What Is the Best Low-Carb Substitute for Pasta? A Comprehensive Nutrition Guide

October 25, 2025 •

4 min read

According to research, shirataki noodles, made from the konjac root, are nearly carb-free, making them an ultra-low-calorie and high-fiber option for weight management. But what is the best low-carb substitute for pasta when taste and texture matter most? The answer depends on your unique preferences, as many satisfying alternatives exist.

Quick Summary

This article explores a range of satisfying low-carb alternatives to traditional pasta, detailing the taste, texture, preparation, and nutritional benefits of each. It compares popular options like shirataki noodles, zucchini noodles, spaghetti squash, hearts of palm pasta, and various legume-based choices to help you find the best fit for your dietary needs.

Key Points

Shirataki Noodles: Nearly carb-free, made from konjac root, excellent for absorbing sauce flavor after proper rinsing and dry-frying.
Spaghetti Squash: Offers a mild, slightly sweet flavor with spaghetti-like strands that are perfect for richer sauces after roasting.
Zucchini Noodles (Zoodles): A fresh and mild vegetable spiral best lightly sautéed to maintain a tender-crisp texture and prevent sogginess.
Hearts of Palm Pasta: A convenient, low-carb canned vegetable with a neutral taste and firm bite, ideal for quick meals and salads.
Edamame Pasta: Provides a higher protein and fiber content than traditional pasta, offering a firm, chewy texture for more satiating meals.
Kohlrabi Noodles: This root vegetable offers a slightly crunchy texture and a mild, turnip-like flavor, well-suited for hearty sauces.

The Top Contenders for Low-Carb Pasta Supremacy

For those on a low-carb, keto, or gluten-free diet, giving up pasta doesn’t mean giving up on comfort food. Today’s market offers a rich variety of substitutes, ranging from fresh vegetables to specially formulated products. Each option brings a unique set of characteristics to the table, and the "best" one is ultimately a matter of personal preference, based on factors like texture, flavor, and macronutrient goals.

Vegetable-Based Alternatives: Fresh and Light

Vegetable-based noodles are a classic, unprocessed way to swap out carbs. They are high in vitamins and fiber, though they do require a bit more preparation.

Zucchini Noodles (Zoodles): Arguably the most popular, zoodles are made by spiralizing zucchini. They have a very mild flavor, allowing them to absorb the taste of any sauce. The key to preventing them from becoming soggy is to cook them lightly. Patting them dry and sautéing for just a minute or two is often enough to achieve a tender-crisp texture. They are perfect for light sauces like pesto or marinara.
Spaghetti Squash: This winter squash is nature's pasta substitute. When roasted, its flesh shreds into long, spaghetti-like strands. It has a slightly sweet and nutty flavor that complements savory sauces well. Preparation takes longer than other alternatives, but the hands-on time is minimal. Roast it in the oven and then use a fork to scrape out the strands.
Kohlrabi Noodles: A milder-flavored turnip relative, kohlrabi can be spiralized into noodles. It offers a crunchier texture than zucchini and a subtle flavor that pairs well with hearty sauces like bolognese.

Shirataki Noodles: The Zero-Carb Champion

Shirataki noodles, also known as konjac noodles or 'miracle noodles,' are a favorite for those seeking the absolute lowest carb count. Made from glucomannan fiber, these noodles are virtually calorie-free and have zero net carbs.

Texture and Taste: Shirataki noodles are known for their somewhat gelatinous or rubbery texture and can sometimes have a faint odor upon opening the package. The key to an enjoyable experience is thorough preparation. You must rinse them very well under cold water and then dry-fry them in a pan to firm up the texture and eliminate any lingering smell. They are flavorless, so they completely absorb the taste of your sauce or broth.
Serving Suggestions: They work best in flavorful dishes like stir-fries or ramen, where the sauce takes center stage.

Hearts of Palm Pasta: A Canned Convenience

Hearts of palm pasta, sold in cans or pouches, is a fantastic ready-to-eat option for quick meals. It is made from the core of the palm tree and mimics the appearance of linguine or angel hair.

Preparation: Palmini noodles, the most popular brand, are already cooked. Simply drain, rinse, and heat them up with your sauce. Soaking them in milk for a short time can help neutralize their slightly acidic, artichoke-like flavor, though many enjoy it as is.
Versatility: With a firm bite, they hold up well in sauces and are also great for cold pasta salads.

Legume-Based Pastas: High Protein, High Fiber

For those who prioritize a higher nutritional profile and a texture closer to traditional pasta, legume-based options are a strong choice. They contain more carbs than vegetable or konjac-based alternatives but offer significant amounts of protein and fiber.

Edamame Pasta: Made from young soybeans, this pasta has a distinct green color and a firm, slightly grainy texture. It is higher in protein and fiber than traditional wheat pasta but also contains more carbs than other low-carb options. It's an excellent choice for a filling, nutrient-dense meal.
Black Bean and Lentil Pasta: These pulse-based pastas are widely available and offer a denser, chewier texture. While better than refined white pasta, they contain more carbohydrates than is ideal for strict keto diets. They're best cooked al dente and finished with sauce to prevent them from becoming mushy.

Comparison Table: Choosing Your Perfect Pasta Substitute


Pasta Substitute	Net Carbs (per serving)	Texture	Best For	Considerations
Shirataki Noodles	0–2g	Rubbery, gelatinous	Stir-fries, flavorful broths	Rinse thoroughly to remove odor
Spaghetti Squash	~7g (per cup)	Tender, spaghetti-like strands	Marinara, meat sauce, pesto	Preparation takes longer
Zucchini Noodles	~3g (per cup)	Tender-crisp	Light pesto, garlic butter	Can get watery if overcooked
Hearts of Palm Pasta	~2g	Firm, subtle crunch	Cold salads, creamy sauces	Can have a slightly acidic taste
Edamame Pasta	~15g (dried)	Firm, chewy	Hearty sauces, protein-rich meals	Higher carb count for strict keto
Kohlrabi Noodles	~4g (per cup)	Crunchy, mild	Bolognese, heartier dishes	Requires a spiralizer or mandoline

Conclusion: Making the Best Choice for Your Needs

Ultimately, there is no single "best" low-carb substitute for pasta. The ideal choice is a personal decision based on your dietary priorities, taste preferences, and desired texture. If your goal is to minimize carbs completely, shirataki noodles are the clear winner, provided you handle the texture with proper preparation. For those who prefer a fresh, vegetable-based approach, zucchini or spaghetti squash offers a light and nutritious base. If a more classic pasta-like bite with added protein is your priority, legume-based options like edamame pasta are a satisfying compromise. Hearts of palm pasta provides convenience and a reliable firm texture for a variety of dishes. To find your favorite, consider experimenting with a few different options and paying attention to how they interact with your favorite sauces. Your low-carb diet can be rich, flavorful, and satisfying with the right pasta alternative.

WebMD provides a detailed look at the health benefits of shirataki noodles.

Frequently Asked Questions

Yes, shirataki noodles and konjac noodles are the same, made from the konjac root. They are known for being nearly calorie-free and having a high fiber content.

To prevent zucchini noodles from getting watery, avoid overcooking them. Lightly sauté for just 1-2 minutes, or warm them directly in your sauce for a short time to preserve their tender-crisp texture.

Hearts of palm pasta should be rinsed thoroughly after draining it from the can or pouch. For a milder taste, some prefer to soak it in milk, and it can be heated in a pan or boiled briefly for a softer texture.

Edamame pasta offers a healthier profile with more protein and fiber than regular pasta, but its carb count is significantly higher than zero-carb options like shirataki. It is not always suitable for a very strict keto diet, so check the net carbs per serving.

To cook spaghetti squash, slice it in half lengthwise, remove the seeds, and roast it in the oven. Once tender, use a fork to scrape out the flesh into noodle-like strands.

For thick or heavy sauces, legume-based pastas like edamame or heartier vegetables like spaghetti squash are often better. Their texture holds up well and prevents the sauce from becoming too watery.

While a spiralizer is helpful for making perfect strands of zucchini or kohlrabi, you can also use a vegetable peeler to create wider, ribbon-like noodles from vegetables like zucchini or eggplant.