Pasta is a widely enjoyed food that transcends various cultures. Nevertheless, it is well-known for its high carbohydrate content, which some individuals may choose to restrict.
If you adhere to a low-carb diet, have a gluten intolerance, or wish to prevent feelings of bloating and discomfort post-meal, you may consider avoiding traditional wheat pasta and other carbohydrate-rich options.
However, if you are reluctant to completely eliminate pasta and the delightful sauces that accompany it, you may find low-carb alternatives appealing.
Below are 7 delectable low-carb substitutes for pasta and noodles.
Low Carb Pasta and Noodles
1. Onion Noodles
Onions serve as a delicious yet unconventional alternative to pasta. They possess only one-third of the carbohydrates found in traditional pasta and are abundant in fiber, vitamin C, B6, folate, potassium, and phosphorus.
Additionally, onions are an excellent source of flavonoid antioxidants, which provide various health advantages, including reduced blood pressure and enhanced cardiovascular health.
To prepare onions as a pasta substitute, begin by peeling and slicing them into 1/4-inch (0.5-cm) rings. Next, separate each wing and arrange them in a large roasting pan.
Drizzle with oil and season with salt and pepper before roasting for 30 minutes, or until the onions start to caramelize. Be sure to stir them halfway through the cooking process.
Finally, add your preferred sauce and garnishes to complete the dish.
2. Sprouts
Sprouts are the germinated seeds that have developed into very young plants.
You can sprout a variety of seeds, such as beans, peas, grains, vegetable seeds, nuts, and other types of seeds.
The nutritional profile of sprouts differs based on the seed variety. Generally, sprouts are low in carbohydrates while being abundant in protein, folate, magnesium, phosphorus, manganese, and vitamins C and K.
The carbohydrate content in sprouts can vary significantly, ranging from 7% in alfalfa sprouts to 70% in lentil sprouts when compared to pasta.
Additionally, the sprouting process typically decreases the levels of antinutrients that are naturally present in seeds, enhancing their digestibility.
To substitute pasta with sprouts, begin by blanching them in boiling water for a few seconds, then promptly remove them. Following this, rinse the sprouts with cold water to halt the cooking process. Drain and add your preferred sauce.
It is important to be aware that sprouts are often associated with a heightened risk of foodborne illness. To minimize this risk, ensure that you purchase only fresh and properly refrigerated sprouts.
3. Celeriac Couscous
Celeriac, a root vegetable closely related to celery, is native to the Mediterranean region. It possesses a flavor profile reminiscent of celery, with a hint of spiciness.
This vegetable is particularly abundant in phosphorus, manganese, vitamin C, and vitamin B6.
In terms of carbohydrate content, celeriac contains slightly more than cauliflower, with 6 grams per 3.5 ounces (100 grams). Nevertheless, it serves as a nutritious substitute for pasta.
To prepare celeriac couscous, begin by chopping the vegetable into smaller pieces. Subsequently, process it in a food processor in the same manner as cauliflower and sauté until it reaches a tender consistency.
4. Spaghetti Squash
Spaghetti squash serves as an excellent alternative to traditional pasta. This starchy vegetable is native to North and Central America and features a yellow-orange interior.
Upon cooking, a fork can easily shred the flesh into strands that resemble spaghetti noodles, which gives it its name.
With only 6.5 grams of carbohydrates per 3.5 ounces (100 grams), spaghetti squash contains approximately 20% of the carbohydrates found in an equivalent serving of pasta.
Additionally, it is significantly higher in vitamins A, C, E, K, and most B vitamins.
To prepare spaghetti squash, puncture the skin in several areas with a fork, then bake it for 30 to 45 minutes at a temperature of 350℉ (180℃).
You can boil it for 20 minutes or halve it and microwave it on high for 6 to 8 minutes.
Once cooked, use a fork to pull apart the flesh into spaghetti-like strands and add your preferred sauce.
5. Eggplant Lasagna
Eggplant, commonly referred to as aubergine, originates from India. Botanists classify it as a berry, but people predominantly use it as a vegetable in culinary practices.
A 3.5-ounce (100-gram) portion of eggplant contains approximately 9 grams of carbohydrates, which is about 3.5 times fewer carbohydrates than an equivalent serving of pasta.
Additionally, eggplant is a valuable source of dietary fiber, vitamins, and minerals, particularly vitamin K, thiamine, and manganese.
To create your eggplant lasagna, begin by slicing this flavorful nightshade lengthwise into thin pieces.
Next, brush oil on both sides of the slices and roast them until they are tender and golden, turning them once during the process. Use these roasted eggplant slices as a substitute for traditional pasta sheets in your lasagna.
Alternatively, if you prefer a dish with more moisture, you may opt to use the raw slices without roasting.
6. Cabbage Noodles
Many individuals overlook cabbage as a viable alternative to traditional noodles, yet it serves as a surprisingly effective substitute.
With approximately 6 grams of carbohydrates per 3.5 ounces (100 grams), cabbage is notably low in carbs. Remarkably, this amount of cabbage supplies 54% of the Reference Daily Intake (RDI) for vitamin C and 85% of the RDI for vitamin K.
Additionally, cabbage is a valuable source of folate and contains a variety of other essential vitamins and minerals.
You can use whole cabbage leaves as a replacement for lasagna sheets. Alternatively, one may slice the cabbage into thin strips to incorporate into dishes such as pad thai or lo mein. It is important to note that the leaves nearest to the core tend to be quite tough and may have a bitter taste.
After cutting, immerse the cabbage in boiling water for about two minutes.
For lasagna, you can consider the cabbage leaves ready when you can bend them easily without breaking. Since they will continue to cook in the oven, avoid boiling them for an extended period.
If you are using cabbage noodles for dishes other than baked recipes, remove them from the boiling water once they are tender enough to pierce with a fork.
7. Cauliflower Couscous
Cauliflower has gained popularity as a substitute for rice, but it can also effectively serve as a replacement for couscous.
This cruciferous vegetable offers numerous health advantages, including a potential decrease in the risk of specific cancers. It is low in carbohydrates while being abundant in fiber, folate, and vitamins C, E, and K.
Cauliflower contains only 4 grams of carbohydrates per 3.5 ounces (100 grams), which is about 13% of the carbohydrates found in pasta.
To prepare cauliflower as a couscous alternative, separate the cauliflower into florets and process them in a food processor until they resemble grains similar in size to rice.
To avoid over-processing, we recommend utilizing the pulse function.
In a large skillet, add a small amount of oil and sauté the cauliflower couscous for 1 to 2 minutes. Subsequently, cover the skillet with a lid and allow it to cook for an additional 5 to 8 minutes, or until it reaches a tender consistency.
You can utilize the resulting dish in various recipes that call for couscous.
The Bottom Line
Numerous low-carbohydrate substitutes for pasta are available.
Among the most favored choices are fresh vegetables, seaweed, and fiber-rich noodle alternatives.
These options not only offer significantly reduced carbohydrate content but also provide enhanced levels of vitamins, minerals, and other advantageous compounds compared to conventional wheat pasta.
