Are Egg Noodles Ok on Keto? Carb Counts, Recipes, and Substitutes

December 26, 2025 •

3 min read

With over 40 grams of carbohydrates per cup, traditional egg noodles are generally not suitable for a ketogenic diet. This comprehensive guide addresses if egg noodles are ok on keto and explores satisfying, low-carb alternatives and recipes.

Quick Summary

Traditional egg noodles are too high in carbohydrates for a ketogenic diet, with over 40g per serving. However, low-carb alternatives, including homemade recipes and vegetable-based options, are available.

Key Points

Carb Count: A single cup of traditional egg noodles can contain over 40 grams of carbohydrates, which is too high for a standard keto diet.
Homemade Alternative: You can easily create keto-friendly 'egg' noodles at home using low-carb ingredients like cream cheese, almond flour, and eggs.
Shirataki Noodles: These are an excellent, nearly carb-free store-bought alternative made from konjac fiber that absorbs the flavor of your sauce.
Vegetable Noodles: Spiralized vegetables like zucchini and baked spaghetti squash offer fresh, low-carb pasta alternatives.
Stay in Ketosis: By choosing keto-specific noodle options, you can enjoy pasta-like meals without derailing your low-carb goals.
Texture Matters: Different keto noodles and alternatives offer various textures, from soft and tender to chewy and firm, so you can find a favorite.

Why Traditional Egg Noodles Are Not Keto-Friendly

For those following a standard ketogenic diet, the primary goal is to drastically reduce carbohydrate intake, typically to 20-50 grams of net carbs per day. This metabolic shift forces the body to burn fat for fuel, a state known as ketosis. Traditional egg noodles, unfortunately, pose a significant challenge to this process.

The High Carb Content

Standard egg noodles are primarily made from wheat flour and eggs. While eggs are a keto staple, the wheat flour component makes traditional egg noodles a high-carbohydrate food. A single cooked cup (160 grams) contains approximately 40 grams of carbs, with about 38 grams of net carbs. Consuming just one cup would likely use up or exceed your entire daily carb allowance, potentially knocking you out of ketosis and undermining your dietary goals. The moderate glycemic index of egg noodles can also cause a spike in blood sugar levels, another factor to avoid on a keto plan.

Homemade Keto-Friendly Egg Noodles

The good news is that giving up noodles entirely isn't necessary. It is very simple to create a delicious, keto-friendly version at home using low-carb ingredients. These homemade noodles offer the satisfaction of a traditional pasta dish without the carb load.

Simple Ingredients and Preparation

Most homemade keto noodle recipes require just a few common ingredients:

Cream cheese
Eggs (often just the yolks for color and richness)
Almond flour or coconut flour
Xanthan gum (for elasticity)

One popular method involves blending cream cheese and eggs, spreading the batter thinly on parchment paper, and baking it for a few minutes to create a flexible sheet. This sheet can then be sliced into noodle-like strips. This method produces a rich, tender noodle with a fraction of the carbs found in traditional pasta.

Best Keto Noodle Alternatives

If you prefer not to make your own noodles, there is an array of fantastic store-bought and fresh alternatives that are perfect for keto.

Shirataki Noodles

Also known as 'miracle noodles,' shirataki noodles are a popular keto choice because they are nearly carb-free. Made from glucomannan, a fiber from the konjac plant, these noodles are mostly water. They have a neutral flavor and can take on the taste of any sauce they are paired with. They are often sold in liquid-filled packages and require rinsing and a quick dry-sauté to improve their texture.

Vegetable-Based Noodles

Spiralized vegetables are a simple, fresh, and nutritious pasta alternative. The most common options include:

Zucchini Noodles (Zoodles): A long-time keto favorite, zoodles can be made with a spiralizer and quickly sautéed. They have a mild flavor and work well with creamy or pesto sauces. To prevent them from becoming watery, sauté quickly over medium-high heat.
Spaghetti Squash: After baking, spaghetti squash can be shredded with a fork to reveal thin, noodle-like strands. It has a slightly sweet, mild taste and is a great vehicle for a variety of sauces.
Kelp Noodles: These noodles are made from seaweed and offer a crunchy texture. They are naturally gluten-free and very low in carbs. A quick soak in hot water softens them, making them ready for use in salads or stir-fries.

A Comparison of Keto Noodle Options


Feature	Traditional Egg Noodles	Shirataki Noodles	Homemade Keto Noodles	Zucchini Noodles
Net Carbs (per cup)	~38g	<1g	~3g (depends on recipe)	~4g
Ingredients	Wheat flour, eggs	Water, glucomannan fiber	Eggs, cream cheese, low-carb flour	Zucchini
Texture	Soft, chewy	Gelatinous, slightly chewy	Tender, soft	Crisp, can be soft if overcooked
Flavor	Mild, eggy	Neutral	Rich, savory	Mild, slightly vegetal
Preparation	Boil until tender	Rinse, dry-sauté	Blend, bake, slice	Spiralize, sauté

Conclusion

While traditional egg noodles are a high-carb food that is not compatible with a ketogenic diet, countless delicious and satisfying low-carb alternatives exist. From homemade keto egg noodles made with cream cheese and almond flour to vegetable-based options like zoodles and spaghetti squash, there is no need to forgo your favorite noodle dishes. By understanding the carb content of traditional egg noodles and exploring the low-carb substitutes available, you can continue to enjoy comforting meals while maintaining a state of ketosis. The key is to be creative and open to new ingredients that align with your dietary needs. Healthline Article on Egg Noodles

Frequently Asked Questions

No, traditional store-bought egg noodles are not keto-friendly because they are made with high-carb wheat flour. You must avoid them to stay in ketosis.

Shirataki noodles (also called konjac or miracle noodles) are a popular zero-carb option. Look for them in the refrigerated section of your grocery store.

Many recipes use a blend of cream cheese, eggs, and a low-carb flour like almond flour. The batter is baked into a sheet and then cut into noodle shapes.

The high carb count comes from the wheat flour, which is the primary ingredient along with eggs. For example, one cup contains about 40 grams of carbohydrates.

A very small portion might fit into some daily carb limits, but it is not recommended as it could easily push you over your daily allotment and prevent ketosis.

Shirataki noodles are made almost entirely of water and glucomannan fiber. They contain less than 1 gram of net carbs per serving, making them effectively carb-free for most keto dieters.

Yes, spiralized vegetables like zucchini (zoodles), spaghetti squash, and kelp noodles are excellent low-carb and nutritious alternatives to traditional pasta.