You can enjoy a cozy, comforting bowl of pasta while still sticking to your low-carbohydrate diet. Several methods exist for making homemade low-carb noodles, none of which require any special equipment. Once you’ve prepared your pasta, top it with your favorite hearty sauce, herbs and cheeses for a satisfying meal.
If you have a pasta maker, use it. If you don’t have one, don’t worry: You only need a set of measuring spoons, a silicone baking mat or parchment paper and a rolling pin to roll the low-carb pasta dough into thin sheets. Grab a high-powered blender or food processor to make quick work of mixing the dough. Or, gather a mixing bowl or two and a large spoon or spatula to combine the ingredients.
Lower Carbohydrate Flours
Swapping wheat flour for a lower carbohydrate alternative flour such as full-fat soy flour lowers the carb count while boosting the amount of protein in your pasta. For every 2 ounces of soy flour, which works out to roughly 1/2 cup of unsifted flour, use 2 extra-large, room-temperature eggs and 1/2 teaspoon of salt. Mix until everything’s combined before turning the dough onto a piece of parchment paper or a silicone baking sheet. Roll the dough out 1/4 inch thick, or as thin as you can get it. Slice the pasta dough into strips or shapes; arrange the noodles in a flat layer on your parchment paper and let them dry for an hour. Or cook the noodles immediately in boiling water for approximately 2 to 3 minutes, or until the pasta is tender.
You can make pasta without using any flour at all; simply use cheese, eggs and any seasoning you may want to include. This low-carbohydrate pasta doesn’t reheat as well as traditional pasta, so only make as much as you need for a meal. Fan easy, no-boil noodle, blend 2 eggs for every 1 ounce of cream cheese. Add a little salt and pepper or any herbs or seasonings you like. Pour the mixture into a greased baking pan and bake it for approximately 8 minutes in an oven that’s been preheated to 325 degrees Fahrenheit. Remove it from the oven; let it cool for 5 minutes and slice it into fettuccine-like slices that are approximately 1/8 inch thick. Top with your favorite sauce.
Veggie Noodle Alternatives
Replacing pasta with fresh vegetable “noodles” lets you have all the deliciousness without the high carbohydrate count. One of the fastest pasta swaps is steamed or sauteed broccoli slaw. You can transform zucchini into noodles by julienning it with a mandoline or a julienne peeler, slicing it into ribbons with a vegetable peeler or cutting it into spaghetti-like noodles with a spiralizer. Spaghetti squash works well, although it requires a bit more work. Prepare spaghetti squash by cutting it in half, removing the seeds and baking it on a baking sheet with the cut-side facing down. Bake it in an oven that’s been preheated to 400 F for 30 to 45 minutes, or until it’s tender. Use a fork to scrape the spaghetti-like strands onto a plate or serving dish and top it as desired.
References and ResourcesThe Low-Carb Comfort Food Cookbook; Mary Dan Eades, Michael R. Eades, Ursula Solom
The Low-Carb Gourmet; Harriet Brownlee
I Breathe... I'm Hungry... :Egg Fast Recipe -- Fettuccini Alfredo (Low Carb)
Popsugar: 6 Recipes That Kick the Carbs Out of Pasta
Gluten-Free Girl and the Chef: Gluten-Free Fresh Pasta
Skinny Taste: Raw Spiralized Zucchini Noodles with Tomatoes and Pesto
The Kitchn: How to Cook Spaghetti Squash in the Oven