If you’re following a strict gluten-free diet, chances are you are feeling noodle deprived. While there are great gluten-free pasta alternatives on the market, they are made with rice flours, corn flours and other ingredients that make them full of grains and carbs. If you’re looking to lighten your carb load, and still enjoy delicious gluten-free pasta, this article will help you. This post contains affiliate links. Please see my disclosures.
Sick of eating empty calories every time you eat gluten-free noodles?
Gaining weight but still love pasta?
If this sounds like you, you’re in luck because this article features five low-carb, gluten-free pasta alternatives that are not only good for you, but also contain way less of the grains, carbs and calories you don’t want.
While I love a big bowl of pasta like the rest of you, if I ate it every time I craved it, I would quickly become overweight.
Today, however, I’m going to share some low-carb and low-calorie pasta options that you can enjoy, without the gluten and wasted calories.
1. Tofu Shirataki Spaghetti
There’s a reason I’m listing Tofu Shirataki Spaghetti first. It’s because it offers an amazing, pasta-like texture that will fool your taste buds into thinking you’re eating gluten-free ramen noodles.
Tofu Shirataki is made from a blend of tofu and konnyaku (or konjac), an Asian yam, and contains 20 calories and only 6 grams of carbs for the whole package.
It’s certified gluten free by the GFCO, Non-GMO Project verified, vegan, keto-friendly and perfect for any recipe that calls for pasta.
To prepare tofu shirataki, simply boil the noodles in hot water for 1 minute, drain and rinse, and then top with your favorite pasta sauce, cheese, and veggies. Enjoy!
I found Tofu Shirataki at my local Sprouts.
2. Miracle Noodles
Miracle Noodles live up to their name as they are little miracle noodles that taste great and offer an excellent a low-carb pasta option.
Miracle Noodles are made from purified water, konnyaku flour (a spongy plant popular in Japanese cuisine), β-carotene, and calcium hydroxide.
These noodles pack tons of fiber and help you avoid consuming excess calories.
Each package contains only 15 calories (5 calories per serving), so you can pile these noodles high on your plate for a totally satisfying and bountiful meal.
3. Edamame Spaghetti
These edamame noodles taste amazing, and on top of it all, they have a wonderful chewy texture and bite.
Edamame spaghetti by Explore Asian is just 200 calories per serving. But that’s not the most exciting part.
The most exciting part is that each serving contains 24 grams of plant protein, 13 grams of fiber and plenty of Vitamin A, Vitamin C, calcium and iron.
Plus, the only ingredients in this low-carb pasta option are (1) organic edamame (green soybeans) and (2) water.
I often find myself eating a bowlful of them without any guilt or excessive carbs.
Stock up on edamame spaghetti by Explore Asian on Amazon. The company also makes black bean, adzuki bean and mung bean pastas.
All Explore Asian pastas are USDA Certified Organic, Non-GMO, gluten free, vegan, and kosher.
4. Zucchini Noodles
Who doesn’t love a good old fashioned zucchini noodle, which is also known as a zoodle. While a zoodle doesn’t taste like pasta, per se, you can spiralize it so it looks like pasta and use it in lieu of carb-loaded pasta any of your favorite pasta dishes.
You can spiralize zucchini in one of two ways. The first, and cheapest way to do so, is with the Veggetti. It’s a simple tool that helps you twist the zucchini into spaghetti-shaped spirals.
I happen to have an awesome Ninja high-speed blender, which I use to make smoothies and other blended foods because it comes with a spiralizer attachment. I put the zucchini in the spiralizer and it takes about 10 seconds flat before beautiful zoodles appear.
You can cook zucchini noodles in a variety of ways. You can stir fry them for a minute in any stir fry, zap them in the microwave for 1 minute to soften them, or simply eat them raw if you want a little more bite.
5. Spaghetti Squash
I love spaghetti squash because, let’s face it, I can eat a ton of it without feeling guilty.
What I love about spaghetti squash is that it’s a low carb vegetable (unlike other squashes), and it’s so good for you as a result.
At 31 calories per serving, this fiber-loaded spaghetti can be eaten by the bowl full and is loaded with vitamins A, C and B6, potassium and calcium.
I either roast spaghetti squash in my oven, in my air-fryer, which takes just a few minutes to do, or in my slow cooker when I’m making my famous turkey meatballs with spaghetti squash.
There you have it … five amazing gluten-free and low-carb noodle alternatives that also happen to be good for you too!
Did you know that Noodles and Company offers zucchini noodles – or zoodles – as an option in every pasta dish?
Don’t Care about Carbs?
If you don’t care about carbs, but just want a tasty gluten-free pasta, I highly recommend Tinkyada brown rice noodles. I use these noodles almost exclusively in my recipes because it offers a wonderful texture that isn’t gritty or mushy.
Alternatively, you can make your own gluten-free pasta from scratch. Try my two-ingredient gluten-free pasta recipe, or my gluten-free egg noodle recipe. Both are delicious, homemade pasta options that taste amazing if you have the time, patience and appetite for carbs.
If you’re interested in learning about gluten-free ramen noodle options, be sure to check out my guide to gluten-free ramen noodles. Again, these are not low-carb options, but they are gluten free and they taste great.