Enjoying Pasta While on a Low-Carb Diet

Newsflash: pasta is on the menu on a low-carb diet! That’s right. You can have your favorite pasta dishes and stay on a low-carb diet. The trick is to choose low-carb pasta. 

Netrition has all kinds of low-carb pasta for your needs. Whatever pasta dish you love, you can make it on a low-carb or keto diet. Here’s what you should know about enjoying pasta on a low-carb diet.

Carbs in Pasta Compared to a Low-Carb Diet

First off, how bad is pasta on a low-carb diet? Let’s check some carb counts. A 1-cup portion of pasta has 41 grams of carbohydrates. That’s already a big chunk, and most people don’t stop there. A plateful of pasta can have 2 or more cups of pasta, and have over 100 grams of carbs. Is that a lot? 

Let’s put those grams of carbs from pasta into some sort of context. A standard low-carb diet could get about 20 to 40% of calories from carbs. On a 2,000-calorie diet, that’s 150 to 200 grams of carbs per day. That means your plate of pasta can have over half of your total carbs for the day!

What if you’re on a very low-carb diet, such as a keto diet? The carb limit may be 20 to 50 grams a day. Do the math: it’s tough to fit a cup of pasta with 40 grams of carbs into a diet with only 20 grams daily!

And now…it’s time for the good news. Low-carb pasta is easy to come by! At least, you can find all kinds at Netrition!

Types of Low-Carb Pasta at Netrition

What kind of pasta are you looking for? What’s your carb limit, and are you looking for benefits such as extra fiber or protein, being gluten-free, or being already-cooked? Netrition has you covered! Here are a few examples of our pasta options.

  • High-Fiber Protein Pasta
  • Fiber is a carb, but not that kind of carb. It’s a kind of carb that doesn’t spike blood sugar, and carb counters don’t include it in their net carb total. Fiber Gourmet Light Pasta has 24 grams of fiber, or 86% of the daily value, and only 110 calories per serving. It comes in Elbows, Penne, Rotini, and Spaghetti. 

    Great Low-Carb Bread Company has a full line of high-protein, high-fiber pasta that’s also low in calories. Each serving has 18 grams of fiber and 12 grams of protein, and only 100 calories and 7 grams of net carbs. Choose from Spaghetti, Rotini, Elbows, Fettuccine, Penne, and Shells. Just boil the pasta for 8 to 15 minutes before using it.

    If you’re looking for pasta made from gluten-free superfoods, bean and chickpea pasta might be for you. Banza Chickpea Pasta, for example, has 5 grams of fiber and 13 grams of protein. It’s gluten-free, grain-free, and vegan, and comes in Elbows, Shells, Penne, Spaghetti, and Rotini. 

    Another choice for a big dose of protein is P2 Eat Smart High Protein Pasta, with 25 grams per serving. It has 7 grams of net carbs and comes in Fusilli, Orzo, and Penne. 

  • Shirataki Pasta and Hearts of Palm
  • Shirataki Noodles and Hearts of Palm are naturally low-carb and perfect pasta substitutes. You can use them for dishes such as lasagna, spaghetti with sauce, pasta salad, and soups. Just drain and rinse them.

  • Kelp Noodles
  • Kelp Noodles from Sea Tangle Noodle Company are another naturally low-carb option, not to mention that they’re gluten-free and low in calories. They are made of seaweed, which is a natural source of minerals, including iodine. They’re also ready to eat or use after you drain them, and they are great hot or cold, such as in salads.

  • Low-Carb Protein Pasta
  • For some of the lowest-carb, lowest-calorie pasta, consider BariatricPal Protein Pasta Entrees. They’re designed with bariatric surgery patients in mind, so you know they’re low in carbs, but they’re completely tasty. They’re in single serving packets and take only minutes to prepare. Cheesy Mac and Fettuccine Alfredo are some options.

    Pasta Dishes on a Low-Carb Diet

    Once you get your favorite type of low-carb pasta, what can you make with it? There are tons of dishes that can be perfect for a low-carb or keto diet. Here are a few examples.

    • Beef lasagna with tomato sauce, ground beef, and cheese.
    • Vegetable lasagna with tomato sauce, cauliflower, onions, ricotta, parmesan, and mozzarella cheese.
    • Spaghetti and meatballs with ground turkey or beef and your favorite low-carb tomato sauce.
    • Fettuccine Alfredo with creamy alfredo sauce and chicken, shrimp, or tofu.
    • Italian pasta salad with tomatoes, olives, deli meats, and cheese cubes.
    • Greek pasta salad with tomatoes, cucumbers, bell peppers, onion, oregano, and feta cheese.
    • Chicken noodle soup with chicken, onions, carrots, and celery.
    • Chow mein with chopped vegetables and chicken, shrimp, or fish.
    • Pasta bake with broccoli, cheddar cheese, and parmesan cheese.
    • Macaroni and cheese with cheddar cheese and cream.

    Any pasta dish you can imagine is possible on a low-carb or keto diet!

    What to Eat with Pasta on a Low-Carb Diet

    Once you figure out your pasta dish, what can you have with it? High-carb breadsticks probably aren’t your best bet, but there are some good low-carb sides you can serve. Here are some examples.

    • A green salad with tomatoes, cucumber, and dressing.
    • Chopped salad with tomatoes, bell peppers, olives, and dressing.
    • Broiled or steamed vegetables, such as asparagus, green beans, and broccoli.
    • A small bowl of berries and cream.
    • Some nuts and seeds.

    A low-carb diet can be challenging, but not because of a lack of pasta! At least, the pasta options are almost limitless when you shop at Netrition. We have them in different shapes and styles so you can choose the pasta that works best for your waistline and taste buds. Fun!

    Diet and weight lossEntrees / side dishesLow carb pasta