When you’re on a low-carb diet, one of the most challenging foods to reduce or eliminate from your diet can be pasta and noodles. Fortunately, there are alternative low-carb noodle options out there for pasta lovers.
In this article, we’ll give you nine delicious low-carb noodle options and directions on how to prepare each one. Plus, we’ve got a bonus recipe at the end that you won’t want to miss!
1. Eggplant Lasagna Noodles
Eggplant offers an excellent source of fiber, vitamins, and minerals. Plus, this delicious purple plant is low in carbs, making it an excellent choice for a lasagna noodle replacement. Here’s how you can make your own eggplant lasagna noodles:
- Preheat your oven to 400 degrees and prepare two baking sheets lined with parchment paper.
- Using a sharp knife, slice one eggplant lengthwise into thin slices.
- Using a brush, evenly coat both sides of each eggplant slice with olive oil and place on baking sheets in single layers.
- Bake for 20 minutes, or until golden brown. Halfway through baking, turn over eggplant slices.
2. Spaghetti Squash Noodles
Spaghetti squash is a popular noodle substitution for those looking to cut carbs. Not only is spaghetti squash low in carbs, but it’s also an excellent source of fiber and vitamins B, A, K, E, and C. Here’s how you can prepare your own spaghetti squash noodles:
- Preheat your oven to 350 degrees and line a baking sheet with parchment paper.
- Poke multiple holes in each side of the spaghetti squash to help with even cooking.
- Place the spaghetti squash on to the baking sheet and bake for 45 minutes.
- Remove squash from the oven and allow to cool until safe to work with. Slice the spaghetti squash in half.
- Using a fork, run it lengthwise down the flesh of the spaghetti squash to separate it into strings.
- Serve spaghetti squash noodles with your favorite sauce!
3. Veggie Spiral Noodles
Not only do spiral veggie noodles look fantastic on a plate, but they also taste great too! You can use a variety of different vegetables to create spirals, or simply pick your favorite. Vegetable options like beets, cucumbers, carrots, zucchini, and turnips are great and low-carb options for noodle replacements. Here’s how you can use spiral vegetables as an easy and delicious noodle substitute:
- Using a veggie peeler or specialized spiraling tool, peel your vegetables (skin and all) into small spirals. Be sure to cut your vegetables while they are still cold or room temperature.
- Boil your vegetable spirals rapidly for five minutes, and then pair with your favorite sauce.
4. Seaweed Noodles
Seaweed noodles are a less-common noodle alternative chosen by home cooks. But, this healthy pasta option shouldn’t be passed up! Not only is seaweed low in carbs, but it is also packed with essential vitamins and nutrients, such as magnesium, folate, vitamin K, iron, and calcium. To make seaweed noodles, follow these simple steps. You’ll need to purchase the seaweed variety that resembles noodle form from the store.
- Bring water to a boil in a large pot.
- Add seaweed noodles to your pot and boil for ten minutes, or until the seaweed reaches its desired consistency.
- Pair with your favorite sauce and enjoy!
5. Chopped Cabbage Noodles
Cabbage is naturally low in carbs, plus this vegetable is an excellent source of vitamin C. To use cabbage as a delicious and healthy noodle alternative, follow these steps:
- Rinse and dry your cabbage head, and then slice the leaves into thin noodle-shaped pieces. Alternatively, you can cut the leaves into rectangular shapes to use for lasagna.
- Boil cabbage slices for two minutes. Be careful not to overcook, as this can lead to your cabbage slices losing their delicious crunch.
- Remove your cabbage from the water and use it with a spaghetti sauce or when making lasagna.
6. Sprout Noodles
Sprouts are already naturally shaped for use as a noodle replacement. Be sure to wash your sprouts thoroughly to help prevent food-borne illness, and only use them when freshly purchased. Follow these steps to use these germinated seeds as an excellent noodle replacement:
- Blanch your sprouts in boiling water for about 15 seconds.
- Remove sprouts from the boiling water, and then run them under cool water to halt the cooking process and preserve crispness.
- Pair your cooked sprouts with your favorite sauce and cheese for a delicious meal.
7. Onion Noodles
One of our favorite noodle replacement options is the simple onion. Onions are low in carbs and rich in fiber and vitamin C. Plus, onions can be excellent sources of antioxidants. Here’s how you can make your own onion noodle replacement:
- Preheat your oven and prepare baking sheets with parchment paper.
- Peal your selected amount of onions and slice into medium-sized rings.
- Place onion slices onto baking sheets and add a healthy drizzle of olive oil, salt, and pepper.
- Bake onion slices for thirty minutes, or until golden brown. Turn onions over halfway through baking.
- Serve with sauce or your favorite cheese.
8. Tofu Noodles
Tofu is used as an alternative ingredient in many different diets and recipes because it’s easy to mold and rich in protein. There isn’t an easy way to prepare tofu noodles at home. Still, you can easily purchase this noodle alternative in most grocery stores.
9. Shirataki Noodles
Shirataki noodles are another alternative low-carb option that you can purchase in-store. These noodles are known to be delicious, filling, and a great source of fiber. Plus, shirataki noodles are simple to prepare. Following the purchase, simply rinse and boil or pan fry shirataki noodles and flavor with seasoning and your favorite sauce.
A Very Cheesy Spaghetti Squash Recipe
Spaghetti squash noodles are one of the most versatile alternative noodle options. There are a ton of delicious recipes you can try using spaghetti squash; here are steps to make one of our favorite cheesy dishes.
- Four spaghetti squash
- Three tablespoons of butter
- Kosher salt
- 1/4 cup of olive oil
- Three cloves of garlic
- Black pepper, ground
- 1/2 cup of milk
- Three tablespoons of flour
- 1/2 cup of low-sodium chicken broth
- 1/2 cup of shredded mozzarella cheese
- 1/2 cup of shredded provolone cheese
- 1/2 cup of shredded parmesan cheese
- Chopped parsley
- Prepare spaghetti squash noodles as directed above. Save the outside shells of your squash to serve spaghetti in.
- Melt butter in a large skillet, and then add garlic and saute until fragrant.
- Whisk flour, milk, and broth into butter and garlic mixture.
- Add all cheese, except for one cup, to the skillet and combine until creamy.
- Season cheese mixture with salt and pepper to taste.
- Scoop noodle and cheese mixture into each squash shell, and then top with shredded cheese and parsley.
- Broil spaghetti squash on low for five minutes to melt cheese and brown slightly.