Can I eat noodles on a low-carb diet? Your definitive guide

November 11, 2025 •

4 min read

For many on a low-carb diet, traditional wheat pasta is off the menu, with a single serving often containing over 35 grams of net carbs. This makes many people wonder, Can I eat noodles on a low-carb diet? The good news is, eliminating noodles entirely is not necessary, as a wide variety of delicious and satisfying low-carb and keto-friendly noodle alternatives are available.

Quick Summary

Traditional noodles are too high in carbohydrates for a low-carb diet, but numerous tasty alternatives exist. These options, including vegetable and plant-based noodles, allow you to enjoy pasta dishes while managing carb intake. Key substitutes like zucchini noodles, shirataki noodles, and spaghetti squash offer satisfying solutions for noodle lovers.

Key Points

Traditional noodles are out: Regular pasta and instant noodles are high in carbs and unsuitable for most low-carb diets due to their impact on blood sugar.
Vegetable noodles are a great substitute: Options like zucchini noodles (zoodles) and spaghetti squash are low-carb, low-calorie, and add nutrients and fiber to your meal.
Shirataki noodles have almost no carbs: These noodles, made from the konjac root, are nearly calorie-free and net-carb-free, making them a top choice for keto diets.
Specialty brands offer lower-carb pasta: Look for pastas made from ingredients like chickpeas, edamame, or lupini beans for a higher-protein, lower-carb option compared to traditional pasta.
Flavor comes from the sauce: Since many noodle alternatives have a mild flavor, pair them with rich, high-fat, and well-seasoned sauces to make satisfying dishes.
Texture can be managed: To get the best texture from alternatives like shirataki or zoodles, proper preparation, such as rinsing and patting dry, is key.
Homemade options are available: If you want a more authentic taste and texture, you can make your own low-carb noodles using almond flour and eggs.

The Carb Problem with Traditional Noodles

For those adhering to a low-carb lifestyle, a significant portion of the daily carbohydrate budget can be consumed by just one serving of traditional wheat-based pasta or instant ramen. These refined carbohydrates are digested quickly, leading to rapid spikes in blood sugar, which is counterproductive for managing weight, blood sugar levels, or staying in ketosis. The good news is that the culinary landscape has evolved, offering a wealth of creative and convenient alternatives that allow you to enjoy noodle dishes without the carb overload.

Vegetable-Based Noodle Alternatives

One of the most popular ways to replace high-carb noodles is by using vegetables. These options not only reduce your carb intake but also add valuable nutrients, vitamins, and fiber to your meals.

Zucchini Noodles (Zoodles)

Zucchini noodles, or "zoodles," are a versatile and refreshing option, providing a light, crisp texture ideal for many pasta dishes. A standard cup of zoodles contains just a few grams of net carbs, making it a favorite for low-carb and keto dieters.

How to make: Use a spiralizer or a julienne peeler to create long, thin strands from fresh zucchini.
Preparation tip: To avoid a watery sauce, briefly sauté the zoodles in a skillet for 1-2 minutes until al dente, or pat them dry with a towel before adding your sauce.

Spaghetti Squash

This unique vegetable naturally separates into spaghetti-like strands when cooked, offering a slightly sweet flavor and a satisfying texture that holds up well in hearty dishes. A cup of cooked spaghetti squash has only about 3 grams of net carbs.

How to make: Cut the squash in half lengthwise, remove the seeds, and roast it in the oven until tender. Then, use a fork to scrape out the strands.
Pairing: Its flavor pairs perfectly with robust tomato and meat sauces.

Hearts of Palm Noodles

Derived from the inner core of certain palm trees, hearts of palm pasta offers a mild, slightly tangy flavor and a firm, al dente texture that mimics traditional pasta well. Palmini is a popular brand in this category.

Preparation: Hearts of palm noodles come pre-cooked in cans or pouches and require only a quick rinse and heating.

Eggplant

For layered pasta dishes like lasagna, thinly sliced eggplant can be an excellent low-carb substitute for traditional noodles. When baked, it develops a soft, tender texture that soaks up flavors beautifully.

How to use: Slice the eggplant thinly, bake for about 20 minutes to soften, and layer with your favorite sauce and cheese.

Specialty and Plant-Based Noodle Choices

For those who want a noodle that feels more traditional, several store-bought and homemade options use alternative flours and plant materials.

Shirataki Noodles (Miracle Noodles)

Originating from Japan, shirataki noodles are made from the konjac plant and are known for being virtually calorie-free and carb-free. They are composed mostly of water and a soluble fiber called glucomannan.

Texture: The texture is gelatinous and springy. Rinsing and dry-frying can improve the texture and remove any lingering odor.
Versatility: Their neutral flavor allows them to absorb the flavors of sauces and broths.

Legume and Flour-Based Pastas

Brands like Banza (chickpea-based) and Explore Cuisine (edamame-based) offer pastas with significantly lower net carbs and higher protein and fiber content than traditional wheat pasta. While not as low-carb as shirataki or veggie noodles, they can be a great option for those following a less restrictive low-carb diet.

Low-Carb Homemade Noodles

For a truly authentic feel, you can make your own low-carb egg noodles using ingredients like eggs, cream cheese, and a small amount of low-carb flour such as almond flour. There are many great recipes available online, such as this one from Low Carb Yum.

Low-Carb Noodle Alternatives Comparison


Noodle Type	Net Carbs (per cup)	Texture	Best For	Pros	Cons
Zucchini Noodles	~2-4g	Light, crisp	Pesto, fresh sauces, salads	Very low carb, adds nutrients	Can get watery if not prepared correctly
Shirataki Noodles	~0-2g	Gelatinous, springy	Ramen, stir-fries, saucy dishes	Extremely low carb & calorie	Different texture than traditional noodles
Spaghetti Squash	~3g	Strands, soft	Hearty tomato sauces, baked dishes	Adds fiber, natural sweetness	Can be time-consuming to cook
Hearts of Palm	~2g	Firm, al dente	Bold sauces, pasta salads	Convenient, great texture	Unique flavor that not everyone enjoys
Legume-Based Pasta	~6-32g	Chewy, firm	Standard pasta dishes	Higher in protein and fiber	Higher carb count than other alternatives

Tips for Enjoying Low-Carb Noodles

Rinse and dry: For shirataki and veggie noodles, rinsing well and patting dry or even dry-frying can significantly improve texture.
Load up on flavor: Since many alternatives have a neutral flavor, focus on high-fat, high-flavor sauces like pesto, alfredo, or creamy tomato sauces.
Add protein and veggies: Incorporate grilled chicken, shrimp, or lots of non-starchy vegetables like broccoli and spinach to increase satiety and nutritional value.
Season generously: Don't be shy with spices, garlic, and herbs to elevate the flavor profile of your meal.

Conclusion

While traditional wheat and refined flour noodles are not compatible with a low-carb diet, the answer to the question "Can I eat noodles on a low-carb diet?" is a resounding yes. With a little creativity and a willingness to explore new ingredients, you can find satisfying and delicious noodle alternatives that support your dietary goals. From vegetable-based spirals to zero-carb shirataki and high-protein legume pastas, a world of low-carb noodle options awaits your discovery, proving that you can enjoy your favorite comfort food flavors without compromising your health.

Visit a resource for low-carb noodle recipes.

Frequently Asked Questions

No, traditional instant noodles and ramen are generally not suitable for a low-carb diet. They are made from refined flour, which is high in carbohydrates and can cause significant blood sugar spikes.

Shirataki noodles, also known as konjac or miracle noodles, are the best zero-carb alternative. Made from glucomannan fiber, they contain virtually no digestible carbohydrates or calories, making them ideal for very strict low-carb or keto diets.

To prevent watery zoodles, you can either briefly sauté them in a pan for 1-2 minutes until al dente or pat them dry with a towel before adding them to your sauce. Some chefs also recommend salting them and letting them sit for a few minutes to draw out moisture before cooking.

Not necessarily. Gluten-free baked goods and pasta alternatives are often made with high-starch flours and grains that are still high in carbs. It is important to check the nutritional label and opt for alternatives specifically labeled as low-carb or keto-friendly, such as those made from legumes or konjac.

Good sauces for low-carb noodles include high-fat options like pesto, alfredo, or creamy tomato sauces. Since many low-carb noodle alternatives have a neutral flavor, pairing them with bold and flavorful sauces is a great strategy.

Legume-based pastas are lower in carbs and higher in protein and fiber than traditional wheat pasta, but they are not as low-carb as vegetable or shirataki noodles. They can fit into a moderately low-carb diet, but those on a strict keto diet may find their carb count too high.

Palmini is a low-carb pasta alternative made from the hearts of palm. It comes pre-cooked in cans and offers a mild, slightly tart flavor with a firm, al dente texture that makes it a great substitute for traditional pasta.