Craving pasta but trying to cut carbs? You’re not alone. Whether you’re following a keto plan, watching your blood sugar, or simply looking to eat a little healthier, low carb pasta is a game-changer. Unlike traditional pasta, which can spike your glucose levels and pack on the carbs, today’s low carb alternatives offer a delicious way to enjoy your favorite comfort food, without the guilt.
In this ultimate guide, we’ll explore the most popular types of low carb pasta, compare nutritional labels, offer tips on how to cook and serve them, and even share where to buy the best options. We’ll also answer the most asked questions like “What pasta is lowest in carbs?” and “Is there a real carb-free spaghetti?”
Table of Contents
Understanding Low Carb Pasta Alternatives
What Is Low Carb Pasta, and Why Choose It?
Low carb pasta is any pasta alternative designed to contain fewer carbohydrates than traditional wheat pasta. It’s crafted using low glycemic or fiber-rich ingredients like shirataki (konjac), chickpeas, hearts of palm, almond flour, or soybean flour. The result? A pasta that mimics the texture of regular noodles while significantly reducing net carbs per serving.
Why opt for it? Simple. It supports weight loss, helps manage blood sugar, and aligns with popular diets like keto, paleo, and diabetic meal plans. For those with insulin sensitivity or metabolic conditions, reducing carb intake can play a crucial role in long-term health.
Difference Between Traditional and Low Carb Pasta
| Feature | Traditional Pasta | Low Carb Pasta |
|---|---|---|
| Made From | Wheat or semolina | Almond flour, shirataki, legumes |
| Net Carbs per Serving | 35–45g | 0–15g |
| Fiber Content | Low | Often high |
| Gluten-Free Options | Few | Many |
| Glycemic Index | High | Low to moderate |
Traditional pasta is carbohydrate-dense, which can lead to energy crashes or insulin spikes, especially for people with metabolic health concerns. In contrast, low carb pasta is engineered for slow digestion and minimal glucose response. Many low carb brands even emphasize high protein or fiber, keeping you fuller for longer.
Nutritional Benefits and Target Diets (Keto, Paleo, Diabetic-Friendly)
Keto-Friendly: Most low carb pastas have net carbs below 5 grams, making them suitable for strict ketogenic diets. Shirataki noodles, in particular, boast near-zero carbs and calories.
Paleo Options: Root-based noodles like cassava or hearts of palm fit the bill for paleo followers, avoiding grains and artificial ingredients.
Diabetic-Friendly: Blood sugar control is crucial for diabetics. Low carb pasta with fiber-rich ingredients helps reduce glycemic load and avoids post-meal spikes.
Additionally, these pastas support:
- Better digestion due to fiber
- Weight loss and appetite control
- Less bloating compared to wheat-based pastas
Top Low Carb Pasta Brands Reviewed
When you’re trying to find the best low carb pasta, not all brands are created equal. Some taste just like traditional pasta, while others… not so much. The good news? We’ve done the hard work for you. Below, you’ll find the top-rated low carb pasta brands based on net carb content, flavor, texture, and ingredients—so you can choose the right one for your plate.
Best Low Carb Pasta Brands by Carb Count
If you’re tracking carbs, this table makes it super simple to spot the winners. Each serving size is about 2 oz (56g) cooked.
| Brand | Type | Net Carbs | Key Ingredients |
|---|---|---|---|
| Miracle Noodles | Shirataki | 0g | Konjac root (glucomannan) |
| Great Low Carb Bread Co. | Penne, spaghetti | 7g | Wheat fiber, oat fiber, eggs |
| Palmini | Linguine | 4g | Hearts of palm |
| Barilla Protein+ | Spaghetti | 17g | Lentils, chickpeas, peas |
| Immi Ramen (Keto) | Ramen | 6g | Pumpkin seed, flaxseed, konjac flour |
| Explore Cuisine | Edamame Pasta | 10g | Organic edamame |
Miracle Noodles (Shirataki): This is your go-to if you’re aiming for near-zero carbs. Made with water-soluble fiber, they’re practically carb-free, but the texture can be rubbery if not prepped properly.
Palmini (Hearts of Palm): Low carb and gluten-free. These noodles absorb flavor beautifully and have a mild taste. Just rinse well to reduce the natural palm aroma.
Barilla Protein+: Not technically “keto,” but a decent reduced-carb option with more protein than standard pasta. Ideal for balanced, high-protein meals—not strict low carb.
Great Low Carb Bread Co.: This brand makes the most authentic-tasting low carb pasta out there. With egg whites and fiber, the texture feels like real pasta, especially when paired with hearty sauces.
Taste Test: Which Brand Feels Most Like Traditional Pasta?
We tested 5 top options for texture, chew, and flavor profile. Here’s how they ranked (1 = best):
| Brand | Texture Score | Flavor Match | Overall Experience |
|---|---|---|---|
| Great Low Carb Bread Co. | 9/10 | 8/10 | Feels like real pasta |
| Palmini | 8/10 | 7/10 | Light and fresh |
| Explore Cuisine Edamame | 7/10 | 6/10 | Earthy and nutty flavor |
| Barilla Protein+ | 6/10 | 9/10 | Tastes great but higher carbs |
| Miracle Noodles | 5/10 | 4/10 | Best for strict keto, not texture fans |
Pro Tip: For best results, always rinse and dry shirataki noodles before cooking. This removes the “fishy” smell and improves texture.
Ingredient Deep Dive – What’s Really Inside Low Carb Pasta?
Ever looked at a “low carb pasta” label and thought, What even is this made from? You’re not alone. Unlike traditional pasta, which is usually just durum wheat and water, low carb pasta is built from a variety of alternative ingredients designed to reduce carbs and boost nutritional value. Let’s explore what goes into these popular pasta swaps—and what you should watch out for.
Common Ingredients: Shirataki, Chickpea, Lentil, Soy, Almond Flour
Shirataki (Konjac Root):
This zero-carb wonder is made from glucomannan, a water-soluble fiber found in the root of the konjac plant. It contains nearly no calories or digestible carbs. Perfect for keto, but it requires good preparation (rinsing, boiling, pan-frying) to reduce its naturally rubbery texture.
Chickpea and Lentil Flours:
Found in brands like Banza and Barilla Protein+, these pulses are higher in protein and fiber compared to wheat. They’re not “zero-carb,” but still significantly lower than traditional pasta. The taste is nutty and slightly earthy.
Soy Flour and Edamame:
Rich in plant-based protein and very filling. Edamame spaghetti is gaining traction for its unique flavor and green hue. Soy-based options often blend with other low-carb flours to improve consistency.
Almond Flour:
Used more in homemade recipes or specialty brands, almond flour pasta has a slightly sweet flavor and a grainy texture. It’s gluten-free and keto-approved, but more delicate than traditional noodles.
Hearts of Palm:
A veggie-based option made from the core of palm trees. Brands like Palmini use this for their signature low carb pasta. It’s light, firm, and holds up well in sauces.
What to Avoid: Hidden Sugars, Additives, and Fillers
Not all “low carb” pastas are as clean as they seem. Here are some red flags to look for when scanning ingredient lists:
- Maltodextrin: A sneaky, high-GI starch that can spike blood sugar.
- Modified food starches: Often used as binders, but still loaded with digestible carbs.
- Added sugar or corn syrup solids: Rare in savory foods, but sometimes found in flavored or processed pasta dishes.
- Preservatives (e.g., sodium benzoate): May extend shelf life but aren’t great for gut health.
Pro tip: Look for products with 5 or fewer recognizable ingredients. The simpler, the better.
Ingredient Quality Checklist:
| Ingredient Type | Look For | Avoid |
|---|---|---|
| Flour Base | Almond, Soy, Chickpea, Konjac | Refined wheat, white rice flour |
| Fiber Content | >5g per serving | <2g per serving |
| Added Sugars | None | Any form of sugar, syrup |
| Protein | 5–15g | <3g |
Cooking Tips for Perfect Low Carb Pasta Dishes
Low carb pasta can absolutely taste as good as the real thing—if you cook it right. Many of these pasta alternatives require different prep techniques compared to traditional wheat-based noodles. This part will guide you through the best methods to make your low carb pasta delicious, not disappointing.
Boiling, Sautéing, and Baking Tips for Each Type
Shirataki Noodles (Miracle Noodles):
- Rinse thoroughly under cold water for 1-2 minutes to remove the natural odor.
- Boil for 2-3 minutes to soften.
- Dry-fry in a nonstick skillet for 5-6 minutes until they “squeak” slightly—this helps them absorb sauce better.
- Avoid over-saucing—they don’t cling to heavy cream sauces as well.
Hearts of Palm Pasta (Palmini):
- Drain and rinse thoroughly.
- Soak in milk or lemon water for 10–15 minutes to reduce tanginess.
- Cook directly in the sauce on low heat for 5–7 minutes.
Chickpea & Lentil Pasta (Barilla Protein+, Banza):
- Boil in salted water, just like regular pasta, but shorten the cook time by 1-2 minutes.
- Avoid overcooking—they get mushy fast.
- Great for baked pasta dishes where you want them slightly underdone going in.
Edamame or Soy Pasta:
- Boil briefly (4–5 minutes).
- Drain and immediately rinse in cold water to stop cooking.
- These work beautifully in stir-fry or chilled pasta salads.
Don’t miss our Big Mac Pasta Salad—perfect for soy-based noodles or protein pastas.
Quick Prep Comparison Table:
| Pasta Type | Prep Time | Cooking Method | Texture Tip |
|---|---|---|---|
| Shirataki | 10 mins | Rinse, boil, pan-fry | Dry-fry until squeaky |
| Palmini | 10 mins | Rinse, simmer in sauce | Soak in milk or lemon first |
| Chickpea | 7–8 mins | Boil like regular pasta | Undercook slightly |
| Edamame | 5 mins | Quick boil, rinse | Serve cold or stir-fry |
Pairing Sauces: Low-Carb Marinara, Alfredo, and Pesto Options
Marinara (Low Sugar):
Choose a sauce with no added sugar and under 5g net carbs per ½ cup. Brands like Rao’s or Primal Kitchen are keto-approved. Pair with chickpea, lentil, or hearts of palm pasta.
Alfredo (Creamy and Keto):
Go heavy cream-based with garlic and parmesan. Pairs best with shirataki or almond flour-based noodles. Add grilled chicken or shrimp for protein.
Pesto (Nutty and Fresh):
Made with basil, pine nuts, parmesan, and olive oil—this is a naturally low-carb sauce. It’s ideal for edamame noodles or soy-based linguine.
Bonus Tip:
Use olive oil, garlic, and crushed red pepper as a quick, zero-carb dressing for shirataki noodles. Finish with fresh herbs or grated cheese.
Comparing Low Carb Pasta Types by Use Case
Not all low carb pasta is created for every dish. Some are better for twirling around your fork like spaghetti, while others hold sauces or layers better in bakes or casseroles. In this section, we’ll match the most popular types of low carb pasta with the meals they shine in best—so your dish turns out just as tasty as you imagined.
Low Carb Spaghetti: Top Choices for Classic Dishes
If you’re dreaming of a warm plate of spaghetti and meatballs, here are your best bets:
Best Choices:
- Great Low Carb Bread Co. Spaghetti: Chewy, firm, and perfect with marinara.
- Barilla Protein+ Spaghetti: Higher in carbs than others, but unmatched for taste and mouthfeel.
- Shirataki Spaghetti: Nearly zero carbs, but texture can be a challenge—perfect if well-prepped.
Recommended Sauces:
- Marinara
- Pesto
- Garlic and olive oil (Aglio e Olio)
Pair it with: Grilled meatballs or Italian sausage for a full, protein-rich meal.
Check out Creamy Cajun Pasta with Shrimp and Sausage for an inspired take on a comfort classic with bold flavor and fewer carbs.
Low Carb Penne, Fettuccine, and Lasagna Sheets for Specialty Meals
These types of pasta are perfect for baked or layered meals where you want the noodles to hold up under sauce and heat.
Best Low Carb Penne:
- Immi High Protein Ramen (cut into short tubes)
- Great Low Carb Bread Co. Penne
Best Low Carb Fettuccine:
- Shirataki Fettuccine: Slightly wider cut for cream sauces
- Edamame Fettuccine: Earthy flavor, great for garlic-based sauces
Best Low Carb Lasagna Sheets:
- Palmini Lasagna Sheets: Firm, easy to layer, and very low in carbs
- Homemade Almond Flour Sheets (more in Part 6!)
| Use Case | Best Pasta Type | Carb Level | Sauce Compatibility |
|---|---|---|---|
| Spaghetti Night | Barilla Protein+, Shirataki | Low–Medium | Marinara, Pesto |
| Lasagna | Palmini Sheets | Very Low | Ricotta, Marinara |
| Mac & Cheese | Low Carb Elbows (Great Low Carb Co.) | Medium | Cheese-based sauces |
| Pasta Bake | Chickpea or Edamame Penne | Medium | Creamy or tomato sauces |
Pro Tip: Always slightly undercook low carb pasta when baking, especially lentil and chickpea versions. They’ll absorb liquid and continue to soften in the oven.
Homemade Low Carb Pasta Recipes
Craving pasta and full control over ingredients? Homemade low carb pasta is easier than you think. Whether you’re avoiding store-bought preservatives or simply want a fresher, tastier alternative, these DIY options let you enjoy noodles your way—without the carb overload.
Almond Flour Pasta Recipe
This almond flour pasta is gluten-free, keto-friendly, and perfect for fettuccine or ravioli. It cooks fast and pairs beautifully with cream or pesto sauces.
Ingredients:
- 1 cup almond flour
- 1 tbsp psyllium husk powder
- 1 tsp xanthan gum
- 2 eggs
- Pinch of salt
Instructions:
- Combine all dry ingredients in a bowl.
- Add eggs and knead into a smooth dough.
- Roll the dough between parchment paper to ⅛ inch thickness.
- Slice into strips or use a pasta cutter for your desired shape.
- Boil for 2–3 minutes or until slightly firm.
Pro Tip: Almond flour pasta is more delicate—avoid over-boiling. Serve immediately with sauce.
Perfect Pairings:
- Alfredo sauce
- Pesto
- Light garlic butter with herbs
Shirataki Noodle Stir Fry (Low Carb & Asian-Inspired)
This recipe uses zero-carb shirataki noodles for a fast, savory stir fry that works as lunch or dinner.
Ingredients:
- 1 pack shirataki noodles (rinsed and dried)
- 1 tbsp sesame oil
- 1 tsp ginger, minced
- 1 clove garlic, minced
- 1 tbsp soy sauce (or coconut aminos)
- 1 egg (scrambled)
- ½ cup chopped veggies (bell pepper, zucchini, cabbage)
- Optional: grilled chicken or tofu
Instructions:
- Dry-fry shirataki noodles in a hot pan for 5 minutes. Set aside.
- In sesame oil, sauté garlic and ginger for 1 minute.
- Add chopped veggies and stir-fry for 3–4 minutes.
- Push veggies aside, scramble the egg in the pan.
- Add back the noodles and soy sauce. Toss everything together.
- Add protein, stir well, and serve hot.
Why It Works: This dish is fast, flavorful, and contains almost no net carbs—ideal for strict keto eaters.
| Recipe | Carb Level | Cooking Time | Best For |
|---|---|---|---|
| Almond Flour Pasta | 3g per serving | 20 minutes | Italian-style dinners |
| Shirataki Stir Fry | <1g per serving | 15 minutes | Quick keto lunch |
Best Store-Bought Low Carb Pasta You Can Order Online
Not everyone has the time or desire to make pasta from scratch. Thankfully, there’s an ever-growing selection of low carb pasta you can order online with a few clicks. Whether you’re doing a weekly meal prep or craving a quick keto dinner, these top-rated store-bought options are convenient, tasty, and nutritionally smart.
Amazon Picks and Keto-Certified Products
Here’s a breakdown of the best low carb pasta options available on Amazon and other major online retailers.
| Brand | Product | Net Carbs | Price Range | Highlights |
|---|---|---|---|---|
| Miracle Noodle | Shirataki Spaghetti | 0g | $2–3 per pack | Zero-carb, gluten-free, great for keto |
| Palmini | Hearts of Palm Linguine | 4g | $3–4 per can | Paleo-friendly, shelf-stable |
| Great Low Carb Bread Co. | Penne, Spaghetti, Rotini | 7g | $6–7 per pack | Real-pasta texture, high fiber |
| Explore Cuisine | Edamame Fettuccine | 10g | $4–6 per box | High protein, plant-based |
| Kaizen Low Carb Pasta | Fusilli | 6g | $7–9 per pack | Chickpea-based, gluten-free, clean ingredients |
| Barilla Protein+ | Spaghetti | 17g | $2.50–3.50 per box | Tastes closest to regular pasta (not strict keto) |
Discover great ideas like Greek Shrimp Orzo with Feta, Olives and Tomatoes for Mediterranean-style pasta using Kaizen or Explore Cuisine noodles.
Quick Buyer’s Guide:
- Keto Strict? Go with Miracle Noodles or Palmini.
- Want Traditional Texture? Try Great Low Carb Bread Co. or Barilla Protein+.
- Plant-Based or Vegan? Explore Cuisine’s edamame or black bean pasta is perfect.
- Shelf Life Matters? Palmini (canned) and Miracle Noodles (vacuum-sealed) store easily for months.
What to Check on the Label Before You Buy
Even if a product is labeled “low carb,” don’t skip the fine print. Here’s what you need to scan:
1. Net Carbs per Serving
This is your real carb count:
Net Carbs = Total Carbs – Fiber – Sugar Alcohols (if any)
Aim for <10g per serving to stay in low-carb territory.
2. Ingredient List
Look for whole food ingredients. Avoid overly processed starches or gums unless necessary for texture.
3. Fiber and Protein Content
The higher the fiber and protein, the better your satiety. Ideally:
- Fiber: 5g+
- Protein: 8g+
4. Sodium & Preservatives
Some shelf-stable options (especially shirataki and hearts of palm) contain added sodium. Choose no-salt-added when possible.
5. Certifications
- Keto Certified for carb content
- Gluten-Free if you’re sensitive
- Non-GMO and Vegan for clean eating
Pro Tip: Buy in bulk packs to save money and ensure you always have low carb pasta on hand for fast dinners.
Answering Your Top Questions About Low Carb Pasta
People searching for low carb pasta are often looking for quick answers to the most common questions. In this section, we’ll respond to the top PAA (People Also Ask) queries with concise, clear answers to help you make smarter choices.
What pasta is lowest in carbs?
The pasta with the lowest carbs is shirataki noodles, also known as Miracle Noodles. These are made from konjac root, contain zero net carbs, and are virtually calorie-free. They’re perfect for keto and diabetic diets.
If you prefer something firmer, Palmini (hearts of palm) is a close second with about 4g net carbs per serving, offering a more traditional bite.
Learn more about Creamy Cajun Pasta with Shrimp and Sausage and pair it with your favorite low carb pasta for a full, guilt-free meal.
Does Barilla make low carb pasta?
Yes, Barilla Protein+ is a low-carb-friendly pasta option. While not strictly keto (at around 17g net carbs per serving), it’s significantly lower than traditional pasta and offers added plant-based protein from lentils, chickpeas, and peas.
This makes it a great middle-ground for those wanting to cut back on carbs without compromising taste or texture.
Do you get carb free pasta?
Yes, carb-free pasta options exist—namely shirataki noodles, which contain 0–1g net carbs per serving depending on the brand. These noodles are made almost entirely of fiber and water, making them suitable for keto, low-calorie, and diabetic diets.
Just be sure to rinse and cook them properly to improve flavor and texture.
Is there a low carb spaghetti?
Absolutely. Several brands make low carb spaghetti, including:
- Great Low Carb Bread Co. Spaghetti – 7g net carbs
- Barilla Protein+ Spaghetti – 17g net carbs
- Shirataki Spaghetti – 0g net carbs
- Palmini Angel Hair – 4g net carbs
Each offers a different taste and texture, but all are great for classic spaghetti dishes when paired with low-carb sauces.
Low carb pasta isn’t just a passing trend—it’s a flavorful, flexible solution for anyone looking to enjoy comfort food while cutting back on carbs. Whether you’re managing blood sugar, aiming for weight loss, following a keto diet, or simply looking for healthier eating habits, there’s a low carb pasta option that fits your lifestyle.
Key Takeaways from the Low Carb Pasta Movement
- Multiple Options: From shirataki and hearts of palm to chickpea and almond flour, there’s a variety to suit every taste and diet.
- Smart Shopping: Look for low net carbs, clean ingredients, and high fiber/protein content.
- Proper Prep Matters: Cooking techniques like dry-frying or baking with sauces can drastically improve texture and flavor.
- Flavor Flexibility: Low carb pasta works great with classic sauces like Alfredo, pesto, and marinara—just choose versions without added sugars.
- Homemade is an Option: Making your own almond flour or konjac pasta gives you full control over macros and ingredients.
How to Keep it Sustainable and Tasty Long-Term
- Mix It Up: Rotate between different types of low carb noodles to avoid boredom.
- Batch Cook: Prepare sauces and low carb pasta in bulk and refrigerate for quick weekday meals.
- Add Protein & Veggies: Boost nutrition and flavor by including grilled chicken, shrimp, or sautéed vegetables.
- Keep Exploring: New brands and pasta substitutes are launching regularly—stay curious and try something new.
Eating low carb doesn’t mean giving up your favorite meals. With smart swaps and a little creativity, you can keep pasta on your plate without sacrificing your health goals.