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Keto Essentials – How to make zero carb Keto Noodles/Spaghetti

These Keto noodles are made out of meat

We’ve pretty much accepted that zucchini is the given replacement for noodles/spaghetti/pastsa on the Keto diet. Just like cauliflower is for rice. What if I told you that wasn’t the case anymore? What if I told you that your zucchini spiralizing days were over? I’d like to introduce you to the zero carb ‘meat noodle’. It’s made completely from meat and is virtually carb free and tastes delicious as well. I stumbled upon this recipe when I saw an episode of Rachael Ray‘s cooking show where Chef Rocco Dispirito made his Pasta al Pomodoro recipe where he made these ‘meat noodles’.  I also saw a similar video on this incredible youtube channel called Chef Steps. Needless to say, I found enough inspiration to tweak and create my own Keto meat noodles. Enjoy!

Packing in that protein

The noodles are made using chicken breast and while you could try making it with leg or thigh meat I would not advise it. Why? It’s mainly because it’s likely the noodle will crumble and have lots of those wiggly bits that you find in thigh/leg meat. You can actually do this with any lean protein, beef, pork, lamb and perhaps fish though I have a feeling fish won’t hold up. Since these are all lean meat, the noodles are packed with protein and not much fat. I would advise that you load up the fats in whatever sauce you choose to cook these further in. I’d say something like a creamy white sauce or perhaps sage and brown butter. There are many options to choose from.

The psyllium husk in this recipe is optional but I feel that’s what gives the noodle a much lighter mouth feel. I expect that without it the noodle itself might be a tad dense. When it comes to flavours I used Old Bay just because I have it and I quite like it. You can just stick to salt and then let the sauce be filled with flavour to coat the noodles in.

Keto Noodles


Nutrition Info (Per serving)

  • Calories: 301
  • Net Carbs: 1g
  • Carbs: 3g
  • Fat: 7g
  • Protein: 52g
  • Fiber: 2g

This recipe makes 2 servings. Get this recipe on myfitnesspal.

Keto Noodles

Zero Carb Meat Noodles

Call them spaghetti or noodles, these are zero carbs and made with meat and are the perfect replacement.
3.77 from 51 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Essential Ingredients
Cuisine Asian, Italian, Japanese, Thai
Servings 2 servings


  • 400 grams Chicken Breast Raw chicken!!!!! Not cooked!
  • 2 Eggs
  • 1 Tbsp Psyillium Husk I use this
  • 1 Tsp Old Bay Seasoning Order it here


  • Blend all the ingredients in a food processor till you get a nice smooth chicken paste
  • Then put the chicken paste in a piping bag or even a squeezy bottle. Cut the tip of the piping bag, cut lower or higher depending on how thick you want the noodles to be.
  • Get a saucepan on the stove with salted water and bring to a gentle simmer.
  • Pipe the noodles and then allow 20-25 seconds to cook. Once the noodles cook they rise to the surface. Remove with a slotted spoon
  • Cook your favourite dishes using these noodles/spaghetti.


You can skip the psyillium husk. The noodle might be a bit more dense/heavy.
Tried this recipe?Let us know how it was!

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    1. Why do you not want to use egg? I think they should work just as chicken breast too but it will be quite thick and dense

  1. Such great recipes! Thank you!
    Have you ever thought of adding /linking your recipes and videos to allrecipes.com to expand your Canadian fan base?
    I love this recipe. Thanks again Sahil for bringing those great keto recipes.

    1. Thank you so much Annie, I had no idea that I could do that on allrecipes.com I will look into it. I’d love to expand my Canadian fanbase.

  2. Sahil.. Thanks for your recipe.. Tasted heavenly.. But the mixture was hard to work and I burst 2 piping bags. It was quite a task to squeeze the noodles out. Any suggestions

    1. You can probably add a bit more egg to make it more runny/easy to work with. You can also use a squeezy bottle instead of the piping bag.

      1. This is a fab recipe…I’d like to make a Mongolian chow with loads of veggies in a hot garlic sauce nd the Keto noodles ofcourse…

    1. Yes Jenny, it will cook in the water, but if you use cooked chicken it will not bind properly or pipe out well.

      1. No where in the article or recipe instructions does it say to use raw chicken. Just thinking, maybe you could’ve led with that. Luckily I was able to add the chicken mush into my Spaghetti Sauce to keep from trashing it.

        1. Oh shoot. I will fix that. Normally since there is a video sometimes these details slip my writing. I assume people just watch the video. Anyway will check.

  3. i saw a version of this on youtube awhile back. this is probably good noodle for a nice ramen broth. ramen is our family’s weakness.

  4. Hi – Fell over your site and so glad I did. About to embark on a Keto journey and I can see you have found an alternative to Pasta and my much loved Chick Pea!! I am so impressed. Because I am a single mum and I like to prepare food in advance and freeze, can you tell me if you can freeze the Chicken Spaghetti? Is that doable? Or would it be best to freeze the mass and then once thawed, pipe it into the simmering water?

  5. I finally made these today. I was kind of skeptical, but now I’m a believer! They really do cook that quickly and they were great in a stir fry as a substitute for my old favorite lo mein noodles. I can see a lot of different possibilities for these. Thank you!

  6. Sahil, how long would a batch last? make mix in bulk and use as needed 🙂 I have little ones that don’t like noise. 🙁

  7. This looks a lot like German spaetzle. That’s how I might try it. I’d make the noodles with nutmeg, salt, and white pepper instead of Old Bay. Drop short “noodles” into the water instead of very long ones. Then sauté them in butter and sprinkle some minced parsley on top. Maybe a brat and some sauerkraut on the side.

  8. Hi

    It says This recipe makes 8 servings in one place and where the complete recipe is given it says 2 servings. I am confused!

    1. Hey sorry about that, I generally just copy the text format from one post to another for the nutrition info and I forgot to change the number of servings. It’s fixed now and it’s 2 servings.

  9. This is on my list of things to try! On a side note, I got a chuckle that your recipe was plastered all over with McDonald’s ads!( I didn’t figure that you had any control over that…just struck me as funny!)

  10. Is the chicken breast cooked before going in the food processor? Just wondering because Chef will yell at me if I jack up the RoboCoupe again.

  11. psyllium husk id impossible to find in my country. Would the recipe turn out okay without it? if not, is there any ingredient that could replace it? What’s the function of the psyllium husk

    Thanks for your recipees! love them

    1. Yes this recipe will work without psyillium husk. Which country are you from? Sometimes it’s just called something else in different countries.

    1. Salt, pepper and whatever other spice you like. Options are things like garlic powder, onion powder, paprika, cayenne pepper etc. But salt and pepper works.

  12. I am so looking forward to trying this. Has anybody tried to make papardelle with this? I woukd roll it thin between two layers of plastic wrap. Also, has anybody substituted just egg whites for the whole eggs?

    1. I think it would work but I would recommend a lean cut of meat and don’t buy pre-ground meat, buy pieces and then blitz together.

  13. Thank you! I’m about to start my own Keto adventure and I’m thrilled have an alternative for pasta that doesn’t involve “zoodles”. I can’t wait to try this.

  14. Isn’t keto a keto diet higher in fat than protein? Like Fat > Protein > Carbs (as few as possible). Still I want to try this!

    1. Yes Michael but this is just a % breakdown in your daily intake. So for example if you are more protein in 1 meal vs more fat in another it’s fine as long as you have collectively kept your carbs low overall during the day. Honestly that’s the only thing that matters. Keto is a metabolic state that your body is in when carbs are sufficiently low.

  15. I keep wanting to try this recipe of yours, but I don’t have a food processor and where I live there is not ground chicken to be had.

    I recently fell upon a YouTube video with a woman making three different noodle alternative recipes of which the bases were cheese and gelatin. Have you heard of these kind of noodles?

    1. Yeah I’ve never tried these with fish but just thinking about fish meat it tends to be flaky and chicken breast seems to bind together better.

  16. I did this last night with thigh meat instead of breast meat and without the psyllium husk. I had to make them thicker but they came out great for me. Just make sure to use the food processor until they are ground up really well. Thank you for the wonderful ideas for keto recipes!

  17. Next time I make my grandma’s chicken paprikash, I think I will use this recipe to do the dumplings or spaetzle. Thanks for the great recipes – I just found your site!

  18. Dear Sahil! I appreciate you for such a great and easy recipe. From my side, I changed psyllium for konjac powder and reached also very good result.
    With my best regards.
    Gennady Kalashnikov
    LCHF doctor, Moscow, Russia

  19. I think I’ve stumbled upon an even EASIER way to get meat noodles–no cooking or grinding involved! I use True Story sliced ham, and it’s packaged in a staggered formation, so all I have to do is take the entire pile out of the package, roll it up, and slice it thinly. Only a knife and cutting surface to clean up afterwards!

    I don’t see why someone couldn’t do this with just about ANY deli meat as long as it’s staggered before you roll and cut.

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