What Noodles Are Allowed on Keto? Your Complete Guide

November 8, 2025 •

3 min read

Over 5% of US adults have tried the ketogenic diet, which often means sacrificing carb-heavy foods like traditional pasta. Knowing what noodles are allowed on keto, however, allows you to enjoy satisfying pasta-like dishes without compromising your carb goals. This article breaks down the best low-carb substitutes and how to use them effectively.

Quick Summary

This guide provides a comprehensive overview of keto-friendly noodle alternatives. It details options like shirataki, zucchini, spaghetti squash, and kelp noodles, offering preparation tips and a nutritional comparison to help you choose the best fit for your low-carb lifestyle.

Key Points

Shirataki Noodles: These zero-carb, calorie-free noodles are made from the konjac yam and require a thorough rinse to eliminate their unique odor before cooking.
Zucchini Noodles (Zoodles): A popular low-carb choice, zoodles are easy to make by spiralizing zucchini and are best used with lighter sauces to avoid sogginess.
Spaghetti Squash: This low-carb vegetable produces natural, spaghetti-like strands when cooked, and its soft texture pairs well with heartier, rich sauces.
Hearts of Palm Noodles: Often sold as 'Palmini,' these offer a firm, al dente texture that mimics traditional pasta and works well in most pasta dishes.
Kelp Noodles: Made from seaweed, these noodles are virtually carb-free and crunchy, absorbing flavors readily for use in cold salads or stir-fries.
Check Net Carbs: When evaluating keto-friendly pastas, focus on the net carb count (total carbs minus fiber), and be wary of options that may still contain too many carbs for a strict keto diet.
Proper Preparation is Key: Many keto noodle alternatives, like shirataki and kelp, require specific preparation steps, such as rinsing and drying, to achieve the best taste and texture.

Traditional noodles and pasta, made from wheat flour, are famously high in carbohydrates, making them a no-go on a ketogenic diet that restricts daily net carb intake to 20–50 grams. Thankfully, a variety of low-carb, keto-friendly alternatives can satisfy your pasta cravings. From vegetable-based options to innovative, zero-carb konjac creations, finding a delicious substitute is easier than ever.

Shirataki (Konjac) Noodles

Shirataki noodles, also known as konjac or 'miracle' noodles, are a staple in the keto world. They are made from glucomannan, a type of fiber from the konjac yam, which is virtually carb-free and calorie-free.

Preparation: The noodles are packaged in liquid and have a distinct, fishy odor when first opened. It's crucial to rinse them thoroughly under cold water for a few minutes to eliminate this smell. After rinsing, pat them dry and 'dry-fry' them in a hot skillet for 1–2 minutes to remove excess moisture and improve their texture.
Best Uses: Shirataki noodles work well in stir-fries, ramen, and Asian-inspired dishes where they can absorb the flavors of the sauce. Their translucent, slightly chewy texture is a great low-carb canvas.

Vegetable-Based Noodles (Zoodles & Spaghetti Squash)

Spiralized vegetables provide a fresh, low-carb, and nutrient-rich alternative to traditional noodles. They are easy to make and cook quickly.

Zucchini Noodles (Zoodles): Made by spiralizing zucchini, these are a popular choice for their mild flavor and soft texture. One cup of sliced zucchini contains just 3.5g of carbs, making it an excellent pasta swap.
- Preparation: Spiralize fresh zucchini. For the best results, sauté them briefly (1–2 minutes) in a hot pan to warm them through without making them soggy. Baking them for a short time can also help draw out excess water.
- Best Uses: Great with pesto, creamy sauces, or in light pasta salads.
Spaghetti Squash: This vegetable naturally separates into spaghetti-like strands when cooked. It offers a slightly sweet, mild flavor and a soft, noodle-like texture.
- Preparation: Cut the squash in half, scoop out the seeds, and roast or microwave it until tender. Once cool, use a fork to scrape the flesh into strands.
- Best Uses: Perfect for heavier sauces like marinara or a creamy Alfredo, and can also be baked into casseroles.

Hearts of Palm Noodles (Palmini)

Hearts of palm are a vegetable harvested from the center of certain palm trees. When processed, they can be cut into low-carb noodles with a firm, al dente texture that mimics pasta.

Preparation: These are typically sold in cans or pouches and are ready to eat after a thorough rinse. You can serve them cold in salads or warm them up with your sauce of choice.
Best Uses: Their firm texture stands up well to rich sauces and casseroles, similar to traditional pasta.

Kelp Noodles

Made from kelp, a type of seaweed, these noodles are crunchy and almost zero-carb. They have a neutral taste that easily absorbs the flavor of surrounding ingredients.

Preparation: They are sold pre-packaged and raw. Massaging them with a little lemon juice or baking soda and water can soften their texture for a more palatable noodle experience before rinsing.
Best Uses: Excellent in cold salads, stir-fries, or Asian-style noodle dishes.

Comparison of Keto Noodle Alternatives


Feature	Shirataki Noodles	Zucchini Noodles	Spaghetti Squash	Kelp Noodles
Net Carbs (per serving)	~0g	~3–4g	~5–7g	~0–1g
Texture	Chewy, slippery	Soft, tender	Soft, fibrous	Crunchy, al dente
Flavor	Neutral (absorbs sauce)	Mild, slightly sweet	Mild, slightly sweet	Neutral, slight sea-like taste
Best For	Stir-fries, Asian dishes	Light sauces, salads	Rich sauces, bakes	Cold salads, stir-fries
Prep Time	Minimal (rinse & heat)	Minimal (spiralize & sauté)	Longer (bake & shred)	Minimal (rinse & soften)

Conclusion: Finding the Right Noodle for You

For anyone on the ketogenic diet, the days of sacrificing delicious pasta dishes are over. The variety of keto-friendly noodle alternatives—from zero-carb shirataki to versatile vegetable-based options—means you can enjoy satisfying, low-carb meals that fit your lifestyle. By understanding the unique characteristics of each option and how to properly prepare them, you can easily incorporate these substitutes into your favorite recipes, ensuring your keto journey remains both flavorful and fulfilling. Experiment with different varieties to find which one best suits your desired texture and flavor profile, proving that low-carb eating can be as creative as it is healthy. For more detailed information on konjac noodles, an excellent resource can be found on Wikipedia: Amorphophallus konjac.

Frequently Asked Questions

No, traditional pasta is not allowed on a strict ketogenic diet because it is very high in carbohydrates. A single serving can exceed the daily net carb limit for many keto followers.

Shirataki noodles are made from glucomannan, a fiber derived from the root of the konjac yam plant. This makes them virtually carb-free and calorie-free.

To eliminate the odor, rinse the noodles thoroughly under cold water for a few minutes. For the best texture, follow up with a 'dry-fry' in a hot, dry skillet to remove any remaining moisture.

Yes, zoodles (zucchini noodles) are an excellent keto-friendly alternative. They are low in carbs, high in nutrients, and have a mild flavor that pairs well with many sauces.

While not zero-carb, spaghetti squash is a low-carb alternative. The net carb count is typically between 5 and 7 grams per serving, making it a viable option for many on keto.

Hearts of palm noodles, like the Palmini brand, have a neutral flavor with a firm, al dente texture similar to traditional pasta. They are excellent for absorbing the flavors of your sauces.

Yes, kelp noodles can be used in hot dishes like stir-fries or soups. They have a neutral taste and retain a crunchy texture, even when heated. You can soften them before cooking for a less crunchy result.