What is a low-carb alternative to pasta and rice?

October 24, 2025 •

5 min read

A single cup of cooked white rice contains approximately 45 grams of carbohydrates, while a cup of cooked spaghetti has over 40 grams, making them significant sources of carbs in many diets. For those following a nutrition diet and aiming to reduce carb intake, the search for a delicious and satisfying answer to the question, 'What is a low-carb alternative to pasta and rice?' is a common one. Fortunately, a variety of vegetable-based and plant-derived options can mimic the texture and versatility of these starchy staples.

Quick Summary

This article explores a range of vegetable-based and plant-derived alternatives for pasta and rice, including cauliflower rice, zucchini noodles, shirataki, and hearts of palm. It details their nutritional profiles, textures, and best uses, providing a comprehensive guide for those seeking lower-carb meal options.

Key Points

Vegetable-Based Options: Common choices include zucchini noodles (zoodles), spaghetti squash, and kelp noodles, which are high in water and nutrients.
Rice Substitutes: Cauliflower rice and broccoli rice are versatile and take on the flavors of accompanying sauces well.
Konjac-Based Products: Shirataki noodles and rice offer a near-zero-carb option but require proper rinsing to improve texture and neutralize flavor.
Legume Pastas: Pastas made from chickpeas or edamame provide a higher-fiber, higher-protein alternative to wheat pasta, though they are not as low-carb as veggie options.
Cooking Techniques Matter: To prevent sogginess, drain or sauté veggie-based substitutes quickly. Always rinse and prepare konjac-based products thoroughly before use.
Mix and Match: Combining different alternatives, such as cauliflower rice with riced mushrooms, can add complexity and enhance both flavor and texture.
Nutrient Boost: Using these alternatives is an easy way to increase your intake of vegetables, fiber, and micronutrients.

Why Choose Low-Carb Alternatives?

Many people opt for low-carb lifestyles to manage weight, improve blood sugar control, or increase their overall vegetable intake. Traditional pasta and rice can be high in carbohydrates, and replacing them with nutrient-dense, lower-carb options can be a simple way to achieve these health goals. The alternatives often provide more fiber, vitamins, and minerals, which contribute to better digestive health and increased satiety.

Low-Carb Pasta Alternatives

For those who love pasta, several options provide a great way to enjoy your favorite sauces without the high carb count. Many of these can be easily made at home with a spiralizer or food processor, while others are available pre-packaged in most grocery stores.

Vegetable-Based Options

Zucchini Noodles ("Zoodles"): A favorite among low-carb enthusiasts, zoodles are made by spiralizing zucchini. They have a mild flavor and a tender, slightly firm texture when cooked lightly. It's best to sauté them quickly or add them directly to warm sauce to prevent them from becoming soggy due to their high water content.
Spaghetti Squash: This vegetable is a magical substitute, as its cooked flesh naturally separates into spaghetti-like strands with the scrape of a fork. It has a mild, slightly sweet flavor that pairs well with savory sauces, especially heavier tomato or cream-based ones.
Kelp Noodles: Made from seaweed, these translucent noodles are naturally low in calories and carbs. They are sold pre-cooked and packaged in water and have a slightly crunchy texture. Rinsing them well is important, and a brief soak in warm water with lemon juice and baking soda can soften them further.
Hearts of Palm Pasta (Palmini): Using the soft core of the palm tree, this canned or packaged alternative has a tender texture and a distinct, slightly tangy flavor. Some people find the flavor strong, so rinsing it well before use is recommended. It works best with creamy or robust sauces.

Specialty and Legume-Based Pastas

Shirataki Noodles: Also known as konjac or miracle noodles, these are made from the fiber-rich root of the konjac plant and contain almost zero calories and carbs. They have a gelatinous, slippery texture and are sold packaged in liquid. Rinsing thoroughly is essential to remove the mild, fishy odor from the packaging.
Edamame and Chickpea Pasta: These are excellent transitional alternatives, as they resemble traditional pasta more closely in texture. While not as low-carb as vegetable or konjac-based options, they contain significantly more protein and fiber than wheat pasta. This makes them a more satiating and nutrient-dense choice.

Low-Carb Rice Alternatives

For those who miss a fluffy bed of rice, these substitutes offer a healthier way to enjoy curries, stir-fries, and bowl-based meals.

Riced Vegetables

Cauliflower Rice: This is arguably the most popular low-carb rice alternative due to its neutral flavor and versatile texture. It is made by grating cauliflower florets or pulsing them in a food processor until they resemble rice grains. It can be sautéed, steamed, or microwaved and easily takes on the flavors of sauces and seasonings.
Broccoli Rice: Similar to cauliflower rice, this is made from broccoli florets and has a slightly stronger, earthier flavor. It's a fantastic way to boost your intake of vitamins C and K while enjoying a low-carb rice texture.
Riced Butternut Squash: For a slightly sweeter, nutrient-rich option, butternut squash can be pulsed into rice-sized pieces. It works well in fall-themed dishes and casseroles.
Riced Cabbage: This less common but effective alternative can be pulsed in a food processor and sautéed, making a great base for fried rice-style dishes.

Specialty Options

Shirataki Rice: The rice version of shirataki noodles, this is also made from the konjac root and is calorie and carb-free. It requires similar rinsing and preparation as the noodles and serves as a neutral base for dishes.

Comparison of Popular Low-Carb Alternatives


Feature	Cauliflower Rice	Zucchini Noodles (Zoodles)	Shirataki Noodles	Spaghetti Squash
Carb Count (per serving)	Very low (~3g)	Very low (~4g)	Near zero (0-1g net)	Low (~6g)
Flavor	Neutral, slightly nutty	Mild, fresh, and watery	Neutral (needs thorough rinsing)	Mild, slightly sweet
Texture	Granular, rice-like	Tender, slightly firm	Gelatinous, slippery	Stringy, like spaghetti
Preparation	Pulse in food processor; sauté or steam	Spiralize; quick sauté or use raw	Rinse well; heat briefly	Bake and shred with a fork
Best Uses	Fried rice, bowls, risotto	Pasta dishes, stir-fries, salads	Asian soups, stir-fries	Pasta dishes, casseroles

How to Cook and Integrate Your Alternatives

Successfully incorporating these low-carb alternatives into your diet can be achieved by following a few simple tips:

Enhance Flavor: Since many of these options have a mild or neutral flavor, don't be shy with your seasonings. Sautéing riced vegetables with garlic, onion, and herbs can add immense flavor. Pair zoodles or spaghetti squash with a robust, flavorful sauce.
Prevent Wateriness: Vegetables like zucchini and cauliflower release a lot of water when cooked. To avoid soggy meals, pat them dry with paper towels after preparation. When sautéing, cook them over medium-high heat to help the moisture evaporate.
Proper Rinsing: Always rinse shirataki products thoroughly under running water. A brief boil or sauté after rinsing will remove any lingering odor and improve their texture.
Experiment with Blends: Don't feel you have to use a single alternative. Mixing riced cauliflower with sautéed mushrooms, for instance, can add depth of flavor and texture to a dish.
Consider Pre-Made Options: For convenience, many brands now offer pre-riced cauliflower, spiralized vegetables, or pre-cooked konjac products. This can save time and effort during busy weeknights.

Conclusion

Transitioning to a low-carb eating plan does not mean giving up comforting, delicious meals. By exploring vegetable-based options like cauliflower rice, zucchini noodles, and spaghetti squash, or specialty products like shirataki and hearts of palm pasta, you can enjoy a variety of familiar dishes with fewer carbohydrates and more nutrients. Whether you are aiming for weight management, blood sugar control, or simply a healthier lifestyle, these satisfying and versatile alternatives provide excellent ways to modify your classic pasta and rice dishes for a fresh take on nutrition.

For more healthy recipe ideas using low-carb alternatives, consider exploring the resources at a site like Atkins.

Frequently Asked Questions

Yes, shirataki noodles are a type of konjac noodle, as they are both made from the fiber-rich konjac root.

To prevent watery zucchini noodles, pat them dry with a paper towel after spiralizing and cook them quickly over medium-high heat, or serve them raw with a warm sauce.

Yes, frozen cauliflower rice is a convenient option and can be used similarly to fresh. Some find frozen varieties to have a less noticeable cauliflower flavor.

Palmini is a low-carb pasta substitute made from hearts of palm. It has a soft texture and a slightly tangy taste, which can be mellowed by rinsing it well before use.

Legume-based pastas are lower in carbs than traditional wheat pasta and higher in protein and fiber, but they are not as low as vegetable or konjac-based alternatives and may not be suitable for a strict keto diet.

To make spaghetti squash noodles, bake or microwave the squash until tender. Then, use a fork to scrape the cooked flesh, and it will naturally separate into strands.

The best way to prepare shirataki noodles is to drain them from their package liquid, rinse them thoroughly under cold water, and boil or sauté them briefly before adding them to your dish.