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Are Noodles Keto-Friendly?

If you're starting a keto diet, you might be wondering if noodles are off-limits. Well, traditional noodles made from wheat or other grains are too high in carbs for keto. But don't worry, there are plenty of noodle options that fit right into a low-carb diet.

Types of Noodles and the Best Alternatives

When you're looking at noodles, you'll find everything from your usual pasta to Asian favorites like ramen. But for keto, the best picks are those made from veggies or special low-carb ingredients. Here are some great alternatives:

  1. Vegetable Noodles: Think zoodles (zucchini noodles) or even spaghetti squash.
  2. Low-Carb Flour Noodles: Noodles made from almond or coconut flour are a great pick.
  3. Shirataki Noodles: These are made from the konjac plant and are super low in carbs.

Vegetable (and Homemade) Noodles That Are Keto-Friendly

Vegetable noodles are a big win for anyone on keto. Here's a quick list:

  1. Zucchini Noodles (Zoodles)
  2. Spaghetti Squash Noodles
  3. Eggplant Noodles
  4. Cabbage Noodles

Making these at home is easy. Just grab a spiralizer or a peeler, and you're good to go. These options are not just low in carbs but also bring a bunch of vitamins and fiber to your plate.

What Noodles Are Keto-Friendly

For the lowest carb counts, check out:

  1. Shirataki Noodles: Almost zero carbs!
  2. Almond Flour Noodles: These vary by brand but are generally a good low-carb choice.
  3. Egg Noodles (Keto Version): If you make them mostly with eggs, they're low in carbs.

The Best Keto Noodles, Ranked from Least to Most Carbs (Average Net Carbs)

  1. Shirataki Noodles: <1g net carbs
  2. Zucchini Noodles (Zoodles): 2g net carbs
  3. Cabbage Noodles: 3g net carbs
  4. Almond Flour Noodles: 4g net carbs
  5. Eggplant Noodles: 4g net carbs
  6. Egg Noodles (Keto-Friendly Homemade): 5g net carbs
  7. Coconut Flour Noodles: 6g net carbs
  8. Spaghetti Squash Noodles: 7g net carbs
  9. Kelp Noodles: 6g net carbs
  10. Turnip Noodles: 6g net carbs


Sure, you might need to skip the traditional noodle aisle on a keto diet, but there's a whole bunch of low-carb noodles out there to explore. From zoodles to shirataki noodles, you've got options that let you enjoy your noodle dishes without going over your carb limit. Dive in and try some of these popular types to spice up your keto meals.