What Pasta Is Low Carb? Your Comprehensive Guide to Healthy Alternatives

October 4, 2025 •

4 min read

A single cup of traditional wheat pasta can contain over 40 grams of carbohydrates, a significant challenge for those on a low-carb or ketogenic diet. Fortunately, if you're asking what pasta is low carb, there are now many excellent alternatives to explore that won't derail your dietary goals, ranging from innovative vegetable swaps to specially formulated packaged noodles.

Quick Summary

This guide examines the best low-carb pasta alternatives, from zero-carb options like shirataki and kelp noodles to vegetable-based substitutes such as zoodles and spaghetti squash. It compares nutritional profiles, textures, and ideal preparations for each choice to help satisfy your pasta cravings healthily.

Key Points

Shirataki noodles have the lowest carb count: Made from the konjac root, these are virtually carb-free and excellent for very low-carb diets.
Vegetable swaps are a great whole-food option: Zucchini noodles (zoodles) and spaghetti squash are easy to make and add extra nutrients to your meal.
Manufactured low-carb pastas offer variety: Brands make products from hearts of palm, legumes (like edamame or lupini beans), and other high-fiber ingredients.
Proper preparation is key to good texture: For shirataki noodles, rinsing and pan-drying is recommended. Avoid overcooking fresh vegetable noodles.
Net carbs differ from total carbs: Always check labels and subtract fiber from total carbs to find the true impact on your blood sugar.
Match sauces to the pasta type: Use bold, flavorful, or creamy sauces to enhance the taste and texture of your low-carb pasta alternative.

Understanding 'Low-Carb' Pasta

Before diving into the specifics of what pasta is low carb, it's important to understand what makes a pasta alternative suitable for low-carb lifestyles. The primary goal is to minimize net carbohydrates, which are calculated by subtracting fiber from the total carbohydrate count. This makes high-fiber options, even those with a higher total carb count, a viable choice. Low-carb pastas fall into two main categories: those made from whole vegetables and those manufactured from specific low-carb ingredients. Your best choice depends on how low you need your carb count to be and what kind of texture you prefer.

Zero to Near-Zero Carb Alternatives

For those on a strict ketogenic diet, the closest you can get to zero net carbs are these popular choices:

Shirataki (Konjac) Noodles

These translucent, gelatinous noodles are made from glucomannan, a soluble fiber derived from the konjac yam. Known as 'miracle noodles,' they are virtually calorie-free and have only 1–2g of net carbs per serving.

Preparation: Shirataki noodles are sold pre-cooked in liquid and often have a distinctive odor. To improve the texture and remove the smell, rinse them thoroughly in cold water for a few minutes and then dry-fry them in a hot pan for about a minute.
Texture: Their texture is often described as springy or slightly rubbery, which works well in Asian-inspired dishes or stir-fries.

Kelp Noodles

Made from seaweed, kelp noodles are another near-zero-carb option. They are naturally gluten-free and can be used in both cold and hot dishes.

Preparation: They are sold ready-to-eat and can be soaked to soften. They do not require cooking.
Texture: They have a crunchy texture that softens slightly when added to warm liquids.

Whole Vegetable Alternatives

If you prefer to make your noodles from scratch using fresh produce, these are excellent whole-food options:

Zucchini Noodles (Zoodles)

Zucchini noodles are arguably the most popular low-carb pasta alternative, thanks to their mild flavor and ease of preparation. A spiralizer is the best tool for creating long, spaghetti-like strands.

Preparation: Zoodles can be eaten raw in salads or quickly sautéed for 1–2 minutes to avoid a soggy texture.
Texture: They have a fresh, light bite and pair beautifully with pesto or light marinara sauces.

Spaghetti Squash

This unique winter squash yields spaghetti-like strands when cooked. It has a slightly sweet flavor and a tender, yielding texture.

Preparation: Simply bake or microwave a spaghetti squash until tender, then scrape the flesh with a fork to pull out the strands.
Texture: Its mild flavor and firm-but-tender texture make it a great base for heartier sauces, like bolognese or cheese-based bakes.

Hearts of Palm Pasta (Palmini)

Made from the inner core of palm trees, hearts of palm are canned or packaged as ready-to-eat noodles.

Preparation: Palmini noodles require rinsing to reduce their briny flavor and are best served with bold sauces that complement their slight acidity.
Texture: They offer a firmer texture than most other vegetable-based alternatives.

Higher Protein, Lower Net Carb Options

For those seeking a low-carb option with a protein and fiber boost, consider legume-based pastas. While they have more carbs than the vegetable alternatives, they are significantly lower than traditional pasta and are very satiating.

Edamame and Black Bean Pasta

These pastas are typically sold dried and can be cooked like traditional pasta. They are packed with plant-based protein and fiber.

Preparation: Follow package instructions, being careful not to overcook.
Texture: They often have an 'earthy' or 'beany' taste and a texture that can be dense. Paired with a strong sauce, the flavor is masked.

Lupin Flour Pasta

Some newer brands use lupin flour to create a wheat-like texture with an impressive nutritional profile, including high fiber and protein. These are great for those who want a more authentic pasta experience without the high carbs.

Comparing the Top Low-Carb Pastas


Type of Pasta	Net Carbs (per serving)	Texture	Best For	Notes
Shirataki	1-2g	Springy, Gelatinous	Asian stir-fries, creamy sauces	Zero calories, absorbs sauce flavor
Zucchini (Zoodles)	~2g	Fresh, Light	Pesto, light marinara, salads	Made fresh, no boiling needed
Spaghetti Squash	5-7g	Tender, Yielding	Bolognese, cheese bakes	Mildly sweet, pairs well with hearty sauces
Hearts of Palm (Palmini)	2-4g	Firm, Slightly fibrous	Chunky sauces, cold pasta salad	Must be rinsed, slightly tangy flavor
Edamame/Black Bean	5-8g	Dense, slightly earthy	Hearty meat sauces, baked dishes	High protein, most similar to dry pasta

Tips for Cooking Low-Carb Pasta

While some low-carb pastas cook similarly to their traditional counterparts, others require specific preparation to achieve the best results:

Rinse and Dry: For shirataki noodles, rinsing and pan-drying is crucial to remove the packing liquid and improve the texture.
Don't Overcook: Vegetable noodles like zoodles and spaghetti squash can become watery or mushy if overcooked. Sauté zoodles for just a few minutes, or eat them raw.
Match the Sauce: Pair a high-fat, flavorful sauce with your low-carb noodles to add richness and mask any subtle flavor differences. Pesto, creamy Alfredo, or a hearty meat sauce are excellent choices.
Load Up the Toppings: Since some low-carb noodles are very low in calories, add plenty of protein (like chicken or meatballs) and non-starchy vegetables (like spinach or mushrooms) to make a satisfying meal.

The Best Low-Carb Pasta for You (Conclusion)

Determining what pasta is low carb comes down to balancing your dietary goals with your taste and texture preferences. If you need the absolute lowest carb count for a ketogenic diet, zero-carb options like shirataki or kelp noodles are your best bet. For a more whole-food, fresh approach, spiralized vegetables like zucchini and spaghetti squash offer a fantastic, nutrient-dense base. If you crave a texture closer to traditional pasta and don't mind a few more net carbs, exploring legume-based or specialized lupin flour varieties can provide a very satisfying experience. With so many delicious options available, there's no reason to miss out on your favorite pasta dishes while eating a healthier, low-carb diet.

You can learn more about alternative cooking methods and recipes at World of Pastabilities.

Frequently Asked Questions

Brands that use lupin flour or legumes, such as edamame or black beans, often have a denser, more satisfying texture that closely resembles traditional pasta. Some wheat-based, high-fiber options also exist for a closer experience.

Shirataki noodles are predominantly fiber and water, which means they are nearly calorie-free and have only 1–2g of net carbs per serving. Their glucomannan fiber is not digested by the body.

To prevent soggy zoodles, cook them for only 1-2 minutes in a hot pan or eat them raw. A good method is to salt them and let them sit for 15 minutes, then pat them dry with a paper towel before cooking to draw out excess moisture.

Yes, hearts of palm pasta is naturally gluten-free and made from a single ingredient (hearts of palm) with water, salt, and citric acid.

Yes, thin slices of zucchini or eggplant can replace traditional lasagna sheets. Spaghetti squash also works wonderfully as a baked pasta base.

Shirataki noodles should be rinsed thoroughly under cold water for a few minutes and then pat dried or pan-fried. This process helps to remove the odor from the packing liquid and improve their texture.

Because they contain a higher net carb count than other alternatives, black bean and edamame pastas are better for a general low-carb diet rather than a strict keto diet. Always check the label for serving size and net carbs.