Pasta and Keto: Unraveling Its Compatibility with a Low-Carb Lifestyle


Are you a pasta lover contemplating a keto diet? Given the high carb content, it’s questionable whether it is keto-approved.

Pasta is not keto-friendly as the net carbs of the average pasta is 39g per serving (100g). Zucchini noodles and other veg-based pasta alternatives are a good idea to replace pasta in your keto diet. You can also buy low-carb pasta to make it keto-friendly.

In this article, we’ll explore whether or not you can include pasta in your keto diet. We’ll also take a look at what pasta is keto friendly and meet your cravings. 

is pasta keto friendly


Serving Size: 100g

Not Keto

Net Carbs








Is Pasta Keto Friendly?

If you’re on a keto diet, traditional pasta may not be the best option. While the Asian pasta dish can be hearty and fulfilling, it’s rich in net carbs, with 39g per 100g serving.

With the keto diet recommending no more than 20g of net carbohydrates per day, one serving of this pasta takes up almost double your daily carb allowance! So is there pasta that you can eat on a keto diet?

Absolutely! There are wholesome and delicious low-carb options available. Zucchini noodles are an excellent low-carb noodle substitute. They have fewer calories and net carbs than regular pasta noodles, making them perfect for keto spaghetti dishes.

Consider other alternatives, such as shirataki noodles (also known as miracle noodles) or kelp noodles. These substitutes have a similar texture to traditional spaghetti but contain fewer carbs and more fiber. The difference can make them an awesome ingredient in your favorite gluten-free pasta recipes.

Imagine a steaming “keto lasagna” plate made with zucchini or eggplant layers instead of wheat flour dough or penne pasta. Or perhaps try a low-carb macaroni and cheese using cauliflower instead of macaroni!

Pasta alternatives provide variety in taste and texture, allowing you to recreate favorite dishes like spaghetti squash with meat sauce while staying within your carb limit.

Pros Of Eating Pasta On The Keto Diet

  • Pasta can be a quick energy source due to its high carbohydrate content.
  • It contains some amount of dietary fiber, which aids digestion.
  • Pasta contains protein which helps in muscle building and maintenance.
  • It is low in fat, which can help manage overall calorie intake.
  • Pasta is widely available and easy to incorporate into various meals.
  • It’s very quick to cook most pasta dishes, making it highly convenient.
  • Pasta is comfort food for many, so using it as a carb source can help you stick to eating at home instead of getting take out.
  • Keto-friendly pastas taste almost identical to traditional versions, as the sauce is the main flavoring.

Cons Of Eating Pasta On The Keto Diet

  • Pasta is high in carbohydrates, which can kick you out of ketosis.
  • It lacks fiber, a macronutrient that helps manage your appetite and blood sugar levels.
  • Pasta may contribute to weight gain if not eaten in moderation.
  • Its consumption could potentially lead to energy crashes due to its high carbohydrate content.
  • Pasta doesn’t provide as much nutritional value as other foods on the keto diet.

Benefits Of Eating Pasta

Pasta, made primarily from wheat flour, is rich in carbohydrates. It provides 200 calories per 100g serving with 42g carbs and a significant 7g protein. But wait! Remember the net carbs? They come out to be 39g after subtracting the fiber content.

The high-carb count might scare some people away. But consider this: Pasta dishes can be very nutritious when mixed with vegetables and lean meats. That is if you are not following a low-carb keto diet.

Here are some general benefits of pasta:

  • Energy Boost – The carbohydrates in pasta provide your body with energy.
  • Fiber Content – With 3g of fiber per serving, it helps with digestion and keeps you feeling full longer.
  • Low Fat – With only 1g of total fat per serving, it’s a great option for those watching their fat intake.

But what about those following a strict keto diet? Keto recommends eating no more than 20g net carbs daily, making traditional pasta hard to fit into keto-friendly meals.

Alternatives To Pasta On The Keto Diet

Zucchini Noodles

Zucchini noodles are known as one of the best pasta alternatives for keto dieters. With fewer carbs than pasta and an imbiber content, this option supports your diet perfectly.

Spaghetti Squash

Spaghetti squash is another carb-saving alternative to traditional pasta. This vegetable provides a similar texture and taste to Asian pasta dishes but with fewer net carbs, making it keto-friendly.

Shirataki Noodles

Known as miracle noodles, Shirataki noodles have almost no calories or carbohydrates. Made mostly from water and konjac flour, they’re great for those on a keto diet seeking pasta satisfaction.

Kelp Noodles

Kelp noodles are another low-carb noodle option suitable for the keto diet. These Asian-inspired noodles add variety to your dishes with their unique flavor and texture while keeping your carb intake in check.


Now you know—pasta may have a few benefits, including its convenience and versatility, but it’s one of those foods not to eat during ketosis. Keto-friendly pastas are specifically made to be lower in carbohydrates (and calories), but your average box of pasta is not suitable for the ketogenic diet.

If you can’t get a hold of low-carb pasta, consider using any of the alternatives mentioned above. Pair them with a high fat sauce, high protein sauce and you can make a keto meal out of pasta in minutes.