The Best Low-Carb Pasta Types and Brands for Ketogenic Diets

What Makes Pasta Low-Carb?

The traditional pasta is made from wheat flour, which is high in carbohydrates and not allowed on the Keto Diet. Pasta is considered low-carb if it is:

• Made from Alternative Flours: The kinds of pasta that are made from alternative flours, such as legumes (chickpeas, lentils, black beans), vegetables (zucchini, spaghetti squash), or konjac (a root vegetable also known as shirataki), can provide all essential nutrients like protein with lower carbohydrates [1].
• High in Fiber Content: Even traditional wheat pasta can be considered low-carb if it has a high fiber content. It’s because net carbs are calculated by subtracting the fiber grams from the total carbohydrates. Since fiber is not fully digested by the body, it has a minimal impact on blood sugar levels. So, pasta with a higher fiber content will have fewer net carbohydrates [2].

In a Keto Diet, the goal is to reduce carbohydrate intake to push the body into the ketosis state to burn fats for energy. For this purpose, you should avoid high-carb foods like pasta so the body doesn't use them for energy production.

The only way to have pasta in your Keto meal plan is to choose the low-carb kinds of pasta.

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What Pasta Is Allowed In Keto?

Traditional pasta made from wheat flour is not allowed on the Keto Diet due to the high levels of carbohydrates. A single serving of cooked pasta can contain around 50 grams of net carbs, which is higher than the recommended intake for the Keto Diet [3][4].

Any kind of pasta with less than 25 grams of carbohydrates per serving can be a good option for the Keto Diet [5]. It can help your body reduce carbohydrate levels, which can lead to many benefits, such as weight loss.

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Can You Lose Weight By Changing Your Pasta to Low-Carb Alternatives?

Yes, eating low-carb pasta and sticking to a Keto Diet, can push your body to enter the ketosis state and increase satiety, which can prevent overeating and help weight management [6].

But remember that calories still matter. Even low-carb pasta can be high in calories, so you need to choose low-carb and low-calorie pasta.

Also, only using low-carb pasta cannot guarantee weight loss, and you need a complete Keto Diet meal plan based on your health condition and body needs [7][8].

A healthier alternative for pasta is brown pasta or whole wheat pasta. Many assume this pasta is allowed in the Keto Diet due to fewer carbs than traditional pasta, but it is not correct.

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Does Brown Pasta Have Fewer Carbs?

Brown pasta is made with whole wheat flour and contains more fiber, vitamins, and minerals compared to traditional refined wheat pasta, but it doesn’t have fewer carbohydrates.

The difference between brown and traditional pasta is the type of carbohydrates, not the numbers. Whole wheat pasta contains complex carbohydrates, which have a lower impact on blood sugar levels than the refined carbohydrates in traditional pasta [9].

The complex carbohydrates in brown pasta are still high for the Keto Diet and are not recommended. Instead, there are many low-carb pasta and noodles that you can eat in the Keto Diet.

Learn More: The 20 Best Low-Carb Beers: Alcoholic and Non-Alcoholic Options

12 Best Low-Carb Pasta and Noodles

Here’s the list of the best types of low-carb pasta and noodles that you can use in a Keto Diet:

• Edamame Pasta
• Soy Pasta
• Pumpkin Seed Pasta
• Hazelnut Flour Pasta
• Spaghetti Squash
• Mung Bean Fettuccine
• Shirataki Noodles
• Kelp Noodles
• Zucchini Noodles
• Butternut Squash Noodles
• Sweet Potato Noodles
• Pesto Kelp Noodles

Learn More: The 25 Best Low-Carb Candy Brands to Buy on the Keto Diet

Edamame Pasta

Edamame pasta is a great source of protein and fiber, and it’s also rich in folate, which is important for bone health. The table below shows the nutritional values of edamame pasta per serving (57 g).

Soy Pasta

Soy pasta contains high protein levels and is a good source of fiber and iron. It cooks similarly to regular pasta. Its nutritional values per serving (50 g) are provided in the table below.

Pumpkin Seed Pasta

For a plant-based protein and healthy fat, try pumpkin seed pasta. It's also packed with vitamins and minerals and is gluten-free. Here are its nutritional values per serving.

Hazelnut Flour Pasta

Hazelnut flour pasta has a unique nutty flavor and is a good source of healthy fats. It's also free of grains and gluten. The following table summarizes its nutritional values per serving.

Spaghetti Squash

Spaghetti squash is a low-carb pasta alternative with very low calories. It's also a good source of vitamin A, and its naturally sweet flavor makes it a delicious choice. Here are its nutritional values per serving (101 g).

Mung Bean Fettuccine

Mung bean fettuccine is high in protein, iron, and folate, and it’s also gluten-free and easily digestible. Here are the nutritional values of Mung Bean Fettuccini per serving (56 g).

Shirataki Noodles

Shirataki noodles are very low in carbohydrates and calories, which makes them ideal for low-carb diets. Let’s take a look at their nutritional values per serving (112 g).

Kelp Noodles

Kelp noodles are popular low-carb options that offer a good source of iodine, which is essential for thyroid hormones. However, they have a slightly fishy taste that some people may not like. Here are their nutritional values per serving (113 g).

Zucchini Noodles

Zucchini noodles are low in carbs and calories while also high in water content. They're a good source of vitamins and minerals and are easy to prepare. Their nutritional values per serving (85 g) are provided in the following table.

Butternut Squash Noodles

Butternut squash noodles offer a higher carb content than other noodles but are still lower than traditional pasta. They're a good source of vitamin A and have a naturally sweet flavor. The following table shows the nutritional values per serving (100 g) of Butternut Squash noodles.

Sweet Potato Noodles

Sweet potato noodles are flavorful options that contain vitamin A and antioxidants. They also have a sweet taste,  making them enjoyable for anyone who loves sweetness. Each serving (85 g) contains the following nutritional values.

Pesto Kelp Noodles

Pesto kelp noodles combine the low-carb benefits of kelp with the taste of pesto sauce. This ready-to-eat option is perfect for a quick and flavorful meal. The following table shows the nutritional values of these noodles per serving (113 g).

Many brands are offering low-carb Keto-friendly types of pasta and noodles. I have handpicked the 10 best brands, which provide the above kinds of pasta and noodles.

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10 Best Low-Carb Pasta Brands

There are many pasta brands available, but many of them do not align with the Keto Diet rules and goals. We have selected the best low-carb options based on nutritional profile, especially carbohydrate content and ingredient quality. Here are the top 10 low-carb pasta brands:

1. Perfect Keto Mac and Cheese
2. Miracle Noodles Angel Hair
3. Palmini Low Carb Linguine
4. Explore Edamame Spaghetti
5. Solely Organic Dried Spaghetti Squash
6. WonderSlim Spicy Cheese High-Protein Pasta
7. Great Low-Carb Bread Company Penne Pasta
8. It’s Skinny Low-Carb Konjac Pasta
9. Pastabilities Good Day Pasta
10. Lion Keto Penne

Perfect Keto Mac and Cheese

Perfect Keto pasta is low in carbohydrates and high in healthy fats, which makes it perfect for the Keto Diet. Its nutritional values per 2.5 oz. (71 g) are mentioned in the following table.

Miracle Noodles Angel Hair

These noodles are low in calories and carbohydrates and also gluten-free. They have a mild flavor and can be used in a variety of dishes and sauces. Here are their nutritional values in a 3 oz. (85 g) serving.

Palmini Low Carb Linguine

It’s a low-calorie and low-carb option, which is free of gluten and sugar. The following table summarizes its nutritional values per serving (75 g).

Explore Edamame Spaghetti

This spaghetti is 100% organic, plant-based, and high in protein that helps you feel full. It also has a better taste and texture than most edamame pasta brands. Here are their nutritional values in a 2 oz. (56 g) serving.

Solely Organic Dried Spaghetti Squash

It’s made from only one organic ingredient, making it easy to prepare and add all the vegetables you need in your diet. The following table shows its nutritional values per serving (13 g).

WonderSlim Spicy Cheese High-Protein Pasta

This tasty low-carb pasta is a microwave-ready option that takes less than 10 minutes to prepare. It’s low in net calories and provides all the essential nutrients like fat and protein you need in a low-carb diet. Let’s take a look at its nutritional values in 1 packet (37 g).

Great Low-Carb Bread Company Penne Pasta

This pasta is another low-carb and low-calorie option that is high in protein. It’s suitable for a variety of dishes, including pasta salads, casseroles, and baked dishes. Here are its nutritional values in a 2 oz. (56 g) serving.

It’s Skinny Low-Carb Konjac Pasta

If you don’t have much time for cooking and want the pasta to be ready in 2 minutes, the Skinny Low-Carb Konjac Pasta is the best choice for you.

It’s also extremely low in carbs and calories, as shown in the following table for a 3.52 oz. (100 g) serving.

Pastabilities Good Day Pasta

Pastabilities Good Day Pasta is a great alternative to traditional pasta due to its low calories and high protein content. Whether you are trying to cut carbs or looking for keto alternatives, Pastabilities Protein Pasta is one of the best options. Here are its nutritional values in a 2 oz. (56 g) serving.

Lion Keto Penne

Lion Keto Penne is a pre-cooked, low-carb, ketogenic, and gluten-free pasta option. You can use this nutritious pasta in many diets, including Ketogenic, Paleo, Primal, Low-Carb, and Vegetarian.

The following table summarizes its nutritional values per 3.5 oz. (100 g) serving.

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Summary

A low-carb pasta is a good choice for those who are starting low-carb diets or trying to lose weight by decreasing and minimizing their carbohydrate intake.

Please note that carbohydrates are not the only important factor in weight loss. You should also consider the calorie content in the foods and drinks you consume if you aim to lose weight.

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