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KETO LOW-CARB COLD PASTA SALAD 2

KETO LOW-CARB COLD PASTA SALAD WITH HAM

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Keto cold pasta salad is so enjoyable in all seasons with barbecued or roasted proteins like chicken, duck, lamb, beef, or even grilled fish.  When following a Keto Low-Carb path, we almost must concede to the fact that pasta — with that al dente nature — is forbidden.  But that’s not the case.  I’ve tweaked this recipe to provide Keto pasta noodles that are high in healthy fat and low in carbs. These Keto, Low-Carb noodles are thicker and not like wheat pasta, but have their own lovely taste profile.  Dense.

WHAT IS THE TASTE PROFILE OF KETO COLD PASTA SALAD ?

This Keto cold pasta salad has lots of taste and flavors taking place.  There are two main tastes, the natural Dijon mustard bite and the tanginess (fresh lemon) found in the mustard dressing.  Mustard and ham naturally harmonize.  This hint of lemon tanginess sings alongside the light saltiness of the sodium-reduced ham.  The onion and red pepper add crunchiness.  The noodles are dense and chewy and satisfying.  So there are lots of tastes and flavors hanging out in this cold pasta salad.

WHAT IS THE NUTRITIONAL VALUE PER SERVING (BASED ON 4 SERVINGS)?

ALMOND FLOUR PASTA NUTRITION

Zoodles also an option.  However, for me, they do not satisfy that al dente craving. Don’t get me wrong, I do like zoodles in summer cold pastas drizzled in a light oil.  Refreshing!  But not al dente.

WHAT ARE THE KETO PASTA’S MAIN INGREDIENTS?

The main ingredients in this Keto cold pasta salad are almond flour, xanthan gum, flax meal, and eggs. 

HOW ARE THE KETO PASTA NOODLES PREPARED? 

These Keto pasta or noodles are very dense and filling. Make the dough in a bowl and by hand or in a food processor or mixer. (Mixer is easiest.) Place all ingredients in the bowl.  Mix well. If making by hand pull the dough together with your hands. Start with 2 ½ cup of almond flour.  Add more if needed.  Dough should be firm. Transfer to a clean bowl.  Cover and refrigerate for 24 hours. 

When ready to use, cut the dough in half.  Cover half of the dough ball with a wet cloth.  Transfer the other half to a large piece of parchment paper.  Flatten the ball on the parchment. Using the flat side of a long knife or pastry cutter, shape the ball into a 4” X 4” square. Top the square with another sheet of parchment paper. Using a rolling pin, and roll out a square about 8” X 8”. Lift the top parchment paper. Using a long knife or pizza cutter, cut the dough into 1/8th-inch noodles. 

When ready to dine, boil the water.  Add olive oil to water.  Add the noodles.  Boil the noodles for 3 minutes. Drain the noodles in a colander and run cool water over them to prevent sticking. 

WHAT ARE THE TIPS TO MAKE THE BEST KETO LOW-CARB NOODLES?

Make sure the sauce or soup is ready to go before you cook the noodles.

Use more boiling water than you normally would for wheat-based noodles.  This ensures the noodles won’t stick together.

Gently drop the noodles into the water.  Using a rubber spatula swirl the water slowly and cook the noodles for 30 seconds.  If you cook the noodles for too long they will fall apart.

Rinse the noodles under cool water, so they don’t stick together.

WHAT WINE HARMONIZES WITH KETO COST PASTA SALAD?

If you are not so strict you may want to include a glass of non alcoholic wine with this Keto Cold Pasta Salad.  Summer dining demands a chilled wine.  You can go with a white or light, fruity red meant to be chilled for an hour in the refrigerator before serving.  The tastes and flavors of this salad requires a wine with decent acidity to offset the bite of Dijon and saltiness of the ham.   Examples include de-alcoholized Sauvignon Blanc or Riesling.

Zero Alcohol 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. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, 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, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, 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. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, 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 not only aid in weight management, blood sugar control, and hydration but also 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.

WHAT KETO LOW-CARB CAN I ENJOY?

KETO LAZY ZOODLE CAPRESE SALAD

KETO LAZY ZOODLE CAPRESE SALAD

Tuna Cheddar Pasta Casserole

Turkey Pot Pie

Zoodle Caprese Salad

Matzo Ball Soup

Japanese Crab Noodle Salad

Caesar Cobb Salad

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

  • Small bowl: For preparing the homemade mayonnaise.
  • Whisk or immersion blender: For mixing the ingredients and emulsifying the mayonnaise.
  • Measuring spoons: For accurately measuring the ingredients for the mayonnaise.
  • Mixing bowl: For preparing the Keto pasta or noodles dough.
  • Food processor or mixer (optional): For easier mixing of the dough.
  • Plastic wrap or cover: For covering the dough while it refrigerates.
  • Rolling pin: For rolling out the dough.
  • Parchment paper: For rolling out and cutting the dough into noodles.
  • Long knife or pizza cutter: For cutting the dough into noodles.
  • Large pot: For boiling water to cook the noodles.
  • Colander: For draining the cooked noodles.
  • Salad bowl: For preparing the salad.
  • Serving bowls: For serving the salad with noodles.
  • Refrigerator: For chilling the salad and noodles before serving.

HOW DO YOU PREPARE KETO LOW-CARB COLD PASTA SALAD?

KETO MAYONNAISE

Prepare homemade mayo or buy your favorite. Watch video.

KETO LOW-CARB COLD PASTA SALAD

Prepare the noodles. See video.

KETO LOW-CARB COLD PASTA SALAD

Cut up all veggies and add to a bowl with noodles.

Fold veggies, noodles and mayo together. Refrigerate until needed.

HOW DO YOU MAKE HOMEMADE KETO LOW-CARB MAYONNAISE?

You can use any mayo you prefer. However, if you want to prepare delicious homemade mayo with no preservative here is a video to show you how to make Keto Low-Carb Mayo:

HOW DO YOU MAKE KETO LOW-CARB PASTA?

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KETO LOW-CARB COLD PASTA SALAD

KETO LOW-CARB COLD PASTA SALAD


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Description

Keto Low-Carb Cold Pasta Salad 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 cold pasta salad paired with wine, check out this recipe!


Ingredients

Scale

Mayo:

Yolks from 2 to 3 eggs

2 tablespoons Dijon mustard

1 tablespoon fresh lemon juice

1 cup olive oil or avocado oil

1 teaspoon fresh lemon juice (optional)

Noodles:

3 cups almond flour

3 teaspoons Xanathan Gum

1/4 cup ground flax meal

4 large eggs

1 teaspoon olive oil (for water)

Salad:

2 cups cubed cooked ham

1/2 red pepper, diced

3 scallions, chopped

1/2 cup homemade Keto mayo (see recipe above)


Instructions

  • To prepare mayo, make sure eggs and oil are at room temperature.   n the small bowl add yolks, mustard, lemon juice and season with freshly ground black pepper.  Use an immersion blender or balloon whisk for 30 seconds until the yolks are thick.  Whisk or blend for another 20 seconds.  While whisking or blending, add tiny drops of the oil into the mixture.  Just drops.  Keep whisking or blending.  Do this until you’ve added 1/4 cup of the oil.  This is important for proper emulsification.  Otherwise, the oil will split from the other ingredients.  When the mixture begins to thicken and emulsify, continue to add the rest of the oil now at a steady pace in a stream.  When all the oil has been added, scrape the bottom and sides of the bowl and process for an extra 10 seconds.  Cover and set in the refrigerator until needed.
  • Taste mayonnaise.  Add more lemon juice or vinegar is you like a tangy version.
  • These Keto pasta or noodles are very dense and filling. Make the dough in a bowl and by hand or in a food processor or mixer. (Mixer is easiest.) Place all ingredients in the bowl.  Mix well. If making by hand pull the dough together with your hands. Start with 2 ½ cup of almond flour.  Add more if needed.  Dough should be firm. Transfer to a clean bowl.  Cover and refrigerate for 24 hours. 
  • When ready to use, cut the dough in half.  Cover half of the dough ball with a wet cloth.  Transfer the other half to a large piece of parchment paper.  Flatten the ball on the parchment. Using the flat side of a long knife or pastry cutter, shape the ball into a 4” X 4” square. Top the square with another sheet of parchment paper. Using a rolling pin, and roll out a square about 8” X 8”. Lift the top parchment paper. Using a long knife or pizza cutter, cut the dough into 1/8th-inch noodles. When ready to dine, boil the water.  Add olive oil to water.  Add the noodles.  Boil the noodles for 3 minutes. Drain the noodles in a colander and run cool water over them to prevent sticking. 
  • To prepare salad, add the ham, pepper, and scallions.  Cover and refrigerate.  Just before serving fold in the mayo.  Serve chilled. Add to noodles diced ham, red pepper, and scallions.  Set in the refrigerator to cool.  Before serving add XX cup of homemade mayo.  Serve. 

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 3 grams of net carbs. (This does not include the nutritional value for the mayo.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.) 
  • When calculating the nutritional value of this recipe, be sure to include the nutritional value for the mayo.  The recipe uses about 1/4 cup.  Here is the nutritional value of one cup of the homemade mayo: 
  • 480 calories
  • 54.1 total fat
  • 8.5 saturated fat
  • 157 cholesterol
  • 96 sodium
  • 1.5 carbs
  • 0.3 fiber
  • 0 sugars
  • 2.4 proteins
  • Prep Time: 30
  • Category: KETO LOW-CARB
  • Method: MIXING
  • Cuisine: LUNCH, BRUNCH, DINNER

Nutrition

  • Serving Size: 1
  • Calories: 125
  • Sugar: 1
  • Sodium: 572
  • Fat: 4
  • Saturated Fat: 1
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 26.8
  • Fiber: 18.7
  • Protein: 18
  • Cholesterol: 44

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