Pasta is a highly delicious, quick and healthy meal. But when you are in a low carb diet you must avoid it. There are many types of alternatives of low carb pasta that do not contain a pinch of wheat flour. Those are super healthy, provide very few calories and carbohydrates to your diet and also, they are really appetizing!
If you can’t stand the idea of giving up spaghetti, macaroni, and lasagna, you may think that a low carb diet is out of the question. With a little creativity, you can satisfy your pasta cravings without adding carbohydrates. Here are some easy, nutritious and tasty pasta alternatives to try.
10 Alternatives of low carb Pasta
If you follow a low carb diet, there is a wide variety of pasta alternatives to choose from. Just like several pasta noodles have different textures and qualities, you can find a substitute that works best for the dish you are creating, the tastes you want to include and the overall experience of eating pasta you are trying to combine.
With the right tools, a little creativity and lots of fresh vegetables, you will have many low carb options to choose from while you recreate your favorite pasta dishes.
1. Spiral vegetables
Fitness lovers love ketogenic or low carb diet. Spiraling vegetables are a great trick that will allow you to make totally healthy pasta dishes while you are on a low carb diet.
Thanks to this spiral vegetables you will include more vegetables in your diet in the most delicious way. Because you can prepare sauces and dressings for it as if it were a spaghetti dish to use. Pesto sauce, garlic and parsley, garlic prawns, Bolognese, mushrooms … the possibilities are endless (as long as they are healthy, it is not worth putting cream or butter insane).
2. Vegetable Pasta
Although with vegetables you can take your plate of spaghetti daily if you wish, with pulses you will be able to treat yourself from time to time in your low carb diet.
Legumes will provide you with nutrients such as vitamins and minerals (potassium, calcium, magnesium, and iron). They are a good and very healthy option to replace traditional pasta with a dish that could be similar to the naked eye and just as tasty.
Red lentil pasta has acquired a lot of fame in recent times and it is not for less, you can prepare it with the healthy sauce that you want. You can also try pea or chickpea pasta.
3. Shirataki, the calorie-free pasta
It has hardly any calories and has an immediate satiating effect. Shirataki pasta comes from the root of Asian konjac and is essentially 100% vegetable soluble fiber, so it favors intestinal transit and the elimination of toxins. It does not contain gluten, fats or sugars.
It is a perfect option in slimming diets, helps regulate blood glucose levels and is very fast in a pan or pot. You can accompany it with any seasoning or light sauce since shirataki pasta is quite tasteless. You can enjoy a good pasta dish to the top without any regrets.
Who said you weren’t going to be able to eat pasta in your weight loss diet? You already have enough resources to eradicate that premise.
4. Whole Wheat Pasta
Whole wheat pasta is made in the same way as conventional pasta, but using whole grain flour. It is rich in vitamins, minerals, and fiber than conventional pasta.
It is convenient that when choosing this pasta we look carefully at the label of the product that we are buying. There is “fiber-rich” pasta that is not made with whole wheat flour and many kinds of pasta in which flour is mixed. The most convenient are those made with whole wheat, which is truly integral because they contain all the bran and the germ.
The great advantage of this pasta is not that it has fewer calories (we talk about 10 less per 100 grams), but it is the alternative to conventional refined pasta more similar to this (and with double the fiber).
5. Cauliflower Couscous
Cauliflower can be grated, finely chopped or processed in a food processor. With approximately 5 g of carbohydrates per cup, cauliflower is one of the most versatile pasta alternatives for steaming in the microwave, sautéing or roasting. Cauliflower can be served as a substitute for rice or couscous as a side dish or as part of a dish.
If you keep the pieces a little bigger, cauliflower is an excellent base for low-carb macaroni and cheese.
6. Spelled Pasta
Spelled is a subspecies of wheat which it conserved mostly in southern Germany, where it has been cultivated since 4,000 BC and is known as ‘Dinkel’. It is characterized by its high content in gluten and, therefore, in protein, which can reach 17% of the total product. It is the type of pasta in this list with fewer calories: 336 per 100 grams, compared to the 360 that conventional pasta usually has.
Spelled is a healthier alternative to conventional wheat, because as with all ancient versions of the cereal it is richer in minerals, vitamins, and fiber.
It can be used in almost any type of pasta dish, although it is not recommended for baked preparations, as it breaks easily.
7. Brown rice pasta
The rice noodles, of Asian origin, do not contain gluten, so they have been an important refuge for celiacs, who could enjoy something similar to spaghetti. Until recently, this type of pasta (which was made either with pure rice starch or with this flour) was only in the form of translucent ‘noodles’, known as crystal or cellophane noodles.
This type of pasta has fewer calories than the conventional one. For some time now, all kinds of pasta made with brown rice flour have appeared, also gluten-free, but richer in fiber and with slightly fewer calories than conventional pasta (350 versus 360 per 100 grams). It is the best alternative if you suffer from intolerance.
This pasta can also be used for any type of dish. Just be careful when cooking because it sticks a lot during cooking, so it is convenient to remove it frequently while it is done.
8. Quinoa Pasta
Although it is a relatively new food in Europe its popularity has not stopped growing, as well as its price. It is usually taken cooked, in a wide variety of dishes, but it is also used to make flour and already prepared pasta is marketed with it.
Quinoa pasta has a delicate texture and a mild flavor, and contains more protein than any type of pasta. The only downside is that its caloric content is similar to that of conventional pasta – it has around 368 calories per 100 grams – but it has no gluten and its nutritional properties are more complex: it is rich in minerals such as iron, calcium, phosphorus, magnesium, and vitamins C, E and B.
9. Zucchini Spaghetti
Zucchini spaghetti is an excellent way to eat vegetables, without sacrificing the taste and texture of the traditional spaghetti.
Among the properties of this vegetable are its low calorie, sodium, and fat content and its high concentration of healthy nutrients. Its carbohydrate indices are lower than those of traditional pasta: about seven grams per serving.
They are also very easy to make: cut a zucchini in half, sprinkle it with olive oil and then put it in the oven or in the microwave. Once roasted, make the strips with a spiralizer or grater. Sauté them with garlic, tomatosauce, herbs and accompany them with some sausages or with beef and you will get a very balanced dish.
10. Seaweed Pasta
Made with seaweed, this type of pasta has low fat and calorie content. It is also rich in calcium, iron, vitamin K and fiber. Try it with a Vietnamese-style meat and herbs salad.
11. Palmini pasta
With only 4 g of carbohydrates, this pasta, made of palm heart, is a substitute for the plant-based pasta that you may not have heard before. Palmini is low in calories, high in fiber, gluten-free and looks more like traditional pasta than other alternatives. You can buy canned or in bags. While you can eat it directly from the package, it also cooks well, maintaining its consistency similar to pasta.
These all are the healthy alternatives of low carb pasta. Like any food, it is not miraculous, but benefits can be obtained if it is part of a healthy and balanced diet. Remember that it is only an alternative and that having a low caloric and nutrient intake is always necessary to complement it with other foods.