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Delicious Keto Pasta Recipe

Healthy Keto Pasta recipe

Takeaway:

Who doesn’t love a delicious pasta recipe? Rich tomatoes, herby sauce or something light and lemony; all these pasta flavors might seem out of reach if you’re committed to the keto diet. But there’s no need to put those pasta cravings away completely. Our best keto pasta recipe means you can combine your Italian cravings without breaking your diet.

Who doesn’t love a delicious pasta recipe? Rich tomatoes, herby sauce or something light and lemony; all these pasta flavors might seem out of reach if you’re committed to the keto diet. But there’s no need to put those pasta cravings away completely. Our best keto pasta recipe means you can combine your Italian cravings without breaking your diet.

What Is the Keto Diet?

The Keto Diet is a popular trend. The idea is to encourage your body to enter a phase of ketosis, where you use ketones as an energy source by breaking down fat instead of burning carbohydrates. This occurs by eating food low in carbohydrates, to encourage the body to switch to using its own fat reserves naturally.

By definition, the keto diet is low carb. This means saying goodbye to bread, potatoes, and of course, pasta.

Benefits of Keto Foods

Keto food examples

Keto foods include:

  •         Shellfish
  •         Salmon
  •         Tuna
  •         Avocado
  •         Eggs
  •         Nuts
  •         Seeds
  •         Meat like chicken, beef and pork
  •         Bacon and sausage as long as they’re not sweet-cured as sugar spoils the keto diet
  •         Oils like olive oil and coconut oil
  •         Unsweetened full-fat dairy items like cheese
  •         Leafy green vegetables

You can see from this list that it’s easy to have a balanced and nutritious diet while on the Keto plan. There’s many proteins here, plus vitamins, minerals, and also beneficial fatty acids. Benefits of eating these foods may include:

  •         Lower or better-regulated blood sugar
  •         More balanced energy levels
  •         May help lower blood pressure
  •         Can help with cardiovascular problems
  •         Weight loss

Keto Pasta vs. Regular Pasta

Regular pasta is a global staple. It comes in all shapes and sizes, from twisty fusilli to straight and narrow ziti. Good quality, Italian pasta is made from durum wheat dough. Cheaper pasta may have cheaper grains mixed in with the durum wheat. Either way, pasta is incredibly high in carbs, with just one cup of cooked spaghetti containing 40 grams of carbohydrates.

A keto pasta dough recipe has to find a way to create the same look and feel as regular pasta while reducing that carbohydrate number. Some keto fans have decided to forego the dough entirely, opting for vegetable alternatives such as “zoodles”; twisty spirals of zucchini in place of traditional noodles. Low carb doughs may be made out of nut flour, eggs, or glucomannan, a fiber that comes from the konjac root.

Egg pasta should be treated with caution as it may still have high amounts of wheat or other grain flour in the recipe. Always check the label. Our recipe utilizes a type of noodle that, even if you can’t find it in the store, is easy enough to make at home with the right sort of equipment.

Keto Pasta Recipe: Bolognese Bake

There are many top keto-friendly pasta recipes out there, but we’ve chosen Bolognese, as it’s such a family favorite. Plenty of meat, rich sauce, and veggies melt together to produce the ultimate comfort food. This recipe uses “zoodles,” but you could easily substitute your own version of keto pasta such as spaghetti squash or maybe an almond flour noodle.

Variations of Keto Pasta

Keto Pasta Variations

As long as you’re avoiding wheat and rice-based pasta, you should be able to keep your pasta cravings low carb and keto-friendly. Here are some of the different versions of keto pasta you might want to try on your keto journey:

  •         Palmini pasta made from “heart of palm,” naturally low in carbs
  •         Almond Flour Pasta
  •         “Spaghetti” noodles made from spaghetti squash or zucchini
  •         Substitute lasagna sheets with eggplant, zucchini or even turkey slices
  •         Psyllium husk pasta- you can buy the powder and make it yourself at home
  •         Shirataki noodles, a Japanese, low-carb option
  •         Kelp noodles made from edible seaweed, very high in nutrients

Hopefully, you’ll be all fired up for your next keto Italian meal- perfect for date night. It’s true– You can have your pasta, and eat it too.

The takeaway of the article: The keto diet is low carb and may promote weight loss and other health benefits. Regular pasta is not keto-friendly, but there are plenty of keto pasta options available. Try our Keto Pasta Bolognese and bring some Italian flair back into your dinner time.

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Keto Pasta: Bolognese Bake

There are many top keto-friendly pasta recipes out there, but we’ve chosen Bolognese, as it’s such a family favorite. Plenty of meat, rich sauce, and veggies melt together to produce the ultimate comfort food. This recipe uses “zoodles,” but you could easily substitute your own version of keto pasta such as spaghetti squash or maybe an almond flour noodle.

Keto Pasta Recipe

Prep Time:

10 minutes

Cooking Time:

40 minutes, about 20 minutes in the pan and 20 minutes in the oven

Ingredients:

  • Ingredient 1
  • 1.5 pounds ground beef
  • Ingredient 2
  • 1 tablespoon olive oil
  • Ingredient 3
  • 3.5 oz onion, finely diced
  • Ingredient 4
  • 3 cloves of garlic, minced
  • Ingredient 5
  • ½ teaspoon thyme
  • Ingredient 6
  • ½ teaspoon dried marjoram
  • Ingredient 7
  • 2 cups marinara sauce- either store-bought or make your own if you’re confident
  • Ingredient 8
  • 2 tablespoons heavy cream
  • Ingredient 9
  • ¼ cup prepared chicken bouillon
  • Ingredient 10
  • Salt and pepper to taste
  • Ingredient 11
  • Fresh basil or oregano for garnish

Instructions:

1. Get a skillet nice and hot with a bit of olive oil in. Pop in your diced onions. They should sizzle nicely. Reduce the heat and cook the onions until they are translucent and smelling delicious. A bit of color is okay, but don’t let them burn.
2. Lower the heat and add the garlic. You don’t want it to burn, so keep the heat low and keep the garlic moving in the pan. Cook the onions and garlic for a further two minutes then add the beef a little at a time. Make sure it’s nicely broken up, so it cooks evenly.
3. Sprinkle in the thyme, marjoram, and add a good twist of black pepper. Stir well and cook until there is no pink or red left in the beef.
4. Add the marinara and stir well. Cook for 2 minutes.
5. Add the cream. The proteins in the cream bind with the tannins in the tomatoes and balance out the flavor.
6. Add chicken bouillon to deglaze the pan and add moisture to the mix. About a quarter of a cup should do. Allow the sauce to simmer for ten minutes, so the beef absorbs all the incredible flavors.
7. While the sauce is simmering, preheat your oven to 350 degrees Fahrenheit and prepare your noodles. If you’re making your own, use a spiralizer and try and make sure they are all of medium length.
8. Toss your noodles with olive oil. You can add more herbs here too if you like. Go wild!
9. Lay the noodles in the bottom of a casserole dish. Once the sauce is done, layer it over the top. Finish your casserole building off with the shredded cheese.
10. Bake for 15 to 20 minutes. You want the cheese to be oozing and an amazing, Italian-inspired smell to have filled your kitchen. Garnish with fresh basil and serve with a salad and maybe some keto garlic bread for that authentic flavor.

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Recipe

Calories

Total Fat

Cholesterol

Sodium

Potassium

Protein

Keto Pasta: Bolognese Bake

402
28.7g
29mg
770mg
163mg
33g

Recipe

Keto Pasta: Bolognese Bake

Calories

402

Total Fat

28.7g

Cholesterol

29mg

Sodium

770mg

Potassium

163mg

Protein

33g
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