10 Best Low Carb Pasta Alternatives | with Recipes

by Jiri Kaloc

7 mins

Pasta is a wonderful food enjoyed around the world but it’s notoriously high in carbs. It can be problematic for those who want to reduce carbs, avoid wheat and gluten, or simply avoid feeling bloated and uncomfortable after a meal. Here are our favourite low carb alternatives to pasta and noodles you can buy or make at home. And we will share a few delicious low carb pasta recipes too!

Home-made low carb pasta alternatives

If you own a basic potato peeler you can create low carb pasta from vegetables. Zucchini noodles, or zoodles, are the most popular. All you have to do is keep peeling a zucchini until there’s nothing left to peel. The result will be Tagliatelle pasta with almost no carbs. Gently steam and serve al-dente with your favourite sauce.

The cool thing is that there are many vegetables that you can process in a similar way. If you enjoy this type of home-made pasta, consider getting a spiralizer. It will help you create new shapes and process vegetables into noodles or spaghetti much faster. Try making the following five!

Zucchini zoodles
Butternut squash spaghetti
Sweet potato pasta
Carrots curls
Beetroot bigoli

Zoodles and spiralized vegetable pasta from carrot and beets

Vegetables such as these are naturally low in carbs, rich in fibre and full of water. That’s why they are a great fit for the low carb diet or whenever you want to make sure your meal will keep the hunger away but won’t put you to sleep.

Ready-made low carb pasta alternatives

There are also plenty of low carb pasta options when you don’t have the time to work your spiralizer. You can find low carb pasta made from different fibres, seeds, legumes such as red lentils or peas, or egg-whites. Which one you choose depends on your dietary preferences. We selected a few of our favourites.

Flaxseed rigatoni

Wheat is not the only ingredient that makes delicious rigatoni. Flaxseed can easily be considered a superfood because it’s loaded with protein, fibre, and healthy omega-3 fats among other valuable vitamins and minerals. And the best thing is that our flaxseed-based pasta has 85% fewer carbohydrates than wheat pasta. Give it a try if you’re low on time, it’s ready in under 7 minutes.

Shirataki noodles

These noodles are made from the root of an Asian plant called konjac. That’s why they are also called konjac noodles, not to be confused with the drink cognac. They consist almost entirely of fibre called glucomannan which means you are really getting almost no carbs. This fact earned them other nicknames such as zero-carb noodles or miracle noodles. They are perfect for anyone on the keto diet. But they have drawbacks. For some, the glucomannan in shirataki noodles may cause mild digestive issues, such as loose stools, bloating and flatulence.

Zero carb pasta, Shirataki noodles, miracle noodles, konjac noodles

Black bean spaghetti

This pasta is made of black beans and has a dark grey almost purple colour when cooked, but it doesn’t taste like beans. It’s high in protein with 41,8 g per 100 g of spaghetti and low in carbs with only 10,7 g.

Black bean spaghetti

Edamame spaghetti

This spaghetti tastes great and absorbs sauce well. It sometimes has a green colour that will liven up your pasta dish. It’s made of edamame bean flour, which also makes it high in protein and low in carbs.

Edamame spaghetti

Chickpea spaghetti

Chickpea spaghetti is another high protein and low carb alternative. They have a familiar look and you can achieve a very good consistency if you prepare them just right. They are done in 5 minutes.

Chickpea fettuccine

Creative low carb pasta recipes

Choosing the right low carb pasta is only the first step. The magic is always in the sauce! Try something creative to make your pasta look and taste truly delicious. Here are three new recipe ideas for you.

Ratatouille pasta with caramelized hazelnuts

With this recipe you will experience pasta in a new way. It presents a unique combination of three rich flavours: roasted peppers, caramelised nuts, and Ratatouille vegetables. And it only takes 30 minutes to make!

Zucchini pasta boats

Pasta can look different! You can recreate a high-end restaurant experience at home with this zucchini pasta recipe. It’s a great way to impress your friends and introduce them to low carb.

Baked apple pasta

Have you ever tried making sweet pasta? This is a great recipe to start a new tradition. The smell of freshly baked apples, cinnamon, and nutmeg is irresistible.

Classic low carb pasta recipes

Sometimes you just want something familiar. That’s where these classic pasta recipes come in handy. Give them a try and see how tasty they are even without wheat and carbs.

Pasta carbonara

Who doesn’t love carbonara? Recreate this delicious flavour with less than 15 g of carbs per serving. And it’s vegetarian and vegan friendly!

Pasta with a tomato sauce

The simplest meals are often the best. Try this low carb pasta with a vegetable tomato sauce and enjoy a wonderful comforting dish in less than 30 minutes.

Low carb pasta salad recipes

When the summer comes or you just feel like having a lighter meal, pasta salads are the perfect choice. Try the following two recipes to enjoy some low carb variations.

Mediterranean pasta salad

The best thing about pasta salads is that you can just take all your favourite ingredients, put them together and call it a meal! How does sundried tomatoes, Parmesan cheese, pine nuts, and a splash of olive oil with garlic sound?

Avocado pasta salad

Avocado is one of the best low carb fruits because it’s low in carbs and rich in fats and fibre. It’s the perfect ingredient for a low carb pasta salad pesto. This recipe only takes 20 minutes to make.

There are so many ways to enjoy pasta on a low carb or keto diet. You can make delicious spiralized vegetable spaghetti at home, buy superfood flaxseed pasta, or go for zero carb noodles. With one of our recipes, it’s easy to turn these into a delicious hearty dish that will rival its wheat counterpart.