Missing pasta? This worldwide food staple can be hard to resist. Its taste and texture make it an easy addition to pretty much every meal, which is why so many keto-dieters find themselves in a pasta pinch. But going Keto Zone doesn’t mean you have to kick this yummy food out of your life completely. As keto grows more popular than ever, so do lots of delicious, low-carb pasta alternatives. And with the 6 substitute pasta ideas down below, you won’t even miss the real deal.
As tasty and classic as pasta is, one serving usually contains up to 38 grams of carbohydrates, which is well over your daily limit on Keto Zone. And its other macronutrients aren’t looking too good either with 1 gram of fat and 7 grams of protein. (1) However, with substitutes like vegetables and almond flour, there are ways to turn those macros around.
If you’re looking for the closest alternative to pasta, spaghetti squash is your go-to. Once cooked and halved, you can scrape out the insides with a fork and it very closely resembles the soft, mild taste and color of traditional spaghetti noodles. On top of that, 100 grams contains only 5.1 net carbohydrates, 0.3 grams of fat, and 0.7 grams of protein, making it a low-carb dream. (2)
You can try it out for yourself with this amazing Keto Zone Spaghetti and Meat Sauce recipe.
Zoodles are spiralized zucchinis, and they easily taste like whichever sauce you pair them with. This means they’re the perfect pasta solution without any of the extra carbs. 100 grams has 2.5 grams net carbohydrates, 0.6 grams of protein, and 0 grams of fat, along with plenty of extra common vegetable nutrients like fiber, vitamins, and minerals. (3)
And you don’t have to always use zucchinis. You can pop virtually any low-carb veggie in the spiralizer to create keto-friendly pasta. Give Keto Pad Thai With Zucchini Noodles or Keto Zone Zucchini Italian Salad a go!
Few people think of cabbage as a pasta substitute, but in reality, cabbage has been used as pasta since Italian cabbage roll recipes came around. You can slice them into noodles or turn them into a slaw. Either way, 100 grams include 3.3 grams of carbs, 0 grams of fat, and 1.3 grams of protein. To cook, drop the sliced cabbage in boiling water for 2 minutes or until tender, or you can slice it into sheets to bake in lasagna. (If you’re putting them in lasagna, boil for only 30 seconds.)
Also known as miracle or konjac noodles, shirataki noodles are made from water and glucomannan, which is fiber from the konjac root. The fiber is soluble, which means it keeps you full for longer and feeds the good bacteria in your gut, reducing inflammation and charging your immune system. (4,5) As the real kickers though, these noodles are both carb and calorie-free and take mere minutes to cook up. Just rinse under hot water and heat, then top with your favorite keto noodle sauce.
Almond flour pasta is just as it sounds: pasta made with almond flour instead of typical white flour. Almond flour has zero carbs, 12 grams of fat, 5.6 grams of protein, and an abundance of magnesium and Vitamin E, compared to a white/wheat mix, bleached flour with over 70 grams of carbohydrates. (6,7,8) You can make your own at home or purchase store-bought, however, make sure to read nutrition labels carefully, as some almond flour pasta brands contain high abounds of carbohydrates.
Cauliflower is an amazingly versatile keto-friendly food. From rice, potatoes, couscous, and pizza crust to now pasta, it’s a healthy low-carb alternative to satisfy your noodle needs. Chop it up and roast or steam it for the tender pasta effect, then enjoy its 2.1 grams of carbs, 1.8 grams of protein, 0.5 grams of fat, Vitamin C, Vitamin K, and folate. (9) This Keto Zone Cauliflower Mac and Cheese recipe is perfect for pasta-lovers!
With these 6 pasta alternatives, you don’t need to worry about missing noodles anytime soon. Try out some of the recipes above to see which substitute you like best! And if you haven’t purchased your Keto Zone supplements yet, what’re you waiting for? Take a peek at the newest product, Keto Zone Fiber.