A Comprehensive Guide: What Pasta Is Keto-Friendly?

November 8, 2025 •

4 min read

Traditional wheat-based pasta contains a high carbohydrate count, with approximately 40 grams of carbs per cup, making it unsuitable for a ketogenic diet. For those committed to this eating plan, the question of what pasta is keto-friendly? is a common one. Fortunately, there is a wide array of low-carb, nutritious alternatives available to satisfy your pasta cravings without derailing your diet.

Quick Summary

This guide explores various keto-friendly pasta substitutes, including vegetable-based, konjac-based, and specialty flour alternatives, explaining their taste, texture, and preparation methods.

Key Points

Shirataki Noodles: A popular, near-zero net carb option made from konjac fiber; requires rinsing and dry-frying to improve texture.
Vegetable Noodles: Zucchini and spaghetti squash are excellent fresh alternatives that are low in calories and high in nutrients but may require moisture management.
Hearts of Palm Pasta: A good store-bought option for those who prefer a firmer, al dente texture with a mild, tangy flavor that stands up well in sauces.
Specialty Keto Pastas: Brands like Kaizen (lupini flour) and Pete's Pasta offer low-carb, high-protein pasta that closely mimics the taste and texture of traditional varieties.
Pairing is Key: The success of keto pasta lies in pairing it with the right high-fat, low-sugar sauces, and protein-rich ingredients to create a complete and satisfying meal.

The Keto-Friendly Pasta Landscape

Transitioning to a ketogenic diet often means saying goodbye to traditional pasta made from wheat flour. However, the modern marketplace and a little kitchen creativity offer a wealth of alternatives. The options range from fresh, vegetable-based spirals to innovative, store-bought products with near-zero net carbs. Understanding the characteristics of each can help you find the perfect match for your favorite pasta dishes.

Vegetable-Based Alternatives: Fresh and Light

Vegetables are the go-to for many low-carb and keto dieters, and for good reason—they are low in net carbs and packed with nutrients.

Zucchini Noodles (Zoodles)

Often considered the most popular vegetable noodle substitute, zoodles are made by spiraling fresh zucchini. They are exceptionally low in calories and carbs, offering a light, refreshing base for sauces.

Preparation: Using a spiralizer is the easiest method. To avoid sogginess, a common issue with zoodles, it's essential to remove excess moisture. A common technique is to sprinkle the raw zoodles with salt and let them sit for 10-15 minutes to draw out water, then pat them dry with a paper towel before cooking. They can be briefly sautéed or added directly to hot sauce to finish cooking.

Spaghetti Squash

This winter squash naturally separates into spaghetti-like strands when roasted, making it an excellent natural, low-carb alternative. It has a mildly sweet flavor that pairs well with hearty sauces.

Preparation: Cut the squash in half lengthwise, scoop out the seeds, and roast face-down until tender. Once cooled slightly, use a fork to shred the flesh into strands. Like zoodles, blotting away excess moisture is recommended to prevent a watery sauce.

Hearts of Palm Noodles (Palmini)

Harvested from the inner core of certain palm trees, hearts of palm pasta is a canned or packaged option with a distinctive texture and a slightly tangy taste. It holds up well in sauces and is a good choice for those who prefer a firmer, al dente-like bite.

Preparation: Palmini comes pre-cooked in cans or pouches. Simply rinse them thoroughly to reduce the flavor, then heat and serve with your sauce.

Konjac-Based Noodles: The Zero-Carb Champions

For those seeking the lowest possible carbohydrate count, konjac or shirataki noodles are a stellar choice. These translucent, gelatinous noodles are made from glucomannan fiber derived from the konjac root and contain virtually zero net carbs and calories.

Brands and Types

It's Skinny Pasta: Offers zero-net-carb konjac flour pasta in various shapes, including spaghetti and fettuccine, and claims to have no off-putting aftertaste.
Miracle Noodle: Another popular brand providing grain-free, konjac-based noodles with minimal net carbs.

Preparation for Best Results

Shirataki noodles are packed in water and can have a slight odor upon opening. Rinsing them thoroughly under warm water is a crucial step.
For a better, less watery texture, many recommend dry-frying the rinsed noodles in a pan for a few minutes to cook off the excess moisture before adding sauce.

Specialty and Homemade Keto Pastas

For a texture closer to traditional pasta, innovative products and homemade recipes offer alternatives using keto-friendly flours or high-protein blends.

Kaizen Lupini Pasta: Uses high-protein lupini beans to create pasta shapes with a taste and texture that closely resemble the real thing, containing only 6 grams of net carbs per serving.
Pete's Low Carb Pasta: Made with modified wheat starch, wheat protein, and pea protein, this pasta offers a higher-protein, lower-carb option that maintains an al dente texture.
Homemade Egg Noodles: Using ingredients like almond flour, cream cheese, and eggs, you can create a pasta sheet that can be cut into noodles or used for lasagna. This allows for complete control over ingredients and macros.

Mastering the Keto Pasta Dish

Simply swapping the noodles is not enough; the rest of the dish must also be keto-friendly. Here are some tips for building a delicious, low-carb meal:

Embrace High-Fat Sauces: Traditional tomato sauce can have hidden sugars. Opt for creamy Alfredo sauces made with heavy cream, butter, and cheese, or a vibrant pesto.
Load Up on Protein: Since some keto noodles lack protein, add sources like grilled chicken, shrimp, Italian sausage, or keto meatballs to make a complete, satisfying meal.
Include Fiber-Rich Veggies: Beyond the noodles, add extra vegetables like spinach, mushrooms, or bell peppers for added nutrients, color, and texture.
Don't Forget the Toppings: A final sprinkle of fresh parmesan cheese, basil, or toasted nuts can elevate the dish and add healthy fats.

Comparison of Popular Keto Pasta Alternatives


Pasta Type	Net Carbs (per serving)	Taste Profile	Texture	Best For
Shirataki Noodles	0–2g	Neutral; absorbs sauce flavors	Gelatinous, chewy; can be rubbery	Asian-style stir-fries or dishes with bold sauces
Zucchini Noodles (Zoodles)	~2g	Mild, fresh, slightly sweet	Soft, crisp-tender; can become watery	Light, fresh pasta salads and pesto dishes
Hearts of Palm (Palmini)	2–4g	Slightly tangy; mild vegetable flavor	Firmer, al dente-like bite	Hearty meat sauces like Bolognese
Kaizen Lupini Pasta	6g	Neutral; similar to traditional pasta	Al dente, satisfying bite	Classic Italian dishes where texture is key

Conclusion

Finding a suitable pasta on a ketogenic diet is not only possible but can also lead to discovering a variety of new and nutritious ingredients. While traditional pasta is high in carbs, alternatives like shirataki noodles, zoodles, and hearts of palm offer satisfying and flavorful options. For those seeking the closest replication of traditional pasta, innovative products using legume or proprietary flour blends are an excellent choice. By understanding the unique properties of each alternative and pairing them with high-fat, keto-friendly sauces, you can continue to enjoy comforting pasta dishes while maintaining your dietary goals. Experiment with these different types to find your favorite and embrace the delicious world of low-carb pasta.

For more in-depth keto resources and meal plans, consult reliable sources like Virta Health.

Frequently Asked Questions

Vegetable-based options like zucchini noodles and konjac (shirataki) noodles are typically the lowest-carb options, with shirataki noodles often having zero net carbs per serving.

While chickpea and lentil pastas are higher in protein and fiber than traditional pasta, they are still too high in carbohydrates for most people on a strict ketogenic diet. Look for specialty keto brands for lower-carb counts.

You can make homemade keto pasta using ingredients like almond flour, cream cheese, and eggs to create a 'fathead' style dough. This can be rolled and cut into noodles or used for dishes like lasagna.

For vegetables like zucchini and spaghetti squash, drawing out excess moisture is key. Salt the noodles and let them sit before patting them dry with a towel, or briefly dry-fry them in a pan before adding the sauce.

High-fat, low-sugar sauces work best. Options include creamy Alfredo sauce, pesto, or a marinara sauce that has no added sugar. Hearts of palm and lupini pasta can handle heavier sauces, while lighter veggie noodles pair well with pesto or garlic butter.

No, shirataki noodles are not identical to regular pasta. They have a more gelatinous, slightly rubbery texture but are very mild-tasting, meaning they readily absorb the flavors of the sauce they are cooked in.

You can find many brands online, on sites like Amazon, and in most health food stores. Common brands include It's Skinny, Miracle Noodle, Palmini, and Kaizen, found in the pasta aisle or the refrigerated produce section.