Noodles

Spiralized Zucchini noodles

Keto noodles are a low-carbohydrate alternative to traditional wheat-based noodles, specifically designed to accommodate the dietary restrictions of individuals following a ketogenic diet. Unlike conventional noodles, which are typically made from wheat flour, keto noodles are made from ingredients that are low in carbohydrates and high in fiber, allowing keto dieters to enjoy pasta-like dishes without exceeding their daily carb limit.

Ingredients

Keto noodles are commonly made from one of the following ingredients:

• Shirataki noodles: Also known as konjac noodles, these translucent noodles are made from the konjac plant's root. They are virtually calorie-free, containing only fiber and water, making them an excellent choice for keto dieters.

• Zucchini noodles (Zoodles): Spiralized zucchini serves as a popular vegetable-based alternative to traditional noodles. Zucchini noodles are low in carbs and calories, providing a nutritious option for keto-friendly pasta dishes.

• Spaghetti squash noodles: When cooked, spaghetti squash can be scraped into long, noodle-like strands, offering a naturally gluten-free and low-carb alternative to wheat-based pasta.

• Egg noodles made from egg and cheese: Some keto noodle recipes use a combination of beaten eggs and grated cheese to create a pasta-like dough that can be shaped into noodles and cooked.

Preparation

Keto noodles can be prepared using various methods, depending on the type of noodle being used:

• Shirataki noodles: Rinse the noodles under cold water to remove any odor, then boil or dry roast them in a skillet until heated through. Shirataki noodles have a slightly chewy texture and absorb the flavors of the sauce they are cooked with.

• Zucchini noodles: Spiralize the zucchini using a spiralizer or julienne peeler, then sauté the noodles in a skillet with olive oil until tender. Zucchini noodles have a mild flavor and pair well with a variety of keto-friendly sauces and toppings.

• Spaghetti squash noodles: Cut the spaghetti squash in half, remove the seeds, and roast the halves in the oven until tender. Use a fork to scrape the cooked flesh into long strands resembling noodles.

• Egg noodles made from egg and cheese: Combine beaten eggs and grated cheese to form a dough, then roll out the dough thinly and cut it into noodle shapes. Boil the noodles in salted water until cooked through.

Culinary Uses

Keto noodles can be used as a substitute for traditional noodles in a wide range of pasta dishes, including:

• Spaghetti Bolognese: Serve a hearty meat sauce over keto noodles for a satisfying and low-carb meal.
• Alfredo pasta: Toss keto noodles with a creamy Alfredo sauce made from heavy cream, butter, and Parmesan cheese.
• Pesto pasta: Coat keto noodles in homemade or store-bought pesto sauce for a flavorful and nutritious dish.
• Pad Thai: Prepare a keto-friendly version of Pad Thai using shirataki noodles, shrimp, tofu, and vegetables in a tangy sauce.

Nutritional Information

Keto noodles are low in carbohydrates and calories compared to traditional noodles, making them suitable for individuals following a ketogenic or low-carb diet. The nutritional content varies depending on the type of noodle and preparation method but generally provides:

• Low Carbohydrates: Keto noodles typically contain fewer than 5 grams of net carbs per serving, making them compatible with ketogenic dietary guidelines.
• High Fiber: Shirataki noodles are particularly high in fiber, promoting digestive health and providing a feeling of fullness.
• Moderate Protein and Fat: Depending on the recipe, keto noodles may contain moderate amounts of protein and fat, contributing to satiety and energy levels.

See also

• Ketogenic diet
• Shirataki noodles
• Zucchini noodles
• Low-carbohydrate diet