Keto pasta in the Netherlands: low-carb alternatives

Date
Apr, 23, 2021

After more than one year of keto, I have been missing pasta, and I have searched all the low-carb options in the Netherlands. I thought it was impossible to find some decent alternative, but I discovered that there is enough choice.

If you are craving a plate of pasta, keep reading: you can have better options than shirataki, I promise!

Can I eat pasta on a keto diet?

A ketogenic diet keeps the carbs really low. Regular pasta has 72 grams of carbs for 100 grams. Even if you would eat 10 grams – and that exactly 2 pieces of pennette (maybe!), the problem is the ingredients.
Wheat flour has a high glycemic index. That’s why would be ideal to avoid it.

Best Keto low-carb pasta alternatives in the Netherlands

Let’s name all the keto and low-carb pasta options, available in the Netherlands. I will divide the options into 3 segments: plant and vegetable options, homemade options, commercial low-carb pasta.
For each option, I will write the values for 100 grams, pros, and cons.

Vegetable alternatives to pasta

Shirataki

Values: 10 calories, 0,2 net carb, 0 fat, 0 protein
Pros: almost 0 carb
Cons: smell, consistency, weird to chew

Keto pasta in the Netherlands

Shirataki are made of konjak. They are sold in different shapes (noodles, lasagna, even rice). Their form is quite soft and weird to bite. It’s almost 0 carb and counts maximum 20 calories for 100 gr.
Some people love it, some hate it.

At the beginning of my journey, I knew only shirataki noodles, and my relationship with them is love/hate.
They are 0 carbs and they look like real pasta, wonderful! The problem is, the consistency is not nice. I feel weird eating them and I cannot digest them.
And I also hate the smell prior to cook them (weird fishy smell). I have to waste so much water to rinse them.

You can find shirataki at Action, Body and fit and in some supermarket.

Palmini Linguine

Values: 26 calories, 2,7 net carbs, 0 fat, 1,3 protein
Pros: look and texture are similar to pasta
Cons: taste is not really similar to pasta, expensive cost

Palmini pasta it’s made out of hearts of palm. You can find Palmini Linguine in many online shops, such as AMB. The calories are very low. This pasta has no fats, so the macros are pending on carbs. I like this pasta but is quite expensive, A can costs between 7 and 8 euro and claims 3 portions (to me is more 2 portions).

Zucchini noodles (zoodles)

Values: 16 calories, 2,3 net carbs, 0,18 fat, 1,2 protein
Pros: low-carb, low-calories
Cons: low in fats. They don’t taste like pasta. They release a lot of water.

As you can easily imagine, zoodles are spaghetti made of zucchini. You can do them easily with the right kitchen tool, called spiralizers. You can find them ready in AH and also in LIDL. Cook them for 5 minutes in a pan and then season as you want. I don’t like having them: taste, look, consistency is not like pasta. Also, they release a lot of water, making it difficult to eat them without making a mess.

Pumpkin squash spaghetti

Values: 26 calories, 6 net carbs, fat 0,1, 1 protein
Pros: low-calories
Cons: low-fat. Doesn’t taste or look like pasta. Long procedure.

This option is the same as zucchini noodles: is not pasta! Plus you have to cook it for long time. Here’s the procedure, if you want to give it a try.

Cut the pumpkin in half lengthwise and remove the seeds.
Place the pumpkin halves side by side on a baking tray and drizzle with a tablespoon of olive oil and season with salt, pepper, and other spices you like.
Bake for about 40 minutes at 180° C (preheated oven). As soon as you can easily stick a knife into the pulp, it is done.
Loosen the pulp with a fork and it falls into strings. Now you can easily process them further as spaghetti.
You can add your favorite pasta sauce.

Homemade alternative to low-carb pasta

Homemade pasta

Values: depending on the recipe you make
Pros: you can control what you put inside. Good macros
Cons: You have to cook it. You may not have all the required ingredients. Can be difficult to make

There are many recipes to make keto pasta. I haven’t tried even once. The recipes usually are made with almond flour, xantham gum, and water. If I had to try one I will try this one because is the easiest.

Egg pasta

Values: 125 calories, 0 net carbs, 8 fat, 12 protein
Pros: low-carb, high fat, and protein
Cons: taste and look is not similar to pasta

This is a really easy way to have something that may resemble pasta. You just need to make some frittata and cut it in stripes. Pretend is pasta and season as you would with a pasta. The final effect may vary on your ability to cut the frittata in stripes.

Commercial low-carb pasta

Adam’s pasta

Values: net carbs: 381 calories, 4,3 net carbs, 6,7 fat, 70,7 protein
Ingredients: Wheat gluten, pea protein, 20% fresh eggs, wheat bran.
Pros: very low-carb, good taste
Cons: shape not really similar to pasta

Adam’s pasta alla Eva is the lowest in carb. The shape is thin, and not really similar to any pasta. It’s similar to a fusillo, but less curlier. Some parts are shorter.

For 4,3 net carbs per 1100 grams, the taste is very good. The consistency and the final effect is not bad.

This pasta doesn’t grow in volume, therefore I suggest you not season this pasta with sauces. Use rather other ways to eat it, such as carbonara seasoning with real pancetta pieces. You can also add other ingredients to improve the volume, such as mozzarella, tomatoes, tuna, and olives.

Other low-carb pasta options in the Netherlands (but not keto!)

Atkins penne

The label in the penne from Atkins says 11,5 net carbs. But this value is for 50 grams.
Therefore, the 100 gr value is 23 net carbs. This pasta can be a good option for low-carb diets, but not keto.

Values: 330 calories, net carbs 23, fat 2,2, protein 50
Ingredients: Wheat gluten, oat fiber, durum wheat grits, pea protein, celery protein.

Carb Zone pasta

Values: calories 339, 14 net carbs, 3 fat, 60 protein
Ingredients: isolated soy protein, egg albumin, wheat flour, wheat gluten, wheat fiber, stabiliser (gum gum)
Pros: shape and taste similar to pasta
Cons: has wheat flour on it!

Carb zone is available in many web shops, such as Body & Fit. The pasta types are two: fusilli and penne.

The look is the most similar to normal pasta. The taste and consistency are good as well. The negative note is that it contains wheat gluten. So, if you are following a ketogenic diet rather than a low-carb, try to avoid this pasta.

My favorite options

So far my favorite options are the commercial ones Pasta Alla Eva

I haven’t tried to make my own pasta, because following a diet and prepare by myself most of my meals it’s already challenging.

As mentioned above, I am not a fan of shirataki, zoodles, or any other based-vegetable fake pasta. That being said, I often use pumpkin slices to make a lasagna, but that’s it.

When I crave pasta, I firmly believe that I need something very similar, to calm my desire and go on with my lifestyle. I am very grateful we have in the Netherlands these keto options.

I believe that from time to time, indulging in a well worth low-carb pasta, it’s necessary to keep you motivated on the long run. This is how I make keto sustainable for me.
If you are dying for real pasta, zoodles or shirataki won’t stop the desire.
You will end up cheating with a real, high in carbs, pasta.
So it’s not better to have a small portion of a low-carb pasta when you need it?
And believe me, after you will try Adam’s pasta, you won’t desire a plate of real pasta for a long time.

Best sauces for your low-carb pasta

Keto carbonara

Homemade or store bought pesto

Tomato sauce

Carbonara – and use my very Italian recipe (keto, of course!)

Aglio e olio

Cream and salmone

Ham and Cream

Tuna, tomatoes and olives

Summer pasta: olives, cherry tomatoes, mozzarella, olive oil (read more keto summer recipes)


I hope you like my pasta analysis: all these keto alternatives are available in the Netherlands and most of European countries. I will keep this post updated as new options arise.


This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure here.

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Welcome to Trust No Carb!

My name is Simona and I am a low-carb converted, travel enthusiast & self-care lover. I am living in the Netherlands, with my husband to-be Peppe and my needy cat Newton.