Keto substitutes for pasta & noodles

Net carbs compared

Pasta (1 cup cooked) 36 g

Zucchini noodles (1 cup spiralized) 2.6 g

Shirataki noodles (1 package (drained)) 0 g

Hearts of palm pasta (1 cup) 3.2 g

Spaghetti squash (1 cup cubed (raw)) 5.5 g

Cabbage "noodles" (1 cup sliced) 2.9 g

Zucchini lasagna sheets (serving) 7.2 g

Cauliflower mac & cheese (serving) 5.6 g

The best swaps

1. 1

   Zucchini noodles

   Fresh, mild and quick to cook. Salt and pat dry first to avoid watery sauce.

   Best for: Pesto, alfredo, scampi, marinara

   2.6 g net / 1 cup spiralized · 93% fewer Nutrition Recipe: Zucchini Noodles (Zoodles)
2. 2

   Shirataki noodles

   Practically zero net carbs. Rinse, boil briefly and dry-fry to improve the texture.

   Best for: Ramen, pad thai-style, soups

   0 g net / 1 package (drained) · 100% fewer Nutrition Recipe: Garlic Butter Shirataki Noodles
3. 3

   Hearts of palm pasta

   Firmer and more "al dente" than zoodles with a mild artichoke-like taste.

   Best for: Linguine and lasagna dishes

   3.2 g net / 1 cup · 91% fewer Nutrition Recipe: Lemon Garlic Hearts of Palm Pasta
4. 4

   Spaghetti squash

   Roasted strands are naturally noodle-like. Higher in carbs, so keep to about a cup.

   Best for: Bolognese, carbonara, pesto

   5.5 g net / 1 cup cubed (raw) · 85% fewer Nutrition
5. 5

   Cabbage "noodles"

   Thick-sliced cabbage sautéed in butter mimics egg noodles in stroganoff and buttered noodles.

   Best for: Stroganoff, buttered noodles

   2.9 g net / 1 cup sliced · 92% fewer Nutrition Recipe: Buttery Cabbage "Noodles"
6. 6

   Zucchini lasagna sheets

   Long, thin planks of zucchini replace lasagna noodles between layers of meat sauce and cheese.

   Best for: Lasagna

   7.2 g net / serving · 80% fewer Recipe: Zucchini Lasagna
7. 7

   Cauliflower mac & cheese

   Tender florets in a sharp cheddar sauce satisfy the mac & cheese craving.

   Best for: Comfort food nights

   5.6 g net / serving · 84% fewer Recipe: Cauliflower Mac & Cheese

Tips for better pasta swaps

• Don't boil zoodles — toss them in a hot pan for 1–2 minutes, or just warm them in the sauce.
• Shirataki noodles have a fishy smell straight from the bag; a good rinse and dry-fry removes it.
• Choose rich sauces (butter, cream, cheese, pesto) — they make low-carb noodles taste indulgent.

More recipes that replace pasta

Dinners & mains

Chicken Alfredo with Zoodles

6.5 g net carbs 40 min · 3 variations

Dinners & mains

Shrimp Scampi with Zoodles

5.7 g net carbs 30 min · 3 variations

Dinners & mains

Buffalo Chicken Cauliflower Casserole

6.1 g net carbs 1 hr 5 min · 3 variations

Dinners & mains

Shrimp Pad Thai with Shirataki Noodles

5.1 g net carbs 35 min · 3 variations

Dinners & mains

Chicken Cacciatore

8.9 g net carbs 1 hr 15 min · 2 variations

Dinners & mains

Italian Meatballs in Marinara

8.3 g net carbs 50 min · 3 variations

Dinners & mains

Pesto Spaghetti Squash with Burrata

9.9 g net carbs 55 min · 3 variations

Dinners & mains

Spinach & Ricotta Stuffed Portobellos

8.5 g net carbs 50 min · 2 variations

Foods this guide replaces

Pasta 36 g net carbs · 1 cup cooked Not keto Egg noodles 38 g net carbs · 1 cup cooked Not keto Rice noodles 41 g net carbs · 1 cup cooked Not keto