Keto Noodles Recipe for Low Carb Egg Noodles

By Lisa MarcAurele on Nov 14, 2019 68 Comments - This post may contain affiliate links. See Disclosure

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Additional Info

Net Carbs: 1 g | % Carbs: 2.6 % | % Protein: 28.2 % | % Fat: 69.2 % | SmartPoints: 6

Values

Array
(
    [serving_size] => 0.25
    [calories] => 165
    [carbohydrates] => 1
    [protein] => 11
    [fat] => 12
    [saturated_fat] => 6
    [polyunsaturated_fat] => 0
    [monounsaturated_fat] => 0
    [trans_fat] => 0
    [cholesterol] => 175
    [sodium] => 326
    [potassium] => 35
    [fiber] => 0
    [sugar] => 0
    [vitamin_a] => 465
    [vitamin_c] => 0
    [calcium] => 263
    [iron] => 0.6
    [serving_unit] => recipe
)

Jump to Recipe

Nut-Free Vegetarian Quick

Want to use keto noodles that aren’t spaghetti squash or spiralized zucchini? With this delicious low carb egg noodles recipe, it’s easy to make your own keto pasta!

Jump to:

How to make keto noodles
The quick scoop on shiratake pasta
Why I love this recipe
Serving suggestions
Equipment needed
Keto Noodles – Low Carb Egg Noodles

I’ve already mastered making dishes with spaghetti squash, zoodles, and shiratake. But now I feel like it’s time to expand my options with my own homemade low carb pasta. That’s why I came up with this egg and cheese based keto noodles recipe.

That’s right, the two staples of omelettes combine to form delectable low carb egg noodles. But don’t worry, they aren’t too eggy because only the yolks are used and spices are added to enhance the flavor. And there’s plenty of cheese!

Carbs in egg noodles

One cup of enriched wheat based egg noodles contains about 40 grams of carbs. Your body definitely won’t be in ketosis if you indulge in them.

But with this keto egg noodles recipe, a similar serving will only set you back about 1 gram of total carbs. That means you can go ahead and have a double serving without worry!

How to make keto noodles

Beat egg yolks and cream cheese in a medium bowl.
Add in parmesan and mozzarella cheese while beating.
Sprinkle in spices with the mixer still beating.
Spread the mixture out on a parchment paper lined sheet pan.
Bake for 5 to 8 minutes keeping an eye on it. The temperature should be lowered if any bubbles appear. Baking is done when all the sides and center are fully cooked using a toothpick method similar to cake testing.
Allow to cool completely before slicing.

Other Alternatives to High Starch Pasta

As I stated above, for this keto noodles recipe, I wanted to use something other than spaghetti squash, zoodles, or shiratake. However, I’ve also experimented with my own kelp noodle recipe too!

Most people are familiar with using vegetable noodles, but you may not know much about shirataki? It’s the keto pasta that I use to make gluten free mac n’ cheese.

The quick scoop on shiratake pasta

It’s made from the bulbous, water-filled root of the wild yam-like konjac plant. The fiber component of the root is called glucomannan and it’s what’s used to make shiratake. These noodles contain virtually zero calories and carbs!

Shirataki noodles are tasteless. However, the noodles, when prepared correctly, absorb the flavors of whatever sauce you’re using.

However, the noodles, when prepared correctly, absorb the flavors of whatever sauce you’re using.

And, they help you feel full because they delay stomach emptying. Which is great if you’re trying to control your portions.

Basically, shirataki noodles act like a sponge in your gut. They absorb water from your intestines. (Need proof? This study confirms it.)

Why not use zoodles?

I could have also used spiralized zucchini for this keto noodles recipe. It’s already an ingredient in several of my low-carb pasta recipes.

But again, I wanted to test a different alternative to high-starch pasta out. Also, sometimes, if I’m really hungry, zoodles and spaghetti squash don’t fill me up as much as I’d like.

That’s why for this recipe I’m using something more substantial. If for some reason, you need to limit your calorie intake, you can also try this recipe with one of the above pasta alternatives.

However, if you want to indulge, this recipe will definitely satisfy hunger. And the carbs are lower than any of the vegetable noodle options.

Egg based keto noodles recipe for a ketogenic low carb diet

Why I love this recipe

If you like cheese as much as I do, you’re going to love this keto noodles recipe. There’s not one. Not two. But three different cheeses–cream cheese, Parmesan and mozzarella.

I’ve developed a sensitivity to egg whites so that’s the main reason why the recipe only calls for yolks. But the yolk also contains most of the nutrition.

Serving suggestions

These homemade low carb noodles may not be suitable for all your spaghetti squash recipes. However, I enjoy them topped with keto marinara sauce or keto ground beef stroganoff. You can also pair them with some low carb alfredo sauce.

Equipment needed

Having the following kitchen items on hand will make the recipe go smoothly.

Use Parchment paper to line the baking sheet
A spatula or spoon makes it easy to spread out the noodle mixture.
You’ll want a sharp knife or pizza cutter handy to slice the baked mix into noodles.
Grab a sheet pan with rimmed edges for baking.
Use a medium to large bowl is for mixing.
Have an electric hand mixer to combine the ingredients well.

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Last Updated: 14 Nov 2019

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