What is a low carb substitute for rice noodles?

January 4, 2026 •

4 min read

According to a study in Frontiers in Nutrition, people who eat more whole foods often have a higher-quality diet. For those seeking healthier swaps, finding a satisfying low carb substitute for rice noodles is a common goal to reduce carb intake without sacrificing flavor or texture.

Quick Summary

Several keto-friendly and low-carb alternatives can replace rice noodles. Options include shirataki noodles, vegetable-based spirals like zucchini or kelp, and legumes, each offering different textures and nutritional benefits for various dishes.

Key Points

Konjac and Shirataki Noodles: Derived from the konjac yam, these noodles are virtually carb-free and ideal for keto diets, absorbing surrounding flavors effectively.
Vegetable Noodles (Zoodles): Spiralized zucchini, cucumber, or daikon are unprocessed, vitamin-rich alternatives that add a fresh flavor and can be eaten raw or lightly cooked.
Kelp Noodles: These translucent, seaweed-based noodles are very low-calorie and require minimal preparation, perfect for cold salads with a crisp texture.
Legume-Based Noodles: Made from chickpea or lentil flour, these offer more protein and fiber than rice noodles and are suitable for heartier dishes, though with a moderate carb count.
Homemade Keto Egg Noodles: For a soft, classic pasta feel, homemade noodles using ingredients like eggs, cream cheese, and almond flour are a versatile low-carb choice for creamy sauces or soups.
Preparation is Key: For shirataki noodles, rinsing and dry-frying removes odors and improves texture; for zoodles, avoid overcooking to prevent sogginess.

Low-Carb Noodles from the Konjac Plant

Shirataki and konjac noodles are two of the most popular and versatile low-carb alternatives, derived from the konjac yam plant. The root contains glucomannan, a soluble fiber that offers a filling effect. Both types are essentially carb-free and very low in calories, making them perfect for those on ketogenic or low-calorie diets.

Shirataki Noodles: The 'Miracle' Option

Shirataki noodles, often called "miracle noodles," are known for their gelatinous, translucent appearance and chewy texture. They have very little flavor on their own, which means they readily absorb the flavors of sauces and other ingredients. This makes them an excellent choice for savory stir-fries and soups like a keto-friendly Pad Thai or Vietnamese Pho.

When preparing shirataki noodles, it's crucial to rinse them thoroughly under cold water to eliminate their characteristic, slightly fishy odor. For an even better texture, many cooks recommend dry-frying them in a hot pan for a few minutes after rinsing to remove excess moisture.

Konjac Noodles: A Firmer Alternative

While essentially the same base ingredient, some brands label their konjac noodles differently from shirataki, often referring to konjac flour noodles. These can have a firmer, more substantial texture than their gelatinous shirataki counterparts. They are also gluten-free and keto-friendly, making them ideal for dishes where you want a noodle with a bit more bite.

Vegetable-Based Noodle Alternatives

For a fresh, unprocessed, and nutrient-dense option, you can create noodles directly from a variety of vegetables. This approach adds vitamins, minerals, and antioxidants to your meal, while keeping carbs to a minimum. Spiralizers are a popular tool for this, but julienne peelers or even vegetable peelers can also be used.

Popular Veggie Noodle Choices

Zucchini Noodles (Zoodles): Zucchini is a neutral-flavored squash that works well in most dishes. A key tip is to avoid overcooking them to prevent a mushy, watery result. They can be briefly sautéed, microwaved, or even tossed raw with a warm sauce.
Cucumber Noodles: Ideal for cold salads and refreshing noodle bowls, cucumber noodles offer a crisp, cooling texture. For a less watery result, sprinkle them with salt and let them sit for a few minutes before patting them dry.
Daikon Radish Noodles: With a peppery, slightly spicy kick, daikon radish noodles are great for Asian-inspired dishes. They have a satisfyingly crisp texture when raw or can be cooked briefly to soften.
Sweet Potato Noodles: While higher in carbs than other vegetable options, sweet potato noodles are still a lower-carb choice than rice noodles and provide beneficial nutrients like beta-carotene. They are best for heartier, savory dishes.

Legume-Based Noodles

Made from flours of chickpeas, lentils, or peas, these noodles offer a higher protein and fiber content than rice noodles, helping to promote a feeling of fullness. While not as low-carb as konjac or spiralized vegetables, they are a significant step down in carbs from traditional grain-based pasta. They can be used in most recipes that call for rice noodles, including stir-fries and soups.

Low-Carb Egg Noodles

For a richer, softer noodle, homemade low-carb egg noodles are a good option. Recipes often use a base of eggs, cream cheese, and a low-carb flour alternative like almond flour or sometimes xanthan gum to achieve the right texture. They can be baked into a thin sheet and then sliced into ribbons. This type is particularly well-suited for hearty soups or creamy sauces.

Comparison of Low-Carb Noodle Alternatives


Feature	Shirataki / Konjac Noodles	Zucchini Noodles (Zoodles)	Legume-Based Noodles	Kelp Noodles
Carb Count	Extremely low / Net carbs often zero	Very low	Moderate (higher than konjac, lower than rice)	Very low / Net carbs often zero
Texture	Gelatinous, chewy	Crisp to tender (if cooked)	Varies by legume, often firm	Crunchy, firm
Flavor	Neutral, absorbs sauces well	Mild, fresh, slightly watery if not prepped	Subtle bean flavor	Neutral, slightly salty/sea-like
Best Uses	Stir-fries, soups (rinse well)	Salads, raw dishes, brief sautes	Robust sauces, heartier dishes	Cold salads, Asian cuisine
Nutritional Benefits	High in fiber (glucomannan)	Vitamins (C), antioxidants	High in protein and fiber	Minerals (calcium, iodine)
Prep Notes	Must be rinsed well to remove odor	Avoid overcooking to prevent sogginess	Can be slightly more expensive	Ready to eat, often sold in water

Conclusion: Finding Your Ideal Low-Carb Match

There is no single best substitute for rice noodles, as the ideal choice depends on your specific recipe and dietary goals. For the absolute lowest carb count, shirataki and konjac noodles are the clear winners, offering a chewy texture that works well in Asian-inspired dishes. For a fresh, unprocessed, and vitamin-rich option, spiralized vegetables like zucchini or daikon radish are excellent. If you're looking for a higher protein, more satisfying noodle, legume-based or homemade keto egg noodles are great alternatives. Experimenting with these different options will help you discover your perfect low-carb solution for any recipe.

For more detailed information on creating specific vegetable noodles, check out this guide from Downshiftology on preparing zucchini noodles.

Frequently Asked Questions

Yes, shirataki noodles are effectively zero net carbs. They contain a small amount of carbohydrates from glucomannan fiber, but because this fiber is indigestible by the body, they have no impact on blood sugar and are generally labeled as zero-carb.

To prepare shirataki noodles, drain them from their package and rinse them thoroughly under cold water for a few minutes. For a better texture, you can then dry-fry them in a hot, dry pan for 3-5 minutes to remove excess moisture.

Yes, you can use zucchini noodles in a hot stir-fry, but you should add them towards the very end of cooking. Overcooking them will release too much water and turn them mushy. A brief sauté for a minute or two is all that is needed.

Both are made from the konjac plant, but shirataki often refers to the wetter, more translucent, and slightly more gelatinous variety, while some konjac flour noodles may have a firmer, more substantial texture.

Yes, kelp noodles are an excellent low-carb option, especially for cold salads. They have a neutral flavor that absorbs dressings well and a firm, crunchy texture that is ready to eat right out of the package.

No, legume-based noodles typically have a denser, firmer texture than rice noodles. The specific texture varies by the type of legume used, but they provide more protein and fiber, making them more filling.

You can make low-carb egg noodles by blending a combination of eggs, cream cheese, and a low-carb flour like almond flour or xanthan gum. The mixture is then poured onto a baking sheet, baked into a thin sheet, and sliced into noodle strips.