Keto Hearts of Palm Pasta Aglio e Olio
Keto hearts of palm pasta aglio e olio brings Italy's simplest and most elegant pasta dish to the keto plate. Canned hearts of palm spaghetti swap in for traditional spaghetti almost one-to-one in texture and look, with just 4 g net carbs per serving. Ready in 15 minutes.
The key points at a glance
- Prep time: approx. 15 minutes, one of the fastest keto dinners around.
- Approx. 4 g net carbs and 28 g fat per serving.
- Ingredients: hearts of palm spaghetti, olive oil, garlic, chili flakes, parsley, Parmesan.
- Works as a vegetarian keto dinner; ideal for beginners and quick weeknight cooking.
Ingredients
One serving is designed as a light keto dinner; add a protein of your choice for more staying power.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Hearts of palm spaghetti | canned, rinsed | |||
| canned, rinsed | ||||
| Olive oil | approx. 40 g; 4 tbsp | |||
| approx. 40 g; 4 tbsp | ||||
| Garlic cloves | - | |||
| Chili flakes | - | |||
| Fresh parsley | 2 tbsp, chopped | |||
| 2 tbsp, chopped | ||||
| Parmesan | grated | |||
| grated | ||||
| Salt | to taste | |||
| to taste | ||||
Preparation
Rinse the hearts of palm spaghetti and let them drain. Slice the garlic and sweat it gently in olive oil over low heat until golden, then add the chili flakes. Toss the hearts of palm noodles in the pan to warm through and serve with parsley and Parmesan.
Why hearts of palm pasta is a perfect keto fit
A classic plate of spaghetti aglio e olio carries around 65 g of net carbs per serving from the noodles alone. Hearts of palm spaghetti has only about 2 g of net carbs per 100 g and is rich in fiber, so the net total stays minimal. Olive oil delivers healthy monounsaturated fatty acids (MUFA) and supplies the fat needed for a keto-aligned meal. Garlic does contain around 4 g of net carbs per 100 g, but in the amount used here (1 to 2 cloves at roughly 5 g each) it barely registers on the carb balance. The result: a true pasta experience with just 4 g of net carbs.
Source: Harvard Nutrition Source – Olive Oil , USDA FoodData – Hearts of Palm
Hearts of palm spaghetti: texture and carbs compared
Hearts of palm comes from the inner core of the cabbage palm and has a naturally fibrous, slightly al dente texture that mimics spaghetti closely. 100 g of hearts of palm spaghetti has roughly 2 g of net carbs and 2 g of fiber; 100 g of regular spaghetti has about 31 g of net carbs. That is a 94 percent carb savings on a direct swap.
Olive oil as the ideal keto fat source
Four tablespoons of olive oil (about 40 g) deliver 28 g of fat in this dish, almost entirely monounsaturated fatty acids. Olive oil contains 0 g of carbs. It also acts as the cooking medium and the main flavor carrier in aglio e olio, making the dish keto-friendly with no extra tricks needed.
How do I serve and vary hearts of palm pasta aglio e olio?
Serve right away, hearts of palm noodles soak up sauce quickly and turn soft if they sit too long. From experience: sweat the garlic slices slowly over low heat, never on high, scorched garlic will make the whole dish bitter. Freshly grated Parmesan finishes the plate.
Meal prep and using leftovers
This dish is at its best fresh. Leftovers will keep in the fridge for 1 to 2 days and can be reheated briefly in a pan with a splash of olive oil. Opened cans of hearts of palm last up to 3 days in the fridge (drain the brine, cover with fresh water).
Variation with extra protein
The base recipe is vegetarian and fairly low in protein (around 8 g). For more protein: add 100 g of pan-seared shrimp (+20 g protein, +0 g carbs) or 50 g of prosciutto (+8 g protein). A poached egg on top also works very well and adds 6 g of protein.
What tips help with hearts of palm pasta aglio e olio?
- Always rinse canned hearts of palm spaghetti under water and drain on paper towels, this strips the mild canned flavor.
- Slice the garlic thinly (do not press it) and sweat it slowly in olive oil over low heat, you want it golden, not brown.
- Add the chili flakes early with the garlic so they infuse the oil with their aroma.
- Add the hearts of palm noodles to the finished garlic-oil mixture and toss only briefly (1 to 2 minutes), they are already cooked.
- Stir in fresh parsley off the heat, never sauté it, so the color stays a vibrant green.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 97 kcal | approx. 350 kcal | Light main meal; energy comes almost entirely from olive oil. |
| Light main meal; energy comes almost entirely from olive oil. | |||
| Fat | approx. 7.8 g | approx. 28 g | High-quality monounsaturated fatty acids from olive oil; ideal for keto. |
| High-quality monounsaturated fatty acids from olive oil; ideal for keto. | |||
| Net carbs | approx. 1.1 g | approx. 4 g | Very low; comes from hearts of palm and garlic. |
| Very low; comes from hearts of palm and garlic. | |||
| Sugar | approx. 0.4 g | approx. 1.5 g | Minimal natural sugar; no added sugar. |
| Minimal natural sugar; no added sugar. | |||
| Protein | approx. 2.2 g | approx. 8 g | On the low side; Parmesan bumps it up slightly. Add shrimp for more protein. |
| On the low side; Parmesan bumps it up slightly. Add shrimp for more protein. | |||
| Salt | approx. 0.2 g | approx. 0.8 g | Moderate; Parmesan brings its own salt, season carefully. |
| Moderate; Parmesan brings its own salt, season carefully. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
What is hearts of palm pasta and where can I buy it?
Hearts of palm pasta is made from the inner core of the cabbage palm and has a naturally spaghetti-like fibrous texture. You can find it in well-stocked supermarkets, health food stores, and online as spaghetti or linguine shapes, usually packed in cans or jars in brine.
Is hearts of palm pasta keto-friendly?
Yes. Hearts of palm has only about 2 g of net carbs per 100 g, making it one of the lowest-carb pasta substitutes available. It is also natural, minimally processed, gluten-free, and grain-free.
Can I eat aglio e olio while losing weight?
Yes. At 350 kcal the dish has a moderate calorie density for a main meal and the olive oil keeps you satisfied. Protein is on the lower side (8 g), so if weight loss is the goal, add shrimp or chicken as a protein source.
How does hearts of palm differ from shirataki noodles?
Both are keto-friendly pasta substitutes, but they have different textures. Shirataki is gelatinous and flavor-neutral, while hearts of palm is firmer and has a mild, slightly vegetal flavor of its own. For aglio e olio, hearts of palm works better because it has more substance to grip the oil.
Can I use dried garlic instead of fresh?
Fresh garlic is essential to this dish, it releases its aroma directly into the oil, which dried garlic powder cannot replicate. If no fresh garlic is on hand, stir granulated garlic in at the end, but the result will be noticeably flatter in flavor.