Keto Noodles Recipe for Low Carb Egg Noodles (2024)

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Want to use keto noodles that aren’t spaghetti squash or spiralized zucchini? With this delicious low carb noodles recipe, it’s easy to make your own keto pasta!

And because these low carb pasta behave just like traditional pasta, you can serve them with your favorite sauces and toppings.

Keto Noodles Recipe for Low Carb Egg Noodles (1)
Article Index
  • How to Make Keto Noodles
  • The quick scoop on shiratake pasta
  • Why I love this recipe
  • Serving suggestions
  • Equipment needed
  • Recipe

I’ve already mastered making dishes like spaghetti squash lasagna with pasta alternatives like zucchini noodles and shirataki. But now I feel like it’s time to expand my options with my own homemade low carb pasta options. That’s why I came up with this egg and cheese based keto noodles recipe.

That’s right, the two staples of omelettes combine to form delectable low carb egg noodles. But don’t worry, they aren’t too eggy because only the yolks are used and spices are added to enhance the flavor. And there’s plenty of cheese!

Total Carbs in these Low Carb Noodles

One cup of enriched wheat noodles contains about 40 grams of carbs. Your body definitely won’t be in ketosis if you indulge in them.

But with this keto noodles recipe, a similar serving will only set you back about 1 gram of total carbs. That means you can go ahead and have a double serving of this pasta dish without any worries!

Keto Noodles Recipe for Low Carb Egg Noodles (2)

How to Make Keto Noodles

  1. Beat egg yolks and cream cheese in a medium bowl.
  2. Add in parmesan and mozzarella cheese while beating.
  3. Sprinkle in spices with the mixer still beating.
  4. Spread the mixture out on a parchment paper lined sheet pan.
  5. Bake for 5 to 8 minutes keeping an eye on it. The temperature should be lowered if any bubbles appear. Baking is done when all the sides and center are fully cooked using a toothpick method similar to cake testing.
  6. Allow to cool completely before slicing.
Keto Noodles Recipe for Low Carb Egg Noodles (3)

Other Alternatives to High Starch Pasta

As I stated above, for this keto noodles recipe, I wanted to use something other than spaghetti squash, zoodles, or shiratake. However, I’ve also experimented with my own kelp noodle recipe too!

However, this is my go-to low carb pasta recipe. Its super easy to make, low carb (obviously!) and better tasting than the vegetable alternatives.

The quick scoop on shiratake pasta

Most people are familiar with using noodles made from low carb veggies, but you may not know much about shirataki? It’s the keto pasta that I use to make gluten free mac n’ cheese.

It’s made from the bulbous, water-filled root of the wild yam-like konjac plant. The fiber component of the root is called glucomannan and it’s what’s used to make shiratake. These noodles contain virtually zero calories and carbs!

Shirataki noodles are tasteless. However, the noodles, when prepared correctly, absorb the flavors of whatever sauce you’re using.

However, the noodles, when prepared correctly, absorb the flavors of whatever sauce you're using.

And, they help you feel full because they delay stomach emptying. Which is great if you're trying to control your portions.

Basically, shirataki noodles act like a sponge in your gut. They absorb water from your intestines. (Need proof? This study confirms it.)

Keto Noodles Recipe for Low Carb Egg Noodles (4)

Why not use zoodles?

I could have also used spiralized zucchini for this keto noodles recipe. It’s already an ingredient in several of my low-carb pasta recipes.

But again, I wanted to test a different alternative to high-starch pasta out. Also, sometimes, if I’m really hungry, zoodles and spaghetti squash don’t fill me up as much as I’d like.

That’s why for this recipe I’m using something more substantial. If for some reason, you need to limit your calorie intake, you can also try this recipe with one of the above pasta alternatives.

However, if you want to indulge, this recipe will definitely satisfy hunger. And the carbs are lower than any of the vegetable noodle options.

Keto Noodles Recipe for Low Carb Egg Noodles (5)

Why I love this recipe

If you like cheese as much as I do, you’re going to love this keto noodles recipe. There’s not one. Not two. But three different cheeses–cream cheese, Parmesan and mozzarella.

I’ve developed a sensitivity to egg whites so that’s the main reason why the recipe only calls for yolks. But the yolk also contains most of the nutrition.

Serving suggestions

These homemade low carb noodles may not be suitable for all your spaghetti squash recipes. However, I enjoy them topped with keto marinara sauce or keto ground beef stroganoff. You can also pair them with some low carb alfredo sauce.

Equipment needed

Having the following kitchen items on hand will make the recipe go smoothly.

  • Use Parchment paper to line the baking sheet
  • A spatula or spoon makes it easy to spread out the noodle mixture.
  • You'll want a sharp knife or pizza cutter handy to slice the baked mix into noodles.
  • Grab a sheet pan with rimmed edges for baking.
  • Use a medium to large bowl is for mixing.
  • Have an electric hand mixer to combine the ingredients well.

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Recipe

Keto Noodles - Low Carb Egg Noodles

4.68 from 25 votes

Looking for a new keto noodles recipe? And one that doesn't call for spaghetti squash as the main ingredient? Well, most people don't know that you can make delicious low carb egg noodles easily.

Prep Time:10 minutes mins

Cook Time:11 minutes mins

Cool Time:15 minutes mins

Total Time:21 minutes mins

Course: Main Course

Cuisine: American, Italian

Print Pin Review Recipe Save Recipe

Servings: 4 people

Calories: 165

Video

Ingredients

  • 3 egg yolks
  • 4 ounces cream cheese softened
  • teaspoon garlic powder
  • 33 grams Parmesan cheese freshly grated (about ⅓ cup plus 2 tablespoons)
  • 37 grams mozzarella cheese freshly grated (about ⅓ cup plus 2 tablespoons)
  • Teaspoon dried basil
  • Teaspoon dried marjoram
  • Teaspoon dried tarragon
  • Teaspoon ground oregano
  • Teaspoon ground black pepper

US Customary - Metric

Instructions

  • In a bowl, beat egg yolks and cream cheese. Add parmesan and mozzarella. Continue beating with a mixer. Sprinkle spices. Continue mixing well.

  • In a parchment lined sheet pan, evenly spread egg and cheese mixture. Flatten with a spatula or back of a spoon.

  • Place sheet pan in a preheated oven at 475°F and lower heat to 350°F. Bake for 5 to 8 minutes. Watch closely as you need to avoid overcooking. If small bubbles start to appear, lower heat to 300°F and continue baking for 2 to 3 minutes until all sides and center are done. (You can test for doneness just like testing a cake with a toothpick, if you wish).

  • Allow to cool at room temperature for 10 to 15 minutes before slicing. Slice according to desired size, using a knife or pizza cutter. Serve with sauce, if desired.

Notes

Leftover noodles can be stored in the refrigerator for up to 5 days. To reheat, place in the microwave on 50% power for 30 to 90 seconds.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 0.25recipe | Calories: 165 | Carbohydrates: 1g | Protein: 11g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 175mg | Sodium: 326mg | Potassium: 35mg | Fiber: 0g | Sugar: 0g | Vitamin A: 465IU | Vitamin C: 0mg | Calcium: 263mg | Iron: 0.6mg

Additional Info

Net Carbs: 1g | % Carbs: 2.6% | % Protein: 28.2% | % Fat: 69.2% | SmartPoints: 6

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

Last Updated: 14 Nov 2019

Keto Noodles Recipe for Low Carb Egg Noodles (2024)

FAQs

Can you eat egg noodles on a keto diet? ›

The verdict is in: noodles are not low-carb or keto-friendly. In fact, they can be damaging to your overall health. Since they're made with regular flour, egg noodles carbs can lead to unwanted weight gain as well as a spike in your blood sugar.

Do egg noodles count as carbs? ›

High in carbs

For example, boiled wheat egg noodles have a glycemic index of 57, while the glycemic index of spaghetti can range from 42–58 (8). Egg noodles are also relatively high in carbohydrates, with over 40 grams in each cup (160 grams) ( 1 ).

What is the lowest carbohydrate noodle? ›

Shirataki noodles are very low in calories and carbohydrates and have become popular as a low-carb and gluten-free alternative to traditional pasta.

What kind of noodles can you eat on a keto diet? ›

Thousands of ramen lovers love immi noodles because it's keto-friendly, low in net carbs, and delicious. Try our Variety Pack today!
  • Shirataki Noodles. Net carbs per serving: 0 grams. ...
  • Kelp Noodles. ...
  • Low-Carb Egg Noodles. ...
  • Heart of Palm Noodles. ...
  • Cucumber Noodles. ...
  • Spaghetti Squash Noodles. ...
  • Eggplant Noodles. ...
  • Kohlrabi Noodles.
Jun 3, 2020

Are egg noodles better for you than pasta? ›

Are Egg Noodles Healthy? Egg noodles can give you extra nutrients that regular pasta won't, though they also lack in some areas compared to pasta. Still, you don't have to choose only one. Add both to your pantry for a well-rounded diet and supplement each with vegetables, proteins, and other sources of nutrients.

Do egg noodles have less carbs than rice noodles? ›

Rice noodles are lower in calories, fat, and protein than egg noodles. They also have more carbohydrates.

How many carbs are in 2 cups of egg noodles? ›

Noodles, Cooked, Fat Not Added In Cooking, Egg Noodles (1 cup, cooked) contains 40g total carbs, 38.1g net carbs, 3.3g fat, 7.2g protein, and 219 calories.

Which is better rice or egg noodles? ›

An average portion of medium egg noodles contains 206 calories and 1.2g of fat. An average portion of rice noodles contains 162 calories and 0g of fat. Egg noodles do contain a slightly higher amount of protein than rice noodles, which makes them a good choice for people looking to increase their protein intake.

What is the healthiest noodle? ›

Vermicelli noodles, also known as rice vermicelli or rice sticks, are generally considered a healthier noodle option compared to many other types of noodles. Vermicelli noodles are typically made from rice flour, making them naturally gluten-free.

Is there a carb free noodle? ›

Konjac noodles are mostly water. They are about 97% water and 3% glucomannan fiber. Glucomannan is a soluble fiber that absorbs water – hence how these noodles are made. The carbs from the glucomannan in the konjac root are not digestible which is why most shirataki noodles have zero net carbs.

Is there a pasta that is carb free? ›

Shirataki noodles (konjac noodles) and tofu shirataki noodles. If you're counting carbs and craving pasta, these are your best bet. Shirataki noodles are a traditional Japanese product made from a fiber called glucomannan, which is produced from konjac, an Asian root vegetable.

What spaghetti sauce is keto friendly? ›

There are several substitutes for tomato sauce that you can use on the ketogenic diet, such as pesto sauce, alfredo sauce, or a homemade low-carb marinara sauce using crushed tomatoes and herbs. These alternatives provide flavor and texture without the high sugar content of traditional tomato sauce.

What can I use instead of noodles for keto? ›

8 Low-Carb & Grain-Free Substitutes for Pasta
  1. Zucchini. Zucchini is a popular noodle substitute because its texture makes it easy to spiral out into spaghetti-like shapes. ...
  2. Cauliflower. ...
  3. Spaghetti Squash. ...
  4. Egg Noodles. ...
  5. Cucumber. ...
  6. Broccoli. ...
  7. Eggplant. ...
  8. Cabbage.

What can I eat instead of rice on keto? ›

6 Keto-Friendly and Low Carb Rice Substitutes
  • Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ...
  • Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ...
  • Mushroom Rice. ...
  • Lentils. ...
  • Wild Rice. ...
  • Quinoa.

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Can you eat unlimited eggs on keto? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Can I eat Chinese noodles on keto? ›

Many Chinese restaurants offer cauliflower rice as an alternative; it's tasty, healthy, and low in carbs! Noodles: Containing a similar amount of carbs as rice, noodles and chow mein are a keto no-go. Sauces: Most sauces and dressings contain sugar, cornstarch, or both.

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