What Kind of Noodles Can You Eat on a Low-Carb Diet?

November 9, 2025 •

5 min read

Over 50% of people on a ketogenic diet cite missing pasta as a major challenge. While traditional flour-based pasta is a no-go for low-carb lifestyles, many delicious and satisfying alternatives exist for those wondering what kind of noodles can you eat on a low-carb diet.

Quick Summary

This guide outlines popular low-carb noodle alternatives, including vegetable-based options like zucchini and spaghetti squash, as well as fiber-based varieties like shirataki. It details their unique textures, nutritional values, and preparation methods to help you choose the best fit for your dietary needs.

Key Points

Shirataki Noodles: Made from konjac root, these noodles are virtually carb-free and excellent for low-carb diets, but require thorough rinsing and pan-frying.
Vegetable-Based Noodles: Zucchini (zoodles) and spaghetti squash are fresh, easy-to-prepare alternatives that add nutrients, but can become watery if overcooked.
Hearts of Palm Pasta: A good canned alternative with a firm texture and low carb count, though its distinct briny taste isn't for everyone.
Legume Pastas: Options like edamame pasta are higher in protein and fiber but also contain more net carbs than vegetable or shirataki noodles.
Proper Preparation: Most low-carb noodles, especially vegetable and shirataki types, require specific cooking methods like quick sautéing or rinsing to achieve the best texture and flavor.

Your Guide to Low-Carb Noodle Alternatives

For many, the idea of a low-carb diet feels like a sentence to a life without pasta. The good news is that this couldn't be further from the truth. A growing market of innovative products and clever culinary tricks makes it possible to enjoy comforting noodle dishes without the high carbohydrate count. From vegetable-based spirals to fiber-rich Asian specialties, you have plenty of options to explore.

Vegetable-Based Noodles: Fresh and Flavorful

One of the most straightforward ways to enjoy noodles on a low-carb diet is by making them from vegetables. These options add extra vitamins and nutrients to your meal, and their freshness brightens up any dish.

Zucchini Noodles (Zoodles): Arguably the most popular and easiest to prepare, zoodles are made by spiralizing zucchini. They are light, fresh, and pair well with light sauces like pesto or a simple garlic butter. It's crucial not to overcook them, as they can become watery and mushy. A quick sauté or a toss with a warm sauce is often all they need.
Spaghetti Squash: This winter squash is a fantastic low-carb alternative, as its cooked flesh naturally separates into spaghetti-like strands when scraped with a fork. It has a mild, slightly sweet flavor and a tender texture. Roasting the squash cut-side up at a higher temperature helps prevent a watery, soggy texture.
Hearts of Palm Pasta (Palmini): Made from the inner core of the palm tree, hearts of palm pasta is a versatile, low-carb option sold canned or vacuum-sealed. It has a firm texture and a slightly briny, acidic flavor that works well with creamy sauces or bolder seasonings. Some people love its unique taste, while others find it too strong.

Fiber-Based Noodles: The Zero-Carb Heroes

For those seeking the lowest possible carb count, fiber-based noodles are the perfect solution. They are made almost entirely of water and fiber, meaning they have virtually no calories or net carbs.

Shirataki Noodles: Also known as 'miracle noodles,' shirataki noodles are made from glucomannan, a fiber derived from the konjac plant. They are famous for being almost completely carb-free. They are typically sold packaged in water and have a slightly rubbery, springy, and gelatinous texture. It is highly recommended to rinse them well and dry-fry them to remove the unique odor and improve their texture.
Kelp Noodles: These translucent, crunchy noodles are made from the seaweed known as kelp. They are very low in calories and carbohydrates and are a great source of minerals. Their crunchy texture is unique and works best in Asian-inspired dishes or salads rather than traditional Italian pasta dishes.

Legume and Flour-Based Options

These noodles are a step up in terms of carb count from the zero-carb options but are still significantly lower than traditional pasta. They are often higher in protein and fiber, making them a very filling choice.

Edamame or Black Bean Pasta: Made from legumes like edamame or black soybeans, these pastas offer a dense, chewy texture and a high protein content. They have a slightly vegetal or beany flavor and work well with robust sauces. While lower in net carbs than traditional pasta, they aren't as low as shirataki or hearts of palm, so it's important to check the label for your specific needs.
Low-Carb Blended Pastas: Some brands, like those using lupin flour or resistant starches, create dried pasta that offers a more traditional pasta experience. These are a good middle ground for those who want a classic texture but need to reduce their carb intake significantly.

Comparison of Low-Carb Noodle Alternatives


Noodle Type	Net Carbs (per serving)	Best for	Texture Profile
Shirataki	0–2g	Stir-fries, soups, Asian dishes	Springy, translucent, gelatinous
Zucchini (Zoodles)	2–4g (approx)	Light pasta dishes, cold salads	Fresh, tender (if lightly cooked), can be watery
Spaghetti Squash	~7.8g	Hearty sauces, casseroles, baked dishes	Mild, tender, spaghetti-like strands
Hearts of Palm	2–4g	Creamy sauces, cold salads, layered dishes	Firm, holds shape, slightly briny flavor
Edamame Pasta	4–6g	Pesto, tomato-based sauces	Dense, chewy, pasta-like
Kelp Noodles	~1g	Salads, raw dishes, Asian noodle bowls	Crunchy

Cooking Tips for Low-Carb Noodles

Incorporating these alternatives into your meals often requires a slightly different approach than cooking traditional pasta. Here are a few universal tips:

Manage Moisture: Vegetable-based noodles, like zucchini or spaghetti squash, release a lot of water. To avoid a soggy dish, it's best to cook them quickly or toss them with warm sauce rather than boiling them. For zoodles, patting them dry with a paper towel after spiralizing can also help.
Rinse Shirataki and Konjac: These noodles are packed in water with a slightly fishy odor. Rinsing them thoroughly and then pan-frying or dry-sautéing them removes the smell and improves the texture.
Embrace Strong Sauces: Because many low-carb noodles have a very mild flavor (or a distinct one, in the case of hearts of palm), they pair best with robust sauces. Rich sauces, pestos, or creamy gravies will cling to the noodles and carry the flavor.
Get Creative: The world of low-carb noodles goes beyond these common choices. You can use thinly sliced cabbage for a stir-fry, cucumber ribbons for a refreshing cold salad, or even homemade keto egg noodles made with ingredients like almond flour. Don't be afraid to experiment to find what you like best.

Conclusion

Switching to a low-carb diet does not mean giving up on your favorite noodle-based meals. With a variety of vegetable and fiber-based alternatives available, you can still enjoy satisfying, delicious, and healthy pasta dishes. Shirataki noodles offer a near-zero carb option, while vegetables like zucchini and spaghetti squash provide added nutrients and fresh flavor. For a heartier alternative, bean-based pastas are an excellent choice. By understanding the unique properties of each type and how to prepare them correctly, you can successfully integrate these alternatives into your low-carb lifestyle. Experiment with different sauces and preparations to discover your new favorite way to eat noodles guilt-free. For more information on different low-carb food brands and options, you can check out resources from Virta Health.

Authoritative Link: Virta Health - What Kind of Pasta is Keto-Friendly? Top Low Carb Options

Frequently Asked Questions

Shirataki noodles, made from konjac root, are virtually carb-free. They contain a soluble fiber called glucomannan, which your body can't digest, resulting in zero net carbs.

To prevent soggy zucchini noodles, avoid boiling them. Instead, briefly sauté them over medium heat for 1-2 minutes, or simply toss them with a warm sauce, which will gently heat them through without releasing excess water.

Yes, spaghetti squash can be used as a pasta substitute. After roasting, its flesh shreds into noodle-like strands. It works best with hearty, thick sauces like bolognese or in baked dishes, as its texture is softer than wheat pasta.

Hearts of palm pasta (often branded as Palmini) can be found in the canned vegetable aisle or the gluten-free section of most grocery stores. It's also available through online retailers.

To remove the slightly fishy odor from shirataki noodles, rinse them thoroughly under warm water for several minutes. For best results, dry-fry them in a skillet for 1-2 minutes to remove excess moisture and improve their texture before adding sauce.

Bean-based pastas, like those from edamame or black beans, are lower in carbs and higher in protein and fiber than traditional pasta. However, they are not as low-carb as shirataki or vegetable options, so they are better for moderate low-carb diets rather than very strict keto plans.

Some commercially available low-carb pastas made from blended flours (like lupin or almond flour) are formulated to have a texture and taste most similar to traditional pasta. However, personal preference varies, and many find that the key is pairing a satisfying low-carb noodle with a delicious, flavorful sauce.