Keto Pasta Noodles

Yes, these noodles real.
Yes, they are low-carb and keto.
Yes, you can cook them.
Yes, you can use your pasta machine.
Yes, they are al-dente.
Yes, they are awesome.

Keto Pasta - Black Tie Kitchen
Yes, that’s real pasta.

Do you need a pasta machine?

You don’t need a pasta machine, but making this pasta with an actual pasta machine is incredibly fun and much easier. There are a ton of good pasta machines on the market, but the one that continually gets the best reviews and remarks (even by America’s Test Kitchen), is the Marcato Atlas 150. If you notice in the video, when I cut the pasta, it doesn’t cut cleanly and I had to pull the noodles apart. That machine wasn’t an Atlas 150. That’s why I currently have my own, in the mail, headed to my door.

If you don’t have a pasta machine, you can roll it out with a rolling pin (a.k.a the old school method). Try to make the dough the same thickness throughout. If it stretches back too much, let it rest for a bit to allow the gluten to relax. To cut the noodles, use a sharp knife and cut them at your desired width.

How many net carbs per serving?

Only 2.7g net carbs per serving. So, if you eat the whole thing… it’s a total of 10.8g net carbs.

Are these keto pasta noodles better than the other alternatives?

For classic Italian pasta dishes, these are 100% better than shirataki noodles, zucchini noodles, squash noodles, and Miracle Noodles. Do they require more work? Yes, but it’s absolutely worth it.

Can I substitute the lupin flour?

No – you can’t substitute the lupin flour. I tried all sorts of low-carb flour alternatives. Almond flour didn’t work, coconut flour didn’t work, xanthan gum didn’t work, etc, etc. You can try different variations of lupin flour and wheat gluten, but these two ingredients are required if you want the true pasta feel and flavor.

Cooking Keto Pasta Noodles - Black Tie Kitchen
Cooking Keto Pasta Noodles in boiling water!

Do you have to cook these keto pasta noodles?

Yes, you have to cook them. These noodles are as real as they can be.

How long do I cook the noodles for?

3 minutes – no more, no less. And make sure the water is boiling before you add the keto pasta. If you cook it longer, they attain a very chewy texture (from the gluten). If you cook it any less, they taste raw. 3 minutes. Trust me.

Keto pasta Noodles - Black Tie Kitchen
Such a beautiful color and texture =)

Can you freeze these keto pasta noodles?

Yes! You can freeze these keto pasta noodles for a later date. They cook better if you let them thaw a bit, but you can cook them frozen – but will take about 30 seconds to a minute longer. Whatever you do, don’t try to place them in a vacuum sealed bag – the pressure crushes the noodles into a pasta puck. To freeze, simply place in a zip top bag and place into the freezer.

Can I make different types of noodles with this recipe?

Of course! This dough has unlimited potential when it comes to pasta. It really is incredible!

What can I eat this with?

These noodles would be great with a little olive oil, some parmesan cheese and served along with some delicious Chicken Parmesan! And instead of using shirataki noodles, you could use these noodles to make Keto Carbonara!

Keto Pasta - Black Tie Kitchen

Keto Pasta Noodles

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 3 minutes
Additional Time: 30 minutes
Total Time: 48 minutes

Yes, these are real. Yes, they are low-carb and keto. Yes, you can cook them. Yes, you can use your pasta machine. Yes, they are al-dente. Yes, they are awesome.

Instructions

  1. Combine the wheat gluten and lupin flower either by hand or in a food processor.
  2. Add the 2 eggs and mix. If the dough is too dry, add a few drops of water.
  3. Sprinkle some oat fiber or lupin flour on your surface and knead the dough until it is consistent and slightly smooth but also stretchy.
  4. Cover with plastic wrap and let rest on the counter at room temperature for at least 30 minutes.
  5. Cut the ball into 4 and roll out into a disc.
  6. Using a pasta machine (or a rolling pin), roll our the dough until it gets to your the thinnest you can get it without it falling apart.
  7. Cut your dough to your desired size (typically 12-16 inches for standard noodle length).


To Cook:

  1. Bring a pot of water to a boil and heavily salt - it should taste like sea water.
  2. Cook the noodles for 3 minutes exactly. No more, no less. Trust me - 3 minutes is the perfect time.
  3. Remove and use in whatever you want to use. Ive cooked noodles and eaten them the next day as leftovers =)
  4. Enjoy!

Notes

3 minutes in boiling water. Im not kidding when I say no more and no less!

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Nutrition Information
Yield 4 Serving Size 1 serving
Amount Per Serving Calories 146Total Fat 6.4gSaturated Fat 1.1gCarbohydrates 8.2gNet Carbohydrates 2.7gFiber 5.5gSugar 0.6gProtein 20.6g

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This Post Has 53 Comments

  1. Nancy Curtis

    (This is written in your narrator voice.) I made these, and have questions. Thinking I was pretty smart, I purchased pasta attachments for my Kitchen Aid stand mixer. This was a good idea. Mixing the ingredients IN the mixer, not so much. I ended up with a sticky, chunky mess instead of a beautiful ball of dough, as happens when I make bread dough with vital wheat gluten. (See Diedre’s Bread. If you’re unfamiliar, here’s the link. https://www.youtube.com/watch?v=SPTcf4Ol0cY&t=8s It’s awesome.) So, rather than toss it and start over, I chose to fight the beast and knead the old fashioned way. I used oat fiber to lessen my pain, but it was still an ordeal. I followed instructions per your video for the rest of the process. For future batches, I will be mixing the dough “the old world Italian mother way.”

    The actual making of the noodles was a blast! Tedious but quite rewarding. I made both fettucini and spaghetti, since I had two beautifully thin wide ribbons of pasta, processed to level 1. (I even disturbed my TV producer/college digital production professor husband from his home office/edit cave to admire my work! He also assisted with the precision timing required for the boil.)

    Here’s where it seems I got off script. The cooked noodles, three minutes no more or less, were not hot or even warm. They were prepared with butter, garlic and freshly grated parmesan cheese. They tasted “grainy.” Too much oat fiber, perhaps? There was a good bit of oat fiber remains in the pasta pot, as well as graininess from the Himalayan sea salt (topic for a different rant, perhaps.) After initial tasting, we popped them in the microwave for 15 seconds. Heat was an improvement.

    I am completely unfamiliar with lupin flour, having used it only once for a Serious Keto tortilla recipe, that seriously gummed up my food processor. Most likely operator error. Could the grainy taste have come from the lupin flour? (I used the same brand that you used.) Does it need a separate spin through the food processor to refine the grain? Did I just use too much oat fiber in the kneading and general noodle preparation? Perhaps I could try using lupin flour or protein isolate for dusting?

    I did a Google search for lupin flour recipes and found another pasta recipe very similar to yours, but using some olive oil and xanthan gum, which I would NOT include due to not requiring any more sticky factor (again, my neophite-ish skill level speaking here).

    I welcome your opinions re my first effort with this promising recipe. Thank you for doing the heavy lifting.

    1. Dennis

      Nancy – I know we talked about this in another channel – it’s a really weird situation. One thing I’ve notices is that oat fiber can bring about a graininess factor. It seems like somehow your dough was too wet for some reason – and in testing, this dough can be rather finicky. As little as 2 ml of water can drastically change how the dough behaves in some instances.

      1. Jennifer

        Dennis, I just found your site. Thanks for your experimentation on your recipes…. but thanks most of all for sharing!
        I haven’t tried these yet but I am looking forward to when I do.
        I live at a higher altitude…. thus water ‘boils’ at a lower temperature than it does for lower altitudes…. THIS altitude Difference Can and Does affect the length of time for cooking of pastas and rice or anything that relies on Boiling…. you had one commenter mention that her pasta wasn’t hot. And that it tasted better when nuked for 30 seconds….. hmmmm, says I…. is she at a higher altitude?? It Could be that she needs to cook Her pasta Longer than 3 minutes because of Altitude Differences…. just a thought…

        1. Dennis

          It’s entirely likely that the elevation will have an effect. I know humidity also has an effect on baking as well (try making macaroons while it’s raining). It’s part of finding the potential differences and working through them. The type and brand of lupin flour can also have a large effect on it

  2. Joanna

    Hey hey! I just discovered the channel and it is absolutely amazing.
    I hate to be this person…but for those boor bastards (like me) who are allergic to gluten… is there a chance chance for having a substitute?
    I had to at least try…

    1. Dennis

      Unfortunately, I haven’t found a good substitute 🙁 I hope to circle back on it as new ingredients are made available and the community as a whole finds new methods of doing things, but for now, I’m sad to say that these would likely be a no go for you.

  3. Gwen Taylor

    These are amazing. Thank you for creating and sharing this recipe. I didn’t get my noodles quite as thin as yours. Next time. Low carb cooking changes today. Very exciting. Lupin flour- the new magic ingredient.

    Your videos are so good.

    1. Dennis

      Thanks! They’re not as simple to get super thin as they are a bit dryer than normal noodle, but, they work either way =)

  4. Cindy Gibson

    I had an Atlas pasta machine from 1980 to 2015. I never used it because I knew it would pack some fat on. I finally gave it to my son. Your pasta made with Lupin flour has me very excited. My Lupin flour is in the mail and I’m hoping my son will let me “borrow” back the Atlas. I’ve been keto since 1975 and you have made it fun again!

    1. Dennis

      Im excited for you to try it! =)

  5. Amy

    Loved the video for this recipe… just really entertaining and well-done! One question on the measurements… using the same brands as in the video (I think), the lupina lupin flour and Anthony’s wheat gluten, their nutrition facts say 1/2 cup would be 60g each. Just wanted to confirm that 80g each per two eggs is correct?

    1. Dennis

      yes, it’s 80g. That’s where the mass vs volume makes a big difference. 20g would be SUBSTANTIAL lol

      1. Anonymous

        So, Dennis: do you need to adjust your printed recipe to reflect not 1/2 cup, since each at 1/2 C is 60g.? 80g would be closer to 2/3 Cup…

        1. Dennis

          the different flours tend to have different weights but I’ll check my notes to see what the actual mass was!

  6. Kristin

    I’m wondering if I can refrigerate the dough if I don’t want to cook all of it?

    1. Dennis

      yup! If you didnt roll it out, you’ll have to let it get to room temperature or it will be rather difficult. If you have the actual noodles – they’ll be fine in the fridge for a few days – or you can even freeze them for later!

  7. Sanjay

    Do you think this recipe would work in an automatic pasta maker, like one that Philips makes?

    1. Dennis

      I don’t see why it wouldnt, but Ive never worked with one, so I cant say for sure. You may have to play with the hydration levels a bit since you wont have the manual response to slow down or speed up!

      1. Anonymous

        I tried it with the Philips Pasta Maker with the tagliatelle shaper today. I used 100g vital wheat gluten, 100g lupin flour and 3 medium eggs, which is about 125% of the recipe. The biggest problem was the mixing process. It didn’t mix evenly and looked more like wet flour than dough while being processed. In the end it did extrude well but with varying textures and there was some residue that I had to add water to in the end. Next time I might try a little bit more water from the get go or mixing it up by hand and using the machine just to extrude the noodles.
        All in all the final consistency and texture reminded me a bit of a firmer type of Spätzle (a southern German egg noodle speciality), which I don’t mind. I paired it up with some bacon and cheese sauce.

        1. Dennis

          I cant vouch for a pasta maker – the consistency of this dough is not quite like regular dough either. It definitely should look like wet flour when mixed. Im curious what the amount of eggs equates to – the measurements really are super important in this dough – and you have to make micro-adjustments (1 ml of water can make a big difference).

  8. Julio

    I just tried this today and I also have the kitchenaid attachments. For the mixing I used a food processor and it created an homogeneous grainy texture that when pressed created a perfect ball of dough. I added a few drops of water while mixing. After letting the dough rest for 30 minutes I started the pressing process and was successful all the way to the #8 setting. I tried the Fettuccine and Spaghetti cutting tools and both created perfect noodles without many sticking to each other. All I need to do now is boil the pasta which I will this afternoon for dinner.

    1. Dennis

      Thats awesome! Let me know how it turns out!

  9. L.B

    So so good! Thank you! Can I make and dry it out like a traditional pasta and then cook for 6:00 minutes “exactly, no more no less?”

    1. Dennis

      I air dried it for a few hours and it still cooked in ~3 minutes or so. You can try drying it in a dehydrator, but as far as cooking time after – you’ll have to test it! Unfortunately, I dont have a dehydrator and havent been able to test!

  10. Gabriel

    Have you attempted to fry these since making this recipe. I’m thinking of making a version of lasagna with fried noodles.

    1. Dennis

      Haven’t fried them, but someone did make wontons with them and said it worked!

  11. Sunny

    Hi. Can I substitute lupin with fine almond flour? Lupin is too expensive to ship to my country.

    1. Dennis

      You can, but it wont work the same. You can substitute half coconut flour/ half oat fiber for the same amount and that will be better than full almond flour. I cant guarantee anything though 🙁

  12. Deanne

    This recipe is a game changer for me! Just finished making it and the noodles are near perfect! I followed your 3 minute boiling rule and can’t believe how good they are. Looking forward to making a carbonnara or roasted red pepper sauce with them. You have filled the one gap in keto that I truly missed. Will see how I react to the gluten, as I had virtually eliminated it the last 2 years. Fingers crossed. Thank you!!!!!

    1. Dennis

      Hopefully it goes well with the gluten!

  13. Anki

    Loe it Love it Love it. Total game changer. I went on a limb and used regular lupin flour not white and the results are amazing. I mixed the dough in processor and came out nicely. Hubby liked it too. I made s simple carbonara sauce (sans bacon because I didn’t have any hahahaha). this will definitely be my new thing. I did a nice workout too by rolling them out because I didn’t have pasta machine. Thank you so much for sharing the recipe and making my day. Btw love you videos and so does my Keto Nation UAE FB group.

    1. Dennis

      Glad you enjoyed it Anki! Thanks for sharing the videos as well! =)

  14. Kathy

    I can’t wait to try these.

  15. Joe

    I couldn’t get this thin enough – they kept stretching back. Could I reduce the gluten to solve this?

    1. Dennis

      if you’re rolling it out by hand, you might have to let the gluten relax a bit if it’s too stiff- let it sit for 10-15 minutes. You could reduce the gluten, but you’ll miss out on pliable noodles!

  16. Weronika

    Hi Dennis!
    Your recipes and videos are masterpiece!
    I’m still about to make pasta, but at the moment I’m looking for perfect recipe for “pierogi”. If you never heard of them, it’s something we cherish in Poland and our cuisine feels extremely empty without them! Probably can be compared to any wheat flour dumplings.
    My question is, do you think this recipe might work? As original pierogi dough is made of water/milk, flour and eggs and pasta is pretty much same recipe with less water. My cravings are killing me and I desperately need to make some!

    1. Dennis

      Some folks have made ravioli, lasagna, and wontons with this noodle dough! I think it would work well for pierogis, but cant give first hand experience as to it’s viability!

  17. amy

    Hi Dennis,
    Love your video style, EXTREMELY entertaining! Just wondering if this dough could be used for spaetzle/kniffles? I miss them so!

    1. Dennis

      Thanks! I know someone tried it and said it reminded them of spaetzle dough, so it’s very possible, but I haven tried it myself!

  18. Katy

    Hi Dennis, love this recipe.
    My pasta roller goes to 9. The 6 setting was too thick but still showed what it could be. How thin have you been able to get it?

    Tips for those hand kneading: towards the end when the ball refuses to stretch in the center you can wet one hand and knead. It’s easier to control water addition this way.
    Also once smooth and the same texture in the center don’t force it; breaking the gluten bonds will make awful texture. you can use the pasta roller to knead it by folding in 3 and running through the 0 setting a few times.

    1. Dennis

      I dont recall what setting my roller goes to – I’ll pull out the calipers next time and measure it! For me, I was able to get it to about linguine level thick, but if the moon aligned and everything was right, I could go a level thinner. And thanks for sharing the kneading tip!

  19. Veronica

    If I make Lasagna noodles, do I boil for 3 mins and then bake them in the lasagna?

    1. Dennis

      I’ve tried both and others have tried both as well. If you dont boil the noodles, I definitely recommend rinsing them to rid of any of the dusting that was added. It really depends how long you cook the noodles and how wet your lasagna is. If you tend to use a lot of sauce, you can likely avoid boiling them – or do half lasagna cooked noodles, half uncooked and see which texture you prefer!

  20. Ruth

    Amazing!! Thank you so very much for this…game changer! Had a little trouble getting it into a smooth ball but just wet my hands and it worked like a charm. You’re freakn awesome!

    1. Dennis

      The dough can be a bit finicky, but I’m stoked that you worked it out and it’s a game changer!

  21. Lana

    Just wow! This is the best Keto pasta ever. I am blown away at how closely it resembles the real thing. And it was so easy and forgiving. I can’t wait to try this dough for stuffed pasta. Thank you so much for sharing such an amazing recipe.

  22. Pamela Boe

    I followed the recipe to a T, and they came out rubbery. What did I do wrong? Did I knead it too long? Not knead it long enough? Help!

    1. Dennis

      It’s possible you kneaded too long. If you used a food processor, simply do it until it comes together. If you did it by hand, same principle applies – just until it comes together. The other part is cooking temperature. I cook it exactly for three minutes, but depending on elevation and such, it’s possible you might need to cook it less time. They DO turn out very al dente, but shouldnt be rubbery!

  23. Christopher

    Tried this for the first time today. Kneaded by hand and used my KitchenAid attachment roller. It didn’t work at first, the dough getting stuck in the roller. We tried again with the speed faster (6 instead of 2) and it worked well! The pasta cutter attachment didn’t quite cut it more like perforated and we had to pull apart by hand but I’m guessing that is the VWG.

    When cooked even my 6 YO liked it (with enough butter and shakey cheese). Thanks!

    1. Dennis

      Glad it worked out! It can be a bit finicky as you noticed, but you just have to play with it a bit!

  24. Taytte

    I never post comments but justed wanted to let you know I tried this recipe for the first time in my Starfrit automatic pasta maker. I mixed the lupin flour and gluten in a bowl, dumped it in the machine, pressed start and slowly added the 2 eggs which I had beaten a little with a fork, I did add about 1tbsp of water to the eggs and a little more as it was mixing. It extracted perfect macaroni and it took about 20mins from start to pot! I am new to keto and am so happy to have found this!

    1. Dennis

      Awesome! Glad it worked for you!

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