What are Keto Friendly Noodle Options

Keto Friendly Noodle Options

Now that you’ve decided to go keto and follow the keto way of eating, there’s a few things that you’ve probably discovered… you have to cut out so many things it’s overwhelming! Suddenly there’s no bread, no below ground vegetables, no rice, no pasta etc etc.  What are some keto friendly noodle options?

It’s little wonder people stop even before they get started.

keto friendly noodles

Not this time though!

With this little guide to what your keto friendly noodle options are, you’ll be able to feel like you haven’t had to give up anything.

First lets look at the kinds of ingredients you’ll need to keep an eye out for.

Ingredients to avoid

While following a ketogenic diet, the goal is to consume no higher than 20 grams of carbs per day. This will keep you in ketosis which helps with weight loss and managing a range of health conditions.

The ingredients to avoid that are high in carbs are listed below. If you’re not concerned about your carb count, then by all means, go for it.

Those who are following a low carb way of eating however would need to look at and decide whether the carbs in the noodles you choose will keep you in ketosis or not. For more information on what keto is go here .

The ingredients that are frequently used in regular pasta are:

  • Wheat – duram semolina wheat, wheat flour, duram wheat, wheat fibre
  • Oat fiber
  • Rice flour

Some products might say they are low carb, but aren’t. Be sure to look at the label and determine what the carb count is. Consider how much fiber is listed to determine what the net carbs are. Work this out by subtracting the fiber count from the carb count.

Ingredients to look for that are keto friendly

  • Konjac flour
  • Buckwheat flour
  • Glucomannan flour
  • Wheat gluten

Alternative: Make your own


Zoodles have become the low carb community’s go to for home made low carb noodles. There are a few different gadgets around that can help you make them like this one.

Or alternatively zoodles and other vegetable spirals can be made using this spiralizer.


For ideas of how to incorporate zoodles into your keto lifestyle, this youtuber with her love of zucchini noodles can show you how.

Low Carb Egg Noodles

You can also make your own noodles using egg, cream cheese and wheat gluten. So although wheat gluten is made from wheat and contains gluten, it doesn’t contain any carbs.

If you are not gluten intolerant, and willing to make these yourself, you can also create your own noodles. Due to the similarities, this can help you feel like you never changed to a low carb way of eating. For a guide of how to do this go here.

Spaghetti Squash

This is an amazing vegetable that has natural spaghetti like qualities all on it’s own! Nature has an amazing way of providing us with things to make life a little bit easier. We don’t have to do much to make it spaghetti like, simply pop it in the oven whole and bake for an hour. You could cut it in half, but it’s incredibly tough so to simplify, just cut it once it’s cooked.

Once it’s cooked through, scoop out the seeds. Use a fork to scrape out the flesh of the squash into strands. Toss with a little butter or olive oil to help separate the strands. Enjoy on their own, or with a keto stir fry of your choice.

Keto Friendly Shop Bought Noodles

Shiritaki Noodles:  These are noodles that are made from the glucomannan which is an extract from the elephant foot yam. Also known as white-spot giant arum. Use glucomannan as a thickener in cooking and a flour for noodles and pasta. It helps with appetite suppressant.

As a supplement it is also used to help manage and treat type 2 Diabetes, lowering LDL cholesterol, asthma, abdominal pain and many other conditions. It also soluble fibre.

Konjac flour – Noodles made from konjac flour. Konjac flour is from a subspecies of the Amorphophallus, or elephant foot yam. It too has excellent thickening qualities and is very popular among the low carb and keto community. The ingredients in this are konjac flour and water. Konjac flour has similar benefits to glucomannan flour.

If you’re in Australia you can get these from the health food section:

Coles – Slendier Wok Ready Noodles 400 g keto friendly noodle

Woolworths – Slendier Slim Noodles Style 400g Woolworths

keto friendly noodle

For these products or similar ones, purchase online or try your local natural health shops. Here’s a list to help you locate one near you.


If you didn’t know what the alternatives to noodles were before you started the ketogenic diet, then this guide to keto friendly noodles can help you achieve ketosis and feel like you haven’t changed a thing.

By now you know how to either make your own low carb noodles or what the alternatives are to buying them if you are time poor or struggle in the kitchen.

Feed yourself and your family with less stress.

Happy keto’ing friends


12 thoughts on “What are Keto Friendly Noodle Options

  1. I have read a lot of benefits online about keto diet. It helps with cholesterol, weight loss, lots of ways to keep body healthy. It is really good thing to do.
    1. Hi Ali, Thanks for stopping by. It's great that you'v heard of it. Yes, you're right, it definitely does have a lot of health benefits and can also prevent a lot of health issues too. Weight loss is often referred to as an added bonus when it helps so many other ailments too. All the best :).
  2. Great article thank you! I love the idea of spiraling veggies which makes for a great substitution for wheat, and oat flours. I'm new at the keto diet and sometimes its just easier to eat vegetables! I bought the Veggie Bullet which is very helpful as well. Zoodles go with just about everything! Thanks for the great ideas!
    1. Hi Amy, Thanks for dropping by. Welcome to the keto diet by the way :). Veggies are so much easier to eat and digest than wheat and oat flours. Enjoy making your zoodles and incorporating spiralized veggies into your diet :).
  3. I've always heard of keto diet I was always interested but never understand it, now I realize that its more to do with veggies, and less on the wheat side, great post.
    1. Hi Shannon, thanks for popping over and commenting. I'm glad you've been able to learn more about the keto diet. It's definitely less about wheat and incorporates more veggies that are much more nutrient dense than wheat too, so it's much better for our health. All the best :).
  4. Noodles are probably one of the foods that are harder to recreate being on a low-carb diet like the keto diet. Zoodles is definitely the most popular option. I also would add spaghetti squash as another vegetable option. Konjac noodles are not that bad in taste but they have a very strong smell, so you will need to be quite creative to cover it with a sauce. I like to have them in the vegetable noodle soup. Unfortunately, I do not eat any food that contains gluten, so, unfortunately, generate noodles and konjak ones might be my only options. Thank you for the valuable information!
    1. Hi Anna, thanks for stopping by. Yes, I agree, noodles were a big issue for my husband that he had to give up for his health, and he misses his mum's noodles in particular. But it's great that there are other options available. I agree squash is another option, I love their color! I haven't been able to eat wheat noodles for years (also gluten intolerant) until I belatedly discovered konjac noodles. I'm glad you've been able to find something of value for yourself :). All the best.
  5. This is a diet that is new to me. After reading that you are to consume no more than 20 carbs in a day, I had to take a step back to really understand that this diet will substitute a lot of unhealthy carbs while supplying a sufficient intake in the meals you eat in the course of day.
    1. Hi Maurince, thanks for your comment. It is certainly a different concept for many people, you're not alone in this reflection. By cutting out the carbs that have few if any nutrients, you incorporate more nutrient dense foods such as avocado, fish, nuts, seeds, low carb veggies and meat that contain higher amounts of healthy fats and medium protein. Increasing healthy fat makes it very difficult to over eat as well which helps in managing how much we eat. I hope this clears things up for you Maurice. All the best.
  6. I had never heard of Zoodles before your article! Thanks so much for outlining the options I have for a Keto Diet.... It is tough when you cut out all the wheat and oats and what not... The Keto Diet seems hard to stick to but rewarding. And now with some resources and where to find these alternatives I may be able to successfully stick to the diet. Thanks for the great information.
    1. Hi Dalton, thanks for your comments. I'm glad you've been able to learn more about how you can find alternatives to help you continue to eat this way. It does involve a big learning curve, so my goal is to keep working on helping others find an easier way to do keto so they can stick to it! Keep up the great work. Let me know what your stumbling blocks have been and I'll look at how to help you and others overcome them. All the best :).

Leave a Reply

Your email address will not be published. Required fields are marked *