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.
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.
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
Woolworths – Slendier Slim Noodles Style 400g Woolworths
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