Keto recipes for Noodle and rice substitutes
Pasta, noodle and rice dishes rebuilt for keto with zucchini noodles, shirataki, hearts of palm and cauliflower rice as the base.
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12 of 15 matching posts.
Keto Pumpkin Cauliflower Rice Risotto with Bacon and Parmesan
Keto pumpkin risotto without rice: cauliflower rice with Hokkaido, crispy bacon, Parmesan and sage. Approx. 7.5 g net carbs, 35 g fat per serving, 35 minutes.
Keto Shirataki Arrabiata
Keto Shirataki Arrabiata: konjac noodles in a spicy tomato-chili sauce with just 5 g net carbs and 30 g fat per serving, ready in 20 minutes.
Keto Pumpkin Seed Pesto with Zoodles
Keto pumpkin seed pesto with zucchini noodles, approx. 5 g net carbs and 30 g fat per serving. Magnesium from pumpkin seeds, potassium from zucchini, ready in 20 min.
Keto Lamb Bolognese on Zucchini Noodles
Keto lamb bolognese with tomato paste, red wine and herbs on zucchini noodles: approx. 8 g net carbs, 42 g fat and 40 g protein per serving, a Sunday sauce in 40 min.
Keto Zucchini Noodles with Pesto alla Genovese
Keto zucchini pasta with pesto Genovese: spiralized zucchini with homemade basil pesto, only 4 g net carbs and 38 g fat, ready in 15 minutes.
Keto Dan Dan Noodles with Konjac
Keto Dan Dan Noodles with konjac noodles: sesame chili sauce with ground beef, 5 g net carbs, 34 g fat - spicy and nutty, ready in 25 minutes.
Keto Salmon Bowl with Avocado and Sesame
Warm keto bowl with salmon, cauliflower rice, avocado and toasted sesame seeds, approx. 6 g net carbs and 55 g fat. Ready in 25 minutes with frozen or fresh salmon.
Keto Sriracha Chicken Bowl
Keto sriracha chicken bowl with cauliflower rice: 5 g net carbs, 28 g fat, 35 g protein - spicy, savory, and ready in 25 minutes.
Keto Hearts of Palm Pasta Aglio e Olio
Keto hearts of palm pasta aglio e olio: hearts of palm as a spaghetti swap with garlic and olive oil. Only 4 g net carbs, ready in 15 minutes.
Keto Avocado Edamame Poke Bowl - Vegan & Fresh
Vegan keto poke bowl: avocado, edamame and cucumber with sesame-soy dressing over cauliflower rice - just 8 g net carbs, 40 g fat, no cooking required.
Keto Mushroom & Walnut Bolognese with Zucchini Noodles
Vegan keto mushroom and walnut bolognese: finely chopped white mushrooms and walnuts as a ground meat substitute over zoodles, just 7 g net carbs and 36 g fat in 25 minutes.
Keto Zucchini Pad Thai with Peanut Lime Sauce
Vegan keto zucchini pad thai: zucchini noodles in a creamy peanut lime sauce with bean sprouts and roasted peanuts. 8 g net carbs, 38 g fat, 20 minutes.
About this category
Regular pasta and rice are among the most carb-dense foods in a typical kitchen. The recipes here keep the familiar sauces and bowls but swap the base for vegetables or konjac. Zucchini noodles, shirataki, hearts of palm pasta and cauliflower rice all carry sauce well and stay low in net carbs, so a plate of bolognese or a curry over rice is back on the menu.
Each substitute has its own character. Zoodles are mild and fresh, which suits zucchini carbonara with bacon or a basil pesto alla Genovese. Shirataki noodles are almost neutral and work in a hearty shirataki bolognese with ground beef. Cauliflower rice soaks up flavor in a chicken tikka masala, while hearts of palm come closest to the bite of spaghetti in an aglio e olio.
Technique makes the difference. Salt zucchini noodles briefly and pat them dry, then heat them only for a minute or two, or they turn watery. Rinse shirataki thoroughly and dry-fry them in a hot pan before adding sauce. Cauliflower rice browns better when you spread it out in a wide skillet. Most of these bases are best freshly made, though the sauces often keep well.