Top 11 Low-Carb Alternatives to Pasta and Noodles

Pasta is a versatile food and is consumed in many cultures. It's still famously high in carbs though, which some people would choose to avoid. If you adopt a low-carb diet, are intolerant to gluten or just want to stop feeling bloated and miserable after a meal, you may want to skip the wheat pasta or carbohydrates. But if you don't want to give up completely on pasta and the scrumptious sauces it comes with, you may want low-carb alternatives.Here are 11 tasty low-carb pasta and noodle alternatives.

1. Spaghetti Squash

Spaghetti squash is a great replacement for spaghetti. Originating in North and Central America this starchy vegetable has yellow-orange skin. If fried, its meat can be divided into strings that resemble spaghetti noodles — hence its name — with a fork. At 6.5 grams of carbs per 3.5 ounces (100 grams), spaghetti squash contains just around 20 percent of the carbs in the same amount of pasta you might find. Around the same time, Vitamins A, C, E, K and most B vitamins are much richer. To cook, poke the squash with a fork in many places, then bake it at 350 ° F (180 ° C) for 30–45 minutes. Even spaghetti squash can be boiled for 20 minutes or cut in half and microwaved for 6–8 minutes at maximum.Using a fork until able to break the meat into spaghetti-like lines, and finish with a sauce. Spaghetti squash can be roasted, microwaved or fried and is a better substitute to spaghetti noodles, which is high in nutrients.

2. Spiralized Vegetables

Spiralized vegetables have taken the culinary world by surprise over the past few years-and understandably so, as they offer a simple and enticing way to add more vegetables to your diet. Spiralized vegetables are those sliced by a spiralizer — a kitchen tool used to slice vegetables into long strips that appear like noodles. It is possible to spiralize many vegetables, but the most common ones are zucchini, carrots, turnips, beets and cucumbers. These vegetable noodles are also excellent sources of protein , vitamins and minerals in addition to being 3–10 times lower in carbohydrates than pasta. Adding more vegetables to your diet can be extremely helpful and can reduce the risk of various diseases , including heart disease, diabetes, and even some cancers. More vegetables will also help to lose weight. You may require a spiralizer to create spiralized vegetables, but preferably a vegetable peeler can be used. Don't peel your vegetables, since the peel is where much of their nutrients are processed. Spiralized vegetables can be consumed warm or cold. Toss the vegetable noodles in boiling water for 3–5 minutes until cooked but still strong — known as al dente, if you want to steam them up. Overcooking can cause them to lose toughness. Spiralized vegetables offer an alternative to pasta rich in nutrients, which can be consumed warm or cold.

3. Eggplant Lasagna

Eggplant, also referred to as aubergine, originates in India. Though called botanically a berry, it is eaten most frequently as a salad. A 3.5 ounce (100 grams) serving of eggplant contains about 9 grams of carbohydrates, which is about 3.5 times less carbohydrates than the same volume of pasta. It is also a good source of protein , vitamins, and minerals — particularly vitamin K, thiamine, and manganese. Start by cutting this tasty night shade lengthwise into thin slices to prepare your eggplant lasagna. Clean both sides with grease, and roast the slices until they are smooth and crispy, rotating once. Simply use these roasted eggplant slices when preparing lasagna, instead of pasta shells. You may also bypass the roasting stage and directly use the raw slices, if you want a moister oven. Eggplant is a common low-carb, nutritious pasta alternative in lasagna recipes.

4. Cabbage Noodles

Few people are considering using cabbage as a substitute for noodles, but it's a deceivingly easy option. It is extremely low in carbs, at about 6 grams of carbs per 3.5 ounces ( 100 grams). Incredibly, 54 percent of the Average Dietary Intake (RDI) for vitamin C and 85 percent of the RDI for vitamin K is given by this amount of cabbage. Cabbage is also a healthy source of folate and boasts a variety of other minerals and vitamins. The cabbage leaves may be used as a supplement for lasagna mats. Chop the cabbage head into thin noodles for use in a thai pad or lo mein, as an option. Note the leaves nearest to the heart are very hard and can be bitter. Drop the cabbage roughly two minutes into boiling water until sliced. The cabbage leaves will be ready when used for lasagna, as they can be quickly bent without cracking. They are going to cook in the oven more so don't simmer them too long. If you are using cabbage noodles for something other than an oven bowl, if soft enough to pierce with a fork extract them from the water. Cabbage is an unusual yet nutritious alternative to pasta made from wheat. It can be used in noodle or lasagna dishes as a substitute for the pasta.

5. Cauliflower Couscous

You may have learned about cauliflower being used as a supplement for rice. Yet couscous can be just as quickly substituted. Cauliflower is a cruciferous vegetable that has many possible health advantages including a decreased chance of certain cancers. It is low in carbohydrates and high in protein, folate, and C , E, and K vitamins. Cauliflower contains 4 grams of carbs (100 grams) per 3.5 ounces, 13 percent as many as pasta. Break the cauliflower and run the florets into a food processor until they are grated into bits about the size of rice to be used as a substitute for couscous. The pulse feature fits well, because you don't want to over-mix. Drizzle some oil in a large skillet and sauté the couscous with the cauliflower for 1–2 minutes. Cover with a cover and simmer for another 5–8 minutes, or until tender. In dishes, the final result can be used as a couscous. Cauliflower is an alternative to couscous and is low in emissions. It is nutritious and can provide additional benefits for the body.

6. Celeriac Couscous

Celeriac is native to the Mediterranean, and is synonymous with celery. It is a root vegetable with a mildly acidic, celery-like flavour. Celeriac is especially rich in phosphorous, manganese, vitamin C and B6. It has marginally more carbohydrates, at 6 grams per 3.5 ounces ( 100 grams), than cauliflower. It still offers a safe alternative to pasta, however. Break the vegetable into smaller parts, to make celeriac couscous. Then pursue the same procedure for cauliflower as you would, dicing it in a food processor and sautéing until tender. Celeriac, another low-carb alternative to the couscous, has a good celery flavour and contains plenty of phosphorus and other nutrients as well.

7. Sprouts

Sprouts are seeds that have germinated and grown into very young plants. It can sprout several forms of seeds. Sprouts can be made of beans, peas, rice, potato seeds , nuts, and other plants, for example.The nutrient content of sprouts ranges from seed type to seed type. Sprouts, however, are usually low in carbohydrates and high in calcium, folate, magnesium, phosphorus , manganese, and C and K vitamins. For alfalfa sprouts, they range from 7 per cent to 70 per cent for lentil sprouts of pasta carb content. The sprouting method often helps to decrease the number of antinutrients present naturally in plants. This makes digestion of the sprouts smoother for the body. To substitute the pasta with sprouts, blanch them first by boiling for a couple of seconds, extracting them almost instantly. Then spray cold water over your sprouts to interrupt the process of cooking. Drain your best sauce, then finish with it. It should be remembered that the sprouts are also associated with an elevated risk of food poisoning. Make sure you just buy fresh, properly cooled sprouts to reduce the chance of foodborne illness. Sprouts are a very good substitute for pasta, low in calories, high in nutrients and easy to digest. To reduce the chances of food poisoning buy fresh, refrigerated sprouts.

8. Onion Noodles

Onions are a scrumptious and popular substitute for pasta. It contains 1/3 of the normal pasta carbs and is high in grain, vitamin C, B6, folate, potassium and phosphorus. Onions are also a wonderful source of flavonoid antioxidants, which have health benefits such as reduced blood pressure and better heart health. Peel and slice the onions into 1/4-inch (0.5-cm) rings to pastify, then remove each ring and put them in a large roasting pan. Drizzle with oil, salt and pepper and fry for 30 minutes, or until the onions start browning. Remove halfway through to roast. Finally, complete with the sauce and the garnishes you want. Onions are a tasty alternative to pasta which is low in fuel. They 're high in nutrients and protective compounds from plants that can improve your wellbeing.

9. Shirataki Noodles

Shirataki noodles are long , white noodles which are also known as konjac noodles. They are a popular low-carb alternative to pasta, since they are really satisfying but still have few calories. They are made of a form of fibre known as glucomannan which comes from the plant in Konjac. Glucomannan is a soluble fibre which means it can trap water in your gut and form a viscous gel. This slows down your digestion, helping you to stay more complete longer. Soluble fibres supply the gut bacteria with carbohydrates, which will then produce short-chain fatty acids (SCFAs). SCFAs are thought to help minimise inflammation and improve immunity. Simple to cook shirataki noodles. Only unpack and scrub well under hot running water to remove the moisture and heat it up. Then apply the desired sauce. You should cook the noodles in a pan, as an option. This would eliminate some of the extra water and turn the already mushy texture of the noodles into something more noodle-like. Shirataki noodles are an alternative to pasta which is very low in emissions, low in calories. They 're also rich in soluble fibre that will make you feel more fuller.

10. Tofu Noodles

Tofu noodles are a variant on the conventional noodles in shirataki. They are made from a combination of tofu and glucomannan fibre, which have only a few extra calories which carbs. Buy dried these noodles and cook them in the same way that you 'd make shirataki noodles. Tofu is high in protein and protective plant compounds and can guard against health problems , such as heart disease , asthma and some cancers. Tofu noodles are made from a common meat substitute based on soy, and pack a lot of protein into your bowl.

11. Seaweed Pasta

Seaweed pasta is an innovative alternative to pasta and is low in starch. It basically consists of the gathered, rinsed, and dried seaweed. So it will give to your dish a sea-like taste. While marine algae are naturally low in calories and carbohydrates, they are filled with minerals. It is a source of vitamin K, folate, magnesium, calcium and iron which is especially rich. It also offers a strong variety-dependent dose of iodine. Seaweed contains around 30 per cent of wheat pasta carbon content. The types of seaweed used to substitute pasta imitate spaghetti or fettuccine, naturally. For cooking, simply place them for 5–15 minutes in boiling water or until the seaweed reaches your desired consistency. Alternatively, consider steaming 20–35 minutes for the seaweed noodles. This helps them to maintain a strong firmness. Seaweed is a colorful pasta substitute. Bear in mind that this would bring a taste closer to the sea to your dishes.

The Bottom Line

There are also alternatives to pasta which are low-carb. Any of the most common choices are fresh vegetables, seaweed and fiber-rich noodle replacements. These contain not only far fewer carbohydrates but also far higher amounts of vitamins, minerals and other protective compounds relative to typical wheat pastes. Only stir in and eat these newfangled noodles with your favorite pasta sauce.