Swaps / pasta
The best keto substitutes for pasta
A plate of pasta carries about 40.7 grams of net carbs per cup before the sauce. Vegetable and konjac noodles carry the same sauces for a few grams, and each has its own best use.
Pasta (cooked): 40.7 g netShirataki noodles: 0 g net
5 swaps that work
01Zucchini noodles2.6 g net · 1 cup sliced (124 g)
- Best for
- Pesto, scampi, light tomato and cream sauces
- How
- Spiralize, salt lightly and let them sit 10 minutes, pat dry, then sauté for just 1 to 2 minutes.
- Watch for
- They release water. Toss with sauce at the last minute.
02Shirataki noodles0 g net · 1 serving (85 g)
- Best for
- Asian noodle dishes, ramen-style soups
- How
- Rinse thoroughly, boil 2 minutes, then dry-fry in a hot pan until they squeak.
- Watch for
- Skipping the rinse and dry-fry leaves a fishy smell and a watery sauce.
03Hearts of palm pasta1.6 g net · ½ cup (73 g)
- Best for
- Linguine and lasagna-style dishes
- How
- Sold in cans and pouches. Rinse, soak in milk or water to soften the tang if you like, then warm in sauce.
04Spaghetti squash8.4 g net · 1 cup (155 g)
- Best for
- Bolognese, baked pasta dishes, carbonara
- How
- Halve, roast cut side down at 400°F for 35 to 45 minutes, then scrape into strands.
- Watch for
- It has more carbs than the other options; keep the portion to about a cup.
05Cabbage noodles2.3 g net · 1 cup shredded (70 g)
- Best for
- Buttered noodles and stroganoff
- How
- Slice into ribbons and sauté in butter until tender and sweet.
Tips from the kitchen
- Heavier sauces (cream, cheese, meat) suit sturdier noodles like spaghetti squash and hearts of palm.
- Salt zucchini noodles, not the sauce, to keep the dish from turning watery.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for pasta?
It depends on the dish. Zucchini noodles is best for pesto, scampi, light tomato and cream sauces; Shirataki noodles is best for asian noodle dishes, ramen-style soups; Hearts of palm pasta is best for linguine and lasagna-style dishes.
How many carbs does the swap save?
A serving of pasta (cooked) (1 cup (140 g)) has about 40.7 g of net carbs. Shirataki noodles (1 serving (85 g)) has about 0 g.
Is pasta (cooked) keto?
Not keto-friendly. Not keto. Use zucchini noodles, spaghetti squash or shirataki.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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