A Must-Read Guide to the Best Keto Pasta
Does following a Keto diet mean you have to give up all your favorite pasta dishes? Not necessarily!
With a few clever twists, you can stay in ketosis while still enjoying classic pasta dishes like lasagna, spaghetti with meatballs, and chicken noodle soup.
By using low-carb alternatives instead of traditional grain-based pasta (aka pasta made with wheat or rice flour), you can create Keto pasta dishes which are naturally low in carbohydrates and Keto-friendly.
There are plenty of possibilities! You could add your Keto-friendly pasta to a comforting noodle casserole, top it with a hearty helping of bolognese, or keep it on stand-by for when you want to throw together a tasty pasta salad.
Here’s our easy guide to the best Keto-friendly pasta:
This article will show you easy ways to make Keto-friendly pasta at home – while also introducing you to the ready-to-eat Keto pasta options available at your grocery store. Then, we’ll run through what types of pasta you need to avoid.
And we’ll finish with some of our favorite Keto-friendly pasta recipes. So you can start using these tips and tricks at home!
What are the Best Keto-Friendly Pasta Alternatives?
1) Spiralized Veggies or Vegetable “Pasta”
Spaghetti squash, cucumbers, and zucchini all make great veggie noodles. And eggplant or cabbage can both be a tasty stand-in for lasagna sheets!
Wondering how to prepare these veggies? And how to serve them? Have a read through this detailed summary of the 6 best types of vegetables to turn into Keto pasta:
1. Spaghetti Squash
This is one of the most common Keto pasta alternatives, and with good reason! It’s super easy to prepare and you can top it with a variety of different sauces.
Registered Dietitian Brenda Duby, RD says, “Spaghetti squash is a winter squash that is gaining popularity as a lower calorie, lower carb alternative to pasta.” She notes some of the nutritional benefits of this vegetable, including beta carotene, and vitamins C, K, and B vitamins.
Spaghetti squash naturally forms thin spaghetti-like strands when cooked. All you have to do is bake your squash and then use a fork to gently scrape the strands off. Add a hearty marinara sauce to your plate, and dinner is served!
As you’ll notice when you eat it, spaghetti squash is on the sweeter side. It has about 2 grams of sugar and 3 grams of net carbs per 1/2 cup of spaghetti squash (1).
How to Make Spaghetti Squash Pasta
- Microwave it! One of the easiest ways of preparing spaghetti squash is to microwave it – for step by step instructions, check out our post How to Microwave Spaghetti Squash.
- Roast it! Pop your squash in the oven to give it a delicious and delicately sweet flavor. This cooking method will also crisp up your squash strands. For step by step instructions, check out our post on Coconut Oil Baked Spaghetti Squash.
2. Zucchini
Zucchini noodles (aka “zoodles”) are often a go-to for those in need of a pasta fix because their consistency so closely mirrors traditional wheat-based noodles.
There are lots of reasons to eat more zucchini on Keto. Registered Dietitian Patrick Quillin, PhD, RD says, “The summer squash also contains antioxidant and anti-inflammatory phytonutrients. This makes zucchini, also known as courgette, a nutrient-dense food that you should include in your diet.”
Another big benefit of zucchini noodles is that you don’t have to cook zucchini before using it as a noodle, unlike spaghetti squash. Plus, the mild taste and texture of zucchini can easily be disguised with a richly-flavored pasta sauce like bolognese. This is useful if you’re preparing dinner for picky eaters!
A spiralizer is the easiest way to make zucchini noodles. But if you don’t have one, there’s no need to fret: a simple vegetable peeler will also do the job. And if you want to make things even simpler, you can just cut the zucchini into slices to make thick “rounds” of pasta.
For an easy dinner dish, top your zucchini pasta with a delicious sauce or serve it alongside grilled chicken.
How to Make Zucchini Pasta
- Use a Spiralizer. Spiralizers are cheap and useful kitchen utensil to invest in. You can use them to make zucchini pasta or noodles out of other vegetables, too.
- Use a Potato Peeler. No spiralizer? No problem! You can create thick fettuccine-like zucchini noodles simply and easily by using a potato peeler.
- Use a Julienne Peeler. A julienne peeler is a little different from a potato peeler. Using it will give you lots thin strands of zucchini, instead of one long thick strand. Think “angel hair pasta” rather than “fettuccine”.
- Use a Food Processor Shredding Attachment. Have a food processor with a shredding attachment? Then you’ve got another easy method for creating zucchini noodles – although the strands will be shorter than if you use a peeler or spiralizer.
3. Cucumber
Cucumber noodles are very similar to zucchini noodles. However, the higher water content in cucumbers means you may end up with a slightly softer and wetter pasta.
When you’re creating your noodles, it’s best not to use the center seed part of the cucumber, as it contains a lot of water. That’s also why using a potato peeler (rather than the spiralizer or food processor) works best when you’re creating these noodles.
Cucumber noodles are especially great for creating salads. Chill the cucumbers in advance to create refreshing noodle salads in the summer months.
4. Bean Sprouts
Haven’t got time to spiralize your vegetables? Then bean sprouts are an ideal way to get your Keto-friendly pasta fix!
They already have a natural noodle-like shape and they’re fantastic at soaking up the flavor of any sauce, just like traditional pasta.
Try adding bean sprouts to your next batch of chicken soup or use them to bulk up a batch of sautéed zucchini noodles. With only about 3.5 grams of net carbs per cup (2), they’re a great way to add variety to your dish!
5. Eggplant (Aubergine)
Eggplant is a great choice when you need large lasagna noodle sheets.
Simply slice your eggplant lengthwise into thin sheets. You’ll find the eggplant sheets soften nicely with a quick parboil, and then you can use them as a base for your Keto-friendly version of lasagna.
Eggplant sheets will soak up the flavor of the tomato sauce they’re cooked in without imparting very much of their own flavor. So you’ll get all the zest of traditional lasagna, but with far fewer carbs!
Registered Dietitian Rachael Link, RD says, “Eggplant is incredibly versatile and can be easily incorporated into your diet. It can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning. It can also be used as a low-calorie replacement for many high-calorie ingredients. This can reduce your carb and calorie intake, all while increasing the fiber and nutrient content of your meal.”
6. Cabbage
Cabbage’s thick leaves make a great substitute for larger and wider noodle shapes, like lasagna. And they’re also a great way to add some bulk to your Keto pasta dishes.
Try using white, green, or red cabbage to bring new colors and textures to your favorite pasta recipes. It’s ideal for a Keto-friendly take on traditionally noodle-heavy casseroles or layered pasta dishes, like lasagna and ziti.
2) Shirataki Noodles
What’s better than a low carb noodle you don’t even have to cook? That’s exactly what makes shirataki noodles the ideal Keto “fast food”.
These thin and translucent noodles are a staple of traditional Japanese cuisine. They’re made from the root of the konjac plant (also known as devil’s tongue yam or elephant yam).
You can find shirataki noodles in many Asian or Japanese supermarkets – and you’ll often have the option to buy them either “dry” or “wet” (i.e. packaged in liquid).
The dry variety requires a quick parboil before eating, but wet shirataki noodles are ready to eat! You’ll find that the liquid they come in has a strong and distinctly fishy aroma, so be sure to rinse them well before using them.
3) Kelp Noodles
Kelp noodles are very similar to shirataki noodles, but with one important difference: despite their seaweed origins, they don’t have a fishy smell!
These Keto-friendly noodles are made from an edible seaweed. And just like shirataki noodles, you can buy both dry and wet varieties. You’ll find them for sale in many Asian grocery stores, as they’re popular throughout Asian cuisine (particularly in Japanese dishes).
Most kelp noodles only need a quick rinse or a quick parboil, and then they’re ready to eat, which makes them perfect when you’re in a hurry! They’re also a great go-to for anyone craving the firm, chewy texture of traditional wheat pasta.
4) Chicken Pasta or Noodles
That’s right: you can even make noodles from chicken itself! It might not be the most common option on this list, but it’s definitely a great way to create a high-protein pasta dish.
Here’s one recipe you can use to transform chicken into Keto-friendly pasta. Why not try it yourself next time you need a post-workout boost of protein?
What Types of Pasta Should You Avoid?
Most of the pasta you find in stores (like Italian spaghetti or Asian noodles) use grains, starches or rice as their main ingredient. Which means they’re high in carbohydrates and not keto-friendly. So you’ll need to steer clear of them!
These are the 4 main varieties of pasta you should avoid on a Keto diet:
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- Wheat Flour-Based Pasta (all forms)
Italian-style pasta is made with a specific type of wheat flour, known as durum. You might also see it referred to as pasta flour or even macaroni flour. The high carbohydrate content of durum wheat means that any traditional wheat-based pasta cannot be considered a Keto-friendly food.
Products made with durum wheat also have a relatively high glycemic index – which means they cause your blood sugar to spike. For example, durum wheat spaghetti has a Glycemic Index of 71 (3) – anything over 70 is considered high (4). And that’s all the more reason to avoid them.
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- Rice-Based Pasta
This type of pasta is commonly used in Asian cuisines. The most popular forms are Chinese mei fun (aka rice vermicelli) and ho fun (aka noodles). All types of rice-based pasta are naturally high in carbohydrates, whether they’re made with white, brown or wild rice. And that means they’re not Keto-friendly.
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- Egg Noodles or Pasta
Despite their name, egg noodles are not Keto. Almost all egg-based pasta still contains high levels of traditional wheat or rice flour. A higher proportion of the pasta dough is made of eggs (which is where the name comes from), but it’s just as unfriendly to a Keto diet as the other types of pasta we’ve mentioned on this list.
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- Couscous
Many people don’t realize couscous is actually a type of pasta, but it is! It’s made from small balls of traditional durum wheat flour. So couscous is just as high in carbohydrates as any other traditional wheat flour-based pasta (like ziti, linguini, or spaghetti).
What About Gluten-Free Pasta?
Just because a food is labeled gluten-free, that doesn’t necessarily mean it’s Keto-friendly.
Unfortunately, most of the gluten-free pastas you see in the stores will have to be avoided on a Keto diet. They might not contain gluten, but they do still contain carbs – they’re typically made with high carbohydrate flours, like rice flour. So you’ll need to keep them out of your shopping basket.
If you’re looking for store-bought Keto-friendly pastas, the two options you’ll generally be able to find are kelp noodles and shirataki (or Miracle) noodles. We covered both of these in detail earlier in this post.
Here are some Keto pasta recipes for you to enjoy:
Check out the quick video for a preview of the keto pasta recipes here…
Or click on the links below to jump straight down.
- Italian Meatball Zoodle Soup (Contains Dairy)
- Autoimmune Paleo Spaghetti Squash Chicken Pesto
- Creamy Avocado Pasta with Chicken and Asparagus
- Eggplant Lasagna
- Zucchini Noodles with Scallops and Bacon
- Cajun Shrimp Spaghetti
- Cheesy Zucchini Aglio e Olio (Contains Dairy)
- Coconut Oil Baked Spaghetti Squash
If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.
Ketogenic Pasta Recipes with Meat
Keto Crockpot Beef Stroganoff Recipe
– Keto Summit
Ingredients: beef roast, onion, garlic, parsley, white mushrooms, Kettle & Fire mushroom chicken bone broth, salt, pepper, cucumber, coconut milk/cream, Dijon mustard.
Who doesn’t love a crockpot recipe? This lip-smacking beef stroganoff recipe will definitely be getting added to your keto cookbook, with hearty ingredients and a warming satisfaction after eating. Traditional stroganoff has a whole bunch of non-keto ingredients which can be easily switched out and still yield ultra-yummy results. Popping ingredients into a crockpot is so simple, you’ll definitely want to try this recipe at least once!
Spaghetti Squash Bolognese
– Keto Summit
Ingredients: spaghetti squash, ground or minced beef, onion, tomato, fresh basil, garlic, coconut oil, salt, pepper.
Using spaghetti squash is a healthy alternative to traditional pasta and can be eaten just the same way. This low carb recipe is a perfect way to introduce squash into your children’s diet and they could even learn to love it as much as they love pasta. If you add in the basil at the end of the cooking time it helps to retain the full freshness of the flavor.
Asian Garlic Beef Noodles
– Paleo Flourish
Ingredients: onion, beef, avocado oil or coconut oil, tamari sauce, garlic, fresh ginger, cilantro, zucchini or shirataki noodles.
Ginger and garlic are the most common basic ingredients in Asian cuisine and they make this dish taste so good! This keto noodle recipe is quite quick to make, giving you a speedy, tasty meal for unexpected dinner guests or after a busy day at work. The aromas from the beef will definitely make your mouth water! Try using a red onion instead for a gentler, slightly sweeter taste.
Eggplant Lasagna
– Paleo Flourish
Ingredients: ground pork, ground beef, onion, garlic, tomatoes, tomato paste, basil, fresh parsley, fresh oregano, fresh thyme, fennel seeds, eggs, coconut oil, salt, eggplant.
This is another versatile keto recipe – swap the meats for your favorites or use zucchini instead of eggplant if you prefer. Fresh herbs add such amazing flavors to any dish that the resulting plate is appealing to the eye. Plus they give off wonderful aromas that will get your taste buds tingling before you even taste this lasagna!
Pan Fried Tuscan Chicken Pasta
– Paleo Flourish
Ingredients: chicken breasts, egg, salt, black pepper, garlic powder, Italian seasoning, cherry tomatoes, basil leaves, olive oil or avocado oil, zucchini.
Here is another quick recipe that is full of fresh flavors! Because the chicken is cooked quickly it keeps all its flavor and doesn’t dry out. Also basil and tomato is really a match made in heaven, so adding them to this pasta dish is a great idea. Basil is easy to grow in pots in the kitchen so you could have a source of freshness to add to soups and sauces any time.
Chicken Noodle Soup
– Paleo Flourish
Ingredients: chicken broth, chicken breast, avocado oil, celery, green onion, cilantro, zucchini, salt.
Chicken noodle soup is a favorite with so many of us, children included! This is a perfect recipe to encourage the kids to eat more veggies – they don’t even think of the ‘noodles’ as vegetables! You can use a potato peeler to create thin strips, or treat yourself to a spiralizer and have fun making this.
Thai Chicken Pad See Ew
– Paleo Flourish
Ingredients: chicken breast, green onion, broccoli florets, ginger, tamari sauce, garlic, cilantro, coconut oil, cucumber, salt.
Noodle dishes can be some of the tastiest meals but many noodles just aren’t great for a keto diet – here’s where cucumber comes in. Use a Spiralizer or shredder to create cucumber strips which are the perfect replacement for rice noodles. This Pad See Ew is full to the brim with nutritious, healthy goodies, with protein, vitamins C and K, folic acid and even anti-inflammatories – not to mention it’s super colorful, so it is pleasing to the eye as well as the stomach!
Paleo Creamy Tomato Pasta
– Paleo Flourish
Ingredients: chicken breasts, ghee or coconut oil, tomatoes, basil, coconut milk, garlic, salt, zucchini or spaghetti squash.
This is a quick and easy recipe which is ideal for a fast meal after a busy day. It can also be made quite cheaply so it is a great meal for students! The rich flavors of tomato and fragrant basil are so appealing and make this dish taste amazing. If you don’t have a spiralizer it doesn’t matter, you can simply shred the zucchini in a food processor or using a grater.
Sausage Goulash with Low Carb Pasta
– Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: shiratake ziti noodles, onion powder, garlic, bulk sausage, tomatoes, celery, stevia, salt, chili powder.
This yummy goulash is full of flavor, with sausage, tomato and a bit of chili powder (which you could opt to leave out if you’re not fond of spicy food) and using shiritake noodles means this dish stays low-carb. Since goulash is traditionally enjoyed as a sort of stew-soup, then you don’t need to include the noodles if you prefer it without.
Italian Meatball Zoodle Soup (Contains Dairy)
– Peace, Love and Low Carb
Photo Credit: Kyndra from Peace Love and Low Carb
Ingredients: beef stock, zucchini, celery, onion, carrot, tomato, garlic salt, ground beef, Parmesan cheese, garlic, egg, fresh parsley, sea salt, onion powder, Italian seasoning, dried oregano, black pepper.
This is another soup-based recipe which is great for using up leftover vegetables from weeknight dinners. To get a good texture for your meatballs, you could add some ground pork in with the beef. If you don’t have a spiralizer, you can buy zoodles for this recipe.
Zucchini Pasta with Bacon Pesto
– Autoimmune Wellness
Photo Credit: Autoimmune Wellness
Ingredients: smoked bacon, garlic, mint leaves, basil leaves, flat leaf parsley, olive oil, zucchini, sea salt.
Making bacon from pesto is something you have to try at least once – when bacon is cooked and left to crisp while it cools, it can be blended into a yummy, crunchy pesto when mixed with oil. The pesto is a great sauce for zoodles or any other vegetable pastas you fancy making.
Sun-Dried Tomato Pesto and Sausage Pasta
– Fed and Fulfilled
Photo Credit: Fed and Fulfilled
Ingredients: zucchini, Italian sausage, onion, olive oil, garlic, sun-dried tomatoes in oil, fresh basil leaves, fresh parsley, pine nuts, lemon juice, diced tomatoes, oregano, garlic powder, salt, pepper.
One of the greatest advantages to using zucchini to make your spaghetti is that it is ready much quicker than pasta. The pesto in this recipe uses tomatoes, parsley and pine nuts to make a tasty sauce for any dish, but it works particularly well with sausage.
Autoimmune Paleo Spaghetti Squash Chicken Pesto
– Empowered Sustenance
Photo Credit: Empowered Sustenance
Ingredients: spaghetti squash, chicken breast or thighs, coconut oil, basil, arugula, olive oil, lemon juice, garlic, sea salt.
The pesto in this recipe is actually nut free, which is perfect for anyone who suffers with a nut allergy. Chicken is the perfect addition to a pesto based dish, especially when it is flavored with sweet basil and peppery arugula. Spaghetti squash is used to replace pasta in this recipe and is made with baked squash which gives it an authentic al-dente texture.
AIP Paleo Spaghetti with Meat Sauce
– The Health Nut Mama
Photo Credit: The Health Nut Mama
Ingredients: spaghetti squash, hamburger, olive oil, onions, garlic, sea salt, Italian seasoning, black olives, mushrooms, baby spinach, nutritional yeast (optional).
This meaty-sauced spaghetti dish is flavored with black olives, garlic, spinach, and mushrooms, with not a sniff of tomato, but you won’t miss that at all with so much yumminess going on. Using squash as spaghetti is a great way to replace pasta in this dish, however, you could opt for zoodles if you prefer.
Bacon Herb Spaghetti Squash “Pasta” Salad
– The Curious Coconut
Photo Credit: The Curious Coconut
Ingredients: spaghetti squash, bacon grease or lard, unrefined salt, dried thyme, black pepper, celery salt or dried marjoram, dried sage, fresh oregano, cooked bacon.
Not all pasta dishes have to be served hot – this spaghetti squash dish is a cold, filling dish which is perfect for a warm summer day when you’re a little too hungry to settle for a simple salad. Make a big batch and pop it in the fridge ready for the whole house’s lunch to go tomorrow!
Zucchini Noodle Bolognese
– Cavegirl Cuisine
Photo Credit: Michelle from Cavegirl Cuisine
Ingredients: zucchini, mild Italian sausage, avocado oil, water, orange bell pepper, ramps or (diced onion + garlic), pearl or roma tomatoes, sea salt, black pepper.
Spaghetti bolognese is one of those traditional Italian pasta dishes which will bring back fond memories for many, but you can make a healthier, Keto-friendly version of this at home. Instead of using ground beef, Italian sausage gives a slightly different flavor to this classic.
Creamy Avocado Pasta with Chicken and Asparagus
– The Healthy Foodie
Photo Credit: Sonia from The Healthy Foodie
Ingredients: zucchinis, chicken breast, Himalayan salt, black pepper, endive, asparagus spears, walnuts, parsley, avocado, full fat coconut milk, water, lemon juice, thyme.
Zucchini noodles make a delicious and healthy alternative to traditional pasta and, as they have a delicate flavor, are an ideal partner for rich sauces, or in this case a creamy avocado sauce. Spiralizers are easy to buy now and are such fun to use – a great way to get the kids involved in the kitchen too!
Bacon Basil Zucchini Pasta
– The Paleo Mom
Photo Credit: Sarah from The Paleo Mom
Ingredients: zucchini, salt, bacon grease, fresh basil, garlic cloves, walnuts.
Although this is technically a vegetable dish, it has been listed in this section because the recipe calls for bacon grease. You also have the option to add in crispy bacon bits too in order to make this keto pasta dish even more delicious. And if you choose to add in the walnuts, just be careful to keep stirring them to stop them from burning.
Autoimmune Paleo Pesto Chicken and Spaghetti Squash
– Empowered Sustenance
Photo Credit: Empowered Sustenance
Ingredients: spaghetti squash, boneless skinless chicken breast or thighs, coconut oil (or other cooking fat), basil, arugula, olive oil, lemon juice, garlic, sea salt.
Once again, squash comes in to save the day (or should we say save the dish?) by providing a brilliant “pasta” base for a tasty meal. You may also think of pesto with having pine nuts in the ingredients, but you won’t find those here! This yummy chicken pasta dish is completely gluten and nut-free so you can keep everyone happy around the dinner table.
Seafood Pasta Recipes
3-Ingredient Creamy Keto Salmon Pasta Recipe
– Keto Summit
Ingredients: coconut oil, smoked salmon, zucchinis, mayo.
Get a good dosage of salmon and all of its tasty health benefits with this creamy keto salmon pasta dish. Using only 3 ingredients (+ coconut oil to cook with) you can have dinner ready within minutes – perfect to prepare after a busy day at work. Instead of using squash, this recipe uses zoodles (zucchini noodles) to make a stand-up replacement for pasta which is also packed with way more healthy nutrients!
Garlic Shrimp Zucchini Pasta
– AIP Sisterhood
Photo Credit: Sweet Potatoes & Social Change
Ingredients: zucchini, olive oil, garlic, onion, basil, oregano, pre-cooked shrimp, salt.
An often overlooked ingredient in a pasta dish is shrimp, but it makes a really yummy meal and also something you’d be proud to serve to any dinner guests you might have. Colorful shrimp also look amazing next to your spiralized spaghetti veg! If you need more quick-to-make recipes in your repertoire, then give this a try.
Garlic Roasted Shrimp with Zucchini Pasta
– Cook Eat Paleo
Photo Credit: Lisa from Cook Eat Paleo
Ingredients: shrimp, olive oil, ghee, garlic, lemon juice, lemon zest, salt, ground pepper, zucchini.
Shrimp is a fabulous ingredient to serve with keto pasta as it gives a real diversity if texture to the dish. It also gives you a lighter option than using beef and could even be spiced up a bit if you like with the addition of some chili flakes. And of course we all know how well lemon goes with fish!
Zucchini Noodles with Scallops and Bacon
– Meatified
Photo Credit: Rach from Meatified
Ingredients: bay scallops, bacon, zucchini, garlic powder, green onions, lemon juice, sea salt, black pepper.
What an impressive dish this is! The tiny scallops and meaty bacon pieces make this a meal to impress for a dinner party or celebration. Because the zucchini noodles do not have a strong flavor, don’t be tempted to skimp on the seasoning as they take on stronger flavors really well. If you can’t find the tiny scallops then use large ones and slice them through the middle.
Zucchini Pasta with Shrimp
– Paleo Running Momma
Ingredients: zucchinis, shrimp, salt, smoked paprika, cooking fat of choice, diced tomatoes, olive oil, garlic, Italian seasoning, fresh basil, crushed red pepper.
The smoked paprika in this recipe helps give you a delicious smokey flavor that goes well with the shrimp. If you can’t find smoked paprika, then regular paprika also works well. To prepare the zucchini you can use a mandolin, a shredder setting on a food processor or why not try investing in a spiralizer!
Cajun Shrimp Spaghetti
– Meatified
Photo Credit: Rach from Meatified
Ingredients: shrimp, zucchini, onion, coconut milk, stock, arrowroot starch, cajun seasoning, garlic powder, black pepper, olive oil.
Shrimp has long been an ingredient associated with Cajun cuisine and this recipe is no different. The shrimp can easily handle the Cajun seasoning. The shrimp also gives you a lovely meaty texture which goes so well with the softer texture of the zucchini. If you prefer, you could use red onion to add a different color and a gentler flavor, but because of the spice the white onion tastes great.
Zoodles with Sardines, Tomatoes and Capers
– I Breathe I’m Hungry
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: sardines packed in olive oil, extra virgin olive oil, garlic, ripe tomatoes, capers, zucchini noodles, salt, pepper, parsley.
Sardines are a great source of omega-3, making them a great addition for increasing the health benefits of your food. They have quite a strong flavor which is great when teamed with the zoodles and capers, giving a Mediterranean-type taste. This meal is gluten, dairy and egg-free, so is a perfect option for guests or family members who have health difficulties.
Vegetarian Ketogenic Pasta
Easy Paleo Spaghetti Recipe with Tomato Sauce
– Paleo Flourish
Ingredients: onion, tomatoes, Italian seasoning, bell pepper, zucchini, garlic, basil, olive oil, salt, pepper, cucumber.
If you want to try this meal with something other than zoodles, then definitely give shirataki noodles or spiralized cucumber a try (I have and it’s great). This is such a simple dish which can be on the table, ready to eat in minutes. If you’re not going for a veggie dish, you could always add ground beef or sausage.
Coconut Oil Baked Spaghetti Squash
– Paleo Flourish
Ingredients: spaghetti squash, coconut oil.
This is a basic recipe for cooking spaghetti squash to which you can add protein and sauce of your choice. Spaghetti squash can also be micro-waved, but the oven-cooked way tastes better. It is also a great way to introduce the kids to eating healthier options than traditional pasta!
Zucchini Live-pasta with Sorrel, Basil and Hemp-seed Pesto
– The Nourished Caveman
Photo Credit: Vivica from The Nourished Caveman
Ingredients: fresh garlic, sorrel leaves, fresh basil, raw hemp seeds, extra virgin olive oil, zucchini.
In this recipe, Vivica has used raw zucchini noodles, but you could saute or steam them if you prefer. Hemp seeds are used in place of pine nuts when making the pesto for this recipe safe for those with nut allergies.
Zucchini Noodles Salad with Parmesan & Walnuts (Contains Dairy)
– I Breathe I’m Hungry
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: spiralized zucchini noodles, fresh radicchio, fresh parsley, parmesan cheese, walnuts, avocado oil or light olive oil, fresh lemon juice, fresh garlic, granulated sugar substitute (use swerve), Kosher salt, pepper.
Here is another pasta dish which doesn’t require any cooking at all and results in a sort of pasta. If you’re hosting a summer party, then this would be a perfect dish to whip out and use as a pasta-fied take on a salad. Leave parmesan in a separate bowl to serve, to suit those who are following a dairy-free diet.
Cheesy Zucchini Aglio e Olio (Contains Dairy)
– Wicked Stuffed
Photo Credit: Amanda from Wicked Stuffed
Ingredients: zucchini noodles (zoodles), garlic olive oil, salted butter, garlic, red pepper flakes, red pepper, basil, parmesan cheese, asiago cheese, salt, fresh cracked pepper.
Aglio e olio means garlic and oil, which are the ingredients that form the base for the pasta sauce in this recipe. Zoodles are used in place of wheat-y spaghetti, but you could try it with squash or shirataki noodles. If you like black olives, traditionally this dish is made with them, so you could add a few in!
Cold Sesame Cucumber Noodle Salad
– Ketogasm
Photo Credit: Tasha from Ketogasm
Ingredients: cucumbers, salt, sesame oil, rice vinegar, sesame seeds.
A super simple recipe – this cold cucumber noodle salad is flavored with a hint of vinegar and some yummy sesame. This is a great meal to take into work for lunch or to enjoy at a picnic as it’s super refreshing and perfect for the summer months. You could also serve this as a side to some chicken or fish.
Deli-Style Italian Pasta Salad
– Grazed and Enthused
Photo Credit: Grazed & Enthused
Ingredients: zucchini noodles, artichoke hearts, black kalamata olives, red onion, extra virgin olive oil, balsamic vinegar, dried oregano flakes, dried dill, sea salt.
Sunny days are often the days when you want something refreshing to eat, but you might still be after something hearty to eat. This Italian pasta salad is the dish you’re looking for – with a whole host of great flavors AND it only takes 10 minutes to make. Zoodles really are a great pasta replacement, but this recipe would also taste great with cucumber noodles.
Zucchini Pasta Pesto
– Cook Eat Paleo
Photo Credit: Lisa from Cook Eat Paleo
Ingredients: zucchini, roasted garlic walnut pesto, cherry tomatoes, fresh basil, sea salt.
Sometimes a simple dish like this is just what we need – packed with fresh flavors and so tasty it will keep you coming back! Pesto makes a great addition to a pasta dish and this recipe is a great way to use up home-grown basil and tomatoes. This makes a great meal on its own or you could add some protein by including chicken or shrimp.
Zucchini Pasta with Avocado Cream Sauce
– Running To The Kitchen
Ingredients: zucchini, avocado, cucumber, lemon juice, garlic, coconut milk, basil, salt, pepper, cherry tomatoes.
This dish makes a lovely side dish to be served on summer evenings. It’s full of fresh flavors and can be used along with grilled chicken or fish. The colors are so appealing, thanks to the basil and tomatoes and the taste is zingy because of the lemon juice. The zucchini can be cut with a spiralizer or mandolin.
Zucchini “Pasta” with Coriander and Cashew Pesto (Contains Dairy)
– Wholesome Cook
Ingredients: coriander, garlic, red long chili, raw cashews, Parmesan cheese, macadamia oil, sea salt flakes, black pepper.
Pesto can always be associated with fresh flavors, and this pasta dish is a light a fragrant option for a summery dinner. This is a vegetarian dish but could also be served with pulled pork or chicken for extra protein. If you don’t like chili, then simply leave it out and enjoy the natural herby freshness from the coriander
Zucchini Noodles with Vodka Sauce
– My Heart Beets
Photo Credit: Ashley from My Heart Beets
Ingredients: tomato sauce, coconut milk, onion powder, garlic powder, dried basil, red pepper flakes, salt, black pepper, olive oil, zucchini, avocado oil, Prosciutto and goat cheese (optional).
Sometimes you just have to have pasta with sauce. This keto pasta recipe gives you a rich and creamy tomato sauce which is delicious on its own. If you want some protein as well, you can drop it in for a more filling meal.
Live Pasta with Agretti and Lemon
– The Nourished Caveman
Photo Credit: Vivica from The Nourished Caveman
Ingredients: extra virgin olive oil, garlic cloves, lemon juice, lemon zest, agretti, zucchini.
Agretti is a vegetable specific to Italy and is not that easy to find, although it is well worth searching it out. If you can’t find it you can substitute spinach. Some folks prefer their zucchini noodles cooked to make them softer. If this is you then simply cook them for a couple of minutes. But be careful not to move them around too much or they will break up.
Shirataki Noodle Macaroni and Cheese (Contains Dairy)
– Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: shiratake ziti Miracle Noodles, cheddar cheese, coconut milk, heavy cream, egg, Dijon mustard.
If there is one food which springs to people’s minds when you say comfort food, then mac ‘n’ cheese is probably it. If you’re allowing dairy in your diet, then why not try out this recipe? Shirataki noodles make a brilliant pasta substitute, but you have to make sure you prepare them perfectly to get maximum enjoyment. Low Carb Yum’s recipe is a definite family dinner winner which will keep every tummy happy.
