Food

25 Amazing Keto Pasta Recipes for The Italian in You

25  Amazing Keto Pasta Recipes for The Italian  in You

The thought of having pasta when you’re on a low carb diet might make you feel anxious, especially if you’re a beginner on the ketogenic diet which usually calls for less than 20 grams of carbs per day. However, there are many low carb pasta options available to cure your pasta cravings on the keto diet.

These recipes may not have the same taste as traditional pasta, but they’ll be a great alternative and better than a life without pasta at all! Another plus is that some of these recipes are ready in 30 minutes or less, and the recipes that include making pasta from scratch shouldn’t take more than an hour altogether (including idle time). Yes, that’s right - pasta from scratch, and keto-approved!


How Many Carbs in Pasta?

Pasta is one of the more commonly eaten carbohydrate-rich foods along with rice and bread. The amount of carbs varies between pasta types, but in general, one cup of cooked pasta usually contains around 45 grams of carbs, and a piece of lasagna can contain around 30 grams of carbs.

The low carb pasta recipes provided here all contain fewer than 13 grams of carbs per serving, with the majority of the recipes containing fewer than 5-10 grams of carbs per serving.


Can You Eat Pasta on Keto Diet?

According to the American Diabetes Association, pasta falls in the category of low glycemic index (GI) which means it has a GI of 55 or less [1]. This means pasta raises the blood glucose at a lower speed compared to a slice of white bread. A lot of people confuse low GI with low carbs, so it’s important to understand the difference.

Despite the low glycemic index, traditional pasta is still high in carbohydrates so you cannot have them on a keto diet as they can easily kick you out of ketosis. However, you can have low carb pasta made of ingredients such as zucchini, eggplant, almond flour, coconut flour, and Shirataki which is made from tofu.

Read on to get a variety of delicious, keto-approved pasta recipes.  Also, remember that total/net carbs is the amount after subtracting dietary fiber, which is considered a carbohydrate but isn’t absorbed by the body so doesn’t count towards carbohydrate count.


Homemade Low Carb Keto Pasta Recipes

1. Mozzarella carbonara

We’re starting with a low carb version of the evergreen carbonara pasta recipe here. Instead of the traditional carb-rich spaghetti, you’ll be using mozzarella to make your pasta for this dish. If you leave aside the overnight refrigeration time for the pasta to set, the total prep and cooking time of this recipe will be 20 minutes. It has a total of 2.1 grams of net carbs.


carbonara-in-a-white-bowl

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 1 ½ cups shredded mozzarella
  • 1 large egg yolk

Carbonara:

  • 5 oz. bacon, chopped
  • 2 large egg yolks
  • 1 large egg
  • 1 tablespoon heavy cream
  • ¼ cup grated parmesan
  • Salt and pepper, to taste
  • 4 basil leaves, chopped

Instructions

  1. Make the pasta by placing mozzarella into the bowl and microwaving for 1-2 minutes, or until melted. Let cool and stir in the egg yolk. Make sure to mix thoroughly with a spatula to get a smooth dough.
  2. Roll the dough between two pieces of parchment paper until it’s 1⁄8-inch thick. Peel back the top sheet and cut the pasta into thin strips. Refrigerate the pasta overnight.
  3. Cook the bacon in a skillet until crispy. Reserve 2⁄3 of the bacon grease and leave remaining bacon grease in the skillet.
  4. In a bowl, beat egg yolks and egg. Add parmesan cheese and 2⁄3 of the bacon grease. Stir to combine.
  5. Cook the pasta in a pot of salted boiling water for one minute.
  6. Drain the pasta and transfer into the warmed bacon grease. Pour over the cheese mixture and add bacon. Stir in basil and season to taste with salt and pepper.

Calories (per serving) 338

Total fat 25.7 g

Saturated Fat 10.5 g

Cholesterol 264 mg

Sodium 1037 mg

Total (net) Carbohydrate 2.1g

Protein 24.3 g


2. Bolognese zoodles

For this low-carb pasta recipe, you’ll be swapping spaghetti for some delicious zoodles made out of zucchinis. We’re using ground beef, but you can go with another protein source of your choice if needed.


zucchini-spaghetti-with-beef-bolognese-on-a-plate

Preparation time:

Cooking time:

Serves: 4


Ingredients

Bolognese:

  • 1 lb. 85% lean ground beef
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 2 cups pureed tomatoes (can be made by pureeing canned tomatoes in a blender)
  • ½ teaspoon thyme
  • ¼ teaspoon nutmeg
  • ¼ cup chicken stock
  • 2 tablespoons heavy cream
  • Salt and pepper, to taste

Zoodles:

  • 4 medium zucchinis, spiralized
  • 1 ½ tablespoons olive oil
  • ¾ cup mozzarella cheese

Instructions

  1. Make the Bolognese sauce by heating olive oil in a skillet and adding garlic; cook for 1 minute while stirring.
  2. Add ground beef and cook until browned. Drain liquid fat from pan.
  3. Add pureed tomatoes and spices. Simmer 5 minutes. Pour in heavy cream and chicken stock. Simmer 5 minutes and remove from the heat. Let the sauce stand for 10 minutes.
  4. Make the zoodles and toss with olive oil and salt and pepper.
  5. Transfer noodles into baking dish and top with sauce and mozzarella.
  6. Bake for 15 minutes at 375°F or until the cheese is melted.
  7. Serve pasta warm.

Calories (per serving) 358

Total fat 24.5 g

Saturated Fat 8 g

Cholesterol 80 mg

Sodium 173 mg

Total (net) Carbohydrate 7.8 g (3.4 g fiber)

Protein 25.6 g


3. Zucchini pasta pesto

Here’s another quick and easy zucchini pasta recipe with a total time of 14 minutes to make.


zucchini-noodles-with-pesto-sauce

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 4 large zucchinis
  • Salt, to taste
  • 1 tablespoon olive oil (too cook)

Pesto:

  • 1 avocado, pitted
  • 2 cups fresh basil leaves
  • ½ cup almonds
  • 3 cloves garlic
  • ½ cup grated parmesan
  • 1 lemon, juiced, zested

Instructions

  1. Cut the zucchinis into ribbons. Sprinkle with salt and place aside to tenderize.
  2. Make the pesto by combining remaining ingredients in a food blender. Blend until smooth. You can add water to the pesto if you find it too thick.
  3. Heat olive oil in a skillet. Add zucchini ribbons and cook over medium heat for 3-4 minutes.
  4. Top the zucchini with pesto and serve.

Calories (per serving) 323

Total fat 22.8 g

Saturated Fat 6 g

Cholesterol 20 mg

Sodium 336 mg

Total (net) Carbohydrate 11.9 g (8.6 g fiber)

Protein 17 g


4. Almond flour pasta

This almond flour pasta is a great choice when you’re craving for something close to the texture of real pasta.


raw-fresh-tagliatella-with-flour

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 2 cups finely blanched almond flour
  • 2 tablespoons tapioca starch
  • 2 large eggs
  • ¼ cup water

Sauce:

  • ½ cup unsweetened almond milk
  • ½ cup heavy cream
  • ½ cup parmesan cheese
  • ¼ cup sharp cheddar cheese
  • 1 pinch nutmeg
  • Salt and pepper, to taste

Instructions

  1. Make the pasta by combining dry ingredients in a large bowl. Make a well in the center and add eggs and water into the well. Gradually incorporate flour with a fork until the dough comes together.
  2. Transfer the dough to a working surface, dusted with tapioca starch.
  3. Knead the dough until smooth. Let the dough rest for 30 minutes.
  4. After 30 minutes, roll the dough as thin as possible. Cut the dough into thin strips with a sharp knife.
  5. Let the pasta dry for a while until you make the sauce.
  6. Combine almond milk and heavy cream in a pot. Bring just to a boil.
  7. Stir in parmesan and cheddar cheese. Add nutmeg and salt and pepper. Stir until the cheese is melted.
  8. Cook pasta in a pot with salted water for 1 minute.
  9. Transfer the pasta into the pot with the cheese sauce.
  10. Stir gently and sprinkle with black pepper and serve.

Calories (per serving) 312

Total fat 23.5 g

Saturated Fat 10.3 g

Cholesterol 141 mg

Sodium 372 mg

Total (net) Carbohydrate 7.9 g (1.6 g fiber)

Protein 17.4 g


5. Delicious pepper fettuccine

This delicious low carb pasta will be made out of coconut flour, almond flour and xanthan gum to bind it together. It calls for some of the simplest keto Ingredients you may already have at home. This delicious pasta is served with grated parmesan and arugula.


Homemade-fettuccine-pasta-in-a-blue-bowl-on-wooden-table

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 1 ½ cups almond flour
  • 4 tablespoons coconut flour
  • 3 teaspoons xanthan gum
  • 2 small eggs, lightly beaten
  • 2 teaspoons cider vinegar
  • 2 teaspoons water
  • 1 teaspoon freshly ground black pepper

To serve with:

  • 4 tablespoons grated parmesan
  • 2 cups arugula

Instructions

  1. Make the pasta; combine almond flour, coconut flour, xanthan gum and black pepper in a large bowl. Make a well in the center.
  2. Add eggs, cider vinegar, and water. Stir with a fork until the dough just comes together.
  3. Transfer the dough onto counter dusted with flour.
  4. Knead the dough gently until smooth. Wrap with a plastic foil and refrigerate 30 minutes.
  5. After 30 minutes, roll the dough as thin as possible. Cut the dough in ¼-inch thick strips.
  6. Place the pasta aside to dry for 5 minutes.
  7. Cook the pasta in a pot of salted boiling water for 1 minute.
  8. Transfer pasta to a plate. Top with arugula and parmesan and serve.

Calories (per serving) 138

Total fat 10.3 g

Saturated Fat 1.3 g

Cholesterol 79 mg

Sodium 201 mg

Total (net) Carbohydrate 1.7 g (2.2 g fiber)

Protein 9.4 g


6. Ricotta gnocchi with sage butter

You’ll love the sage butter twist in this filling almond and coconut flour pasta!


fresh-cooked-gnocchi-with-sage-butter

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 1 ½ cups almond flour
  • 1 tablespoon coconut flour
  • 2 teaspoons xanthan gum
  • ½ lb. whole milk ricotta cheese
  • ½ cup freshly grated parmesan cheese
  • 1 egg, lightly beaten
  • Salt and pepper, to taste

Sage butter:

  • 4 tablespoons butter
  • 1 tablespoon olive oil
  • 8 sage leaves
  • 2 cloves garlic, sliced

Instructions

  1. Combine almond flour, coconut flour, and xanthan gum in a bowl.
  2. In a separate bowl, combine ricotta cheese and parmesan. Stir until smooth and soft. Stir in almond flour mixture and egg.
  3. Once you have a smooth, semi-sticky dough, wrap it with a plastic foil.
  4. Refrigerate the dough for 1 hour. Remove the dough from the fridge and form into 1-inch round balls.
  5. Place the balls onto baking sheet lined with parchment paper. Press down gently with a fork.
  6. Freeze the gnocchi for 15 minutes.
  7. Make the sage butter; heat butter and olive oil in a skillet.
  8. Add garlic and sage. Once the garlic is golden add gnocchi. Cook gnocchi for 5 minutes, stirring and moving around very gently.
  9. Serve gnocchi warm.

Calories (per serving) 414

Total fat 35.1 g

Saturated Fat 17.5 g

Cholesterol 120 mg

Sodium 433 mg

Total (net) Carbohydrate 5.1 g (3 g fiber)

Protein 19.7 g


7. Eggplant alfredo

Fancying some alfredo pasta? This one is made with eggplant instead of pasta.


eggplant-alfredo-white-sauce-with-bacon-on-white-plate

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 75 lb. bacon
  • eggplant, cut into thin strips
  • ¾ cup heavy cream
  • 2 tablespoons butter
  • 2 cloves garlic
  • 1 tablespoon lemon juice
  • 1 tablespoon chicken stock
  • ¾ cup shredded parmesan cheese

Instructions

  1. Peel the eggplant and cut into matchsticks.
  2. Sprinkle with salt and place in a colander for 10 minutes to tenderize.
  3. Heat skillet over medium-high heat.
  4. Add bacon and cook until crispy. Remove from the skillet and reserve all the cooking fat.
  5. Add the eggplant into the skillet with the bacon grease. Cook the eggplant until it soaks up all the grease.
  6. Add butter into the skillet and garlic. Cook until fragrant.
  7. Pour in heavy cream, lemon juice, and chicken stock.
  8. Add parmesan and cook until the cheese is melted.
  9. Stir in bacon and cook for 1 minute and serve warm.

Calories (per serving) 755

Total fat 58.9 g

Saturated Fat 26.6 g

Cholesterol 170 mg

Sodium 2419 mg

Total (net) Carbohydrate 6.5 g (4.1 g fiber)

Protein 46.8 g


8. Shrimp noodles

Super simple shrimp noodles (or zoodles) made out of zucchini and shrimp with minced garlic, olive oil, and lemon juice.


shrimps-with-zucchini-Noodles-on-a-plate

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 4 medium zucchinis, spiralized
  • 1 ½ lb. shrimp, peeled, and deveined
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • Salt and pepper, to taste

Instructions

  1. Heat olive oil in a skillet.
  2. Add garlic and cook until fragrant.
  3. Add shrimp and cook for 1 minute per side.
  4. Add lemon juice and zest. Cook for an additional minute.
  5. Add the zucchini noodles and cook, stirring for 3 minutes.
  6. Season the zoodles and shrimp with salt and pepper and serve warm.

Calories (per serving) 302

Total fat 10.3 g

Saturated Fat 2 g

Cholesterol 358 mg

Sodium 435 mg

Total (net) Carbohydrate 8.9 g (2.6 g fiber)

Protein 41.5 g


9. Baked blue cheese pasta

Extra cheesy pasta with cream cheese, blue cheese, butter, eggs, and psyllium husk powder to bind the pasta. Psyllium husk is an excellent source of soluble fiber, and one serving of this past provides 66% of your daily fiber needs.


pasta-with-cream-sauce-and-basil-on-a-white-plate-with-fork-and-spoon

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 10 oz. cream cheese
  • 8 large eggs, room temperature
  • 5 ½ tablespoons psyllium husk powder
  • Salt, to taste

Blue cheese sauce:

  • 1 cup cream cheese
  • 1 cup crumbled blue cheese
  • butter
  • 1 pinch black pepper

Instructions

  1. Preheat oven to 300°F
  2. Make the pasta: in a bowl, whisk cream cheese, eggs, psyllium husk, and salt to taste. Let the mixture rest for 5 minutes.
  3. Line a baking sheet with parchment paper. Spread the pasta mixture over the baking sheet.
  4. Place another piece of the parchment paper on top and flatten with a rolling pin to ¼-inch thick.
  5. Bake the pasta for 12 minutes, covered.
  6. In the meantime, make the sauce: melt blue cheese in a saucepan over medium heat. Add cream cheese and butter. Stir until smooth. Sprinkle with black pepper.
  7. Remove the pasta from the oven. Cut into strips or cut with a kitchen scissors.
  8. Toss the pasta with blue cheese sauce and serve.

Calories (per serving) 452

Total fat 34.7 g

Saturated Fat 18.7 g

Cholesterol 450 mg

Sodium 389 mg

Total (net) Carbohydrate 2.6 g (18.6 g fiber)

Protein 17.9 g


10. Tuna pasta casserole

Pasta recipes cannot be complete without some tasty casseroles. Here’s our low carb version made out of almond flour and xanthan gum.


tuna-and-pasta-baked-casserole-close-up

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 1 cup + 2 tablespoons almond flour
  • 1 teaspoon xanthan gum
  • 2 large eggs
  • ½ teaspoon salt

Remaining:

  • 1 tablespoon butter
  • ½ cup chopped mushrooms
  • ¾ cup heavy cream
  • ¼ teaspoon xanthan gum
  • 4 oz. tuna
  • ½ cup grated cheddar cheese
  • Salt and pepper, to taste

Instructions

  1. Make the pasta: in a large mixing bowl, combine almond flour, xanthan gum, and salt. Make a well in the center; add eggs and start stirring with a fork. Bring the flour gently into the eggs. Stir until dough just comes together.
  2. Transfer the dough onto floured surface (with almond flour or tapioca flour) and knead until smooth.
  3. Wrap the dough into foil and refrigerate 30 minutes.
  4. After 30 minutes, roll the dough to 1⁄8-inch thick between two pieces of baking paper. You can roll the dough through the pasta maker or slice into strips.
  5. Cook the pasta in a pot with salted boiling water for 2 minutes. Drain and transfer into the casserole dish.
  6. Make the sauce: melt butter in a saucepot. Add mushrooms and cook stirring for 5 minutes. Add heavy cream, and xanthan gum. Cook until gently thickened.
  7. Pour the mixture over pasta. Top with tuna and cheddar cheese.
  8. Bake the casserole for 35 minutes at 350°F and serve warm.

Calories (per serving) 295

Total fat 24.6 g

Saturated Fat 11.5 g

Cholesterol 155 mg

Sodium 461 mg

Total (net) Carbohydrate 2 g (1 g fiber)

Protein 16.6 g

Other Keto Pasta Options

11. Stir fry with noodles

The Japanese-oriented Shirataki noodles are almost zero carbs; ready-to-use, Shirataki is a staple for any pasta-loving keto dieter.


shirataki-noodles-on-wooden-background

Preparation time:

Cooking time:

Serves: 2


Ingredients

  • 5 lb. Shirataki noodles
  • 75 lb. chicken breasts
  • 3 tablespoons coconut oil
  • 5 oz. oyster mushrooms
  • 1 celery stalk, chopped
  • Salt and pepper, to taste

Sauce:

  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 1 tablespoon rice vinegar
  • 1 tablespoon coconut aminos
  • 1 tablespoon sriracha sauce
  • 1 clove garlic, minced

Instructions

  1. Place the noodles in a colander and rinse well under running water for 1-2 minutes. Squeeze out all the water with a paper towel.
  2. Cut the chicken into thin strips. Cook chicken in heated coconut oil for 5-6 minutes.
  3. Add vegetables and noodles and keep frying for a few more minutes.
  4. Combine all ingredients for the sauce in a small bowl. Combine well.
  5. Add half the sauce to a wok and toss to combine; add more sauce if desired.

Calories (per serving) 661

Total fat 47.3 g

Saturated Fat 23.1 g

Cholesterol 151 mg

Sodium 225 mg

Total (net) Carbohydrate 5.3 g (1.8 g fiber)

Protein 51.7 g


12. Mushroom pasta

Another pasta made with delicious Shirataki noodles and mushrooms.


fresh-and-sliced-chestnut-mushroom-with-small-knife-on-a-wooden-board

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 2 packages Shirataki noodles
  • 2 tablespoons butter
  • 2 cloves garlic
  • 1 cup sliced white mushrooms
  • 2 cups sliced chestnut mushrooms
  • 1 teaspoon blanched almond flour
  • 1 cup heavy cream
  • Salt and pepper, to taste

Instructions

  1. Prepare Shirataki noodles according to package directions.
  2. Heat butter in a large skillet over medium-high heat.
  3. Add garlic and cook until fragrant.
  4. Add mushrooms and cook for 5 minutes. Remove the mushrooms from the skillet and place aside.
  5. Add almond flour to the skillet and cook stirring for 1 minute. Pour in heavy cream and bring to a simmer.
  6. Cook for 2-3 minutes. Place back in the mushrooms and add cooked Shirataki noodles.
  7. Stir gently to combine.
  8. Serve warm, garnished with chopped parsley.

Calories (per serving) 168

Total fat 17g

Saturated Fat 10.6 g

Cholesterol 56 mg

Sodium 56 mg

Total (net) Carbohydrate 2.5 (0.6 g fiber)

Protein 2.4 g


13. Bomba pasta

A delicious meaty pasta with Italian sausages and Shirataki noodles. It’s also one of the lowest carb pastas on our list with only 1.8 grams.


cooking-ground-sausage-meat-in-frying-pan-with-garlic-and-burlap-background

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 2 links Italian sausages
  • ½ cup grated parmesan cheese
  • 16 oz. Shirataki noodles
  • 4 tablespoons butter
  • ½ cup heavy cream
  • Salt and pepper, to taste

Instructions

  1. Cook the Shirataki noodles according to package directions. Place the noodles aside.
  2. Cook the Italian sausages (without the casing) until browned.
  3. Remove the sausage and place aside.
  4. In the same skillet where you cooked the sausage, add butter and heavy cream. Cook, scraping any browned bits and bring to a simmer.
  5. Add noodles and stir to combine. Remove from the heat and top with cooked Italian sausage.
  6. Sprinkle the parmesan over pasta and serve.

Calories (per serving) 439

Total fat 40.8 g

Saturated Fat 21.1 g

Cholesterol 114 mg

Sodium 761 mg

Total (net) Carbohydrate 1.8 g (0 g fiber)

Protein 17.5 g


14. Creamy avocado pasta

A creamy and delicious pasta made with Shirataki noodles, avocado, and heavy cream with a basil and lemon zest twist. It’s quick and easy to make, not to mention full of flavor.


avocado-sauce-in-a-sauce-pan-with-slices-of-lemon-and-mint-on-dark-grey-background

Preparation time:

Cooking time:

Serves: 2


Ingredients

  • 1 package Shirataki noodles
  • 1 large avocado, ripe
  • ¼ cup heavy cream
  • 1 teaspoon dried basil
  • ½ teaspoon lemon zest
  • Salt and pepper, to taste

Instructions

  1. Drain Shirataki noodles in a colander. Rinse thoroughly and place aside.
  2. Bring water to a boil. Add noodles and cook 1-2 minutes.
  3. In the meantime, blend avocado, heavy cream, basil, and lemon. Season to taste and blend until smooth.
  4. Heat large skillet over medium-high heat.
  5. Drain the pasta and place into the skillet. Cook until dried out or for 1 minute.
  6. Top the pasta with avocado sauce and serve.

Calories (per serving) 257

Total fat 25.2 g

Saturated Fat 7.6 g

Cholesterol 21 mg

Sodium 12 mg

Total (net) Carbohydrate 2.4 g (6.8 g fiber)

Protein 2.3 g


15. Pasta with salmon and lime dressing

We have a lot of Shirataki noodle pasta here, and the reason is that not only is it delicious and filling, but it also has practically zero carbs. This makes it perfect for all kinds of keto pasta and noodle dishes. You’ll also love the dressing of this pasta recipe which has a tahini twist.


two-fresh-salmon-filet-on-wooden-board

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 1 lb. Shirataki noodles
  • 2 teaspoons coconut oil
  • 5 lb. salmon fillets
  • 2 spring onions, finely chopped
  • 4 radishes, thinly sliced
  • 2 small cucumbers, sliced
  • 1 tablespoon sesame seeds
  • Salt and pepper, to taste

Dressing:

  • 2 cloves garlic, minced
  • 2 teaspoons ginger powder
  • 2 teaspoons tahini
  • 2 teaspoons sugar-free syrup
  • 2 teaspoons sesame oil
  • 2 small limes, juiced
  • 4 tablespoons olive oil
  • 2 teaspoons hot sauce
  • Salt, to taste

Instructions

  1. Prepare the noodles according to package directions.
  2. Combine the dressing ingredients in a bowl and whisk with a fork. Set aside.
  3. Heat coconut oil in a frying pan or a skillet.
  4. Place salmon in a hot pan, skin side down.
  5. Sprinkle the flesh side with white pepper and sea salt.
  6. Cook on the skin side over medium-high heat for 3 minutes, then turn over and cook for a further 2-3 minutes.
  7. Remove to a plate to rest.
  8. Prepare the vegetables and herbs and combine them with the konjac noodles in a large salad bowl. Pour over the dressing and mix.
  9. Serve in bowls topped with flaked cooked salmon and sesame seeds.

Calories (per serving) 321

Total fat 25.3 g

Saturated Fat 5.7 g

Cholesterol 12 mg

Sodium 146 mg

Total (net) Carbohydrate 9.7 g (2.6 g fiber)

Protein 16.1 g


16. Miracle mac and cheese

Traditional mac and cheese is rich in carbs, but our version has only 1.2 grams of carbs without compromising the taste.


shredded-sharp-cheddar-cheese-on-a-cutting-board

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 2 packages Shirataki noodles
  • 1 cup shredded cheddar cheese
  • 1 cup heavy cream
  • Salt and pepper, to taste

Instructions

  1. Pour pasta in a colander and rinse under cold water 90 seconds.
  2. Boil noodles for 3-4 minutes, and strain.
  3. Pan fry noodles over medium heat for 8-10 minutes to evaporate moisture. Place the noodles aside.
  4. Bring 1 cup heavy cream to a boil in a saucepot.
  5. Reduce to simmer and add in cheddar cheese, salt and pepper.
  6. Stir together until cheese is completely melted and combined with heavy cream.
  7. Combine cheese sauce and noodles and enjoy!

Calories (per serving) 217

Total fat 20.5 g

Saturated Fat 12.9 g

Cholesterol 71 mg

Sodium 187 mg

Total (net) Carbohydrate 1.2 g (0 g fiber)

Protein 7.7 g


17. Sausage Alfredo

A low-carb and filling pasta recipe that will make you doubt if you’re on a diet. It calls for pork sausage, but you can swap it with chicken or vegetarian sausage and is less than one gram of carbs per serving!


close-up-of-fried-sausages-on-a-wooden-desk

Preparation time:

Cooking time:

Serves: 2


Ingredients

  • 1 link raw pork sausage
  • ¼ cup Pecorino Romano
  • 8 oz. Shirataki noodles
  • 4 tablespoons heavy cream
  • 1 pinch nutmeg
  • Salt and pepper, to taste

Instructions

  1. Cook sausage in a skillet over medium high heat.
  2. Remove the sausage and place aside. Slice with a knife.
  3. In the meantime, cook the noodles according to package directions. If you find them too long, cut using scissors.
  4. Transfer the cooked noodles in a skillet where you cooked the sausage. Cook until the noodles are dried out.
  5. Add heavy cream and nutmeg. Cook for 2 minutes.
  6. Transfer Shirataki noodles in a bowl.
  7. Top with sliced sausage, Pecorino Romano, and serve.

Calories (per serving) 236

Total fat 20.9

Saturated Fat 14.5 g

Cholesterol 77 mg

Sodium 610 mg

Total (net) Carbohydrate 0.8 g (0 g fiber)

Protein 8.9 g


18. Aglio e olio

Easy low-carb Shirataki pasta with only four ingredients.


olive-oil-parmesan-cheese-on-cutting-board-and-garlic-on-dark-wood-table

Preparation time:

Cooking time:

Serves: 2


Ingredients

  • 10 oz. Shirataki noodles
  • ¼ cup olive oil
  • 4 cloves garlic
  • ¼ cup grated parmesan

Instructions

  1. Cook Shirataki noodles according to package directions.
  2. Drain the noodles and place in a skilled gently greased with olive oil.
  3. Cook the Shirataki until dried out.
  4. In the meantime, heat olive oil in a separate skillet.
  5. Add garlic and cook until fragrant.
  6. Toss in Shirataki and cook 1 minute.
  7. Remove from the heat and sprinkle with grated cheese.
  8. Serve.

Calories (per serving) 315

Total fat 31.2 g

Saturated Fat 7.6 g

Cholesterol 20 mg

Sodium 261 mg

Total (net) Carbohydrate 2.9 g (0.1 g fiber)

Protein 9.4 g


19. Keto black bean carbonara

Low carb keto black bean carbonara made with organic black bean pasta which is a great source of fiber, keeping the net carbs to only 5 grams per serving.


black-spaghetti-with-carbonara-sauce-on-a-plate-close-up

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 3 oz. black bean pasta (organic black bean pasta spaghetti)
  • 5 oz. cooked pancetta
  • 2 large eggs
  • 2 tablespoons heavy cream
  • 1 oz. grated parmesan
  • 1 tablespoon chopped parsley
  • Salt and pepper, to taste

Instructions

  1. Cook the pasta according to package directions.
  2. Crack eggs in a bowl and beat slightly.
  3. Whisk in heavy cream, parmesan, salt and pepper.
  4. Cook pancetta in a large saucepan for 1 minute.
  5. Add in cooked pasta and egg mixture. Season to taste with salt and pepper and cook 1-2 minutes.
  6. Sprinkle parsley on top and serve warm.

Calories (per serving) 411

Total fat 23.1 g

Saturated Fat 9.1 g

Cholesterol 147 mg

Sodium 924 mg

Total (net) Carbohydrate 5 g (9 g fiber)

Protein 37.5


20. Black bean fettuccine

A nutritious plant-based noodle pasta made with black bean fettuccine, zucchini, and mushrooms with a lime mayo twist. This recipe is a bit higher in net carbs than the other recipes at 12.2 grams per serving, but it’s very high in fiber with almost 25 grams per serving!


raw-black-fettuccine-on-wooden-background

Preparation time:

Cooking time:

Serves: 4


Ingredients

Pasta:

  • 5 lb. black bean fettuccine
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 2 cups sliced mushrooms
  • 1 medium zucchini, chopped
  • Salt and pepper, to taste

Lime mayonnaise:

  • 1 cup mayonnaise
  • 1 lime, juiced and zested
  • Salt and pepper, to taste

Instructions

  1. Combine the lime mayonnaise in a bowl. Place aside.
  2. Cook the pasta according to package directions.
  3. Heat olive oil in a skillet.
  4. Add garlic and cook until fragrant.
  5. Add mushrooms and cook stirring for 8 minutes. Add zucchinis and cook for 5 minutes.
  6. Drain the pasta and combine with mushrooms.
  7. Serve warm, drizzled with lime mayo.

Calories (per serving) 767

Total fat 47.7 g

Saturated Fat 8.5 g

Cholesterol 20 mg

Sodium 371 mg

Total (net) Carbohydrate 12.2 g (24.9 g fiber)

Protein 51.7 g


21. Salmon pasta

Tasty salmon pasta when you’re craving for a low carb comfort food using zero-carb kelp noodles.


Closeup-of-organic-kelp-noodles-in-a-glass-mason-jarl-on-weathered-wood

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 5 lb. zero carb kelp noodles
  • 4 slices bacon, chopped
  • 1 lb. asparagus, trimmed and chopped
  • 1 shallot, sliced
  • 1 lb. salmon fillets, chopped
  • 1 medium squash, grated
  • 1 cup whole milk ricotta cheese
  • ½ cup grated parmesan
  • Salt and pepper to taste

Instructions

  1. In a large skillet over medium heat cook the bacon until crisp. Remove with a slotted spoon and drain on paper towels.
  2. While the bacon is cooking, bring a large pot of salted water to a boil. Add the asparagus to the boiling water and cook for 3 minutes.
  3. Remove the asparagus with a slotted spoon to a bowl of cold water.
  4. Cook the noodles according to package directions.
  5. In the skillet with the reserved bacon grease, add the salmon and shallot. Cook, stirring occasionally, until the salmon is nearly opaque.
  6. Add in the drained asparagus, and squash and cook 5 minutes.
  7. Add the pasta directly from the cooking water to the skillet with a pair of tongs.
  8. Add ricotta and parmesan and toss to combine. Let the pasta stand for 5 minutes before serving.

Calories (per serving) 483

Total fat 29.2 g

Saturated Fat 12.8 g

Cholesterol 123 mg

Sodium 808 mg

Total (net) Carbohydrate 6.7 g (2.9 g fiber)

Protein 48.2 g


22. Soybean spaghetti

A simple low carb pasta with ground beef sauce.


white-plate-with-spaghetti-ground-beef-and-tomatoes-sauce

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 1 package Shirataki noodles

Sauce:

  • 1 ½ cups pureed tomatoes (just puree in a food blender)
  • ground beef
  • 2 tablespoons olive oil
  • 2 cloves garlic
  • 6 basil leaves, chopped
  • 2 tablespoons parmesan cheese

Instructions

  1. Cook the pasta according to package directions.
  2. Heat olive oil in a skillet over medium-high heat.
  3. Add garlic and cook until fragrant. Add beef and cook until browned, for 7-8 minutes.
  4. Pour over tomatoes and cook for 5 minutes.
  5. Remove from heat and stir in basil and parmesan.
  6. Serve over cooked pasta.

Calories (per serving) 327

Total fat 17.1 g

Saturated Fat 5.7 g

Cholesterol 111 mg

Sodium 211 mg

Total (net) Carbohydrate 2.5 g (0.4 g fiber)

Protein 39.4 g


23. Penne pasta

Traditional penne pasta is high in carbs, but for this recipe you’ll be using store-bought low carb penne.


penne-with-mussels-and-tomatoes-sauce-close-view

Preparation time:

Cooking time:

Serves: 2


Ingredients

  • 12 raw mussels
  • 1 tomato, finely chopped
  • 2 cloves garlic, minced
  • 2 teaspoon fresh parsley
  • 1 teaspoon chili powder
  • 2 tablespoons olive oil
  • ¾ cup vegetable stock
  • 2 oz. low carb penne

Instructions

  1. Cook the pasta according to package directions.
  2. In a pan, heat the tomatoes with the minced garlic, 1 tablespoon olive oil, chili powder and salt.
  3. Wash the mussels.
  4. Heat remaining olive oil and, when hot, add the mussels.
  5. Cover with lid and leave for 4-5 minutes. Drain any liquid from the pan then steam again for 2 more minutes and drain again.
  6. Add the stock to the mussels and half of the tomato mixture and stir well.
  7. Add the penne and the remaining tomato sauce and stir. Serve warm.

Calories (per serving) 306

Total fat 17 g

Saturated Fat 2.5 g

Cholesterol 27 mg

Sodium 310 mg

Total (net) Carbohydrate 12.4 g (4.9 g fiber)

Protein 26.4 g


24. Palmini basil pesto

Palmini is a tasty low carb pasta made from the hearts of palm plant. You’ll be surprised about how close it looks and tastes to real pasta.


pasta-with-pesto-sauce-and-basil-leafs-on-white-plate-wood-background-top-view

Preparation time:

Cooking time:

Serves: 4


Ingredients

  • 1 can palmini
  • 2 cups basil leaves
  • 3 cloves garlic
  • 1 cup olive oil
  • ½ cup pine nuts
  • ½ cup grated parmesan
  • 1 cup almond milk, unsweetened, for soaking

Instructions

  1. Rinse palmini well and let it sit in almond milk for 45 minutes.
  2. Combine basil, garlic, olive oil, pine nuts, and parmesan in a food blender.
  3. Blend until smooth.
  4. Season to taste with salt and pepper.
  5. Heat palmini in a skillet over medium-high heat.
  6. Top with basil pesto and serve.

Calories (per serving) 665

Total fat 68.7 g

Saturated Fat 12 g

Cholesterol 20 mg

Sodium 404 mg

Total (net) Carbohydrate 4.9 g (2.6 g fiber)

Protein 13.6 g


25. Chorizo Protein Pasta

Our final pasta dish contains flavorful Chorizo sausage to make for a filling meal.


penne-with-chorizo-and-creamy-tomato-sauce-on-white-plate-close-up

Preparation time:

Cooking time:

Serves: 2


Ingredients

  • 1 teaspoon coconut oil
  • 8 oz Shirataki noodles
  • 4 oz. Chorizo sausage, sliced
  • 1 cup pureed tomatoes
  • ½ cup heavy cream
  • 1 teaspoon ground cumin

Instructions

  1. Heat coconut oil in a skillet.
  2. Add Chorizo and cook until browned over medium-high heat.
  3. Add the cumin and cook for a few minutes before adding the tomatoes and heavy cream.
  4. Cover and simmer.
  5. Prepare the pasta according to package instructions and drain excess liquid. Heat over stovetop for 1-2 minutes or until heated through.
  6. Once cooked, add the pasta to the Chorizo sauce and mix.
  7. Serve with fresh basil.

Calories (per serving) 339

Total fat 29.7 g

Saturated Fat 14.1 g

Cholesterol 89 mg

Sodium 500 mg

Total (net) Carbohydrate 3.7 g (1.6 g fiber)

Protein 12.8 g


Conclusion

You certainly don’t have to give up pasta on a keto diet! We hope you find these recipes flavorful and convenient and feel at ease knowing their macros are supportive of maintaining ketosis.

For the recipes here that call for store-bought low-carb pasta (which is excellent when you’re short on time) there may be many options available, but be sure to read the ingredients label carefully to ensure it falls within your macro goals.


Takeaways

  • When you’re craving for pasta on keto, know that there are amazing low-carb options to try!
  • Each keto pasta recipe on our list has fewer than 13 grams of carbs per serving.
  • On busier days or when you’re running out of time, choose a pasta recipe with a shorter prep + cooking time.

References:

  1. American Diabetes Association. Glycemic Index and Diabetes - http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html

Want all 25 Amazing Keto Pasta Recipes?

Fill your email and get it!