The Best Keto Pasta Alternatives for Pasta Lovers
If you’re on the keto diet and miss pasta, you’re definitely not alone. Pasta is one of the hardest foods to give up when transitioning to a low-carb lifestyle—but the good news? You don’t have to. There are now plenty of keto pasta alternatives that satisfy the craving without knocking you out of ketosis.
From spiralized veggies to fiber-rich store-bought noodles, this guide will walk you through the best keto-friendly pasta swaps and how to enjoy them in your favorite dishes.
Why Traditional Pasta Doesn’t Fit on Keto
Let’s get the basics out of the way-traditional pasta is made from wheat flour, which is packed with carbohydrates. Just one cup of cooked spaghetti has around 40g of net carbs. That’s nearly double the upper daily limit for many people on the keto diet, which typically keeps total net carbs between 20–50g per day.
That means even a small pasta meal can disrupt ketosis, the fat-burning state that’s the core of keto success.
What to Look for in a Keto Pasta Substitute
The best keto pasta alternatives check a few important boxes:
Low in net carbs (ideally under 5g per serving)
Made from fiber- or protein-rich ingredients
Satisfying in texture and taste
Easy to find in stores or make at home
Whether you prefer fresh veggie noodles or packaged low-carb options, there’s something here for every pasta lover.
Best Keto Pasta Alternatives to Try
Just because you’re cutting back on carbs doesn’t mean you have to give up comforting pasta dishes altogether. Thanks to the rise in low-carb eating, there’s now a wide variety of keto-friendly pasta alternatives-from fresh vegetables to innovative store-bought brands-that mimic the texture and satisfaction of traditional pasta.
The key to staying on track with your keto diet is knowing which swaps are worth it, both nutritionally and flavor-wise. Whether you’re in the mood for something quick and easy or planning a more indulgent “pasta night,” the options below offer great ways to enjoy your favorite dishes without going over your daily carb limit.
Here are some of the best keto pasta substitutes that make sticking to your goals a whole lot easier:
1. Zucchini Noodles (Zoodles)
Zoodles are spiralized zucchini noodles that are light, fresh, and incredibly low in carbs—usually under 2g net carbs per cup. They’re perfect for quick weeknight meals and work great with keto-friendly sauces like pesto, garlic butter, or marinara. To avoid sogginess, sauté them briefly or eat them raw in cold dishes.
2. Shirataki Noodles (Konjac Noodles)
Made from konjac root, shirataki noodles contain around 1–2g of net carbs per serving. They’re high in fiber, have almost no calories, and are widely available. Rinse thoroughly and dry-fry in a pan to improve texture and reduce their natural odor. These noodles pair well with stir-fries or creamy sauces.
3. Spaghetti Squash
When roasted, the flesh of spaghetti squash separates into pasta-like strands with a mild flavor. At about 5–7g net carbs per cup, it’s still keto-compatible when portioned right. It’s especially good with cheese-based or hearty meat sauces, making it a popular choice for baked “pasta” dishes.
4. Palmini (Hearts of Palm Pasta)
Palmini is made from hearts of palm and offers a slightly firmer texture than many veggie-based noodles. With about 2–4g net carbs per serving, it’s a good option for those who want something closer to traditional pasta. Use it in dishes with bold sauces like Bolognese or spicy tomato blends.
5. Egg Noodles (Keto Versions)
Homemade keto egg noodles can be made using eggs, almond flour, or even cream cheese. These are perfect for fettuccine-style dishes or layered lasagnas. They’re rich in protein and fat, and can be prepped in batches to store in the fridge or freezer.
6. Low-Carb Pasta Brands (Store-Bought Options)
Several brands now offer low-carb pasta with creative ingredients like lupin flour, hearts of palm, or fiber blends. Popular names include:
ImPASTA
Kaizen
Wonder Noodles
Check labels for net carbs (aim for <5g per serving) and prepare according to package instructions. These are great for a convenient pasta night that feels like the real thing.
Tips for Making Keto Pasta Dishes More Filling
Low-carb noodles tend to be lighter, so you’ll want to round out your plate with extra flavor and satiety:
Use high-fat sauces like Alfredo, pesto, or a butter-based garlic sauce
Add protein such as grilled chicken, shrimp, turkey meatballs, or sausage
Include veggies like spinach, mushrooms, or bell peppers for texture and fiber
Top with cheese—parmesan, mozzarella, or goat cheese all add flavor and fats
Conclusion
You don’t have to give up your pasta cravings just because you’re following a keto diet. With options like zoodles, shirataki noodles, and low-carb store-bought brands, you can enjoy satisfying pasta-style meals while staying within your macro goals.
Start by trying one or two keto pasta alternatives this week—you might be surprised how much you enjoy them. And if you’re short on time, Lifter Life’s keto meal plans include low-carb pasta-style dishes that are balanced, delicious, and ready to go.
