QUEENKETO LOW CARB PASTA #1 FETTUCCINE EGG NOODLES
This is it! After a loooong wait, it’s here. I’m super excited!!!! If you’ve been substituting wheat pasta for low-carb alternatives, you’ll know how expensive and disappointing they all are. Now you can MAKE YOUR OWN delicious keto pasta, IN MINUTES, without a pasta machine and with hardly any effort.
You know I’m a lover of all Italian foods. Pasta was my pre-keto number 1 best friend and one of the foods I missed the most after cutting out carbs. It’s obvious why. Pasta is an amazingly versatile invention. You just boil it, add whatever sauce you fancy and voilá – you have a yummy, quick dish for every occasion. It was my go-to meal whenever I needed to cook something that was simultaneously quick, effortless and satisfying. Meat or fish with veggies is great, but every day? Nope. Not ideal. Having that pasta packet in the cupboard was one of life’s essentials. For me anyway.
Once I entered keto world, I thought I’d have to say goodbye forever to pasta. Then I learned about konjac (aka shirataki, glucomannan, miracle noodles) and got excited. Tried it. Hated it. Aside the slimey texture, it tastes like water (?) and has no bite. More akin to chewing a water-filled worm – I’d say. Not that I’ve ever chewed a water-filled worm, mind you. Anyway, I found it totally disgusting and pointless, and it gave me stomach cramps with bloating. But I persevered with it for a while anyway, just to see whether I would get used to it. I didn’t. And once I read about its potential to cause bowel obstruction, I ditched it for good.
Then I tried Black Bean Pasta (click HERE for U.S. option). 14g net carbs per 100g, reasonably priced, and easy to store. Not perfect, but a huge improvement from konjac, especially in terms of texture. However, it only went well with strong sauces that masked its overpowering flavour, and ketohusband didn’t like it at all. I still use it occasionally, but only because it is convenient to grab from the cupboard, as it’s a dry ingredient. If you fancy giving it a try, check out my Low Carb Spaghetti with Pesto recipe.
Eventually, I came across another type of “low carb pasta” made from pea protein and wheat gluten. A slightly chewy texture, but quite close to real pasta, and without any particularly strong flavour. It became ketohusband’s favourite and I cooked with it for a while. It was a very expensive option, even though you only needed 40-50g per portion. Click HERE for the link if you want to try it (sorry – it’s only available in the U.K.). Definitely my favourite out of all the low-carb options I’ve tried through the years.
So now you may be asking yourself why go through the trouble of making my own pasta after finding a good enough substitute. The answer is simple: making my own saves me money, I don’t have to order it, there is no need to wait for delivery and it tastes way better. As my pasta freezes well, I make batches that I split into individual portions and keep in the freezer. With no need to pre-boil it, I just defrost it and stir it into my pasta sauce. Easy peasy lemon squeezy!
How to Make Queenketo Low Carb Pasta #1 Fettuccine Egg Noodles
The inspiration for my recipe came from lowcarb-ology.com, where I saw low-carb pasta involving wheat gluten. My modifications and adjustments have created a texture, consistency and flavour that – in my opinion and according to my own taste buds – is closer to real wheat pasta than anything else I’ve tried before.
There are plenty of recipes for low carb pasta on the net. What makes my Queenketo Low Carb Pasta #1 Fettuccine Egg Noodles different, is that they are made with lupin flour, which gives them a pasta-neutral flavour. To add a little elasticity, I incorporated Guar Gum. You can omit it, but you needn’t be afraid to use it: it’s a plant-based fibre and totally innocuous.
Remember that if you’re allergic to peanuts you may also react to lupin. If you have any concerns, best choose an alternative flour. I have another pasta recipe that doesn’t use lupin flour. Click HERE for my Queenketo Pasta #2 (lupin-free) recipe.
Making this pasta is a cinch. All you have to do is mix the ingredients thoroughly. Pour the mixture onto a lined baking tray, bake for a few minutes, let cool for a couple of minutes, roll the ‘pasta sheet’ and slice into fettuccine-like ribbons.
Spread out the ribbons and let them dry out for a few hours. Then you can put them in the fridge, covered, where they’ll keep for several days. Unless you’re eating them immediately, of course.
- whisk cream cheese, then combine 1 egg; whisk in guar gum until smooth, then incorporate the remaining eggs, 1 at a time, and finally add salt and lupin flour.
- pre-heat oven to 160C static.
- pour the mixture over a silicone baking mat (U.S. option HERE) placed on an oven rack and spread it as thinly and as uniformly as you can, in a square or rectangular pattern.
- bake for 10-12 mins, until opaque all over the top and the edges have shrunk inwards, then remove from oven and leave to cool for a minute.
- peel away from mat (it should lift off easily, like a thin rubber sheet – if it’s sticky it’s undercooked – bake for a little longer), and flip over.
- once cooled, roll, and slice thinly (crossways) with a sharp knife.
- unroll each ribbon and transfer to a plate or tray.
- leave to air-dry for a few hours, before adding to your pasta sauce.
A silicone baking sheet helps spread out the mixture more evenly, which would be difficult on non-stick parchment paper.
The mixture should be viscous and stay in place when you spread it. If it’s too liquid, add a little more lupin flour.
If you bake it in an oven tray, rather than on a baking mat placed on top of an oven rack, make sure it is completely flat bottomed, otherwise the liquid mix will collect in the middle concave.
Cooking time varies depending on how thinly you manage to spread the mix.
Once air-dried, you can store these fettuccine in the fridge, covered, where they will keep for 3-4 days. They can also be frozen in zip-lock bags.