What type of pasta is keto friendly?

When following a ketogenic or low-carb diet, traditional wheat pastas are typically off limits due to their high carb content. However, there are some great low-carb pasta alternatives made from ingredients like chickpeas, lentils, zucchini, shirataki and more. These keto-friendly pasta options allow you to enjoy the delicious texture and versatility of pasta while sticking to your macros.

Can you eat pasta on keto?

Most traditional dried pastas are made from refined wheat flour, which is very high in carbohydrates. A typical 2 oz (56g) serving of regular spaghetti contains around 40g net carbs, which would use up nearly all of your daily carb allowance on keto.

So regular wheat-based pastas are generally not keto friendly. However, by swapping traditional pasta for a low-carb, high-fat alternative, you can enjoy “pasta” dishes while remaining in ketosis.

What to look for in keto pasta

When selecting a keto-friendly pasta, there are a few things to look for:

  • Low net carb content – Ideally 5g net carbs or less per 2 oz (56g) serving
  • High fat and/or protein – This helps replace calories from carbs and keeps you full
  • Low glycemic index – Causes a slower, lower blood sugar spike
  • High fiber – Aids digestion and gut health
  • Minimal added sugars or fillers
  • Made from whole-food ingredients – Better nutrient profile

Types of keto pasta

Here are some of the most popular varieties of low-carb and keto pasta alternatives:

Chickpea pasta

Chickpea or garbanzo bean pasta is made from ground chickpeas that are mixed with water and extruded into pasta shapes. It typically contains about 5-15g net carbs per serving. Chickpea pasta provides protein and fiber.

Lentil pasta

Like chickpea pasta, lentil pasta is made by combining ground lentils with water and converting it into spaghetti or other pasta forms. It also has around 5-15g net carbs per serving and offers plant-based protein.

Edamame pasta

Edamame pasta starts with milled edamame (soybeans) as the main ingredient. It has a slightly higher carb count at around 15-20g net carbs per serving. But it makes up for that with 10-15g of plant protein per serving.

Black bean pasta

As you can guess, black bean pasta is made from pulverized black beans. It typically provides around 20g net carbs and 10g protein per serving. The higher carb count makes it less ideal for strict keto.

Mixed veggie pasta

Some pasta alternatives are made from a blend of low-carb vegetables, like carrots, zucchini, spinach, tomatoes, beets and more. Since veggie mixes vary, the carb count can range from 5-15g net carbs per serving.


Palmini pasta is made from lupin bean root fiber. It contains very few digestible carbs – around 5g net carbs per serving. But it is high in prebiotic fiber to nourish good gut bacteria.

Miracle noodle/shirataki

Shirataki noodles are made from glucomannan, a type of viscous fiber from the konjac plant. They have almost zero digestible carbs and very few calories. Shirataki noodles come pre-packaged in liquid.

Zucchini noodles

Also called zoodles, these veggie noodles are made by spiralizing zucchini into spaghetti-like strands. 1 packed cup has only 3g net carbs. Zoodles offer a nutrient-dense, low-calorie pasta alternative.

Spaghetti squash

Spaghetti squash is a naturally occurring veggie with flesh that shreds into long noodle-like strands when cooked. 1 cup cooked spaghetti squash has about 8g net carbs. It also provides vitamin A, potassium and fiber.

Hearts of palm noodles

These keto noodles are made from the core of hearts of palm. With only 2g net carbs per serving, they offer a paleo and gluten-free pasta option. Hearts of palm provide vitamin C, potassium and magnesium.

Tofu noodles

Silken tofu can be turned into stretchy noodle-like strands when blended. Tofu is made from soybeans and supplies about 1-2g net carbs and 6g protein per serving.

Celery root noodles

Celeriac, also called celery root, can be spiralized, julienned or grated into pasta-like noodles. It has 3g net carbs per cup raw and is high in vitamin K, potassium and phosphorus.

Kelp noodles

Kelp noodles are made from kelp seaweed that has been dried and processed. They have just 1-2g net carbs per serving. Kelp is rich in iodine, folate, calcium and magnesium.

Cabbage noodles

Fresh cabbage leaves can be used as wraps or ribbons. Cabbage has 2g net carbs per cup raw as well as vitamin C and antioxidants. Red cabbage offers the pretty purple color.

Rutabaga noodles

Rutabaga can be cut into thin strips to make faux noodles with 4g net carbs per cup. Rutabaga is low calorie and provides vitamin C and fiber.

Butternut squash noodles

Butternut squash can be spiralized or julienned into noodles just like zucchini. It has 10g net carbs per cup. Butternut squash noodles offer beta-carotene, vitamin C and magnesium.

Turnip noodles

Turnips can be made into noodles by spiralizing or grating. They contain 5g net carbs per turnip and are high in vitamin C, folate and manganese.

Konjac noodles

Konjac noodles are another pasta option made from glucomannan fiber from the konjac plant. They are very low in digestible carbs like shirataki noodles.

Keto-friendly store-bought pasta brands

If you don’t have time to make zucchini noodles or prep other veggie pastas from scratch, there are many store-bought keto pasta brands to choose from. Here are some of the most popular ones:

  • Explore Cuisine Organic Edamame & Mung Bean Fettuccine
  • Tolerant Organic Chickpea Pasta
  • Banza Chickpea Pasta
  • Barilla Protein+ Pasta Made with Chickpeas
  • House Foods Tofu Shirataki Pasta
  • Liviva Organic Black Bean Rotini
  • Fiber Gourmet Pasta
  • Palmini Lasagna Ready Pasta Sheets
  • Miracle Noodle Shirataki Angel Hair
  • Right Foods Black Bean Spaghetti

When comparing nutrition labels, look for options with at least 10g protein and at least 5g fiber per serving. Aim to keep net carbs under 10g per serving.

Tips for preparing keto pasta

Here are some tips for making delicious keto pasta dishes:

  • Give veggie noodles extra time to cook and remove excess moisture by patting dry or roasting before adding sauce
  • Rinse shirataki noodles before cooking to remove odor
  • Use thicker, chunkier sauces that cling well to noodles
  • Stir fry konjac or shirataki noodles to avoid mushiness
  • Flavor with fats like olive oil, avocado, pesto or Alfredo sauce
  • Season well with herbs, spices, garlic, chili and parmesan
  • Bulk up veggie noodles by adding shredded chicken, shrimp, meatballs or extra veggies
  • Top with Parmesan crisps, pine nuts or nutritional yeast for crunch

Keto pasta recipe ideas

Here are some delicious keto pasta recipes to try:

Zucchini lasagna

Make lasagna layers with roasted zucchini noodles, meat sauce, and ricotta and mozzarella cheese for rich flavor in every bite.

Chicken Alfredo zoodles

Toss spiralized zucchini with creamy Alfredo, garlic, parsley, shredded rotisserie chicken and Parmesan.

Beef stroganoff shirataki noodles

Cook shirataki noodles in mushroom and beef stroganoff sauce with onions, herbs and a touch of cream.

Tofu pad Thai

Make traditional pad Thai flavor with tofu noodles, chicken, shrimp, eggs, peanuts and spicy chili sauce.

Palmini carbonara

Sauté Palmini with bacon, onion, garlic, egg yolk, cream and parmesan for a hearty low-carb carbonara.

Cajun shrimp and chickpea pasta

Combine chickpea rotini with spicy Cajun shrimp, tomatoes, bell pepper and scallions for a zesty dish.

Chicken cilantro lime spaghetti squash

Top baked spaghetti squash noodles with lime chicken, cilantro, Cotija cheese and sliced avocado.

Creamy sausage & kale soup

Make an easy one-pot soup with Italian sausage, chopped kale, diced tomatoes and konjac angel hair pasta.

Pesto meatballs over miracle noodles

Serve Italian-style baked meatballs coated in creamy spinach pesto sauce over shirataki fettuccine noodles.

Tuna casserole with edamame noodles

Create a keto tuna casserole by baking tuna, mushroom and celery in cream sauce with edamame fettuccine pasta.

Which is the best keto pasta?

The “best” keto pasta really comes down to your own personal preference. Here are some factors to consider when choosing your favorite:

  • Taste – Some vegetable-based pastas have stronger flavors, while shirataki noodles are quite neutral tasting.
  • Texture – Shirataki and kelp noodles have a gelatinous texture, while others mimic wheat noodles.
  • Carb and calorie content – If following a stricter keto diet, choose a noodle with fewer net carbs.
  • Nutritional profile – Some options like chickpea and edamame pasta offer more protein and nutrients.
  • Convenience – Pre-packaged brands require less prep than homemade veggie noodles.
  • Tolerability – Some people may not tolerate higher fiber pastas well.

It often comes down to balancing factors like carb content, texture, convenience, and taste. Zucchini, shirataki and chickpea pasta tend to be top favorites on keto. Try out a variety to discover your own perfect keto pasta!


Following a keto diet doesn’t mean you have to give up enjoyable pasta dishes! By swapping out regular wheat pasta for a low-carb, high-fat alternative pasta you can enjoy “pasta” while sticking to your macros. There are now lots of keto-friendly pasta options to choose from, including veggie, legume, soy and konjac noodles. Look for varieties with fewer than 10g net carbs and moderate protein to keep you feeling full. With a little creativity, you can whip up tasty keto versions of classic pasta recipes by using zucchini lasagne, shirataki noodles Alfredo, chickpea rotini, and more.

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