What's a good keto substitute for pasta?

December 1, 2025 •

4 min read

According to a study published in the journal Nutrients, low-carb pasta alternatives are becoming increasingly popular for managing blood sugar and promoting weight loss. Choosing a good keto substitute for pasta is key to enjoying your favorite dishes without the high-carb load.

Quick Summary

Several delicious keto-friendly options can replace traditional pasta, including vegetable-based noodles like zucchini and spaghetti squash, as well as unique ingredients like shirataki noodles and hearts of palm. The best option depends on the desired texture and flavor profile.

Key Points

Vegetable Variety: Spiralized zucchini (zoodles), spaghetti squash, and eggplant strips are excellent low-carb, vegetable-based pasta alternatives for different types of dishes.
Ready-Made Solutions: Shirataki (konjac root) and Palmini (hearts of palm) noodles offer convenient, store-bought options with very low net carbs, though rinsing is required to remove their distinctive aromas.
DIY Options: For those who enjoy cooking, homemade egg noodles made from almond or lupin flour can create a texture very close to traditional pasta.
Mind the Moisture: When using vegetable noodles like zoodles, proper preparation by pre-salting and drying is crucial to avoid a watery finished dish.
Tailor to Your Dish: Match the substitute to the recipe—spaghetti squash for casseroles, shirataki for soups, and eggplant for layered bakes.
Read Labels: Always check the nutritional information on packaged products to ensure they don't contain hidden starches or added carbs that could impact your keto goals.

Delicious Vegetable-Based Alternatives

For many, the best path to replicating a pasta dish on keto is to use vegetables. The variety of textures and flavors means there is an option for almost any kind of meal, from simple spaghetti to a hearty lasagna.

Zucchini Noodles (Zoodles)

Zoodles are arguably the most popular vegetable-based pasta replacement. They are made by spiralizing fresh zucchini and have a mild flavor that works well with most sauces.

How to prepare: Use a spiralizer for spaghetti-like strands or a vegetable peeler for fettuccine-style ribbons.
Pro-tip: To avoid soggy zoodles, toss them with salt, let them sit for 10-15 minutes to draw out moisture, then pat them dry with a paper towel before cooking.

Spaghetti Squash

Spaghetti squash is a fantastic option that, when cooked, shreds into spaghetti-like strands with a fork. It has a slightly nutty, subtle flavor that pairs beautifully with hearty sauces.

How to prepare: Cut the squash in half, scoop out the seeds, and bake until tender.
Usage: It's a great base for dishes like shrimp scampi or layered lasagna bakes.

Eggplant Strips

Thinly sliced eggplant can serve as a robust alternative, especially in baked dishes.

How to prepare: Slice thinly for fettuccine or use wider, flatter pieces for layered lasagna.
Benefit: The porous texture soaks up sauce wonderfully.

Cabbage

Thinly sliced cabbage or whole leaves can also be used as a noodle substitute.

Preparation: Sautéed cabbage shreds can mimic noodles, while whole leaves are perfect for lasagna.

Ready-Made and Homemade Keto Noodles

If you're short on time or prefer a product that more closely mimics traditional pasta, several commercial and homemade options are available.

Shirataki Noodles: Made from konjac root, these are almost zero-carb and very low-calorie.
- Preparation: Rinse them thoroughly to remove the slightly fishy odor from the packaging liquid.
Hearts of Palm Noodles (Palmini): This option is made from the hearts of palm vegetable and is packed in a can or pouch.
- Tip: Rinsing them well can help reduce their natural tart flavor.
Keto Egg Noodles: You can make your own egg noodles using keto-friendly ingredients like almond flour, psyllium husk, or cream cheese.
Lupin Flour Pasta: Some brands and recipes use lupin flour, which is a low-carb, high-protein flour, to create a pasta with a texture closer to wheat pasta.

Comparison Table of Keto Pasta Substitutes


Substitute	Texture	Flavor Profile	Preparation Method	Net Carbs (per serving)	Best For
Zucchini Noodles	Soft, with a slight chew	Mild, neutral	Spiralizer, pan-sautéed or baked	~3-4g	Spaghetti, Pesto, Shrimp Scampi
Spaghetti Squash	Stringy, like spaghetti	Mild, slightly sweet	Roasted and shredded	~5-6g	Baked Casseroles, Hearty Meat Sauce
Shirataki Noodles	Chewy, slippery	Flavorless, absorbs sauces	Rinse and dry-fry	<1g	Soups, Asian-inspired dishes
Palmini Noodles	Firm, al dente	Slightly tangy	Rinse and sauté	~4g	Fettuccine Alfredo, Bolognese
Eggplant Strips	Soft, hearty	Mild, slightly bitter	Sliced and pan-fried or baked	~5-7g	Lasagna, Baked Ziti

Creative Uses and Recipes

Incorporating these alternatives into your meals can be fun and flavorful. Here are some ideas:

Use zoodles with a creamy avocado pesto sauce for a light, fresh meal.
Make a baked spaghetti squash casserole with a meaty bolognese sauce and melted cheese.
Create a hearty ramen bowl using shirataki noodles with a savory beef broth and toppings.
Layer thinly sliced eggplant with ricotta and marinara for a low-carb lasagna.
Try a creamy alfredo sauce over palmini noodles for a rich, comforting dish.

The Verdict: Finding Your Perfect Substitute

There is no single "best" keto pasta substitute; the ideal choice depends on your specific needs and taste. Shirataki noodles offer the lowest carbs, making them a great option for those focusing strictly on macros. For a more vegetable-focused meal with a familiar texture, spaghetti squash or zucchini noodles are excellent. For dishes where the pasta serves as a neutral vessel for a rich sauce, palmini is an outstanding contender. Experimenting with different alternatives will help you discover which one best satisfies your pasta cravings while keeping you in ketosis.

To ensure you're making informed choices, always check the nutritional labels of commercial products. Some store-bought options may contain added starches that increase the net carb count, so reading the fine print is essential for staying on track with your keto journey.

Conclusion

Maintaining a ketogenic diet does not mean giving up on your favorite pasta dishes. By leveraging a variety of low-carb vegetable and commercial alternatives, you can enjoy delicious, satisfying meals that fit your lifestyle. From the popular zucchini noodle to the unique shirataki noodle, the options are plentiful and versatile. Embrace experimentation, find your favorite texture and flavor, and continue to enjoy your culinary creations without the carbs. A keto-friendly diet can be both delicious and satisfying with the right substitutions, proving that you can have your 'pasta' and eat it too.

Visit Ruled.me for more detailed recipes and keto advice

A Note on Net Carbs and Fiber

Many of these alternatives, particularly vegetable-based ones, are high in fiber, which can aid in digestion and make you feel fuller. The net carb count is calculated by subtracting fiber from the total carbohydrates, making these options highly compatible with a ketogenic diet.

Frequently Asked Questions

Shirataki noodles are very low in carbohydrates, often listed as having less than 1 gram of net carbs per serving. They are mostly composed of water and a type of soluble fiber called glucomannan.

To remove the slightly off-putting smell from shirataki noodles, you must rinse them thoroughly under cool water for 1-3 minutes after draining them from their package.

Yes, spaghetti squash can be a great base for a keto-friendly mac and cheese. Its shredded, noodle-like texture holds a creamy cheese sauce well.

Thinly sliced sheets of zucchini, eggplant, or even cabbage leaves are excellent keto substitutes for lasagna noodles. These vegetables hold up well in a baked casserole.

While a spiralizer is the easiest tool for creating uniform zoodles, you can also use a vegetable peeler to create flat, fettuccine-like ribbons or a mandoline slicer for thin, even slices.

Some black bean spaghetti varieties are marketed as low-carb, but they typically contain more carbs than vegetable-based options. Always check the net carb count on the package to ensure it fits your macro goals.

Homemade keto egg noodles, made with low-carb flours like lupin or almond flour, can achieve a satisfying chew and a neutral flavor that closely mimics traditional pasta.