Pasta, Noodles & Rice Alternatives
Delicious Low Carb Options for Busy Weeknight Meals
You’re not alone if you missing pasta, noodles, and rice on your low carb journey. These comfort food staples are the backbone of so many favourite dinners, from creamy fettuccine Alfredo to a simple bowl of fried rice. The good news is that you don’t have to give them up. Today’s low carb pasta, noodle, and rice alternatives have come a long way, and many of them taste remarkably close to the real thing. Better yet, most are ready in just minutes, making them perfect for busy weeknight cooking when you need dinner on the table fast.
Below, we’ll walk you through some of the best low carb options available, including shirataki noodles, Italian-style low carb pastas, and rice alternatives that actually deliver on taste and texture. Plus, we’ll share some quick and easy meal ideas to help you turn these products into satisfying dinners your whole family will enjoy.
Zero-Carb Shirataki Superstar
If you haven’t tried shirataki noodles yet, you’re in for a treat. Made from the root of the konjac plant native to Southeast Asia, these long, translucent noodles are naturally very low in calories, contain zero grams of net carbs, and are a great source of fibre. They’re also gluten-free, fat-free, sugar-free, and salt-free, making them suitable for a wide variety of diets and lifestyles including low carb, keto, vegan, and vegetarian.
On their own, shirataki noodles have a neutral taste. This might sound like a drawback, but it’s actually their greatest strength. They absorb any flavour you add to them, making them the perfect substitute in just about any noodle dish you can think of. Plus, they require very little cooking time, so you can have lunch or dinner ready in just a few minutes.
Here are some of our favourite shirataki brands:
- Miracle Noodle: One of the most well-known shirataki brands, Miracle Noodle offers a wide range of shapes including spaghetti, fettuccine, angel hair, and even a rice option. With just 1g of net carbs per serving, they’re about as low carb as it gets.
- nuPasta: Made from konjac flour and non-GMO soy flour, nuPasta has an improved texture compared to many other konjac noodles. Each serving (210g) contains just 25 calories, 0g of net carbs, and 6g of dietary fibre. Available in Spaghetti, Fettuccine, Angel Hair, and Risoni (rice-shape).
- Better Than Foods: Offering spaghetti, ramen, noodles, rice, and sticky rice shapes, Better Than Foods is organic, low calorie, and low-GI, with extra convenient shape options for different dishes.
- Skinny Pasta: Made from konjac, Skinny Pasta is gluten-free, sugar-free, cholesterol-free, and keto, paleo, and vegan friendly. Available in noodles, spaghetti, fettuccine, and rice shapes.
- LIVIVA Shirataki: Available in spaghetti and rice shapes with oat fibre, plus a convenient dried shirataki option that’s a true pantry MVP. Low calorie, zero sugar, gluten-free, and made with clean ingredients.
Quick Tip for the Best Texture: Drain and rinse your shirataki noodles in cold water for about 30 to 60 seconds. Then blanch or heat them briefly in simmering water or a hot pan for 30 to 120 seconds. Finally, dry-fry for a minute or two in a bare skillet to steam off extra moisture before adding your sauce. This quick three-step prep makes all the difference!
Italian-Style Comfort Without the Carb Load
Shirataki noodles are incredible for Asian-inspired dishes, soups, and stir-fries, but sometimes you want a pasta that looks, feels, and tastes like traditional Italian pasta. That’s where low carb Italian-style pastas come in. These are made from alternative and fortified flours that significantly reduce the carb count while boosting protein and fibre.
Carba-Nada by Al Dente Pasta
Carba-Nada is one of our top picks for anyone who wants a pasta experience that closely mirrors the real thing. Made by the Al Dente Pasta Company using a unique blend of semolina flour, egg whites, and wheat gluten, Carba-Nada pasta has significantly fewer carbs and much higher protein than traditional pasta. Each serving offers 15 grams of protein and only 170 calories, with 7 grams of fibre to help keep you feeling fuller for longer.
The best part? Carba-Nada cooks in just three minutes, making it one of the fastest pasta options out there. The line includes a variety of familiar shapes such as fettuccine, linguine, egg noodles, fusilli, and roasted garlic fettuccine, so you’ll never run out of ways to enjoy it.
Ciao Carb
Another excellent option for those craving Italian-style pasta, Ciao Carb produces high-protein, low carb pastas that are formulated using alternative flours to create a more nutritionally dense product. These pastas deliver an authentic texture that holds up well in traditional Italian dishes.
Fiber Gourmet
Fiber Gourmet offers pastas that taste and look just like traditional pasta, with a thicker-cut noodle and satisfying texture. The secret is their high fibre content, which reduces the net carb count while keeping the classic pasta experience intact.
These Italian-style options are ideal for anyone who misses the hearty bite and familiar taste of regular pasta. They work beautifully in all your classic recipes, from baked ziti to pasta primavera.
Alternative Rice Steals the Show
Rice is a staple side dish in households around the world, but with roughly 45 grams of carbs per cup of cooked white rice, it’s not exactly low carb friendly. Fortunately, there are some fantastic alternatives that let you enjoy rice-based dishes without the carb load.
Cauliflower Rice
Cauliflower rice is easily the most popular rice substitution in the low carb community, and for good reason. Simply add cauliflower to a food processor or finely chop it into rice-sized pieces, then transfer to a frying pan to tenderize the bits. You’ll have a great substitute for rice that’s ready in just minutes! Cauliflower rice has a mild taste and a similar texture and appearance to cooked rice. Plus, one serving of cauliflower rice has a fraction of the calories and five times as much fibre as a similar sized serving of regular rice, which will keep you feeling full much longer.
You can make your own at home or pick up pre-made riced cauliflower in the freezer section of most grocery stores for ultimate convenience.
Shirataki Rice
Many of the same brands that make shirataki noodles also offer a rice-shaped option, sometimes called “miracle rice” or risoni. nuPasta Risoni, Better Than Rice, and Skinny Pasta Rice are all excellent choices. These rice-shaped shirataki have the same benefits as their noodle counterparts: virtually zero net carbs, very low calories, and they’re ready in minutes. They’re perfect for stir-fries, pilafs, sushi bowls, casseroles, and even rice pudding!
Other Veggie Rice Options
Don’t stop at cauliflower! Broccoli rice offers a similar texture with a mild, slightly different flavour, and you can also try zucchini rice for variety. These can be made at home with a food processor or box grater, or purchased pre-made for convenience.
Quick Weeknight Meal Ideas
Now for the fun part! Here are some easy ways to turn these low carb alternatives into satisfying weeknight dinners that come together in minutes.
- 15-Minute Garlic Shrimp Pasta
Sauté garlic in butter and olive oil, toss in shrimp, and cook until pink. Add a splash of white wine or broth, a squeeze of lemon, and toss with cooked Carba-Nada fettuccine or shirataki noodles. Finish with fresh parsley and grated parmesan. Dinner in fifteen minutes!
- Creamy Chicken Alfredo Skillet
Brown cubed chicken in a skillet, add mushrooms and spinach, then stir in your favourite low carb Alfredo sauce with a pack of prepared shirataki fettuccine. Simmer for about seven minutes until thick and creamy. This is comfort food at its finest, without the carbs.
- Quick Beef Stir-Fry with Shirataki Noodles
Stir-fry thinly sliced beef with bell peppers, broccoli, and snap peas. Season with tamari or coconut aminos, ginger, and garlic. Toss in prepped shirataki noodles and finish with a drizzle of sesame oil and toasted sesame seeds. Ready in under twenty minutes.
- Cauliflower Rice Burrito Bowls
Season ground beef or turkey with your favourite taco spices. Serve over a bed of cauliflower rice with sugar-free salsa, shredded cheese, sour cream, avocado, and fresh cilantro. A fun, family-friendly dinner that everyone can customize.
- One-Pot Italian Sausage and Pasta
Brown Italian sausage in a deep skillet, add marinara sauce, dollops of ricotta, and a generous handful of mozzarella. Fold in cooked Carba-Nada fusilli or shirataki noodles and simmer for a few minutes. Broil briefly to brown the cheese on top. All the flavour of lasagna with none of the fuss.
- Sushi Bowls with Shirataki Rice
Toss hot, dry-fried shirataki rice with a splash of rice vinegar and a pinch of sweetener to mimic sushi rice. Top with your choice of crab, shrimp, or salmon, along with avocado, cucumber, nori strips, and a drizzle of spicy mayo. A fun and fresh dinner that feels like a night out.
- Pesto Chicken with Low Carb Pasta
Toss cooked Carba-Nada linguine with store-bought or homemade pesto, grilled chicken, cherry tomatoes, and a sprinkle of parmesan. Simple, flavourful, and ready in less than fifteen minutes.
Making the Switch Is Easier Than You Think
One of the best things about today’s low carb pasta, noodle, and rice alternatives is just how easy they are to use. Most shirataki noodles are shelf-stable and come pre-cooked, meaning you just rinse, heat, and eat. Italian-style low carb pastas cook in minutes, just like the traditional pasta you’re used to. And cauliflower rice can go from freezer to plate in under ten minutes. There’s really no reason not to give them a try!
The trick to making these alternatives taste amazing is all in the sauce and seasoning. Shirataki noodles are flavour chameleons that absorb whatever you dress them with, so don’t be shy with your favourite sauces, spices, and fresh herbs. Low carb Italian pastas deliver the familiar texture and bite that makes a great sauce shine. And cauliflower rice pairs beautifully with bold flavours like curry, taco seasoning, and garlic butter.
Stock Your Low Carb Pantry Today
Whether you’re craving a creamy pasta dish, a quick stir-fry, or a comforting rice bowl, there’s a low carb alternative out there that will hit the spot. With brands like Miracle Noodle, nuPasta, Better Than Foods, Skinny Pasta, LIVIVA, Carba-Nada, Ciao Carb, and Fiber Gourmet, you have more delicious options than ever before.
Explore our full selection of low carb pasta, noodle, and rice products and start building your low carb pantry. With the right ingredients on hand, a satisfying weeknight dinner is always just minutes away.
Did you know that Low Carb Grocery offers FREE Canada-wide shipping on all orders over $99 and free local GTA shipping for all orders over $69?
Shop our full selection of low carb pasta, noodles, and rice alternatives here.
Happy low carb cooking!
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