NUTS ABOUT NOODLES!

Healthy Eating
Written By Michael Gorman

This week I wanted to talk about something a lot of people claim they miss when they are on a ketogenic eating plan. Namely… PASTA! A two ounce serving of traditional pasta is around 42g of carbs, and let’s be honest, how often did we measure out and eat a two ounce serving?? And let’s not get into the inflammatory qualities of all that grain! So yes, we know that pasta does not fit into a ketogenic lifestyle in its original form but I don’t want you to lose hope. I have FIVE different substitutes that are not only keto friendly but are low in TOTAL carbs and you know we love that here at The Keto Road! And if you stick around to the end I am sharing my Keto-Friendly Chili’s Cajun Chicken Pasta Copycat recipe you can see pictured!

I’ll preface this with some hard honesty. NONE of these substitutes are just like normal pasta and I think that is a good thing. I personally don’t find them triggering because of this. They are however great vehicles for a meaty, creamy, or buttery sauce. Also, I did not include the suitable substitutes for making a keto lasagna. That’s a story for another day! (NOTE: I am including the ingredients and macros for every item on this list!)

Konjac Noodles

I am going to lead off with one that I think gets a bad wrap, konjac noodles such as those made by Miracle Noodle. These noodles come packed in water that gets a notorious odor. But if you rinse them very well and then dry them in a hot pant before using I think they can be great. They have no flavor of their own but definitely pick up the flavors of whatever sauce you use with ease. I like making spicy Asian themed dishes with these most of all!

Ingredients: (Miracle Noodles for example) water, konjac, limewater

Serving: 85g
Calories: 5
Protein: 0
Fat: 0
Carbs: 3

Zucchini Spirals

Zucchini spirals earn a spot on this list because I think they are not only affordable (once you get a cheap spiralizer like this one!) but most accessible. You just need to hit any produce section at a grocery store. That said, they’re best when they are sauced quick and eaten right away. If you try to stew them at all in a sauce they can get very mushy quick. But you toss them in a hot sauce or plate up and then top, they are good to go!

Ingredients: zucchini
Serving: 88g
Calories: 15
Protein: 1g
Fat: 0g
Carbs: 3g

Hearts of palm noodles

There are a few brands making hearts of palm noodles now, but the most well known is Palmini. Hearts of palm are a relatively bland vegetable that have a nicely sturdy structure when cut into noodles. You definitely know that you are having a vegetable but they are a great vehicle for a meaty bolognese or braised roast.

Ingredients: hearts of palm, water, sea salt & citric acid

Serving: 75g
Calories: 20
Protein: 1
Fat: 0
Carbs: 4

Cabbage “noodles”

Ok now this one might seem a bit odd because unlike most keto noodle substitutes cabbage definitely has a stronger flavor but they can be great. I think for me my like of these comes from my grandmother’s cabbage rolls she used to make all the time that were stuffed with beef and rice, and covered in tomato sauce. Harnessing that memory I decided to slice cabbage into thin noodle like ribbons, lightly saute and steam them in a covered skillet and toss with sauce. They were great and since then I have tried to preach their awesomeness as another very economically friendly option that is easy to make. Give them a try!

Ingredients: cabbage

Serving: 112g (4oz)
Calories: 32
Protein: 1.5
Fat: 0g
Carbs: 6.5g

Egglife Wraps

Let’s get trendy with this last one because you may have seen them all over the ketosphere on Instagram, Facebook, TikTok, etc. You simply take an egg white wrap like those made by Egglife (or you can make your own with Indigo Nili’s recipe here!) slice them into thin noodles and add to your warm sauce. After a minute or two they soften up nicely and for my money are the best truly zero carb noodle option out there!

Ingredients: (Egglife Wraps) Egg whites, xanthan gum, salt, natural flavor, nisin (natural preservative)

Serving: 2 wraps
Calories: 50
Protein: 10g
Fat: 0g
Carbs: 0g

These are my top five choices but did I miss one of your favorites keto friendly pasta-esque options? Let me know! And now, the recipe that features the egg wrap noodles!

Mike’s Chili’s Creamy Cajun Chicken Pasta Keto Copycat!

Ingredients:

  • 6 ounces chicken breast

  • 2 Egglife Southwest Wraps (or plain)

  • 1/2 cup heavy cream

  • 1/2 TBSP avocado oil

  • 2oz sliced mushrooms

  • 1oz diced jalapeño

  • 1oz diced onion

  • 1oz shredded pepper jack cheese

  • 1 tsp Cajun seasoning (if salt free, add 1/2 tsp salt)

  • 1/2 tsp chipotle powder

  • 2oz diced fresh tomato

Directions:

  • Slice chicken into 1 inch pieces & season with the Cajun seasoning

  • Heat avocado oil over medium high heat and add chicken. Sauté until browned.

  • Add onion and jalapeño to skillet with chicken and sauté 2-3 minutes

  • Add mushrooms and sauté until they’re browned.

  • Reduce heat to medium and add cream anf chipotle powder. Stir well and simmer until it begins to thicken

  • Stir in shredded pepper hack until melted through.

  • Serve in a bowl topped with the tomato.

Michael Gorman
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