Keto Noodles Recipe for Low Carb Egg Noodles (2024)

FAQs

Can I eat egg noodles on a low-carb diet? ›

Believe it or not, egg noodles are a low-carb option! They are created by blending eggs, cream cheese, and gluten. After you blend the mixture together, you just bake it and cut it into the shape you want your noodles to be. These types of noodles come with vitamins, minerals, and more protein than processed noodles.

Zucchini

Zucchini is a popular noodle substitute because its texture makes it easy to spiral out into spaghetti-like shapes. This summer squash, also called a courgette, consists of about 95% water and has just about 25 calories in each small zucchini. It's also virtually fat-free and cholesterol-free.

Keto, low-carb pasta can be made from a variety of vegetables including zucchini, spaghetti squash, and kelp. Or, look to alternatives like shirataki noodles and low-carb flours. Looking for low-carb keto noodle recipes? We've got you covered with high-protein, low-carb ramen recipes.

Shirataki noodles are very low in calories and carbohydrates and have become popular as a low-carb and gluten-free alternative to traditional pasta.

We'll also share some great low-carb egg-based keto recipes. Eggs are keto-friendly and safe to eat when you're on the ketogenic diet. Eggs are low in carbs while containing high amounts of protein and healthy fats. You can have 6 to 7 eggs every day while on the keto diet.

Are Egg Noodles Healthy? Egg noodles can give you extra nutrients that regular pasta won't, though they also lack in some areas compared to pasta. Still, you don't have to choose only one. Add both to your pantry for a well-rounded diet and supplement each with vegetables, proteins, and other sources of nutrients.

The nutritional profile of noodles differs depending on what is used to make the noodles. For example, one serving of rice noodles contains 44 grams of carbohydrates and 192 calories, whereas one serving of egg noodles contains 40 grams of carbohydrates and 221 calories.

1. Shirataki noodles (konjac noodles) and tofu shirataki noodles. If you're counting carbs and craving pasta, these are your best bet. Shirataki noodles are a traditional Japanese product made from a fiber called glucomannan, which is produced from konjac, an Asian root vegetable.

Konjac noodles are mostly water. They are about 97% water and 3% glucomannan fiber. Glucomannan is a soluble fiber that absorbs water – hence how these noodles are made. The carbs from the glucomannan in the konjac root are not digestible which is why most shirataki noodles have zero net carbs.

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

What can I eat instead of rice on keto? ›

Many Chinese restaurants offer cauliflower rice as an alternative; it's tasty, healthy, and low in carbs! Noodles: Containing a similar amount of carbs as rice, noodles and chow mein are a keto no-go. Sauces: Most sauces and dressings contain sugar, cornstarch, or both.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

So you'd be better off searching for a recipe that's written specifically for the kind of noodle you want to use. Still, other than glass noodles, the product that most closely approximates shirataki noodles is probably tofu noodles, sometimes referred to as bean curd noodles or shredded tofu.

Generally, it contains vitamins and minerals like selenium and iron, but it also has some calories and fat per serving. Egg noodles are an excellent source of protein, which can help you build muscle mass and lose weight. They are also an excellent source of thiamin, riboflavin, and niacin.

Although the exact amount of carbohydrates in a serving of pasta depends on the shape and size of the noodles, gram for gram, the two are almost identical. One hundred grams of regular dry pasta contains about 75 grams of carbohydrates, whereas the same 100 grams of egg noodles has approximately 71 grams of carbs.

While egg noodles can be fine in moderation on special occasions, they should not be a choice in your keto diet. So, what should you do if you're hankering for pasta? If you're hungry and feel like noodles, opt for low-carb pasta such as broccoli sausage noodles or homemade low-carb egg noodles.