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.
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.
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.
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 Noodles
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.
Ingredients
Hardware
Instructions
- Combine the wheat gluten and lupin flower either by hand or in a food processor.
- Add the 2 eggs and mix. If the dough is too dry, add a few drops of water.
- Sprinkle some oat fiber or lupin flour on your surface and knead the dough until it is consistent and slightly smooth but also stretchy.
- Cover with plastic wrap and let rest on the counter at room temperature for at least 30 minutes.
- Cut the ball into 4 and roll out into a disc.
- 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.
- Cut your dough to your desired size (typically 12-16 inches for standard noodle length).
To Cook:
- Bring a pot of water to a boil and heavily salt - it should taste like sea water.
- Cook the noodles for 3 minutes exactly. No more, no less. Trust me - 3 minutes is the perfect time.
- Remove and use in whatever you want to use. Ive cooked noodles and eaten them the next day as leftovers =)
- 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 servingAmount Per Serving Calories 146Total Fat 6.4gSaturated Fat 1.1gCarbohydrates 8.2gNet Carbohydrates 2.7gFiber 5.5gSugar 0.6gProtein 20.6g
(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.
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.
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…
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
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…
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.
You could try Golden flaxseed flour though i think you would need some Xantham gum as a binding agent?
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.
Thanks! They’re not as simple to get super thin as they are a bit dryer than normal noodle, but, they work either way =)
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!
Im excited for you to try it! =)
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?
yes, it’s 80g. That’s where the mass vs volume makes a big difference. 20g would be SUBSTANTIAL lol
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…
the different flours tend to have different weights but I’ll check my notes to see what the actual mass was!
I’m wondering if I can refrigerate the dough if I don’t want to cook all of it?
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!
Do you think this recipe would work in an automatic pasta maker, like one that Philips makes?
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!
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.
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).
I also have the Phillips Pasta Maker (as well as a standard old fashioned pasta maker) and was considering giving this recipe a try with the Phillips. Wondering if you were ever able to get some variation of this recipe to work in the Phillips Pasta Maker?
I just got a Phillips Pasta Extruder Machine. I used 100 grams of Lupin Flour and 100 grams of Vital Wheat Gluten. I then used one egg and then filled the measuring cup (that came with the machine) to the first line. It looked like crumbly dry cookie dough in the machine, but I didn’t want to mess with it, so I let it do it’s thing. And it came together a bit more like a proper dough just before extruding. It came out pretty well for me. It didn’t look like perfectly smooth spaghetti, so perhaps I could add a bit more egg or water. I did let it boil for just about 30 secs more than the 3 min as it was still a bit too firm at the 3 min mark. When I tasted the pasta without anything, it didn’t taste like ‘regular’ pasta…..more like a whole wheat. But once I mixed in the meat sauce, it tasted pretty darn good. I’m so glad to have found this recipe.
Since Lupin Flour is more absorbent than many, it might just need a little extra water than the machine ‘standard’ flour recipe. But may take a bit of experimentation. There was zero concern that it would disintegrate in the boiling water as the gluten prevented it falling apart. In fact, it might have been a bit too gluten-y. I might just go with 110g of lupin flour and 9g of gluten next time.
I would love to see you revisit this using an automatic pasta machine like a philips as well ! That would be awesome — I really enjoy your videos 🙂
Thanks for all you do
Thanks Laurie! An auto pasta machine would mean I have to buy one – have to find space first lol
Please Dennis, I’m trying to get a great recipe using my philips pasta maker but I don’t like the results of my recipe.
Dennis – Phillips makes a compact version which is great. I have a rather small kitchen now, and this fits nicely in the pantry closet.
Ill have to take a look at it!
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.
Thats awesome! Let me know how it turns out!
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?”
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!
Have you attempted to fry these since making this recipe. I’m thinking of making a version of lasagna with fried noodles.
Haven’t fried them, but someone did make wontons with them and said it worked!
Hi. Can I substitute lupin with fine almond flour? Lupin is too expensive to ship to my country.
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 🙁
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!!!!!
Hopefully it goes well with the gluten!
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.
Glad you enjoyed it Anki! Thanks for sharing the videos as well! =)
I can’t wait to try these.
I couldn’t get this thin enough – they kept stretching back. Could I reduce the gluten to solve this?
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!
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!
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!
Hi Dennis,
Love your video style, EXTREMELY entertaining! Just wondering if this dough could be used for spaetzle/kniffles? I miss them so!
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!
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.
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!
If I make Lasagna noodles, do I boil for 3 mins and then bake them in the lasagna?
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!
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!
The dough can be a bit finicky, but I’m stoked that you worked it out and it’s a game changer!
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.
Thanks Lana!
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!
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!
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!
Glad it worked out! It can be a bit finicky as you noticed, but you just have to play with it a bit!
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!
Awesome! Glad it worked for you!
I’m a pasta snob. Made my own for years, and being on keto has left a hole in my food heart. I was so scared this recipe was going to disappoint me. I’ve been stalking it on Pinterest for months…..should I break down and get the lupin flour? Can I trust this strange bearded chef guy? Failure after failure of pathetic “best ever keto pasta” recipes have left me emotionally vulnerable. Hard work and expensive ingredients turn into a mushy/grainy/tasteless/tough glob of wasted time. I’ve begun to doubt the sanity and tastebuds of the keto community. Do people really think this tastes “just like pasta”?
I finally broke down and made it. It’s great. It’s not EXACTLY like fresh pasta, but so damn close I’m delirious. Besides the two eggs I added two extra yolks (sorry, it’s how I make my real pasta). I let it rest for 90 minutes (gluten is a finicky mistress). I rolled it out with a tiny bit of extra lupin flour (I’m not letting oat fibre NEAR this pasta, sorry). It was as easy to work with as my real pasta. After I rolled it into sheets, I let it dry for a bit (an old pasta trick to make it cut easier). But take heart Dennis – even with my expensive Italian machine I still had to pull the strands apart. It’s not you. I cooked some in rolling salted water as a test, and with a stopwatch, pulled a strand out at 2 mins 30 seconds, and every thirty seconds for 5 strands. They were all very similar and had great bite, texture, taste and feel. I made my non-keto husband taste it and even he was impressed.
Tonight – lobster Alfredo. Thank you for your hard work, bearded kitchen Stranger. You’ve given me hope – next up is your pizza 2.0.
Glad you like the pasta! It’s not perfect – but like you said – it’s close. Just leaves room for improvement. I’ve been playing with using powdered eggs (I know that’s sacrilegious) to have better and more consistent results, especially since a lot of people have never made their own pasta. It’s hard to dictate ‘it should feel like this’ when someone has never felt real pasta!
Hi Dennis.
Made the noodles, and they turned out great. Just wondering if you tried using this recipe as a lasagna noodle?
I have and it works decent. They wont have that slickness feeling to them though!
This tastes great! Made it tagliatelle using my Philips automatic pasta machine. I was nervous that it would get gunked up and make a mess, but it worked fine. Just to be safe, I mixed all the ingredients in a bowl (didn’t use oat fiber) and then put it in the machine to extrude. Just started keto this year – so excited that my pasta machine is no longer just an expensive paperweight!
Glad you enjoyed it!
Kathy, you used the same ingredients and measurements as Dennis? Im trying to get a keto pasta with the same philips machine. Thank you
I dont recommend mixing in the mixer – either by hand or with a food processor
Any other tricks you’ve learned? Has it been successful enough that you continue to make it?
BRAVO Dennis, excellent recipe!!! After trying sever other low carb pasta recipes with great disappointment, I found yours.
I always season my pasta dough, so I added 1 tsp of Italian seasoning and 2 tsp garlic powder to the dough before rolling it in my pasta machine. After cutting the noodles with a pizza cutter, I dried them on a sheet pan in front of a small fan. Next day, they were completely dry so I made a quick Alfredo sauce with extra mushrooms and cooked the pasta for 4 minutes. I would call the texture molto al dente, and I love it. This tastes very similar to whole wheat pasta. I have made pasta for 45 years and have missed it greatly because of my low carb diet. Your recipe has brought pasta back into my life, and I thank you. I’m thinking that a statue of likeness in Washington,, DC would be appropriate.
Glad you enjoyed it! I’ll be revisiting it in the near future with some new information to see if we can make it even better!
I thought I would share my experience. First of all, awesome videos…..really engaging content and creativity. I have tried palm hearts pasta, black bean pasta, almond flour pasta, tofu sheet pasta, etc. and although some were okay, I never returned to try any of those again. So I didn’t have high hopes for this. But I was pleasantly surprised.
I used a brand new Phillips Pasta Extruder machine and had quite tasty outcome, though I may experiment to see if I can improve it a bit. I used 100g of Lupin Flour and 100g of Vital Wheat Gluten and dumped that into the chamber of the pasta maker. I know this receipe calls for 80g each, but the pasta machine says don’t put less than 200g of flour or more than 500g of flour, hence my adjustment. Then, using the measuring cup provided, I scrambled up one egg and added water until the lower line on the measuring cup as the machine instructions advise. It mixed together what appeared to be a too-dry dough, but it ultimately came together in a quite cohesive and gluten-y dough. It extruded into spaghetti. The strands of spaghetti looked a bit rough on the edges, which I think might be due to a more crumbly dough, so I might experiment with adding a bit more water/egg next time.
With the extruder machine, there is no need to dry the pasta first, so once extruded, I placed the pasta right into salted boiling water for 3 mins. I taste tested at the 3 min mark and it was just a tad too firm, so I let it go another 30 secs which produced a nice balance of firm yet tender. By itself, the pasta didn’t quite taste as good as traditional pasta. It tasted more like a whole wheat pasta. But once I added the meat sauce and spice, it was delicious. It made 4 servings in total, with sauce and meat added.
My tweaks for next time are to try making the pasta look more smooth by adding just a tad more water. I also may experiment with less vital wheat gluten and maybe more lupin flour to balance the chewiness to my preference. I know Dennis recommended in another comment that he would recommend mixing/kneading the pasta by hand or with a food processor, then add to the machine and have the machine do the extrude only (which is a setting on the machine). But I think the machine did a fine job of mixing and kneading. But as I look to play with all the variables, just to experiment.
Bottom line…..perfect recipe and works well with the Philips Pasta and Noodle Maker Plus, Large, HR2375/06 and keto-flours.
Let me know how your future variations work out!
Hi Dennis found your channel today, thanks for the recipe. I was raised in a Mexican family, and I have not had fideo in a long time. To make fideo the pasta is dry and then toasted in a little bit of oil then wet ingredients are added and boiled until pasta is cooked. I will try and hope it works.
Let me how it turns out!
I used this recipe to make lasagna noodles, increasing it by half (so 120g rather than 80g of flour and wheat gluten and 3 eggs–it was the perfect amount for a 9×13 pan). I also used my KitchenAid mixer pasta attachment to roll out the dough, which made it super easy. I don’t know if I would enjoy these in a bowl with butter and parmesan (my favorite way to eat noodles), but for lasagna they were outstanding. Thanks so much for the recipe!
Glad you enjoyed it!