Are Egg Noodles Keto?

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Written by Rahul Malpe, Certified Nutritionist and medically reviewed by Abby Courtenay

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This pasta is versatile, easy to prepare, and affordable. But is it good for keto?

Let’s take a closer look at what egg noodles are made of, how many carbs they have, and how you can tweak the recipe. By the end of the article, you will know whether or not you can incorporate this food into your diet, and how to do so if you choose.


What are egg noodles?

They are a type of pasta made from flour, water, and eggs. 

The flour is usually a combination of wheat and rice flour. The ingredients are mixed together to create a dough, which is then flattened and cut to the desired noodle shape. 

They are commonly used in Asian cuisines, particularly in dishes such as lo mein and chow mein. Tagliatelle is a type of Italian egg noodle. They can also be found in popular dishes like chicken noodle soup and macaroni and cheese. 

This food is typically softer and more delicate than other types of pasta, making them well suited for use in soups and sauces.


Egg noodles nutrition facts

1 cup of this food contains the following nutrients:

Serving size: 160 g (1 cup cooked) 

  • Calories: 221 kcal
  • Fat: 3.3 g
  • Net carbs: 38.4 g
  • Total carbs: 40.3 g
  • Fiber: 1.8 g
  • Protein: 7.3 g

Among their many health benefits are their high levels of selenium, a mineral essential for our immune system. 

Several B vitamins are also added to enhanced versions, such as folate, niacin, thiamine, and riboflavin. Besides helping with energy production and DNA repair, these nutrients help boost brain function as well.

Manganese is found in good quantities. As an antioxidant, this  plays a vital role in the body. By protecting cells against oxidative stress, manganese can help reduce cellular damage.




Can you have egg noodles on a keto diet?

No, they are typically not suitable for a keto diet. They contain too many carbs: 38.4 g net carbs for 1 cup of cooked egg noodles.

Because they are made with wheat flour, the carb content of the end product will always be high. This is not only unsuitable for a keto diet but foods that have high carb content are also not ideal for people suffering from metabolic conditions such as type 2 diabetes as eating it can cause a massive spike in their blood sugar.

Nevertheless, to fulfill your cravings for this type of food, you can choose to make your own at home or get low-carb versions at the grocery store. By using low-carb flours such as coconut, cauliflower, or almond flour, the carb content may be low enough to make it acceptable on a keto diet.


How many egg noodles on the keto diet can you have?

This food is not keto-friendly, so this is a food to avoid on keto due to its high carb content.

However, if you change up the recipe and use an alternative low-carb flour, it may be possible to include them.


What kind of egg noodles on keto can you have?

Typically this food is made with wheat flour and is too high in carbs.

You can look for or make a low-carb version of this food by using a flour that is lower in carbs, such as almond flour.



What can you have this pasta with?

This food should be avoided on a keto diet. However, if you find or make a low-carb version, here are five delicious recipes that you can make with them:

  • Egg noodle stir-fry: This quick and easy recipe is perfect for a weeknight meal. Simply stir-fry your favorite vegetables with some cooked pasta and a savory sauce.
  • Egg noodle soup: This comforting soup is perfect for a chilly day. Simply simmer chicken broth with pasta, shredded chicken, and vegetables. Season to taste and enjoy.
  • Egg noodle casserole: This hearty casserole is perfect for feeding a crowd. Simply layer cooked pasta, ground beef, cheese, and vegetables in a baking dish. Bake until hot and bubbly.
  • Egg noodle salad: This light and refreshing salad is perfect for a summer picnic. Simply toss cooked pasta with your favorite salad ingredients. Dress with vinegar and oil-based dressing and enjoy.

Keto-friendly egg noodles alternatives

For those on a keto diet, finding pasta replacements can be difficult. While there are many low-carb pasta options available on the market, they often lack the satisfying texture and flavor of traditional noodles. However, there are a few keto-friendly alternatives that come close to replicating the taste and feel of noodles. 

  • One option is shirataki or konjac noodles. These low-carb, low-calorie, and gluten-free pastas are made from the konjac plant (a type of yam) and have a chewy texture that’s similar to regular pasta. Both types can be found in most Asian markets or online.
  • Another option is spiralized vegetables, such as zucchini or eggplant. These can be cooked in the same way as noodles and provide a nutrient-rich alternative.
  • Finally, cauliflower rice is another popular keto pasta replacement that can be used in a variety of dishes. While it may not taste exactly like noodles, it is a delicious and healthy alternative.



This food may still be confusing to you if you are trying to follow a keto diet. Some of the most common questions are answered here.

Not usually. Their nutrient profile is actually similar to that of regular spaghetti. Many types of noodles are made from flour and water, and they have a similar nutrient profile. However, they may contain more fat and calories, depending on how they are prepared. For example, these noodles are often sautéed in butter, which adds more fat and calories than plain noodles boiled in water.

Ultimately, the best type of noodle for you to eat is one that fits into your overall healthy eating pattern. If you are looking for a lower-carb option, then opting for a version made with coconut or almond flour may be the better choice.

While they do contain some protein and nutrients, they are also high in carbohydrates and calories. For this reason, they are not necessarily the best choice for those trying to lose weight on a low-carb diet. 

To store in the fridge, place noodles in an airtight container or zip-top bag. To freeze, place them in a single layer on a baking sheet and freeze until solid. Then, transfer to a sealed container or zip-top bag.

There are a few brands that stand out. One of the most popular brands is Shirataki. This pasta is made from konjac yam, and they contain very few carbs and calories. 

Another popular brand is Miracle, which is also made from the konjac yam. This brand is slightly higher in carbs than Shirataki, but they're still a good option for those on a keto diet. 

Lastly, there are also a few brands that make keto-friendly pasta, such as Explore Cuisine's Green Lentil Penne and Chickpea Rotini. While these pastas do contain more carbs than Shirataki and Miracle, they can be good options for those on a keto diet as long as you are aware of the carb content in your serving size.

No-yolk egg pasta is still made with flour. Although they do not contain yolk (which contains mostly fats and a little protein), this does not make them carbohydrate-free. 100 g of no-yolk pasta contains approximately 70 g of carbohydrates. This is due to the fact that they are made with grains that aren't keto-approved. As a result, people who are on a low-carbohydrate diet should avoid no-yolk egg noodles.

When it comes to noodles, there are a variety of keto-friendly options available. As mentioned previously, shirataki is one option that is made from a type of yam called konjac. Another option is zucchini pasta or zoodles, which is made from spiralized zucchini. 

When choosing a keto-friendly noodle, it's important to pay attention to the ingredients list and nutrition facts to make sure you're getting a product that fits your dietary needs.


Other types of grains to avoid on keto