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33+ KETO PASTA RECIPES

KETO PASTA RECIPES

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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. 

Table of Contents

WHAT IS THE NUTRITIONAL VALUE OF KETO PASTA RECIPES?

The nutritional value of each pasta option varies:

Zoodles, made from zucchini, are low in calories, offering about 18 calories per cup, along with 1 gram of protein, 3 grams of net carbs, and less than 1 gram of fat. They are rich in vitamins and minerals, including Vitamin C, B6, folate, Vitamin K, potassium, manganese, magnesium, and phosphorus.

Fat Head Pasta can have around 330 to 370 calories, 11 to 13 grams of protein, 27 to 30 grams of fat, and 3 to 4 grams of net carbs per 100 grams of dough. It provides a satisfying texture reminiscent of traditional pasta.

Almond Flour Pasta, popular for its delicious taste, contains approximately 150 to 200 calories, 6 to 8 grams of protein, 10 to 12 grams of fat, and 6 to 8 grams of net carbs per 2-ounce serving. It is higher in nutritional content compared to zoodles and fat head dough, offering healthy fats.

Shirataki Noodle Pasta, known for its unique texture, is very low in calories, with about zero to 10 calories per 4-ounce portion, along with 1 gram of protein, less than 1 gram of fat, and less than 1 gram of net carbs.

Spaghetti Squash Noodles are nutritious, with only 42 calories per cup, 8.2 net carbs, 1 gram of protein, and zero fat. They are rich in vitamins and minerals, including Vitamin C, A, B6, folate, potassium, manganese, and vitamin K.

WHAT ARE THE BEST PASTA NOODLES FOR KETO HEART HEALTH?

KETO LOW-CARB FRESH PASTA WITH FRESH TOMATO SAUCE & CAPERS

KETO LOW-CARB FRESH PASTA WITH FRESH TOMATO SAUCE & CAPERS

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 NON-ALC WINES HARMONIZE WITH KETO PASTA RECIPES?

Enhance your Keto Pasta Recipes with thoughtfully chosen non alcoholic wine pairings that elevate the flavors of each sauce:

For the bright acidity of Raw Tomato Sauce, opt for a non-alcoholic white wine with a light, fruity profile such as a blended wine, Pinot Grigio, Pinot Gris, or Sauvignon Blanc. Alternatively, consider a non alcoholic Pinot Noir to complement the dish’s vibrant flavors.

Delight in the tangy richness of Marinara Sauce by pairing it with a zero alcohol white wine or a non alcoholic Pinot Noir. These options harmonize beautifully with the sauce’s savory complexity, enhancing every bite with their subtle nuances.

Savor the bold flavors of Puttanesca Sauce with a non-alcoholic Italian red wine or Pinot Noir. These choices perfectly balance the sauce’s acidity and saltiness, creating a memorable dining experience without the alcohol content. Prepare to enjoy a delightful culinary journey that celebrates the art of pasta and wine pairing, minus the alcohol.

Zero Alcohol Wine Tips: 

Alcohol and Ketosis:

To support your Keto diet or low-carb lifestyle, choose quality, non-alcoholic wines that are low-carb and low sugar. Alcohol does not support a keto diet or low-carb lifestyle. Your liver processes alcohol before nutrients, pausing ketone creation and slowing the 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. This can cause you to eat more.

Alcohol and Health:

Did you know that when you drink alcohol, your liver has to work extra hard to break it down? This can cause damage to your liver and increase your risk of health problems like inflammation and cancer, especially if you drink a lot. Plus, alcohol can mess with your blood sugar levels, leave you feeling dehydrated, and throw off your body’s normal functions.  

Non-Alcoholic Wine and Health Benefits:

Non alcoholic wines with few carbs and little sugar are great for your health. They help you manage your weight, control your blood sugar, and keep you hydrated. Plus, they have important nutrients and antioxidants from grapes that can lower your risk of health problems like heart disease. And, since they don’t have alcohol, they’re perfect for socializing without any negative effects, which can help you feel happier and less stressed.

Big Fat Whites:

KETO PASTA RECIPES

Various Keto pasta sauces pair well with full-bodied white wines:

Alfredo Sauce, known for its creamy richness from butter, heavy cream, garlic, and Parmigiano, complements full-bodied white wines like barrel-fermented and aged Chardonnay, Viognier, Fiano di Avellino, Gavi, Soave Classico, Greco di Tufo, and Trebiano Spoletino. These wines balance the sauce’s fattiness and saltiness with their weight and acidity.

Pesto Sauce, featuring olive oil, Parmigiano, garlic, pine nuts, and fresh basil, also matches well with full-bodied whites like Chardonnay and Viognier. Their weight harmonizes with the sauce’s richness and offsets the saltiness of the cheese.

Carbonara Sauce, made with eggs, Pecorino Romano cheese, pancetta or bacon, and black pepper, pairs nicely with full-bodied white wines that can balance the sauce’s fattiness and saltiness. Chardonnay, Viognier, Fiano di Avellino, Gavi, Soave Classico, Greco di Tufo, and Trebiano Spoletino are suitable choices.

Similarly, Vodka Sauce, featuring tomatoes, cream, vodka, and sometimes red pepper flakes, complements full-bodied whites like Chardonnay and Viognier, balancing the sauce’s richness with their weight and acidity.

Mushroom Cream Sauce, made with cream, mushrooms, garlic, and sometimes white wine, pairs well with full-bodied white wines like Chardonnay and Viognier, balancing the sauce’s richness and saltiness with their weight and acidity.

Full-Bodied Reds:

Keto Pasta Recipes

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:

This sauce is 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: 

Alcohol and Ketosis:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Alcohol does not align with a keto diet or low-carb lifestyle. Your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food. This can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Additionally, alcohol consumption stimulates the appetite, potentially causing overeating.

Alcohol and Health:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Moreover, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Furthermore, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

Non-Alcoholic Wine and Health Benefits:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They aid in weight management, blood sugar control, and hydration. Additionally, they contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

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 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 LOW-CARB FRESH PASTA SALMON

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

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 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 Japanese Crab Noodle Salad

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 ZOODLE CAPRESE SALAD

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 TUNA-CHEDDAR PASTA CASSEROLE

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 COLD PASTA SALAD

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

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 LASAGNA NOODLES

BY HIP 2 KETO: “Keto lasagna noodles are our new not-so-guilty pleasure!”

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 VIETNAMESE PHO SOUP

BY A SPICY PERSPECTIVE: “Low Carb Vietnamese Pho Soup Recipe – A traditional beef pho soup recipe with low carb noodle options to fit into keto and paleo diets.

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 ZOODLE LO MEIN STIR FRY

BY LOW CARB QUICK: “If you’re looking for the perfect Asian-inspired keto zoodles lo mein stir fry recipe, look no further. This is the best zoodles stir fry and it’s fast and easy, just like my zoodle pasta dish and inside out egg roll.

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!”

KETO PASTA WITH WHITE CLAM SAUCE

BY BOBBI’S KOZY KITCHEN: “This keto pasta with white clam sauce is heavenly, with lots of garlic, olive oil, white wine, and clams for a delicious low-carb version of a classic Italian pasta dinner! Made with mostly pantry ingredients, this easy recipe is quick enough for a weeknight dinner but elegant enough to serve company.”

WHAT ARE SOME OTHER KETO LOW-CARB RECIPES YOU CAN ENJOY?

Korean Short Ribs

Coconut Coasted Drumsticks

Parmesan Crusted Chicken Wings

Bacon-Wrapped Chorizo

Keto Low-Carb BBQ Pork

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