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Is gluten free pasta keto: Low carb noodles options

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You've heard about the ketogenic or 'keto' diet's transformative powers. You've probably been told about how it has become a favorite for fitness enthusiasts, celebrities, and everyday folks alike. But now, you're faced with a perplexing question: Is gluten free pasta keto?

not all gluten free pasta is keto. this isn't and is in a white bowl.

Taking a Close Look at the Keto Diet

The keto diet is based on a simple principle: it's high in fat, moderate in protein, and very low in carbohydrates. This carb restriction triggers a metabolic state called 'ketosis', where the body turns to burning fats instead of carbs for energy. Regular pasta, made from wheat flour, is notoriously high in carbs, which may pose a problem for pasta lovers transitioning into the keto diet.

However, there are several low carb pasta alternatives that could be considered. A great option is shirataki noodles. Made from konjac flour, these noodles have virtually zero carbs and calories. They offer a similar texture to traditional pasta and work well with your favorite sauce. Alternatively, zucchini noodles and spaghetti squash are natural, nutrient-rich options, each providing a good source of fiber.

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Another interesting choice could be Palmini pasta, made from the hearts of palm. It's a low carb pasta alternative that not only has less carbohydrates but also offers a neutral flavor that works with a variety of dishes.

Let's look into more details about these options.

The Science Behind Keto Diet

Understanding the science behind the ketogenic diet can further illuminate why certain pastas make the cut while others don’t. When you follow a ketogenic diet, you're essentially converting your body from a carbohydrate-burning machine into a fat-burning one. This metabolic state, known as ketosis, happens when you restrict your carbohydrate intake. Your body then begins to break down fats in the liver, creating ketones, which serve as an alternate energy source. The number of grams of net carbs you can consume while remaining in ketosis varies from person to person, but it's generally around 20-50 grams per day.

The Importance of Counting Net Carbs in Your Keto Diet

Being aware of your carb intake is crucial in maintaining ketosis. But what does it mean to count 'net carbs'? Net carbs are essentially the total grams of carbs in a food minus the grams of fiber. This is because dietary fiber doesn't impact your blood sugar levels the way other carbs do. Therefore, a type of pasta with a higher fiber content can sometimes be more suitable for the keto diet, even if its total carb content is somewhat high. Remember, the lower the net carbs, the better the pasta option for a ketogenic diet.

Keto Pasta Recipe Ideas

Integrating these keto-friendly pasta substitutes into delicious dishes is a crucial next step. One popular keto pasta recipe involves using shirataki noodles. First, rinse the noodles thoroughly, then dry fry them on medium heat without any oil until all the water has evaporated. Add a drizzle of olive oil and your favorite low-carb sauce, then cook for a few more minutes until heated through. Add grilled chicken, shrimp, or tofu for extra protein.

Another keto-friendly pasta recipe involves using zucchini noodles, also known as 'zoodles'. Use a spiralizer to create zoodles from fresh zucchini. Sauté these in olive oil over medium heat until they reach your preferred level of tenderness. Add pesto or a creamy alfredo sauce and you have a delicious low-carb pasta dish.

Gluten Sensitivity and Celiac Disease

Gluten sensitivity and celiac disease are conditions that necessitate a gluten-free diet. Gluten is a type of protein found in many grains, including wheat, which is the main ingredient in traditional pasta. Those with celiac disease have an immune reaction to gluten that can damage their small intestine. Gluten sensitivity, while less severe, can still cause uncomfortable symptoms. For these individuals, a gluten-free pasta option is a must, irrespective of carb content.

Gluten-Free vs Keto Diet: Understanding the Difference

Though the terms are often conflated, it's important to understand that a gluten-free diet is not the same as a ketogenic diet. A gluten-free diet eliminates gluten, but not necessarily carbs. Meanwhile, a keto diet severely restricts carbs but not necessarily gluten. While there's overlap in the sense that both diets avoid traditional wheat pasta, their goals and restrictions are fundamentally different. However, finding food options that satisfy both dietary needs - like a low-carb, gluten-free pasta - is a triumph for those following both diets.

Conclusion: is gluten free pasta keto

Whether you're following a ketogenic diet, a gluten-free diet, or both, it's entirely possible to indulge in delicious pasta dishes. From understanding the science behind the ketogenic diet to becoming a pro at counting net carbs, there's a lot to navigate when adopting a low-carb lifestyle. But armed with the knowledge of a range of pasta alternatives and low-carb recipes, you can enjoy satisfying, pasta-centric meals without the guilt. Remember, a healthy and balanced diet is all about finding what works best for you. Enjoy the journey, and bon appétit!

Diving into Gluten Free Pasta

People with conditions like celiac disease, gluten intolerance, or wheat allergy often prefer gluten-free products, including pasta. Gluten-free pasta alternatives can be made from several different types of flour such as rice flour, chickpea flour, and even almond flour. The main ingredient often defines the carb content, texture, and taste of the pasta.

For instance, brown rice pasta is a popular gluten-free pasta alternative. However, it’s not the best option for those on a keto diet as it still has a high carb content. Al dente, it offers a texture similar to that of traditional wheat pasta, and it holds sauce well.

On the other hand, almond flour pasta has fewer carbs and is richer in healthy fats, making it a better option for those following a ketogenic diet. Making fresh pasta with almond flour may involve a rolling pin and a bit of patience, but the result is worth it.

Banza chickpea pasta, made from chickpea flour, is another gluten-free pasta alternative. However, the higher carb content compared to almond flour pasta means it's less ideal for those trying to maintain a low carb diet. Still, it is a good alternative for those wanting to up their protein intake, as it contains more grams of protein than traditional wheat pasta.

Comparing Gluten-Free Pasta Options

Here’s a simple chart comparing gluten-free pasta options, their main ingredient, carb content, and some additional features:

Gluten-Free Pasta OptionMain IngredientCarb Content per 100gAdditional Features
Brown Rice PastaRice Flour72gGood for wheat allergy, not keto-friendly
Almond Flour PastaAlmond Flour20gKeto-friendly, rich in healthy fats
Banza Chickpea PastaChickpea Flour63gHigh in protein, not keto-friendly
Shirataki NoodlesKonjac Flour<1gVirtually zero carbs, keto-friendly
Zucchini NoodlesZucchini3gLow in carbs, good source of fiber
Spaghetti SquashSquash7gLow in carbs, good source of fiber
Palmini PastaHearts of Palm4gLow in carbs, neutral flavor


1. What's the Best Low Carb Sauce for Keto Pasta?

Your favorite sauce can make or break your keto pasta experience. Opt for sauces that are rich in healthy fats and low in sugar. A simple olive oil and garlic sauce, or a creamy alfredo sauce made with heavy cream and Parmesan cheese can be great choices. Tomato sauce can be used sparingly, but be sure to check the label for any added sugar.

2. Are There Any Ready-Made Keto Pasta Options?

Yes, there are several ready-made keto-friendly pasta options available in the market. Products like Miracle noodles and Kelp noodles are made from konjac flour and are virtually zero carbs. They also have a similar texture to traditional pasta and are a quick and easy alternative.

3. How Can I Make My Own Keto Pasta?

Making your own keto pasta might seem intimidating at first, but with the right ingredients, it's quite simple. All you need is almond flour, xanthan gum, egg yolk, and a pinch of salt. Mix these ingredients, roll out the dough with a rolling pin, cut into your desired pasta shape, and boil.

4. How Can I Make My Keto Pasta More Filling?

Adding protein to your dish can make it more satiating. Consider adding grilled chicken, shrimp, or even tofu to your pasta. You could also add non-starchy vegetables like spinach, broccoli, or bell peppers for an added boost of fiber.

5. Is Gluten-Free Pasta Beneficial for Weight Loss?

While gluten-free pasta can be beneficial for those with gluten sensitivity or celiac disease, it's not necessarily a weight loss food. The key to weight loss is maintaining a calorie deficit, which means consuming fewer calories than you burn. Therefore, it's important to consider the calorie and carb content of the pasta you choose.

Key Takeaways: is gluten free pasta keto

  • While gluten-free pasta is a great alternative for those with celiac disease or a gluten sensitivity, not all gluten-free pastas are low in carbs.
  • The main ingredient in the pasta defines its carb content. For example, brown rice pasta and Banza chickpea pasta are high in carbs compared to almond flour pasta or shirataki noodles.
  • There are several low-carb pasta alternatives suitable for a ketogenic diet, including zucchini noodles, spaghetti squash, Palmini pasta, and shirataki noodles.
  • Making your own low-carb pasta at home can be a fun and rewarding experience. All you need are a few simple ingredients and a rolling pin.
  • Choosing the right sauce can enhance your low-carb pasta dish. Opt for sauces rich in healthy fats and low in sugar.
  • Adding protein or non-starchy vegetables to your pasta dish can make it more filling and nutritious.


In conclusion, not all gluten-free pasta is keto-friendly. While they offer an excellent option for those with celiac disease or gluten sensitivity, their carb content varies widely depending on the main ingredient used. That being said, there's a whole world of low-carb pasta alternatives out there waiting for you to discover. Whether it's a pack of ready-made shirataki noodles or a homemade batch of almond flour pasta, you can surely satisfy your pasta cravings while sticking to your low-carb diet. Explore different shapes, try different sauces, and you might find your new favorite pasta dish is not just delicious, but also keto-friendly. Embrace the keto lifestyle without giving up on your love for pasta!

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