Food & Nutrition

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 so many low carb pasta options available to cure your pasta cravings on the keto diet.

They may not have the same taste as the traditional, but they’ll be a great alternative and better than no pasta at all. You may even fall in love with some of the keto pasta recipes we have here. Another plus is that most of them have a quick cooking time of fewer than 30 minutes even though you’ll be making the pasta from scratch.


How Many Carbs in Pasta?

Pasta is one of the carbohydrate-rich foods along with rice and bread. The amount of carbs varies between pasta types, but in general, 1 cup of cooked pasta usually contains anywhere between 42-45 grams of carbs. A piece of lasagne can contain 18-40 grams of carbs, and a cup of macaroni has 78 grams of carbs.

However, the low carb pasta recipes we have here have between 1-13 grams of carbs per recipe. For example, our Mozzarella Carbonara recipe has a total of 338 calories, 2.1 g carbs, 25.7 g fat, and 24.3 g of protein.


Can You Eat Pasta on Keto Diet?

According to the American Diabetes Foundation, pasta falls in the category of low glycemic index foods which have a GI of 55 or less [1, 2]. This means pasta raises the blood glucose at low-medium speed. A lot of people confuse low GI with low carbs, so it’s essential for you 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.


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 carbs.


carbonara-in-a-white-bowl

Preparation time: 10 minutes + inactive time

Cooking time: 10 minutes

Serve: 4


INGREDIENTS

Pasta:

  • 1 ½ cups shredded mozzarella
  • 1 large egg yolk

Carbonara:

  • 5oz. 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; place mozzarella into the bowl.
  2. Microwave the mozzarella for 1-2 minutes or until melted.
  3. Let the mozzarella cool down for 30 seconds.
  4. Stir in egg yolk. Make sure you mix it with a spatula until you get a smooth dough.
  5. Roll the dough between two pieces of parchment paper till 1⁄8-inch thick.
  6. Peel the top paper and cut the pasta into thin strips. Refrigerate the pasta overnight.
  7. Cook the bacon in a skillet until crispy. Reserve 2⁄3 of the bacon grease and leave remaining bacon grease in the skillet.
  8. In a bowl, beat egg yolks and egg. Add parmesan cheese and 2⁄3 of the bacon grease. Stir to combine.
  9. Cook the pasta in a pot of salted boiling water, for just one minute.
  10. Drain the pasta and transfer into the warmed bacon grease. Pour over the cheese mixture and add bacon.
  11. Stir in basil and season to taste with salt and pepper.

Calories

338

Total Fat 25.7g

Saturated Fat 10.5g

Cholesterol 264mg

Sodium 1037mg

Total Carbohydrate 2.1g

Dietary Fiber 0g

Total Sugars 0.2g 

Protein 24.3g


2. Bolognese Zoodles

For this low carb pasta recipe, you’ll be swapping spaghetti for some delicious zoodles made out of zucchinis, and we’re using ground beef, but you can go with chicken, mutton, or leave it out if you’re a vegetarian ketoer. This recipe has 7.9 grams of carbs which is very low compared to 84 g of carbs in an adult serving of traditional spaghetti bolognese. 


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

Preparation time: 10 minutes

Cooking time: 20 minutes

Serve: 4


INGREDIENTS

Bolognese:

  • 1lb. ground beef
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 2 cups pureed tomatoes (just puree in a food 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 tablespoon olive oil
  • ¾ cup mozzarella cheese

INSTRUCTIONS

  1. Make the Bolognese; heat olive oil in a skillet. Add garlic and cook stirring for 1 minute.
  2. Add ground beef and cook until browned.
  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; toss the zoodles with olive oil and salt and pepper.
  5. Transfer into the baking dish and top with meat and mozzarella.
  6. Bake the pasta for 15 minutes at 375F or until the cheese is melted.
  7. Serve pasta warm.

Calories

476

Total Fat 33.3g

Saturated Fat 12.1g

Cholesterol 127mg

Sodium 309mg

Total Carbohydrate 7.9g

Dietary Fiber 2.3g

Total Sugars 3.7g

Protein 36.7g


3. Zucchini Pasta Pesto

Here’s another quick and easy zucchini pasta recipe with a total cook time of 14 minutes. It has a total carb of 6.9 grams which again is very low compared to the 91 grams of carbs present in a serving of traditional pesto pasta.


zucchini-noodles-with-pesto-sauce

Preparation time: 10 minutes

Cooking time: 4 minutes

Serve: 4


INGREDIENTS

Pasta:

  • 4 large zucchinis
  • Salt, to taste
  • 1 tablespoon olive oil

Pesto:

  • 1 avocado, pitted
  • 2 cups 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 all the 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

296

Total Fat 24.3g

Saturated Fat 5g

Cholesterol 15mg

Sodium 232mg

Total Carbohydrate 6.9g

Dietary Fiber 4.2g

Total Sugars 6.3g

Protein 14.5g


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. It has a total of 11.2 grams of carbs.


raw-fresh-tagliatella-with-flour

Preparation time: 20 minutes

Cooking time: 5 minutes

Serve: 4


INGREDIENTS

Pasta:

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

Sauce:

  • ½ cup 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; combine dry ingredients in a large bowl.
  2. Make a well in the center. Add eggs and water into the center.
  3. Gradually incorporate flour with a fork until the dough comes together.
  4. Transfer the dough to a working surface, dusted with tapioca flour.
  5. Knead the dough until smooth. Let the dough rest for 30 minutes.
  6. After 30 minutes, roll the dough as thin as possible. Cut the dough into thin strips with a sharp knife.
  7. Let the pasta dry for a while until you make the sauce.
  8. Combine almond milk and heavy cream in a saucepot. Bring just to a boil.
  9. Stir in parmesan and cheddar cheese. Add nutmeg and salt and pepper. Stir until the cheese is melted.
  10. Cook pasta in a pot with salted water for 1 minute.
  11. Transfer the pasta into the saucepot with cheese sauce.
  12. Stir gently and sprinkle with black pepper.
  13. Serve.

Calories

277

Total Fat 20.5g

Saturated Fat 8.3g

Cholesterol 131mg

Sodium 242mg

Total Carbohydrate 11.2g

Dietary Fiber 1.6g

Total Sugars 0.3g

Protein 12.9g


5. Delicious Pepper Fettuccine

This delicious low carb pasta will be made out of coconut flour and almond flour and xanthan gum to bind it together. It calls for some of the simplest keto ingredients you may already have at home such as the flours, cider vinegar, and ground pepper. You can serve it with some grated parmesan and arugula. It has a total of 8.4 grams of carbs.


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

Preparation time: 20 minutes + inactive time

Cooking time: 1 minutes

Serve: 4


INGREDIENTS

Pasta:

  • 1 ½ cup 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 dusted kitchen counter.
  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 stripes.
  6. Place the pasta aside to dry for 5minutes.
  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.
  9. Serve.

Calories

147

Total Fat 9.2g

Saturated Fat 2.5g

Cholesterol 74mg

Sodium 97mg

Total Carbohydrate 8.4g

Dietary Fiber 4.5g

Total Sugars 0.4g

Protein 8.2g


6. Ricotta Gnocchi with Sage Butter

You’ll love the sage butter twist in this almond and coconut flour pasta, and it has a total of 8.3 grams of carbs.


fresh-cooked-gnocchi-with-sage-butter

Preparation time: 20 minutes + inactive time

Cooking time: 5 minutes

Serve: 4


INGREDIENTS

Pasta:

  • 1 ½ cup almond flour
  • 1 tablespoon coconut flour
  • 2 teaspoons xanthan gum
  • 0.5lb. 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, kind of 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

349

Total Fat 29g

Saturated Fat 13.6g

Cholesterol 99mg

Sodium 302mg

Total Carbohydrate 8.3g

Dietary Fiber 2.6g

Total Sugars 0.3g

Protein 15.2g


7. Eggplant Alfredo

Fancying some alfredo pasta? Well here’s one made with the authentic taste of eggplant.
It has a total of 9.1 grams of carbs.


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

Preparation time: 10 minutes

Cooking time: 20 minutes

Serve: 4


INGREDIENTS

  • 0.75lb. bacon
  • 1lb. eggplant, cut into thin strips
  • ¾ cup heavy cream
  • 2 tablespoons grass-fed 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.
  10. Serve warm.

Calories

569

Total Fat 44.1g

Saturated Fat 16.9g

Cholesterol 124mg

Sodium 1988mg

Total Carbohydrate 9.1g

Dietary Fiber 4.1g

Total Sugars 3.5g

Protein 33.2g


8. Shrimp Noodles

Super simple shrimp noodles (or zoodles) made out of Zucchinis and shrimps with minced garlic, olive oil, and lemon juice. This low carb pasta recipe has 8.5 grams of carbs.


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

Preparation time: 10 minutes

Cooking time: 10 minutes

Serve: 4


INGREDIENTS

  • 4 medium zucchinis, spiralized
  • 1 ½ lb. shrimps, 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 shrimps 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 shrimps with salt and pepper and serve warm.

Calories

298

Total Fat 12.3g

Saturated Fat 2g

Cholesterol 358mg

Sodium 435mg

Total Carbohydrate 8.5g

Dietary Fiber 2.6g

Total Sugars 3.8g

Protein 41.3g


9. Baked Blue Cheese Pasta

Extra cheesy pasta with cream cheese, blue cheese, butter, eggs, and psyllium husk
powder to bind the pasta. You can make it in under 30 minutes, and it has a total of 9.5 grams of carbs.


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

Preparation time: 15 minutes

Cooking time: 12 minutes

Serve: 4


INGREDIENTS

Pasta:

  • 10oz. 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
  • 2oz. butter
  • 1 pinch black pepper

INSTRUCTIONS

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

Calories

634

Total Fat 55.8g

Saturated Fat 32.3g

Cholesterol 506mg

Sodium 902mg

Total Carbohydrate 9.5g

Dietary Fiber 5.3g

Total Sugars 1.1g

Protein 25.3g


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. It has a total of 2.8 grams per serving.


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

Preparation time: 15 minutes + inactive time

Cooking time: 37 minutes

Serve: 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
  • 4oz. 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.
  2. Make a well in the center.
  3. Add eggs and start stirring with a fork. Bring the flour gently into the eggs.
  4. Stir until dough just comes together.
  5. Transfer the dough onto floured surface (with almond flour or tapioca flour) and knead until smooth.
  6. Wrap the dough into foil and refrigerate 30 minutes.
  7. 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.
  8. Cook the pasta in a pot with salted boiling water for 2 minutes. Drain and transfer into the casserole dish.
  9. Make the sauce; melt butter in a saucepot.
  10. Add mushrooms and cook stirring for 5 minutes.
  11. Add heavy cream, and xanthan gum. Cook until gently thickened.
  12. Pour the mixture over pasta. Top with tuna and cheddar cheese.
  13. Bake the casserole for 35 minutes at 350F.
  14. Serve warm.

Calories

292

Total Fat 24g

Saturated Fat 11.5g

Cholesterol 155mg

Sodium 169mg

Total Carbohydrate 2.8g

Dietary Fiber 0.8g

Total Sugars 0.4g

Protein 16.5g


Other Keto Pasta Options

11. Stir Fry with Noodles

The Japanese oriented Shirataki noodles are almost zero carbs, and this is another one of our quick and easy low carb pasta recipes with a total of 2.6 grams of carbs.


shirataki-noodles-on-wooden-background

Preparation time: 5 minutes

Cooking time: 10 minutes

Serve: 2


INGREDIENTS

  • 0.5lb. Shirataki noodles
  • 0.75lb. chicken breasts
  • 3 tablespoons coconut oil
  • 5oz. 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.
  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 the wok and toss to combine.
  6. Reserve remaining sauce and add more to the pasta if needed.

Calories

642

Total Fat 47.2g

Saturated Fat 23.1g

Cholesterol 151mg

Sodium 161mg

Total Carbohydrate 2.6g

Dietary Fiber 3.9g

Total Sugars 1.3g

Protein 51.7g


12. Mushroom Pasta

Another pasta made with delicious Shirataki noodles and mushrooms. It has a total cooking time of 15 minutes and 3.1 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 10 minutes

Serve: 4


INGREDIENTS

  • 2 packages Shirataki noodles
  • 2 tablespoons grass-fed butter
  • 2 cloves garlic
  • 1 cups 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

174

Total Fat 17g

Saturated Fat 10.6g

Cholesterol 56mg

Sodium 60mg

Total Carbohydrate 3.1g

Dietary Fiber 3.6g

Total Sugars 1g

Protein 2.6g


13. Bomba Pasta

A delicious meaty pasta with Italian sausages and Shirataki noodles. It’s also one of the lowest carb pasta on our list with only 0.7 grams of carbs.


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

Preparation time: 10 minutes

Cooking time: 10 minutes

Serve: 4


INGREDIENTS

  • 2 Italian sausages
  • ½ cup grated parmesan cheese
  • 16oz. 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

315

Total Fat 31.3g

Saturated Fat 15.9g

Cholesterol 86mg

Sodium 423mg

Total Carbohydrate 0.7g

Dietary Fiber 2.3g

Total Sugars 0g

Protein 7.1g


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 with a total cooking time of 10 minutes and has 7.9 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 5 minutes

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

Calories

199

Total Fat 18.9g

Saturated Fat 5.3g

Cholesterol 21mg

Sodium 15mg

Total Carbohydrate 7.9g

Dietary Fiber 7.4g

Total Sugars 0.3g

Protein 2.1g


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 almost 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. It has 1.8 grams of carbs.


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

Preparation time: 10 minutes

Cooking time: 5 minutes

Serve: 4


INGREDIENTS

  • 1lb. Shirataki noodles
  • 2 teaspoons coconut oil
  • 0.5lb. 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

266

Total Fat 24.5g

Saturated Fat 5.1g

Cholesterol 25mg

Sodium 31mg

Total Carbohydrate 1.8g

Dietary Fiber 0.8g

Total Sugars 0.3g

Protein 12g


16. Miracle Mac and Cheese

The 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: 5 minutes

Cooking time: 15 minutes

Serve: 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

222

Total Fat 20.5g

Saturated Fat 12.9g

Cholesterol 71mg

Sodium 190mg

Total Carbohydrate 1.2g

Dietary Fiber 2.1g

Total Sugars 0.2g

Protein 7.8g


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. It has a total of 0.8 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 15 minutes

Serve: 2


INGREDIENTS

  • 1 pork sausage, raw
  • ¼ cup Pecorino Romano
  • 8oz. 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. On the meantime, cook the noodles according to package directions. If you find them too long, cut using a 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

207

Total Fat 18.8g

Saturated Fat 11.6g

Cholesterol 66mg

Sodium 379mg

Total Carbohydrate 0.8g

Dietary Fiber 3g

Total Sugars 0.5g

Protein 6.4g


18. Aglio e Olio

Easy low carb Shirataki pasta with only four ingredients and it has a total of 3 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 15 minutes

Serve: 2


INGREDIENTS

  • 10oz. 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

323

Total Fat 31.2g

Saturated Fat 7.6g

Cholesterol 20mg

Sodium 267mg

Total Carbohydrate 3g

Dietary Fiber 4.3g

Total Sugars 0.1g

Protein 9.7g


19. Keto Black Bean Carbonara

Low carb keto black bean carbonara made with organic black bean pasta. It’s a quick recipe that you can make in under 15 minutes and has a total of 5.7 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 10 minutes

Serve: 4


INGREDIENTS

  • 3oz. black bean pasta (organic black bean pasta spaghetti)
  • 5oz. cooked pancetta
  • 2 large eggs
  • 2 tablespoons heavy cream
  • 1oz. 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 saucepot 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

324

Total Fat 22.1g

Saturated Fat 8.7g

Cholesterol 147mg

Sodium 923mg

Total Carbohydrate 5.7g

Dietary Fiber 3.2g

Total Sugars 1.5g

Protein 25.4g


20. Black Bean Fettuccine

A nutritious plant-based noodle pasta made with black bean fettuccine, zucchini,
and mushrooms with a lime mayo twist. It has a total of 11.6 grams of carbs.


raw-black-fettuccine-on-wooden-background

Preparation time: 5 minutes

Cooking time: 20 minutes

Serve: 4


INGREDIENTS

Pasta:

  • 0.5lb. 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

532

Total Fat 44.1g

Saturated Fat 6.6g

Cholesterol 19mg

Sodium 538mg

Total Carbohydrate 11.6g

Dietary Fiber 6.2g

Total Sugars 2.8g

Protein 20.9g


21. Salmon Pasta

Tasty salmon pasta when you’re craving for a low carb comfort food. It has a total of 9.9 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 10 minutes

Serve: 4


INGREDIENTS

  • 0.5lb. zero carb Kelp noodles
  • 4 slices bacon, chopped
  • 1lb. asparagus, trimmed and chopped
  • 1 shallot sliced
  • 1lb. salmon fillets, chopped
  • 1 medium squash, grated
  • 1 cup 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

372

Total Fat 20.1g

Saturated Fat 6.7g

Cholesterol 90mg

Sodium 589mg

Total Carbohydrate 9.9g

Dietary Fiber 3.4g

Total Sugars 3.2g

Protein 39.2g


22. Soybean Spaghetti

A simple low carb soybean spaghetti pasta with ground beef sauce. It has 1.4 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 15 minutes

Serve: 4


INGREDIENTS

  • 1 package soybean spaghetti

Sauce:

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

INSTRUCTIONS

  1. Cook the spaghetti 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 soybean spaghettis.

Calories

277

Total Fat 14.1g

Saturated Fat 3.7g

Cholesterol 101mg

Sodium 76mg

Total Carbohydrate 1.4g

Dietary Fiber 0.3g

Total Sugars 0.6g

Protein 34.7g


23. Penne Pasta

Traditional penne pasta is high in carbs, but for this recipe, you’ll be using store-bought low carb penne. It’s time-saving and has only 6.1 grams of carbs.


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

Preparation time: 5 minutes

Cooking time: 25 minutes

Serve: 2


INGREDIENTS

  • 12 raw mussels
  • 1 tomato, finely chopped
  • 2 cloves garlic, minced
  • 2 teaspoon fresh parsley
  • 1 teaspoon chili powder
  • 2 tablespoon olive oil
  • ¾ cup vegetable stock
  • 2oz. 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.
  8. Serve warm.

Calories

155

Total Fat 8.9g

Saturated Fat 1.3g

Cholesterol 13mg

Sodium 207mg

Total Carbohydrate 6.1g

Dietary Fiber 2.2g

Total Sugars 0.9g

Protein 12.4g


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. It has a total of 7 grams of carbs.


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

Preparation time: 5 minutes + inactive time

Cooking time: 1 minute

Serve: 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

714

Total Fat 76.6g

Saturated Fat 10.7g

Cholesterol 9mg

Sodium 273mg

Total Carbohydrate 7g

Dietary Fiber 2.3g

Total Sugars 1.3g

Protein 9.8g


25. Chorizo Protein Pasta

As the name says, this pasta is not only low in carbs, but it also has a generous amount of protein and fats. You’ll be making it with store bought low carb protein pasta, and this recipe has 3.6 grams of carbs.


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

Preparation time: 10 minutes

Cooking time: 20 minutes

Serve: 2


INGREDIENTS

  • 1 teaspoon coconut oil
  • 0.5lb. low-carb protein pasta
  • 4oz. 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. Cook the pasta according to packet instructions. It should take around 12 minutes.
  6. Once cooked add the pasta to the Chorizo sauce and mix.
  7. Serve with fresh basil.

Calories

391

Total Fat 35.4g

Saturated Fat 17.1g

Cholesterol 91mg

Sodium 715mg

Total Carbohydrate 3.6g

Dietary Fiber 0.5g

Total Sugars 0.9g

Protein 14.7g


Conclusion

We hope you like our low carb pasta recipes. A quick reminder is that although these recipes are low in carbs, please keep the overall macros in mind to avoid using up all your macros in one go.

Another thing is, you’ll find some recipes here that call for store-bought low carb pasta which is excellent when you’re short in time, however, make sure to read the ingredients label carefully to avoid buying ones that have additives and chemicals.


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
  2. Venn BJ, Green TJ. Glycemic index and glycemic load: measurement issues and their effect on diet-disease relationships. 2007 December - https://www.ncbi.nlm.nih.gov/pubmed/17992183

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