Looking for a new keto noodles recipe? And one that doesn’t call for spaghetti squash as the main ingredient? Well, most people don’t know that you can make delicious low carb egg noodles easily.
Perhaps you are now a master at making low carb pasta dishes using spaghetti squash.
After perfecting several spaghetti squash recipes, I feel like it’s time to expand my alternative noodle repertoire.
And if you want to take your low carb pasta cooking skills to the next level, it’s easy. You just need eggs and cheese for this keto noodles recipe!
That’s right, the two staples of omelettes combine to form a delectable low carb noodle. Of course, egg noodles aren’t a new health trend.
On the contrary, they’ve been used in Asian recipes for centuries.
Back in the day before my own health transformation, I ate lots of regular dishes at Chinese restaurants made with high carb noodles .
Regular egg noodles = Keto kryptonite
But now that I eat low carb, obviously, wheat flour based noodles are Keto kryptonite. That’s why I decided to come up with a keto noodles recipe.
In fact, one cup of enriched egg noodles contains 40 grams of carbs. Your own body definitely won’t be burning ketone bodies if you eat regular egg noodles.
And who eats just one serving of pasta? Most people eat at least a couple servings. In reality, when people eat regular pasta, they’re creating a high-blood sugar situation.
After eating 100 grams or so of starchy carbs, your body will do one of two things.
In its infinite, innate wisdom, your body will either store the blood sugar as potential energy in your muscles. Or it will store the blood sugar in fat tissue.
If you’re not an Olympic speed skater or swimmer, guess which of the two metabolic pathways will occur?
That’s right, unfortunately, door #2.
Sorry if you already know this, but I feel like it’s worth repeating….
It’s good to remind ourselves from time to time why we embrace the low carb lifestyle.
Alternatives to High Starch Pasta
As I say above, for this keto noodles recipe, I wanted to use something other than spaghetti squash.
I could have used shirataki pasta. Never heard of shirataki? I use it to make gluten free mac n’ cheese.
In case you’re not familiar with shirataki, here’s the quick scoop on it….
It’s made from the bulbous, water-filled root of a wild yam-like plant. Native to Southeast Asia, the plant’s fiber is called glucomannan.
Glucomannan root is shaped into noodles. The noodles contain virtually zero calories and carbs.
Shirataki noodles are tasteless. I know that doesn’t sound very appetizing.
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.)
Moreover, shirataki noodles–or “Miracle Noodles” as they’re also known because of the most popular brand name of this style–lower your blood sugar.
Zoodles? Not this time….
I could have also used zucchini (zoodles) for this keto noodles recipe. Lord knows it’s 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, the healthy way, this recipe will definitely satiate. After just one serving, your ghrelin will take a chill pill. (Ghrelin is the hormone that tells your brain that you are hungry.)
Just like this subheading, this recipe is so cheesy!
If you like cheese, you’re going to love this keto noodles recipe.
There’s not one. Not two. But three different cheeses–cream cheese, Parmesan and “motz.” No, not matzoh cheese (does that even exist?), I’m talking about mozzarella of course.
For optimal health, I try eating raw cheese from time to time. Raw dairy products contain beneficial probiotics.
However, when you’re cooking a dish in the oven, you lose some of the benefits of the raw dairy. Thus, for these types of recipes, I don’t use raw cheese. But I do use organic as much as possible.
Eggstrordinary!
Some people are still unsure about eating eggs. Can you eat eggs everyday? Are the yolks bad?
The answer is: it depends on several factors.
For starters, it’s always best to buy organic eggs. And as long as the eggs are organic, go ahead and eat the whole egg.
In fact, the yolk contains most of the nutrition. Unless you have extremely high triglyceride levels, I wouldn’t worry about eating up to a couple whole eggs per day.
I really look forward to your feedback on this recipe. I hope you have the same reaction my husband did after he had a taste of my keto noodles recipe.
He kind of looked like this.
Low Carb Egg Noodles – Keto Noodles Recipe
KITCHEN ACCESSORIES :
- Parchment Paper
- Spatula / Spoon
- Knife
- Pizza Cutter
- Sheet Pan
- Bowl
- Mixer
Keto Noodles - Low Carb Egg Noodles
Recipe Video
Ingredients
- 3 egg yolks
- 4 ounces cream cheese softened
- 1/8 teaspoon garlic powder
- 33 grams Parmesan cheese freshly grated (about 1/3 cup plus 2 tablespoons)
- 37 grams mozzarella cheese freshly grated (about 1/3 cup plus 2 tablespoons)
- 1/8 Teaspoon dried basil
- 1/8 Teaspoon dried marjoram
- 1/8 Teaspoon dried tarragon
- 1/8 Teaspoon ground oregano
- 1/8 Teaspoon ground black pepper
Instructions
- In a bowl, beat egg yolks and cream cheese. Add parmesan and mozzarella. Continue beating with a mixer. Sprinkle spices. Continue mixing well.
- In a parchment lined sheet pan, evenly spread egg and cheese mixture. Flatten with a spatula or back of a spoon.
- Place sheet pan in a preheated oven at 475°F and lower heat to 350°F. Bake for 5 to 8 minutes. Watch closely as you need to avoid overcooking. If small bubbles start to appear, lower heat to 300°F and continue baking for 2 to 3 minutes until all sides and center are done. (You can test for doneness just like testing a cake with a toothpick, if you wish).
- Allow to cool at room temperature for 10 to 15 minutes before slicing. Slice according to desired size, using a knife or pizza cutter.
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Nutrition
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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Brent says
I made these tonight to go with beef stroganoff. I found that mine tasted great similar to a seasoned string cheese and didn’t taste any egg at all. I added half a cup each of the cheese and some red pepper flakes.
The only issue I had was the texture which is what I expected. I love my pasta al dente. So it really couldent fill that gap but very good flavor will make again and maybe let them cook a little longer to get crisp and more firm.
Lisa says
Thanks so much for sharing your experience with this recipe Brent!
Sallie says
Do these taste eggy? I really dislike eggs and the picture here just looks like a sliced omelette to me.
Lisa says
A bit as they are made from eggs.
Matt says
Yes, they taste exactly like you thinly sliced an omelette. While I do like eggs and think these are tasty, they are in no way similar to noodles imo. The entire point of noodles if the consistency and these are simply fluffy soft eggs.
Pieshifter says
Can you make these using the whole eggs some way? I mean if you increase other amounts accordingly?
Lisa says
I found that using the yolks worked best after a little experimenting with both.
Diane says
I made this and loved it but was upset about the macros. Is says 41g carbs. Please tell me the correct macros per serving. Thank you!
Lisa says
I’m not sure where you are getting that data, but if you look at the ingredients there’s nothing high carb to get that number. There’s only about 4 grams total carbs in the ENTIRE recipe.
Teresa Turner says
Can you make these bigger and make lasagna?
Lisa says
They might end up too soggy for a casserole.
Marina says
Thank you, I have made them tonight and they were delicious. Obviously not as dense as real noodles but very good flavor nonetheless.
I burned a couple and liked the burnt pieces too!
Lisa says
Really? I’ll have to purposely burn a few. Thanks for the feedback!
Tracey says
Have you tried making them without the cheese? Would they hold together? Thanks!
Lisa says
The cheese gives the needed stretchiness that’s missing when there’s no gluten.
Connie says
I seen you said these wasn’t really intended to be cooked in a recipe. I love chicken and noodles, do you have a recipe for a low carb noodle to be used to make chicken & noodles?
Lisa says
You can try these recipes: Peanut Chicken, Chicken Noodle Soup, Chicken Pad Thai, and Chicken Lo Mein.
MaryK says
So you eat these right after you cut them? There’s no further cooking them somehow?
Thank you.
Lisa says
After cutting into noodles, I like to serve them topped with sauce.
Keith says
What type of a sauce would you pair with this noodle. Thanks
Lisa says
I’ve used Alfredo and marinara sauce.
Stacy says
how do you cook them in a recipe? Or do you just add them at the last minute?
Lisa says
They are intended to be served with a warm sauce. They aren’t really suited for cooking in a recipe. So, they would likely work by adding at the last minute.
Krissy says
I think some above referring to incorrect grams mean that the metric should read 113.3 etc grams. This is what needs to be updated 🙂
Lisa says
Fixed!
Roberta says
I wish I could try this recipe, looks so tasty… but can’t consume dairy (except ghee) 🙁 Any suggestion for substituition that might work instead of cheeses?
Lisa says
You could try the dairy-free cheese options, but they do up the carbs.
Bonnie N. says
Um, I’m interested in making this recipe but…… are you SURE you mean *4 GRAMS* of cream cheese? That’s pretty much like nothing – i.e. sticking your finger into the cheese and whatever ends up on your finger would probably be about 4 grams. Typ-o perhaps?!
Lisa says
It should be 4 ounces not grams. I fixed that in the recipe card.
Anita Visser says
Is only 4g of cream chees correct? Maybe 40g?
Lisa says
It’s 4 ounces. That was a typo. It’s fixed now.