Low-Carb Noodles: 10 Best Alternatives to Noodle and Pasta

Pasta lovers can all relate to the pain of having to say goodbye (or at least cut back on) traditional noodles. They just taste oh-so-good. Not to mention those rainy, stressful days. Or just any day! There’s nothing more comforting than a warm bowl of savory noodles.

But here’s a fact: Traditional noodles are a source of refined carbohydrates. One study showed that overconsumption of instant noodles causes an individual to be at risk for a cardiometabolic disease 1.

The good news is, you don’t have to give up noodles entirely. There are keto-approved alternatives that can be enjoyed every single day of the week.

Ready for some noodle goodness? Dig in.

Zoodles for short, zucchini noodles refer to zucchini that’s cut into long, thin strands. To make zoodles, you’ll need to use a handheld spiralizer.

I love how zucchini can be used to create almost all kinds of dishes, especially pasta. For example, you could throw in some tomatoes, parmesan cheese, garlic, and basil for an Italian-inspired meal.

Spaghetti squash is another popular noodle alternative for ketoers. You’ll love the fact that it has a great flavor plus flesh that’s just like spaghetti. Amazing, right?

Those who are uncomfortable using veggies for keto pasta will be delighted with egg noodles. Yep – you’ve read it correctly. Egg pasta is made by blending eggs, cream cheese, and gluten. After blending the mixture, you’re going to bake it and cut into your desired noodle shape.

Shirataki may sound fancy, but they’re simple to prepare!

These noodles are available in many supermarket chains, which means you don’t need to make them from scratch. Just open a pack and rinse well under running water to remove the plant odor.

Mung bean noodles are commonly known as “glass noodles” because of their translucent appearance. These noodles are lower in carbs compared to traditional pasta.

But because they’re slightly higher in carbs than most of the options on this list, I would recommend being strategic with their consumption.

Cucumber noodles are what you think they are: Spiralized cucumbers. I love cucumbers because they’re a zero-prep food and pair well with various ingredients. For example, garlic, shrimps, mayonnaise, parsley, and spices.

Seaweed or kelp noodles are great for those who love seafood. They’re also ready-made (available in packs at grocery stores) which makes them a convenient choice. Like shirataki noodles, you need to rinse them with water to remove the liquid they’re submerged in.

Cabbage is one of the best low-carb veggies on a keto diet. To make noodles out of cabbage, simply cut cabbage into quarters, then cut into strips. As a versatile vegetable, cabbage goes well with any kind of meat.

Kohlrabi is of the same species as cabbage, broccoli, and cauliflower. Slightly sweet in taste, it’s often used in salads and soups. Trying to meet your macronutrient needs on keto? This vegetable is an excellent choice.

Eggplant, anyone? When it comes to low carb noodles, eggplant would be the last thing on your mind. That’s because eggplant has a mushy texture and can be quite challenging to spiralize.

If you’re patient enough though, you can prepare a tasty eggplant noodle dish – Tomato basil eggplant noodles, for example.

When you find yourself craving for pasta (but you know you can’t have it), these low-carb alternatives make healthy and nutritious options. If you’ve got more time for prepping, go ahead and spiralize keto-friendly veggies. Struggling with a busy schedule? Buy a pack of shirataki or kelp noodles instead!