Keto Noodles: The Best Ways to Eat Noodles and Stay in Ketosis - immi (2024)

Nothing is more satisfying than slurping up a well-seasoned, silky ramen broth or digging into a hearty bowl of pasta. Just because you’re on the ketogenic diet doesn’t mean you have to give up on delicious noodles. You just have to know which types of noodles are keto-friendly.

While carbs are generally off-limits under the keto diet, there are several noodle alternatives you can use to make delicious pasta meals without falling out of ketosis.

Here, we’ll show you the best keto noodles you can use to make a piping hot bowl of ramen or your grandma’s lasagna recipe. Whether you want to make an Italian pasta dish with marinara sauce or something with a touch of Asian flair, here are some keto-approved noodles to use in your next recipe.

Noodles and the Keto Diet

Keto Noodles: The Best Ways to Eat Noodles and Stay in Ketosis - immi (1)

If you’re on the ketogenic diet or looking to try it, you probably know that pasta is persona non grata. That’s because the keto diet prioritizes eating high-fat and low-carb foods. Traditional pasta contains large amounts of carbs, which increase blood sugar and can kick you out of ketosis. Ketosis is a metabolic process that uses ketones instead of glucose to produce energy. This process may help to boost brain function and weight loss, which is why the keto diet is so popular.

While many people think pasta is completely off-limits on the keto diet, you actually just need to avoid carbs. Thank the noodle gods — there are several low-carb noodle alternatives you can use to satisfy those noodle cravings and not destroy your diet. Here are some of the best options for eating noodles when on the keto diet.

The 12 Best Types of Keto Noodles

Keto Noodles: The Best Ways to Eat Noodles and Stay in Ketosis - immi (2)

All of these keto noodle alternatives are made using ingredients that have no carbs or a low amount of carbs. You can use them in traditional pasta recipes from your favorite cookbook or invent your own noodle recipes to try something new. Here are some healthy, keto-friendly pasta alternatives you can try so you don’t have to wave goodbye to one of food’s greatest gifts to humankind.

1. immi Ramen

Net carbs per serving: 5-6 grams

immi ramen is a low-carb, high-protein, keto-friendly, and fully-plant based noodle that has the familiar chew and taste of a regular noodle.

Each serving only contains 5-6 grams of net carbs (depending on the flavor) and they are packed with plant-based protein that will help keep you full for hours.

The noodles have a great bite and chew and they don’t get soggy in broth like other vegetable noodles. You can prepare immi ramen noodles within 7 minutes and pair them with your favorite ingredients and toppings for a delicious meal.

Thousands of ramen lovers love immi noodles because it’s keto-friendly, low in net carbs, and delicious. Try our Variety Pack today!

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2. Shirataki Noodles

Net carbs per serving: 0 grams

Shirataki noodles are wildly popular Japanese noodles made from the root of konjac yams. The name translates to “waterfall,” referring to the delicate, translucent nature of these noodles. These veggies have zero net carbs, are low-calorie, and will fill you up with their high fiber. They’re also grain-free. The noodles have an aroma similar to fish sauce, and the texture is similar to jelly.

For those who don’t like the slimy texture of traditional shirataki noodles, try tofu shirataki noodles instead. Tofu shirataki noodles are made with konjac yams and tofu. The silken, creamy texture of tofu helps to make the texture less slippery.

Both types of shirataki noodles are excellent choices for low-carb ramen. The noodles are firm and chewy, and they don’t disintegrate in broth like other vegetable noodles. Cook the noodles on low to medium heat for about 10 minutes in miso soup or another broth. Saute ingredients such as green onions, garlic, and sesame seeds for added flavor.

3. Kelp Noodles

Net carbs per serving: 1 gram

Kelp noodles, or seaweed noodles, are made from brown kelp and water. These low-calorie keto pasta noodles contain calcium, iodine, and iron. There are two types of kelp noodles: green and clear. The green kelp noodles have a seaweed flavor and an al dente texture. The clear noodles are harder, crispier, and have less flavor. To keep the al dente texture of green seaweed, add a tablespoon of lime or lemon when cooking. You can also cook them in an acidic noodle soup broth instead.

4. Low-Carb Egg Noodles

Net carbs per serving: 1 gram

Regular egg noodles are made with egg yolks and flour and are loaded with carbs. Fortunately, you can swap out a few ingredients to make a low-carb egg noodle that fits right in with your keto diet. To make low-carb egg noodles, blend cream cheese with egg yolks. You can also add wheat gluten if you want to improve the texture of the noodles. These noodles are great in pasta dishes and casseroles and can be used in most keto recipes.

5. Heart of Palm Noodles

Net carbs per serving: 1.6 grams

Heart of palm is a vegetable found in the core of some palm trees, including acai palm and coconut palm plants. The vegetable looks like a mozzarella cheese stick or a piece of string cheese. It offers a firm texture similar to linguine noodles, and its flavor profile is similar to artichokes. Mix it with pine nuts, lemon juice, alfredo sauce, and artichokes hearts for a zesty pasta alternative.

6. Cucumber Noodles

Net carbs per serving: 2 grams

Want to make a pasta dish but don’t feel like cooking? Try cucumber noodles, which require just a few minutes of preparation and don’t need to be cooked. Cucumber noodles offer a crisp texture and mellow flavor. Use a spiralizer to cut the cucumber into thin pieces. Sprinkle them with seasoning and serve with your favorite pasta sauce. If the noodles are too wet, you can add a touch of salt to dry them out a bit before covering them in the sauce.

7. Low-Carb Flour Noodles

Net carbs per serving: 2 grams in almond flour, 3 grams in coconut flour

If you still crave the texture and taste of real pasta, try making your own pasta noodles using a keto-friendly flour such as almond flour or coconut flour. Nut flours including almond meal, almond flour, walnut flour, and pecan meal are all good substitutes for all-purpose wheat flour. While these flours still contain carbs, they’re a good choice when you want the real thing with fewer carbohydrates.

8. Spaghetti Squash Noodles

Net carbs per serving: 3 grams of net carbs

Keeping with the theme of vegetable noodles, these keto-friendly noodles are made from spaghetti squash. Spaghetti squash is a low-carb vegetable that is also packed with vitamins and minerals. When baked, the squash separates into thin strings that look similar to spaghetti. While the texture is markedly unique, it’s a good choice for making keto-approved pasta dishes.

9. Eggplant Noodles

Net carbs per serving: 3 grams

If you crave a delicious plate of lasagna or a healthy casserole, use eggplant instead of traditional noodles. This purple vegetable is low-carb and develops a squishy, chewy texture when baked. Slice the eggplant into even pieces using a mandoline slicer and layer with cheese for a healthy keto lasagna. Some of the best keto-friendly cheeses include goat cheese, bleu cheese, cream cheese, and parmesan cheese.

10. Kohlrabi Noodles

Net carbs per serving: 3 grams

Kohlrabi, also known as German turnip, is a spicy and crunchy low-carb vegetable. It’s high in fiber, vitamins, and potassium. This keto noodle makes a great choice for spaghetti, ramen, and casseroles. The vegetable cooks quickly and offers a crunch that mimics the feel of al dente pasta. The spicy undertones pair well with garlic powder and work well in linguine and fettuccine recipes. Speaking of garlic, try our garlic clam ramen recipe.

11. Edamame Noodles

Net carbs per serving: 5 grams

While most soy-based foods have too many carbs to be keto-friendly, edamame works thanks to a high amount of dietary fiber. This vegetable is more carb-loaded than these other alternatives but better than regular pasta. Foodies argue it has the closest texture and taste to normal pasta.

12. Zoodles

Net carbs per serving: 6 grams

You’ve probably seen these noodle alternatives all over every influencer’s Instagram. Zucchini noodles — or zoodles, as they’re fondly called — are noodles made by spiralizing zucchini. While these noodles don’t have the same texture as regular pasta, they offer a mild flavor that serves as the perfect base for a range of pasta sauces. Add a few ground beef meatballs and marinara sauce for a guilt-free bolognese, or douse the noodles in a few spoonfuls of carbonara sauce.

How to Enjoy Keto Noodles

Keto Noodles: The Best Ways to Eat Noodles and Stay in Ketosis - immi (5)

Following the keto diet doesn’t mean you have to give up pasta or ramen (whew). You can still make your favorite dishes from chicken noodle ramen to creamy pesto pasta by using a great alternative — keto noodles. Keto, low-carb pasta can be made from a variety of vegetables including zucchini, spaghetti squash, and kelp. Or, look to alternatives like shirataki noodles and low-carb flours.

Looking for low-carb keto noodle recipes? We’ve got you covered with high-protein, low-carb ramen recipes. From spicy mi goreng to seafood ramen and braised pork belly ramen bowls, you’re sure to find a keto-friendly option you love. Whip up your next keto dinner with these keto noodle alternatives.

Keto Noodles: The Best Ways to Eat Noodles and Stay in Ketosis - immi (2024)

FAQs

Keto Noodles: The Best Ways to Eat Noodles and Stay in Ketosis - immi? ›

Bread, pasta, rice, and other refined carbs

While these are fine to eat in moderation if you're not following a low carb diet, those looking to achieve or maintain ketosis will need to limit them. Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds.

Can you eat pasta and stay in ketosis? ›

Bread, pasta, rice, and other refined carbs

While these are fine to eat in moderation if you're not following a low carb diet, those looking to achieve or maintain ketosis will need to limit them. Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds.

How do you stay in ketosis while eating carbs? ›

The amount of carbs a person can consume and stay in ketosis may vary slightly between people. However, in general, a person should consume up to 50 g of carbs per day to stay in ketosis.

What is a keto alternative to ramen noodles? ›

Spiralized zucchini will provide extra fiber and vitamins and are a clean, gluten free noodle option. Kelp noodles – Made from seaweed, these noodles are gluten free and low in carbs (3 g net carbs per serving). They are best served with Asian based sauce but can have a crunchy texture.

What noodles don't have carbs? ›

  • Shirataki noodles (konjac noodles) and tofu shirataki noodles. If you're counting carbs and craving pasta, these are your best bet. ...
  • Zucchini noodles. Also known as zoodles, these are simply long strands that have been spiralized from whole squash. ...
  • Hearts of palm noodles. ...
  • Spaghetti squash noodles.
Oct 31, 2022

What foods can I eat unlimited on keto? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

What cancels out carbs on keto? ›

Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.

How to speed up weight loss in ketosis? ›

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

How many carbs will ruin ketosis? ›

Eating more than 50 grams of carbs may disrupt ketosis.

With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

What happens if I accidentally eat too many carbs on keto? ›

Unfortunately, this isn't always the case. Whether you consume 50 or more grams of carbs in a single meal or throughout an entire day, you'll kick yourself out of ketosis and cause your body to turn once again toward carbs for energy.

Which noodles are best for keto? ›

Keto, low-carb pasta can be made from a variety of vegetables including zucchini, spaghetti squash, and kelp. Or, look to alternatives like shirataki noodles and low-carb flours.

What can I use in place of noodles for low-carb? ›

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 is the healthiest noodle? ›

Rice noodles are often considered one of the healthiest options available. They are naturally gluten-free, low in fat, and easy to digest. P'Nut Asian Kitchen incorporates rice noodles into many of their dishes, including the popular Pad Thai and Wonton Noodle Soup.

Is spaghetti squash ok on a keto diet? ›

Is Spaghetti Squash Keto? Yes, spaghetti squash is keto friendly! It has 7.8 grams net carbs per cup and is an excellent gluten-free, keto friendly pasta replacement.

What are the no carb noodles called? ›

Shirataki noodles are very low in calories and carbohydrates and have become popular as a low-carb and gluten-free alternative to traditional pasta. Shirataki noodles have a mild flavor and can be used in a variety of dishes, from soups and stir-fries to salads and pasta dishes.

Can I eat spaghetti on keto? ›

As a result, they contain about 30 grams of net carbs per 100 grams. It is not keto-friendly at all! You would reach your daily macro with just 3 ounces of spaghetti, and that's with no sauce at all!

How much pasta can I eat on keto? ›

If you're overcome with carb cravings, here's a bit of unfortunate news: pasta is completely off-limits on the keto diet. Even though conventional nutrition tells you complex carbohydrates like whole wheat and whole-grain breads and pasta are “healthy” alternatives, the carbs in pasta are simply too high.

Will pasta kick me out of ketosis? ›

If you're on the ketogenic diet or looking to try it, you probably know that pasta is persona non grata. That's because the keto diet prioritizes eating high-fat and low-carb foods. Traditional pasta contains large amounts of carbs, which increase blood sugar and can kick you out of ketosis.

How many carbs will break you out of ketosis? ›

Eating more than 50 grams of carbs may disrupt ketosis.

Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

Can you have a cheat meal and stay in ketosis? ›

It's okay to have a cheat day while observing keto. But keto practitioners recommend you plan your macros carefully. Don't go all out on your cheat day — know your limits so you don't get knocked out of ketosis and become unable to get back.

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