Noodles & Company, a fast-casual restaurant chain known for its diverse noodle-based dishes, has adapted its menu to include several low-carb options over the past few years. This means that individuals following a keto, low-carb, or healthier eating plan can now navigate the menu with confidence and customize meals to meet their specific nutritional goals.
The Low-Carb Noodle Alternatives
To cater to carb-conscious diners, Noodles & Company has introduced several alternatives to traditional pasta, which are the cornerstone of a low-carb diet strategy at the restaurant. These substitutes replace or significantly reduce the carb load of classic pasta dishes without sacrificing the core flavors.
LEANguini: The High-Protein, Low-Carb Noodle
LEANguini is a specialized noodle designed to have significantly fewer carbs and more protein than traditional linguini. It boasts 56% fewer net carbs and 30% fewer total carbs than standard pasta, while also providing 44% more protein. You can find it in specific dishes like LEANguini Lemon Parmesan and LEANguini Fresca, or substitute it into most other dishes. This option aims to provide a low-carb experience that closely mimics the taste and texture of regular pasta.
Zoodles: The Original Vegetable Noodle
Zoodles, made from spiralized zucchini, were among the first low-carb alternatives offered at Noodles & Company. They are a low-calorie, low-carb option, with a regular bowl containing about 60 calories and 11g of carbs. Zoodles are particularly well-suited for dishes with lighter, fresh sauces and are featured in menu items like Zucchini Orange Chicken and Zoodles Penne Rosa.
Caulifloodles: The Cauliflower-Based Option
Caulifloodles, made from cauliflower, offer another low-carb, vegetable-based alternative that provides a texture closer to traditional pasta than Zoodles. While the Caulifloodle base is low-carb, it's essential to consider the accompanying ingredients and sauces. For example, a dish like the Cauliflower Rigatoni Fresca with Shrimp can have a higher total carb count depending on the sauce. Caulifloodles are a good way to add bulk, fiber, and nutrients to your meal.
Customizing Your Low-Carb Bowl
Effective low-carb eating at Noodles & Company involves more than just selecting a low-carb noodle base; strategic customization is vital.
Smart Sauce Selection
Sauces can significantly impact the carb count of your meal. Prioritize sauces that are oil-based or lighter.
- Recommended Low-Carb Sauces: Look for options like the sauces in LEANguini Fresca (balsamic vinaigrette, olive oil, roasted garlic), scampi sauce, or a simple base of Parmesan cheese and olive oil.
- Sauces to Limit or Avoid: Be cautious with or avoid sauces that tend to be high in sugar or carbs, such as Japanese Pan Noodles, Pad Thai, and Spicy Korean Beef Noodles. Some creamy sauces, like Alfredo, can also be calorie and carb-heavy.
Adding Low-Carb Proteins
Adding a protein source enhances satiety and complements a low-carb meal. Most protein options are suitable for a low-carb diet:
- Grilled Chicken
- Parmesan-Crusted Chicken
- Sautéed Shrimp
- Marinated Steak
- Seasoned Tofu
Incorporating Additional Vegetables
Boost the nutritional value and fiber of your meal by adding extra vegetables like roasted zucchini, spinach, mushrooms, and tomatoes. These additions contribute flavor and volume with minimal impact on carb count.
Low-Carb Noodles & Company Comparison Table
The table below provides approximate nutritional information for a few regular portion options at Noodles & Company, highlighting the low-carb choices. Keep in mind that nutritional values can fluctuate based on specific ingredients and preparation; checking the official nutritional calculator is always recommended.
| Item (Regular Portion) | Noodle Base | Calories | Total Carbs (g) | Net Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Zoodles Penne Rosa | Zucchini | ~290 | ~22 | ~19 | ~11 |
| Zoodles Japanese Pan Noodles | Zucchini | ~240 | ~40 | ~36 | ~8 |
| LEANguini (plain) | LEANguini | ~300+ | Low | Very Low | High |
| Caulifloodles (Garlic Cream) | Cauliflower | ~880 | ~102 | High | ~35 |
| Grilled Chicken Caesar Salad (Small) | N/A | ~260 | Low | Low | High |
Note: For the most current and detailed nutritional information, especially when customizing your order, always refer to the official Noodles & Company nutritional calculator.
Creating Your Own Low-Carb Meal
Building a custom low-carb bowl at Noodles & Company is straightforward:
- Choose a Low-Carb Base: Select Zoodles, Caulifloodles, or LEANguini.
- Pick a Low-Carb Sauce: Opt for lighter, oil-based sauces like scampi or pesto. Consider asking for the sauce on the side to manage the amount.
- Add a Protein: Include grilled chicken, shrimp, or steak.
- Enhance with Vegetables: Request additional vegetables such as roasted zucchini, spinach, or tomatoes.
- Optional Cheese: A small amount of Parmesan can add flavor and healthy fats.
Conclusion
Noodles & Company provides viable low-carb dining options through its LEANguini, Zoodles, and Caulifloodles. By carefully selecting your noodle base, opting for low-carb sauces, adding protein, and incorporating extra vegetables, you can craft a delicious meal that aligns with your dietary needs. Utilizing the menu's customization features and checking the nutritional information ensures a satisfying low-carb experience.
