini Linguine with Zucchini


• 1 1/4 oz. canned Palmini Pasta
• 2 cups coconut milk
• 5 sliced baby zucchinis
• 8 large sized, good quality shrimps
• 2 cups no added sugar tomato sauce
• 1 tablespoon chopped fresh basil
• 1 to 2 tablespoon avocado oil
• ½ chopped red onion
• ¼ cup coconut milk
• ¼ teaspoon chili flakes
• 2 cloves garlic, minced
• Himalayan salt and freshly ground black pepper to taste


1. Drain the Palmini pasta and soak in the 2 cups of coconut milk for at least one hour. You can soak longer if you’ve got plenty of time. If possible, soak the pasta overnight. This process helps to neutralize the acidity of the pasta so it will taste like pasta and not a vegetable. After soaking, drain the pasta and rinse with filtered water.

2. Heat a skillet on medium heat and add the avocado oil. Add the onion and sliced zucchinis. Sauté for 3 to 4 minutes until the vegetables take on a little color.

3. Then add the garlic and shrimps. Sauté for another minute.

3. Add the Palmini pasta. Pour in 1/4-cup coconut milk and the tomato sauce. Stir well and add the spices. Increase the heat and simmer gently for 10 minutes.

4. Place on your serving plate and serve. Enjoy!

Have you tried palmini pasta already? If so what did you think? Do let me and my readers know in the comments below.

Image by Eat Palmini


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