33+ KETO PASTA RECIPES
Keto Pasta Recipes are a necessity in my house. My husband and I like to take a carb cycling day occasionally. I say ‘cycling’ rather than carb ‘loading’ because we don’t overindulge on high carb days. With carb cycling, you add more carbs to your diet without overindulging.
We don’t go carb-crazy that day. It’s not worth it. When you add too many carbs on a specific day, it takes too many days afterwards to get back into the swing of things. When I eat too many carbs, the next day, I feel hungover, as though I had consumed too much alcohol. The carb cravings begin again, as well.
That’s why the secret to carb cycling success is to have Keto Pasta Recipes handy. These recipes can help satisfy that comfort food craving, all the while remaining within your net-carb limit.
You can prepare pasta from zoodles (zucchini noodles), fat head dough, almond flour, Shirataki noodles, and spaghetti squash.
WHAT IS THE NUTRITIONAL VALUE OF KETO PASTA RECIPES?
The nutritional value of each recipe will begin with the style of noodle used.
Zoodles: Prepared from zucchini, zoodles are highly nutritious. One cup of zoodles offers about 18 calories, 1 gram of protein, 3 grams of net carbs, less than 1 gram of fat. Let’s talk about all the vitamins and minerals you get from this pasta. Zoodles contain Vitamin C, B6, folate, Vitamin K, potassium, manganese, magnesium, and phosphorus. This is about as healthy as Keto Pasta Recipes can get!
Zoodles offer a nice platform for pasta sauces with some freshness and crunch. The sauce on top will satisfy that comfort food craving more than the noodles themselves.
Fat Head Pasta: The nutritional value of fat head pasta can vary depending on the recipe. One hundred grams of fat head dough will contain approximately 330 to 370 calories, 11 to 113 grams of protein, 27 to 30 grams of fat and 3 to 4 grams of net carbs. Fat head pasta does offer than al dente satisfaction to help satisfy that comfort food craving.
Almond Flour Pasta: So many pasta recipes exist using almond flour. So it is tough to pinpoint the nutritional value. About 2 ounces (57 grams) of this pasta have about 150 to 200 calories, 6 to 8 grams of protein, 10 to 12 grams of fat (healthier fat than fat head dough), and 6 to 8 grams of net carbs. So it’s higher in all the nutritional categories than zoodles and fat head dough. But the noodles are truly delicious and contain healthy fat.
Shirataki Noodle Pasta: You’ll either love or hate these noodles because of their “unique” texture. I have friends who swear by them. Personally, I’m not a fan. But for the nutritional value, these noodles beat all keto pasta recipes! For a 4-ounce portion, Shirataki noodles have from zero to 10 calories, 1 gram of protein, less than 1 gram of fat, and less than 1 gram of net carbs. How can you beat those numbers?
Spaghetti Squash Noodles: Spaghetti squash noodles, like zoodles, is a super healthy way to enjoy pasta. You get that comfort food craving more from the sauce used rather than the noodles themselves. At least that’s how I see it. But these noodles are nutritious. About 1 cup of spaghetti squash has only 42 calories, 8.2 net carbs, 1 gram of protein and zero fat. The noodles also have lots of vitamins and minerals, such as Vitamin C, A, B6, folate, potassium, manganese and vitamin K.
WHAT ARE THE BEST PASTA NOODLES FOR KETO HEART HEALTH?
If you are following a Keto diet and are taking special care for your heart, it’s best to refrain from saturated fat as much as possible and stick to recipes that celebrate healthy fats. Of course the healthiest pasta noodles to use for heart health are zoodles, Shirataki noodles, and spaghetti squash noodles. Almond flour noodles offers lots of healthy fat from the almond flour without the high saturated fat. Calories are also more reasonable. Fat head noodles made from cheese are simply too high in saturated fat.
WHAT WINES HARMONIZE WITH KETO PASTA RECIPES?
Keto Pasta Recipes work with all wine styles, from brut sparkling wine to dessert wine, in fact!
The sauce and ingredients in the Keto Pasta Recipe will determine its best wine partner. Let’s look at the variety of sauces and best wine matches from white to red, from light to heavy:
Light Fruity White Wines & Light, Fruity Red Wines:
Raw Tomato Sauce: Made from tomatoes, basil, garlic, olive oil, salt, and pepper. With this sauce, the tomatoes keep their fresh, acidic taste. Marry this fresh acidity in a light, fruity white wine, such as Pinot Grigio, Pinot Gris, Sauvignon Blanc. Or pair this Keto Pasta Recipe for a light, fruity red wine, such as Pinot Noir.
Marinara Sauce: Made with tomatoes, garlic, onions, and fresh herbs (basil). This sauce is fresh with tangy flavors. Marry this fresh acidity in a light, fruity white wine, such as Pinot Grigio, Pinot Gris, Sauvignon Blanc. Or pair this Keto Pasta Recipe for a light, fruity red wine, such as Pinot Noir.
Puttanesca Sauce: Made with tomatoes, olives, capers, garlic, and anchovies. This is a simple red sauce with nice acidity from the tomatoes and saltiness from the capers and anchovies. The olives provide both saltiness and pleasant bitterness. This sauce complements a light, fruity red wine, such as Dolcetto, Valpolicella, or Pinot Noir.
Big Fat White Wines:
Alfredo Sauce: Made with butter, heavy cream, garlic, and Parmigiano. This sauce is creamy and demands a full-bodied white wine to match. The wine’s weight will harmonize with the fattiness in the butter and cream. Its acidity will nicely offset the saltiness in the cheese. Think barrel fermented and aged Chardonnay, Viognier, Fiano di Avellino, Gavi, Soave Classico, Greco di Tufo, and Trebiano Spoletino.
Pesto Sauce: Made with olive oil, Parmigiano, garlic, pine nuts, and fresh basil. This sauce is fatty because of the olive oil and demands a full-bodied white wine to match. The wine’s weight will harmonize with the fattiness in olive oil. Its acidity will nicely offset the saltiness in the cheese. Think barrel fermented and aged Chardonnay, Viognier, Fiano di Avellino, Gavi, Soavem Classico, Greco di Tufo, and Trebiano Spoletino.
Carbonara Sauce: Made with eggs, Pecorino Romano cheese, pancetta or bacon, and black pepper. This sauce is fatty because of the cheese and pancetta/bacon and demands a full-bodied white wine to match. The wine’s weight will harmonize with the fattiness of the cured meat. Its acidity will nicely offset the saltiness in the cheese and bacon. Think barrel fermented and aged Chardonnay, Viognier, Fiano di Avellino, Gavi, Soave Classico, Greco di Tufo, and Trebiano Spoletino.
Vodka Sauce: Made with tomatoes, cream, vodka, and sometimes red pepper flakes. This sauce is fatty due to the cream and demands a full-bodied white wine to match. The wine’s weight will harmonize with the fattiness of cream. Its acidity will nicely match the acidity in the tomatoes. Think barrel fermented and aged Chardonnay, Viognier, Fiano di Avellino, Gavi, Soave Classico, Greco di Tufo, and Trebiano Spoletino.
Mushroom Cream Sauce: Made with cream, mushrooms, garlic and sometimes white wine. This sauce is fatty due to the cheese and pancetta/bacon and demands a full-bodied white wine to match. The wine’s weight will harmonize with the fattiness of the cured meat. Its acidity will nicely offset the saltiness in the cheese and bacon. Think barrel fermented and aged Chardonnay, Viognier, Fiano di Avellino, Gavi, Soave Classico, Greco di Tufo, and Trebiano Spoletino.
Full-Bodied Red Wines:
Bolognese Sauce: Made with ground meat, tomatoes, onions, carrots, celery, and sometimes red wine. The ground meat in this sauce demands a red wine with some weight. Think Chianti, Barolo, Barbera, Merlot, Sangiovese.
Arrabbiata Sauce: Made with tomato sauce, red pepper flakes, garlic, tomatoes, and sometimes onions. If you want to sip wine with this Keto Pasta Recipe, you’ll need to keep the heat and spice from the red pepper flakes super gentle. The reason is that the tannin in red wine with clash with that heat and spice, giving the wine’s acidity an offensively bitter taste. If you add the red pepper flakes, choose a wine with a slight sweetness. Sweetness in wine offsets the heat and spice. Think Lambrusco. If you refrain from heat and spice altogether. Pair this sauce with Chianti, Barbera, or Zinfandel. The wine’s acidity from the tomatoes will harmonize with the natural acidity in the wine.
Aglio e Olio: made with olive oil, garlic, sprinkle of red pepper flakes. If you add the red pepper flakes, as per the style of sauce, choose a red wine with a slight sweetness. Sweetness in wine offsets the heat and spice. Think Lambrusco.
*Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring. Include your wine carb macros as part of your meal. Your liver will prioritize processing alcohol instead of nutrients, slowing down your body’s ketosis process.. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. So, drink low-sugar, low-carb, and low alcohol wines in moderation.
WHAT ARE SOME KETO PASTA RECIPES FROM WHICH TO CHOOSE?
HOW TO MAKE AND COOK ZUCCHINI NOODLES
BY DOWNSHIFTOLOGY: “Zucchini noodles (also known as “zoodles“) are the perfect gluten-free, zucchini pasta. Today, I’m showing you how to make zucchini noodles using a spiralizer, julienne peeler and mandoline.
I’ve also got several tips on how to cook zucchini noodles perfectly (so they’re not soggy) and I’m sharing my favorite “go to” zucchini noodle recipes.”
HOW MAKE KETO LOW-CARB NOODLES (FAT HEAD DOUGH)
BY THE SUGAR FREE DIVA: “This is the recipe for How To Make Keto Low Carb Noodles. It could be about the easiest recipe for pasta ever!”
TWO INGREDIENT PASTA
BY THE BIG MAN’S WORD: “This keto pasta is a low carb alternative to traditional pasta noodles! Made with just 2 ingredients, they are chewy, cheesy, and perfect to top with your favorite sauces! 1 gram net carbs per serving.”
KETO ALMOND FLOUR PASTA
BY THE BIG MANS WORLD: This almond flour pasta is a grain free and gluten free alternative to classic pasta noodles! Made with just 3 ingredients, these noodles are thick, chewy, and perfect with your favorite sauces!
THE BEST SHIRATAKI NOODLES
BY WHOLESOME YUM: “Have you made shirataki noodles before? Sometimes they go by other names: Konjac noodles or miracle noodles. Until recently, they were not one of my favorite keto pasta options. The texture was a little off-putting. But then I decided to play with some different preparation methods, and found a way that works very well — this shirataki noodles recipe has a texture that’s really close to real pasta. Even my young kids went for it!”
SPAGHETTI SQUASH NOODLES
BY I FOOD REAL: “Learn How To Make Spaghetti Squash Noodles easily in the oven! With its mild taste and long spaghetti-like strands, it’s a fun and healthy pasta alternative.”
KETO LAZY PASTA AND MEATBALLS
Keto Lazy Fresh Pasta Bolognese and Meatballs is a hefty Italian dish to enjoy when you’re hungry! Perfect for dinner. The recipe uses Keto Low-Carb pasta noodles, beef, pork, garlic, Italian seasonings, onions, celery, and bacon. If you are hunting for a rich and satisfying Keto Low-Carb Paleo Italian pasta and meatball recipe paired with wine, check out this recipe!
KETO LAZY FRESH PASTA SALMON
Keto Low-Carb pasta salmon dish was inspired by a Martha Stewart recipe. The dish is yummy in every season for lunch, brunch, or dinner. The recipe uses low-carb pasta, salmon, fennel, cream, olive oil, lemon juice. If you are hunting for a rich but easy-to-make Keto Low-Carb Paleo pasta and salmon recipe paired with wine, check out this recipe!
KETO LOW-CARB COLD PASTA SALAD 2
Keto Low-Carb Cold Pasta Salad with Ham can be enjoyed as a main course or as a small side dish alongside your protein. Delish in the summer with BBQ. The recipe uses low-carb pasta, compliant ham, Dijon, red pepper, and scallions. If you are hunting for a Keto Low-Carb Paleo cold pasta salad paired with wine, check out this recipe!
KETO LAZY CHICKEN PAD THAI
Keto Lazy Spicy Chicken Pad Thai is a super tasty and filling dish. The recipe uses chicken, low-carb noodles, garlic, lime juice, coconut aminos, onions, and cashews. If you are hunting for a Thai pasta dish paired with wine, check out this recipe!
KETO LAZY JAPANESE CRAB NOODLE SALAD
Keto Low-Carb Spicy Japanese Crab and Udon Noodle Salad can be served as an entree or as a side dish at room temp or chilled. Perfect for the summer, but all seasons. The recipe uses low-carb pasta, , crab, avocado, carrot, cucumber, mayo, and hot sauce. If you are hunting for a rich but easy-to-make Keto Low-Carb meatball and pasta recipe paired with wine, check out this recipe!
KETO LAZY ZOODLE CAPRESE SALAD (HEART HEALTHY)
Keto Lazy Zoodle Caprese Salad is packed with delicious flavours. You can serve it for lunch, brunch, or for dinner. Refreshing yet filling! The recipe uses zoodles, bocconcini, tomatoes, fresh basil and a delicious parmesan-based vinaigrette. If you are hunting for a yummy and satisfying Keto Low-Carb salad recipe paired with wine, check out this recipe!
KETO LOW-CARB TUNA-CHEDDAR PASTA CASSEROLE
This Keto Low-Carb Tuna Cheddar Pasta casserole is a bit time to prepare consuming but worth every bit of the effort. The noodles take a little time and effort. If you don’t want to make your own noodles there are many Keto pasta products available on the market. But I love making these noodles because they are so nutritious. You can enjoy this casserole all year long. However, it’s also a fabulous choice for a summer picnic, a pot-luck dinner, or to take to a friend’s house for dinner. The ingredients are almond flour, xanthan gum, flax meal, olive oil, butter, onion, celery, carrot (optional), red pepper, whipping cream, tuna, Cheddar, black pepper, and Parmesan. Check out the recipe!
KETO LOW-CARB PASTA SALAD (HEART HEALTHY)
Keto Low-Carb Summer Fresh Pasta Salad is satisfying yet filled with summer flavours. The recipe uses low-carb pasta, garlic, onion, French beans (optional), tomatoes, and parmesan (or vegan parm). If you are hunting for a filling and satisfying Keto Low-Carb pasta meal for lunch, brunch, or dinner paired with wine, check out this recipe!
KETO LAZY ONE POT PASTA
This Keto Lazy Martha Stewart Inspired One-Pan Pasta is an Italian inspired simple pasta dish. The pasta can be served as a main entree or as a side dish. Serve for lunch, brunch, or dinner. The recipe uses Keto Low-Carb pasta, cherry tomatoes, sweet onion, fresh basil, chili flakes, water or chicken broth, and freshly grated parmesan. If you are hunting for a filling and satisfying pasta recipe paired with wine, check out this recipe!
KETO TACO ZOODLES CASSEROLE
BY MAE BELLS: “This low carb Keto Taco Casserole has all the flavor of taco mac without the carbs! Zucchini noodles, taco meat and a rich cheese sauce are baked until bubbly! The ultimate keto comfort food, under 6 net carbs per serving!”
LOW CARB SHRIMP FLORENTINE WITH ZOODLES
BY ALL RECIPES: “Quick, easy, and healthy shrimp dinner made with zoodles instead of pasta.”
KETO SPAGHETTI SQUASH WITH BACON AND BLUE CHEESE
BY ALL RECIPES: “Turn plain old spaghetti squash into a keto meal with the addition of bacon, mushrooms, spinach, and blue cheese. I like to double the blue cheese, especially when using a milder variety. Carbs in spaghetti squash can add up quickly, so use a small squash that’s approximately 2 pounds.”
LOW CARB SPICY BEEF RAMEN
BY JAM HANDS: “Spicy Beef Ramen is a filling and very low carb meal. Utilizing Miracle Noodles, which have zero carbs, you can have a nice, spicy bowl of ramen without the traditional noodles adding in carbs.”
LOW CARB COCONUT BASIL CHICKEN SHIRATAKI NOODLE BOWL
BY LOW CARB MAVEN: “This coconut basil chicken Shirataki noodle bowl promises fast prep and great flavor for your low carb or keto weekday meal prepping. You’ll love this easy coconut curry!“
KETO SPAGHETTI SQUASH AND MEATBALLS IN MARINARA
BY STAY SNATCHED: “This Spaghetti Squash and Meatballs recipe is made with homemade marinara sauce and loaded with flavor. This low-carb meal is perfect for weeknight dinners and a great way to load up on vegetables.”
KETO ZUCCHINI NOODLE CASSEROLE
BY SIMPLY RECIPES: “Want to shake up your typical dinner casserole? Bake spiralized zucchini noodles with sausage and tomato sauce, then top it with three different cheeses. This zucchini noodle casserole recipe is low-carb and gluten-free!”
KETO CARBONARA PASTA
“BY FAT FOR WEIGHT LOSS: “Keto Carbonara pasta is such an easy keto recipe, super creamy, and such an easy family dinner as a substitute for normal pasta.”
EASY KETO SESAME NOODLES
BY ALL DAY I DREAM ABOUT FOOD: “Keto Sesame Noodles is an easy side dish that can be served hot or cold. Tossed with a rich and flavorful sauce, these pan-fried noodles are on the table in less than 15 minutes!”
KETO-FRIENDLY CHILI OIL NOODLES
BY MIMINEWMAN: “If you’re a chili oil noodle lover but are trying to cut down on net carbs, here is a keto/low carb chili oil noodle recipe to satisfy your cravings. Using shirataki noodles and your favorite chili oil, this dish is spicy, cool, and crunchy with the addition of cucumbers and peanuts. One serving of these has 2 net carbs.”
KETO BUTTERED SHIRATAKI NOODLES
BY HEALTHY RECIPES: “This detailed shirataki noodles recipe and video will teach you how to make the most out of these keto noodles. Simply buttered and sprinkled with parmesan cheese, they are absolutely delicious!”
LOW CARB BUFFALO CHICKEN SPAGHETTI SQUASH CASSEROLE
BY THE CLEAN EATING COUPLE: “This Healthy Buffalo Chicken Spaghetti Squash Casserole is the perfect quick weeknight dinner. Low carb, full of flavor – it’s gluten free and SO delicious! Easily made paleo + whole30 by leaving off the cheese!”
KETO CREAMY TUSCAN ZUCCHINI NOODLES WITH SAUSAGE
BY CAST IRON KETO: “First, we heat things up by browning our Kiolbassa slices in a well-oiled cast-iron skillet, then give way to the aromatic minced garlic. Next, we blend in a rich, creamy sauce using heavy cream, chicken broth, Italian seasoning, and parmesan, followed by fresh spinach, sun-dried tomatoes, and a reunion with our cooked sausage. Toss in those tasty zucchini noodles and let them heat up for a few minutes, and just like that – in about 20 minutes total – you’ve got a hearty, keto-friendly skillet meal ready to savor!”
KETO BANG BANG ZUCCHINI NOODLES
BY KIRBYS CRAVINGS: “A few weeks ago, I shared with you my keto bang bang cauliflower. And after successfully creating a low carb version of bang bang sauce, I knew the next thing I wanted to make with it was bang bang zucchini noodles.”
KETO ZUCCHINI NOODLES WITH CHICKEN, SPINACH AND PARMESAN
BY DOWNSHIFTOLOGY: “Zucchini noodles with chicken, spinach and parmesan are a light, low-carb and healthy recipe. Zucchini noodles are easy to make with my favorite spiralizer and they only take a couple of minutes to cook.”
KETO MEAT LOVERS SPAGHETTI SQUASH CASSEROLE
BY JENNIFER BANZ: “This low carb and keto spaghetti squash casserole is super cheesy and filled with beef and sausage and topped with pepperoni then baked in the oven! It is full of yummy Italian flavors and only 7 net carbs per serving!”
KETO ASIAN NOODLE SALAD WITH PEANUT SAUCE
BY I BREATHE I’M HUNGRY: “This hearty, crave-worthy Keto Asian Noodle Salad is dressed with a Pad Thai style peanut sauce that tastes amazing on pretty much everything! Make it as is for vegetarian keto – or add some grilled chicken or shrimp to take it to the next level! Easily made vegan by replacing the fish sauce, this keto salad recipe is already egg and dairy free!”