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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 8 servings. Get this recipe on myfitnesspal.

Keto Noodles
Zero Carb Meat Noodles
Yum
Votes: 6
Rating: 3.67
You:
Rate this recipe!
Call them spaghetti or noodles, these are zero carbs and made with meat and are the perfect replacement.
Servings Prep Time
2 servings 5 minutes
Cook Time
10 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
10 minutes
Keto Noodles
Zero Carb Meat Noodles
Yum
Votes: 6
Rating: 3.67
You:
Rate this recipe!
Call them spaghetti or noodles, these are zero carbs and made with meat and are the perfect replacement.
Servings Prep Time
2 servings 5 minutes
Cook Time
10 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
10 minutes
Ingredients
Servings: servings
Units:
Instructions
  1. Blend all the ingredients in a food processor till you get a nice smooth chicken paste
  2. 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.
  3. Get a saucepan on the stove with salted water and bring to a gentle simmer.
  4. 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
  5. Cook your favourite dishes using these noodles/spaghetti.
Recipe Notes

You can skip the psyillium husk. The noodle might be a bit more dense/heavy.

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21 Comments

  • Reply
    Andrea
    April 9, 2018 at 8:37 pm

    What about frying them? Would you still boil them first or could you pipe them right into oil?

    • mm
      Reply
      Sahil Makhija
      April 10, 2018 at 2:40 am

      Pipe directly into the oil.

  • Reply
    Chantel
    April 10, 2018 at 2:18 am

    Any suggestions to substitute for the egg??

    • mm
      Reply
      Sahil Makhija
      April 10, 2018 at 2:41 am

      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

  • Reply
    Annie Charlebois
    April 15, 2018 at 7:40 pm

    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.

    • mm
      Reply
      Sahil Makhija
      April 16, 2018 at 7:31 am

      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.

  • Reply
    Zahera
    April 19, 2018 at 1:34 pm

    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

    • mm
      Reply
      Sahil Makhija
      April 20, 2018 at 3:05 am

      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.

      • Reply
        Zahera
        April 20, 2018 at 7:11 am

        Thanks .. will give it a try this weekend 🙂

      • Reply
        Neha Sreedharan
        April 30, 2018 at 8:22 am

        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…

  • Reply
    Jenny
    May 2, 2018 at 5:28 pm

    Do you use raw chicken?

    • mm
      Reply
      Sahil Makhija
      May 2, 2018 at 6:16 pm

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

  • Reply
    karen g
    May 5, 2018 at 5:35 am

    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.

  • Reply
    Tanya
    May 9, 2018 at 3:48 am

    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?

    • mm
      Reply
      Sahil Makhija
      May 29, 2018 at 12:38 pm

      Yes you can freeze this. Just cook it and then freeze, don’t freeze the raw mixture.

  • Reply
    Cheryl Reynolds
    May 9, 2018 at 10:50 pm

    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!

    • mm
      Reply
      Deepti Unni
      May 11, 2018 at 3:48 pm

      Fantastic! Let us know what else you do with them

  • Reply
    Jayne Couchman
    May 20, 2018 at 9:52 pm

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

    • mm
      Reply
      Sahil Makhija
      May 29, 2018 at 12:24 pm

      Couple of days in the fridge, can keep it longer in the freezer.

  • Reply
    Bobbi
    May 24, 2018 at 1:19 am

    I love this cant wait to try it chicken noodle is back in my life thanks a lot

  • Reply
    Darrel
    May 26, 2018 at 10:24 pm

    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.

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