Pasta Without the Carbs: A Guide to Low-Carb Pasta Brands
Low-carbohydrate diets, like the ketogenic diet, continue to surge in popularity. But for many, the thought of giving up pasta is a non-starter. The good news is that you don’t have to! The market for low-carb alternatives to traditional pasta has exploded in recent years, offering a variety of options for those watching their carb intake.
This article provides a comprehensive look at several low carbohydrate pasta brands, dissecting their nutritional profiles, flavor, and whether they’re right for your dietary needs. When choosing a pasta, it’s not just about the carb count. Taste, texture, ingredients, and overall nutritional value all play a role.
We’ll cover different types of low-carb pasta, including shirataki, lupini, chickpea, and hearts of palm pasta, and dive into the key considerations for selecting the best brand for you. Get ready to twirl your fork!
What Makes Pasta “Low-Carb”?
So, what exactly does “low-carb” mean, and why is it a good thing? Well, a low-carb diet generally means limiting your intake of carbohydrates, which are found in sugary foods, pasta, and bread. The idea is that by reducing carbs, your body will burn fat for energy instead, potentially leading to weight loss and better blood sugar control.
Now, “low-carb” can mean different things to different people. Someone following a keto diet might aim for fewer than 50 grams of carbs per day, while someone on a general low-carb plan might target 100-150 grams. It’s also important to consider “net carbs,” which are the total carbs minus fiber and sugar alcohols – these are the carbs that your body actually digests.
Traditional pasta, made primarily from refined wheat flour, is typically high in carbs. These carbs are quickly broken down into glucose, causing a spike in blood sugar levels. This is why low-carb alternatives are so appealing.
These alternatives often use ingredients like shirataki noodles (made from konjac root), hearts of palm, lupin flour, chickpea flour, or even just plain old vegetables. Each of these ingredients has unique properties that contribute to a lower carbohydrate content. For example, shirataki is mostly water and fiber, while chickpea flour provides more protein and fiber than traditional wheat flour.
Ultimately, the best way to understand if a pasta is truly “low-carb” is to read the label carefully and pay attention to the ingredients and nutritional information.
What to think about when you’re choosing a low-carb pasta
When you’re shopping for low-carb pasta, there are a few things to keep in mind.
Taste and texture
Taste is subjective, of course, but it’s worth keeping in mind that low-carb pasta is different from traditional pasta. It’s not necessarily worse, just different.
The ingredients used in the pasta will affect the flavor and texture. For example:
- Shirataki noodles may be slightly rubbery or gelatinous.
- Chickpea pasta will have a nuttier flavor and a slightly different texture.
- Hearts of palm pasta is mild in flavor, with a bit of crunch.
Nutritional value
It’s important to compare the nutrition info on different brands. There can be big differences in net carbs, protein, fiber, and calories.
If you’re following a low-carb diet, you may want to calculate the net carbs in a serving. You can do that by subtracting the grams of fiber from the total grams of carbs.
Also, remember that protein and fiber can help you feel full and satisfied, and they’re important for overall health.
Ingredients and dietary restrictions
If you have food allergies or you’re following a special diet (gluten-free, vegan, etc.), be sure to check the ingredients list. Also, look for any additives or artificial ingredients you might want to avoid.
Low-Carb Pasta Brand Reviews: Shirataki-Based Options
If you’re looking for a pasta substitute that fits into a low-carb lifestyle, shirataki noodles are a popular choice. Made from konjac root, these noodles are very low in calories and carbohydrates.
Miracle Noodle
Miracle Noodle offers a range of shirataki noodle shapes, including spaghetti, fettuccine, and angel hair. To prepare, rinse the noodles thoroughly and pan-fry them to improve their texture and flavor. These noodles are known for being very low in calories and carbs, while providing a good source of fiber. A typical serving has only a few calories and grams of carbohydrates.
It’s Skinny Pasta & Rice
It’s Skinny Pasta & Rice prides itself on offering products with zero net carbs. These noodles are gluten-free, allergen-free, vegan, and kosher, making them a versatile option for people with dietary restrictions. While the taste and texture may differ slightly from traditional pasta, many find it to be a satisfying substitute. It’s Skinny offers a variety of shapes to suit different dishes.
Lion Keto Pasta
Lion Keto Pasta is another shirataki-based option with zero net carbs and a low calorie count. The ingredients are similar to other shirataki noodles. The advantage is that you can enjoy a pasta-like dish without significantly impacting your carbohydrate intake.
Low-Carb Pasta Brand Reviews: Non-Shirataki Options
Beyond shirataki, a number of other brands are producing low-carb pastas from alternative ingredients. Here are some of my favorites:
Palmini Hearts of Palm Noodles
Palmini pasta is made from hearts of palm, which gives it a very low carb count. It comes in a variety of shapes, including linguine, angel hair, lasagna, and rice.
The taste is very mild, and the texture is more like al dente vegetables than wheat pasta. To get the best flavor, rinse the noodles well and then saute or simmer them in your favorite sauce.
A 2.5-ounce serving has just 20 calories, 4 grams of carbs, and 2 grams of fiber.
Banza Chickpea Pasta
Banza pasta is made from chickpeas, so it’s got more protein than most wheat pastas. It comes in all the classic shapes, from spaghetti to rotini to shells.
The taste and texture are pretty similar to traditional pasta, but some people find it a little gummy. Be careful not to overcook it. Just boil it until it’s al dente.
A 2-ounce serving contains 190 calories, 32 grams of carbs, 8 grams of protein, and 5 grams of fiber.
Kaizen Lupini Pasta
Kaizen pasta is made from lupini beans, so it’s super high in protein and very low in net carbs.
I have to admit, this is my personal favorite. I think it has the best taste and texture of all the low-carb pastas on the market. It cooks up just like regular pasta, and it’s delicious with any sauce.
A 2-ounce serving has 180 calories, 18 grams of carbs, 20 grams of protein, and 14 grams of fiber, leaving only 4 grams of net carbs.
ZENB Pasta
ZENB pasta is made from yellow peas, and it’s got a good nutritional profile.
The taste is slightly sweet, and the texture is similar to whole-wheat pasta.
A 2-ounce serving contains 170 calories, 30 grams of carbs, 10 grams of protein, and 5 grams of fiber.
Vegetable-Based Low-Carb Pasta Alternatives
If you’re craving pasta but trying to cut back on carbs, you might want to give vegetable-based noodles a try. Here are a few options:
Zucchini Noodles (Zoodles)
Zucchini noodles, also known as zoodles, are made by running a zucchini through a spiralizer to create long, thin strands that resemble spaghetti. They have a mild, slightly sweet flavor and a tender texture. The trick is to cook them quickly—a quick sauté or a brief blanching—to avoid ending up with mushy zoodles. Zucchini is low in calories and a good source of vitamin C, vitamin B6, and potassium.
Spaghetti Squash
Spaghetti squash is a winter squash that, when cooked, separates into strands that resemble spaghetti. You can roast it or bake it in the oven until the flesh is tender. The taste is mild and slightly sweet, and the texture is a bit firmer than traditional pasta. Spaghetti squash is a good source of fiber, vitamin C, and beta-carotene.
Green Giant Butternut Squash Veggie Spirals
For a convenient option, check out Green Giant Butternut Squash Veggie Spirals. These pre-cut spirals are ready to cook and offer a slightly sweet, nutty flavor. The texture is similar to zucchini noodles but a bit heartier. A one-cup serving contains about 30 calories, 7 grams of carbohydrates, and 2 grams of fiber.
Other low-carb pasta options: lentil pasta, edamame spaghetti, Al Dente Carba-Nada
While shirataki and konjac noodles are among the lowest-carb pasta alternatives, there are a few other options you may want to explore.
Lentil pasta
Lentil pasta, usually made from red lentils, is higher in protein than wheat pasta. However, it’s not particularly low in carbs, so it may not be the best choice for people on a ketogenic diet. Some people find the taste and texture to be a bit grainy or earthy.
Explore Edamame Spaghetti
Explore Edamame Spaghetti is made almost entirely of edamame. One two-ounce serving has 200 calories, 15 grams of carbs, 24 grams of protein, and 13 grams of fiber. Some people enjoy the taste of edamame pasta, while others find the flavor too strong. The texture can be a bit softer than traditional pasta.
Al Dente Carba-Nada Egg Pasta
Al Dente Carba-Nada Egg Pasta is made with wheat and egg whites and has a more traditional pasta-like texture. One 56-gram serving has 180 calories, 24 grams of carbs, 16 grams of protein, and 16 grams of fiber. Some people find that it has a slightly eggy taste.
Tips for Cooking and Enjoying Low-Carb Pasta
Low-carb pasta can be a little different than what you’re used to, so here are some tips to make it taste great:
Preparation is Key
- Shirataki Noodles: Rinse these really well! They can have a slightly fishy smell straight out of the package. Pan-frying or baking them after rinsing also helps to get rid of extra moisture and improves the texture.
- Chickpea Pasta: Cook this al dente, or it can get mushy.
- Vegetable Noodles: Be careful not to overcook these! They can get soggy quickly.
Flavor Boosters
Low-carb pastas can be a little bland on their own. The key is to load them up with flavor!
- Use your favorite flavorful sauces and seasonings.
- Add protein (chicken, shrimp, tofu) and lots of vegetables to make a complete and satisfying meal.
- Don’t be afraid to experiment with different recipes. Find out what you like best!
Recipe Ideas
Here are a few simple low-carb pasta ideas to get you started:
- Shirataki Noodle Stir-Fry: Toss rinsed and dried shirataki noodles with stir-fried veggies, tofu, and a flavorful sauce.
- Chickpea Pasta with Pesto: Combine al dente chickpea pasta with pesto, cherry tomatoes, and grilled chicken.
- Zucchini Noodles with Marinara: Top zucchini noodles with your favorite marinara sauce, ground beef (or plant based crumbles), and a sprinkle of parmesan cheese.
- Kaizen Pasta Recipes: You can also find a bunch of recipes on my blog that use Kaizen pasta!
Key Takeaways
Choosing a low-carb pasta brand depends on what matters most to you. Taste, texture, nutritional value, and dietary restrictions are all worth considering. To make the best choice, be sure to read labels and compare brands.
Ultimately, the best low-carb pasta is the one you like the most and will actually eat. It’s a matter of personal preference, so don’t be afraid to try different options.
If you’re not sure where to start, pick a few different types of low-carb pasta and experiment with recipes. Try them with your favorite sauces and toppings. See how they hold up in baked dishes or pasta salads.
For people following a low-carb diet, incorporating low-carb pasta is a great way to enjoy favorite pasta dishes without derailing their progress. It can be a helpful tool for maintaining a healthy lifestyle, so find one you love and start cooking!