Yes, we know pasta is not suitable for the keto diet. But what would you say if we told you that you can recreate most of your favorite pasta dishes in a keto-friendly way?

Pasta is not low carb, but there are plenty of low carb pasta alternatives!

They might not be identical to traditional wheat pasta, but they can still be delicious. Plus as most low-carb pasta substitutes are made from vegetables, they can be much more nutritious.

How to make keto pasta

There are 4 main methods for making keto pasta. Choose your preferred one:

1. Spiralize vegetables. Best option would be zucchini.
2. Use a mandoline to cut vegetables into sheets for rolls, lasagnas or casseroles.
3. Buy low-carb pasta alternatives. Like spaghetti squash, miracle/shirataki noodles or rice, or kelp noodles.
4. Make your own keto noodles. This will involve a bit more effort but you prepare do a dough or batter with low-carb ingredients like almond or coconut flour.

Keto pasta recipes to get you started!

Keto Lasagna

Ingredients (6 servings)

Meat sauce:

• 1 pound/450g ground beef
• 1 cup raw spinach

Ricotta mixture:

• 1/4 cup mozzarella cheese
• 1/4 cup grated parmesan
• 1/4 cup ricotta cheese
• 3 tbsp heavy cream
• 1/2 tsp Italian seasoning

Cauliflower layers

• 1 lb/450g riced cauliflower, cooked
• 2 eggs
• 1/2 cup mozzarella
• 1/4 cup grated parmesan
• Seasoning, to taste

Directions

1. Preheat oven to 375ºF/190ºC
2. Grate fresh cauliflower. Brown over medium heat in a skillet and drain all excess liquid using a cheesecloth or towel.
3. Mix eggs, mozzarella, grated Parmesan and seasoning in a large bowl with cauliflower rice.
4. Spread cauliflower rice mixture out, like a pizza crust, on a lined baking sheet. Bake for 15 minutes, or until golden brown. Set aside.
5. Brown ground beef in skillet and add raw spinach. Reduce heat and continue cooking until spinach is wilted. Set aside.
6. Mix ricotta, grated parmesan, heavy whipping cream and seasoning together. Set aside.
7. Prepare an 8×8 baking dish with non-stick spray.
8. Cut cauliflower sheet into 2 halves and trim to fit the pan. Place one layer of cauliflower on the bottom of the pan. Place half of the meat sauce on top of the layer. Add half of the ricotta mixture on top of the meat sauce layer and sprinkle 1/4 cup mozzarella. Place the second half of the cauliflower layer and repeat the last two previous steps with mozzarella on top.
9. Bake for 20 minutes until bubbling, then broil for 3-5 minutes to brown cheese.

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Nutrition facts

Per 1 serving:

Kcal 333 Protein 27g Fat 26g Total carbs 5g Net carbs 4g

Garlic shrimp zoodles 🍤

Ingredients (2 servings)

• 2 medium zucchinis
• 3/4 pounds medium shrimp, peeled & deveined
• 1 tablespoon olive oil
• Juice and zest of 1 lemon
• 3-4 cloves garlic, minced
• Red pepper flakes (optional)
• Salt & pepper to taste
• Chopped fresh parsley

Directions

1. Spiralize zucchini and set aside.
2. Add olive oil, lemon juice and zest to a skillet on medium heat. Once the pan is warm, add the shrimp. Cook for about one minute per side. Add the garlic and red pepper flakes. Cook for an additional minute, stirring often.
3. Add zucchini noodles and stir/toss constantly for 2-3 minutes until they’re slightly cooked and warmed up.
4. Season with salt and pepper, and sprinkle with the chopped fresh parsley. Serve immediately.

Nutrition facts

Per 1 serving:

Kcal 278 Protein 38g Fat 10g Total carbs 9g Net carbs 7g

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Keto gnocchi

Ingredients (5 servings)

For the keto gnocchi dough:

• 2 cups superfine blanched almond flour
• 2 cups shredded full-fat mozzarella cheese
• 1/4 cup butter
• 1 large egg
• 1 large egg yolk

For the sauce:

• 1/4 cup salted butter
• 1 tsp lemon zest
• 1 tsp fresh thyme leaves

Directions

1. Combine mozzarella and butter in a medium bowl, and microwave for 2 minutes. Stir, then microwave another minute. Stir vigorously with a rubber spatula until fully combined, and then cool for 2 minutes.
2. Stir in the egg, egg yolk and almond flour. Continue to mix until a rough dough is formed. This could take several minutes.
3. Turn out the dough onto a smooth surface (or parchment paper) and knead until a semi-stretchy dough is formed. If the dough is too wet, add a tablespoon or more of almond flour until workable.
4. Form the dough into a long roll and then cut it into small pieces.  You can then form them into almost any shape you want.
5. Freeze the gnocchi for 15 minutes to firm them up before cooking, or freeze them until ready to eat.
6. Bring a pot of salted water to a gentle boil. Add the gnocchi to the water in small batches and boil for 1-2 minutes, or until floating. Remove the gnocchi with a slotted spoon onto a paper towel-lined plate, and cool for 5 minutes before adding to the sauce.
7. Melt the butter in a large saute pan. Add lemon zest and thyme and cook for about 2 minutes, or until fragrant.
8. Add the boiled and cooled gnocchi to the pan and cook for about 2 minutes, stirring gently to coat with the sauce.

Nutrition facts

For 1.5 cups:

Kcal 497 Protein 22g Fat 44g Total carbs 8g Net carbs 6g

Keto creamy avocado pasta with Shirataki noodles 🥑

Ingredients (1 serving)

• 1 packet of shirataki noodles
• 1 avocado, ripe
• 1/4 cup heavy cream
• 1 tsp dried basil
• 1 tsp black pepper
• 1 tsp salt

Directions

1. Prepare the noodles. Then drain in a colander to remove any liquid. Rinse thoroughly.
2. Boil some water and cook noodles for 1-2 mins to remove any lingering fragrance. Drain and rinse again.
3. Heat a clean, dry frying pan and throw in the noodles. Cook for about a minute until they start to make a whistling sound. Remove from heat.
4. In a bowl, mash your avocado and add the cream, basil, salt and pepper. For a smoother texture, blend ingredients in a food processor.
5. Add to the frying pan with your shirataki noodles and stir through. Serve hot with cheese, and enjoy!

Nutrition facts

Kcal 497 Protein 22g Fat 44g Total carbs 8g Net carbs 6g

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