Tips and techniques

The best gluten free and low carb pasta alternatives

Not on board with classic wheat pasta? You can still enjoy your mamas famous pasta sauce with these gluten free and low carb alternatives!

Zucchini noodles

Use a vegetable peeler to make long, thin ribbons. A three-cup portion is about 243kJ. Soften by quickly heating in your chosen sauce. Zucchini noodles have become so popular with the health-conscious that several companies now make appliances specifically for creating ‘zoodles’.

Eggplant lasagne

Replace pasta sheets with eggplant – cut two of them into thin slices. They’ll only set you back around 80kJ.

Squash spaghetti

Baked squash easily forks apart into long, thin strands. Three cups contain only 527kJ and it holds up well with a hearty ragout.

Black bean spaghetti Made from black beans and water, this alternative also contains 25 grams of protein and 12 grams of fiber per serve, so it will keep you feeling full for longer. With only 753kJ, try it with pesto for a quick and easy dinner.

Shirataki noodles Also known as konjac, these translucent noodles are made from the root of a plant and contain virtually no kilojoules. They are high in fibre and can help with digestion. Use them in an Asian-inspired noodle dish.

Kelp noodles Great in stir fries, soups and salads, kelp noodles are also gluten free and most require no cooking. They contain no fat, cholesterol, protein, or sugar. But the downside is they contain virtually no fibre either. At only 84kJ a serving, they are made from kelp (a brown seaweed), sodium alginate (a salt derived from seaweed), and water.

Edamame spaghetti If you like the flavour of these tasty little soybeans, then this pasta alternative is worth a try. High in protein and fibre and naturally green in colour, there are 854kJ in a serve.

Akzuki bean spaghetti What is an adzuki bean, you ask? It’s a small red-brown bean often used in Japanese desserts. Rich in protein, fiber and folic acid, it cooks al dente without going soggy. Serve with sauteed mushrooms and a drizzle of truffle oil.

Related stories