What Are Keto Friendly Noodles?
Keto friendly noodles are special pasta made from vegetables or plants. They have very few carbs – usually 0 to 5 grams per serving. Regular pasta has 40+ grams of carbs!
The Best Three:
- Shirataki noodles – 0 carbs (made from a plant called konjac)
- Pasta de konjac – 0 carbs (shaped like spaghetti)
- Zucchini noodles – 3 carbs (made from zucchini)
These noodles let you eat your favorite pasta dishes while staying healthy!
What Makes Noodles “Keto-Friendly”?
Carbs: The Simple Explanation
Carbs (short for carbohydrates) are something your body gets from food. They give you energy. But too many carbs can:
- Make you gain weight
- Raise your blood sugar
- Make you feel tired later
Regular pasta has LOTS of carbs – about 30 grams of carbs in 100g cooked pasta. That’s too many for people on a keto diet.
Keto friendly noodles have VERY FEW carbs – usually 0 to 5 grams. This is good because:
- Your body burns fat for energy instead
- You can lose weight
- Your blood sugar stays steady
Net Carbs: The Magic Number
When people talk about “net carbs,” they mean:
Net Carbs = Total Carbs – Fiber
Fiber is good for you but your body doesn’t digest it. So we don’t count it!
Example:
- Regular pasta: 43g total carbs – 3g fiber = 40g net carbs ❌
- Shirataki noodles: 3g total carbs – 3g fiber = 0 g de carbohidratos netos ✅
- Zucchini noodles: 4g total carbs – 1g fiber = 3g net carbs ✅
The Special Plant That Makes Zero-Carb Noodles
There’s a plant in Asia called konjac. It grows underground like a potato. Inside this plant is something amazing called glucomanano.
What makes glucomannan special:
- It can hold 50 times its weight in water
- Your body can’t turn it into sugar
- It helps you feel full
- It’s good for your stomach
When makers mix konjac powder with water, they make noodles that look like clear spaghetti. These noodles have almost no calories and zero carbs!
Top 7 Keto Friendly Noodles
Here are the 7 best low-carb noodles, from our favorite to good options.
1. Fideos Shirataki (Our #1 Pick!)
Why We Love Them:
- 0 grams net carbs
- Only 10 calories per bowl
- Tastes like whatever sauce you use
- Chewy texture like real noodles
What You Need to Know:
Shirataki noodles are see-through and bouncy. Some people say they smell a little funny when you first open the package. But don’t worry! The smell goes away when you cook them right.
How to Cook:
- Open the package and pour into a strainer
- Rinse with cold water for 30 seconds
- Boil in hot water for 2-3 minutes
- Put them in a dry pan (no oil!) and cook for 5-7 minutes
- Add your favorite sauce!
Ideal para: Asian dishes like ramen, stir-fry, and pad thai
2. Pasta konjac
Why It’s Great:
- 0 to 1 gram net carbs
- Only 15 calories per bowl
- Comes in shapes like spaghetti and penne
- Holds sauce really well
The Difference:
Konjac pasta is made from the same plant as shirataki. The only difference is the shape! You can get:
- Konjac spaghetti
- Konjac fettuccine (flat noodles)
- Konjac penne (tube shapes)
- Konjac lasagna sheets
Cooking Tips:
Cook them the same way as shirataki noodles. If you’re making Italian food, add some olive oil, garlic, and herbs after cooking.
Ideal para: Italian pasta dishes like spaghetti with meatballs or fettuccine alfredo
3. Zucchini Noodles (Zoodles)
Why We Like Them:
- 3 grams net carbs
- Only 17 calories per bowl
- Full of vitamins (Vitamin C and B6)
- Fresh and light taste
What Are They?
Zucchini noodles are made by cutting fresh zucchini into long, thin strips. They look just like spaghetti!
How to Make Them:
- Get a spiralizer tool (or use a vegetable peeler)
- Turn the zucchini into noodles
- Sprinkle with salt and wait 10 minutes
- Pat dry with paper towels
- Cook in a pan with olive oil for just 2-3 minutes
Important: Don’t cook too long or they get mushy!
Ideal para: Light dishes with pesto, garlic butter, or fresh tomato sauce
4. Hearts of Palm Noodles
Why They’re Good:
- 2 grams net carbs
- 25 calories per bowl
- Tastes like real pasta
- No weird smell
What Are They?
These noodles come from the inside of certain palm trees. They have a firm texture that feels like al dente pasta (pasta that’s cooked just right).
Easy to Cook:
Just drain, rinse, and heat up! You don’t need to do the special cooking steps like with shirataki.
Ideal para: Italian pasta dishes and cold pasta salads
5. Spaghetti Squash
Why It’s Popular:
- 5 grams net carbs (a bit more, but still good)
- 31 calories per bowl
- Sweet, nutty taste
- Fun to make
What Is It?
Spaghetti squash is a yellow vegetable. When you cook it and scrape it with a fork, it turns into stringy “noodles”!
How to Cook:
- Cut the squash in half (ask an adult to help!)
- Scoop out the seeds
- Place cut-side down on a baking sheet
- Bake at 400°F for 40-45 minutes
- Let it cool, then scrape with a fork
Ideal para: Spaghetti with marinara sauce or meatballs
6. Kelp Noodles
Why They’re Unique:
- 1 gram net carbs
- Only 6 calories per bowl
- Crunchy texture
- Good for you (lots of calcium)
What Are They?
Kelp noodles are made from seaweed! They’re crunchy when raw and get a little softer when heated.
How to Prepare:
You can eat them cold in salads. Or soak them in warm water with lemon juice for 30 minutes to make them softer.
Ideal para: Asian salads and cold noodle dishes
7. Edamame Pasta
Why Some People Like It:
- 10 grams net carbs (higher, but still okay for some people)
- 200 calories per bowl
- 25 grams of protein! (great for muscles)
- Nutty flavor
What Is It?
Edamame pasta is made from green soybeans. It has lots of protein but also more carbs than the other options.
Note: This one has more carbs, so it’s best for people who can eat 50 grams of carbs per day (not strict keto).
Ideal para: People who need more protein, like athletes
Easy Comparison Chart
| Tipo de fideo | Carbohidratos | Calorías | Sabor | Lo mejor para |
|---|---|---|---|---|
| Shirataki | 0 g | 10 | Bouncy | Asian food |
| Konjac | 0-1g | 15 | Like pasta | Italian food |
| Zucchini | 3g | 17 | Fresco | Light dishes |
| Hearts of Palm | 2 g | 25 | Like pasta | Italian food |
| Spaghetti Squash | 5g | 31 | Sweet | Any sauce |
| Kelp | 1 g | 6 | Crunchy | Asian salads |
| Edamame | 10 g | 200 | Nutty | High protein |
3 Easy Recipes
Recipe 1: Garlic Butter Shirataki Noodles
Time: 20 minutes | Serves: 2
You Need:
- 2 packages shirataki noodles
- 4 tablespoons butter
- 4 garlic cloves, chopped
- 2 tablespoons parsley
- ¼ cup parmesan cheese
- Salt and pepper
Steps:
- Prepare shirataki (rinse, boil, then dry pan-fry until squeaky)
- Melt butter in a pan
- Add garlic and cook for 1-2 minutes
- Add noodles and mix
- Cook for 2-3 minutes
- Add salt, pepper, and parmesan
- Top with parsley and serve!
Nutrition per serving: 245 calories, 22g fat, 4g protein, 2g net carbs
Recipe 2: Simple Zoodles with Tomato Sauce
Time: 15 minutes | Serves: 2
You Need:
- 4 zucchini, spiralized
- 2 tablespoons olive oil
- 1 cup tomato sauce (no sugar added)
- 2 garlic cloves, chopped
- Salt and pepper
- Parmesan cheese
Steps:
- Salt the zucchini noodles and wait 10 minutes
- Pat dry with paper towels
- Heat olive oil in a pan
- Add garlic and cook for 1 minute
- Add zucchini noodles and cook for 2-3 minutes
- Add tomato sauce and heat through
- Top with parmesan
Nutrition per serving: 150 calories, 12g fat, 4g protein, 10-12g net carbs
Recipe 3: Cheesy Konjac Pasta
Time: 15 minutes | Serves: 2
You Need:
- 2 packages konjac fettuccine
- 1 cup heavy cream
- 1 cup shredded cheese
- 2 tablespoons butter
- Salt and pepper
Steps:
- Prepare konjac pasta (rinse, boil, pan-fry)
- Heat cream and butter in a pan
- Add cheese and stir until melted
- Add pasta and mix well
- Cook until sauce is thick
- Add salt and pepper
Nutrition per serving: 650 calories, 60g fat, 15g protein, 3g net carbs
Where to Buy These Noodles
For Home Cooks
You can find these noodles at:
- Asian grocery stores (best for shirataki)
- Health food stores
- Amazon (lots of choices)
- Walmart (budget-friendly)
For Restaurants and Stores
If you own a restaurant or store, you can buy in bulk! This saves money:
- Case sizes (12-24 packages) save 25-40%
- Big bags for restaurants
- You can even get your own label!
Questions People Ask
Q: Are these noodles healthy?
A: Yes! They have fiber that helps your stomach. They also help you feel full so you don’t eat too much. Just make sure to eat them with healthy sauces and toppings.
Q: Do they taste like real pasta?
A: Some do, some don’t. Konjac and hearts of palm taste most like real pasta. Zucchini tastes like vegetables. Shirataki doesn’t have much taste but absorbs your sauce!
Q: Can I eat them every day?
A: Yes! Shirataki and konjac have zero carbs, so you can eat them daily. Just drink lots of water because they have lots of fiber.
Q: How do I get rid of the weird smell in shirataki?
A: Easy! Rinse them well, boil for 2 minutes, then cook in a dry pan for 5-7 minutes. The smell goes away completely!
Q: Can people with diabetes eat these?
A: Yes! These noodles don’t raise blood sugar. Shirataki and konjac have a glycemic index of 0, which means they’re very safe. According to medical research published on Verywell Health, the glucomannan fiber in konjac can significantly reduce blood sugar levels in people with diabetes.
Q: What’s the difference between shirataki and konjac?
A: They’re the same thing! Shirataki is the Japanese name. Konjac is the name of the plant. They’re both made from the same stuff.
Q: Can I freeze them?
A: It depends:
- Shirataki/Konjac: No, they get weird when thawed
- Zucchini: No, gets mushy
- Hearts of Palm: Yes, for up to 3 months
Q: Will these kick me out of ketosis?
A: No! Shirataki and konjac have 0 carbs, so they’re totally safe. Zucchini and hearts of palm have just 2-3 carbs, which is also fine.
Summary: Which Noodle Should You Pick?
Start with these if you’re new:
- Shirataki noodles – Zero carbs, works with any sauce
- Pasta de konjac – Zero carbs, shaped like real pasta
Try these for variety:
- Zucchini noodles – Fresh taste, full of vitamins
- Hearts of palm – Tastes most like real pasta
Remember:
- Cook shirataki and konjac the right way (rinse, boil, pan-fry)
- Don’t overcook zucchini or it gets mushy
- Mix up your choices to get different nutrients
¿Listo para probar?
Find these noodles at your local store or online. Start with shirataki or konjac for the easiest start to eating low-carb!
