33+ KETO PASTA RECIPES (2024)

Keto Pasta Recipes are a necessity in my house. My husband and I like to take a carb cycling day occasionally. I say ‘cycling’ rather than carb ‘loading’ because we don’t overindulge on high carb days. With carb cycling, you add more carbs to your diet without overindulging.

We don’t go carb-crazy that day. It’s not worth it. When you add too many carbs on a specific day, it takes too many days afterwards to get back into the swing of things. When I eat too many carbs, the next day, I feel hungover, as though I had consumed too much alcohol. The carb cravings begin again, as well.

That’s why the secret to carb cycling success is to have Keto Pasta Recipes handy. These recipes can help satisfy that comfort food craving, all the while remaining within your net-carb limit.

You can prepare pasta from zoodles (zucchini noodles), fat head dough, almond flour, Shirataki noodles, and spaghetti squash.

WHAT IS THE NUTRITIONAL VALUE OF KETO PASTA RECIPES?

The nutritional value of each pasta option varies:

Zoodles, made from zucchini, are low in calories, offering about 18 calories per cup, along with 1 gram of protein, 3 grams of net carbs, and less than 1 gram of fat. They are rich in vitamins and minerals, including Vitamin C, B6, folate, Vitamin K, potassium, manganese, magnesium, and phosphorus.

Fat Head Pasta can have around 330 to 370 calories, 11 to 13 grams of protein, 27 to 30 grams of fat, and 3 to 4 grams of net carbs per 100 grams of dough. It provides a satisfying texture reminiscent of traditional pasta.

Almond Flour Pasta, popular for its delicious taste, contains approximately 150 to 200 calories, 6 to 8 grams of protein, 10 to 12 grams of fat, and 6 to 8 grams of net carbs per 2-ounce serving. It is higher in nutritional content compared to zoodles and fat head dough, offering healthy fats.

Shirataki Noodle Pasta, known for its unique texture, is very low in calories, with about zero to 10 calories per 4-ounce portion, along with 1 gram of protein, less than 1 gram of fat, and less than 1 gram of net carbs.

Spaghetti Squash Noodles are nutritious, with only 42 calories per cup, 8.2 net carbs, 1 gram of protein, and zero fat. They are rich in vitamins and minerals, including Vitamin C, A, B6, folate, potassium, manganese, and vitamin K.

WHAT ARE THE BEST PASTA NOODLES FOR KETO HEART HEALTH?

If you are following a Keto diet and are taking special care for your heart, it’s best to refrain from saturated fat as much as possible and stick to recipes that celebrate healthy fats. Of course the healthiest pasta noodles to use for heart health are zoodles, Shirataki noodles, and spaghetti squash noodles. Almond flour noodles offers lots of healthy fat from the almond flour without the high saturated fat. Calories are also more reasonable. Fat head noodles made from cheese are simply too high in saturated fat.

WHAT WINES HARMONIZE WITH KETO PASTA RECIPES?

Keto Pasta Recipes can pair well with various wine styles, depending on the sauce:

For sauces like Raw Tomato Sauce, featuring fresh, acidic tomatoes, opt for light, fruity white wines such as Pinot Grigio, Pinot Gris, or Sauvignon Blanc. Alternatively, light, fruity red wines like Pinot Noir can also complement the dish’s flavors.

Marinara Sauce, with its tangy flavors from tomatoes, garlic, onions, and fresh herbs, pairs nicely with the same light, fruity white wines and red wines like Pinot Noir.

Puttanesca Sauce, known for its acidity from tomatoes and saltiness from olives, capers, and anchovies, is best matched with light, fruity red wines such as Dolcetto, Valpolicella, or Pinot Noir. These wines balance well with the sauce’s flavors and saltiness.

Wine Tips:

Alcohol and Ketosis:

To support your Keto diet or low-carb lifestyle, choose quality, non-alcoholic wines that are low-carb and low sugar. Alcohol does not support a keto diet or low-carb lifestyle. Your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. This can cause you to eat more.

Alcohol and Health:

Did you know that when you drink alcohol, your liver has to work extra hard to break it down? This can cause damage to your liver and increase your risk of health problems like inflammation and cancer, especially if you drink a lot. Plus, alcohol can mess with your blood sugar levels, leave you feeling dehydrated, and throw off your body’s normal functions.

Non-Alcoholic Wine and Health Benefits:

Non-alcoholic wines with few carbs and little sugar are great for your health. They help you manage your weight, control your blood sugar, and keep you hydrated. Plus, they have important nutrients and antioxidants from grapes that can lower your risk of health problems like heart disease. And, since they don’t have alcohol, they’re perfect for socializing without any negative effects, which can help you feel happier and less stressed.

Big Fat Whites:

Full-Bodied Reds:

Bolognese Sauce:

Made with ground meat, tomatoes, onions, carrots, celery, and sometimes red wine.The ground meat in this sauce demands a red wine with some weight. Think Chianti, Barolo, Barbera, Merlot, Sangiovese.

Arrabbiata Sauce:

Made with tomato sauce, red pepper flakes, garlic, tomatoes, and sometimes onions. If you want to sip wine with this Keto Pasta Recipe, you’ll need to keep the heat and spice from the red pepper flakes super gentle. The reason is that the tannin in red wine with clash with that heat and spice, giving the wine’s acidity an offensively bitter taste. If you add the red pepper flakes, choose a wine with a slight sweetness. Sweetness in wine offsets the heat and spice. Think Lambrusco. If you refrain from heat and spice altogether. Pair this sauce with Chianti, Barbera, or Zinfandel. The wine’s acidity from the tomatoes will harmonize with the natural acidity in the wine.

Aglio e Olio:

This sauce is made with olive oil, garlic, sprinkle of red pepper flakes. If you add the red pepper flakes, as per the style of sauce, choose a red wine with a slight sweetness. Sweetness in wine offsets the heat and spice. Think Lambrusco.

Wine Tips:

Alcohol and Ketosis:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Alcohol does not align with a keto diet or low-carb lifestyle. Your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food. This can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Additionally, alcohol consumption stimulates the appetite, potentially causing overeating.

Alcohol and Health:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Moreover, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Furthermore, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

Non-Alcoholic Wine and Health Benefits:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They aid in weight management, blood sugar control, and hydration. Additionally, they contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT ARE SOME OTHER KETO LOW-CARB RECIPES YOU CAN ENJOY?

Korean Short Ribs

Coconut Coasted Drumsticks

Parmesan Crusted Chicken Wings

Bacon-Wrapped Chorizo

Keto Low-Carb BBQ Pork