I was gifted with a pasta maker for Mother’s Day! After experimenting with several keto pasta noodle recipes I saw online, frankly I was very disappointed because they were nothing more than whisked eggs, maybe thickened with a bit of cream cheese or fiber powder, that had been spread thinly and baked into a big, flat plain omelette. It went through the pasta maker just fine and looked like egg noodles, but really tasted like scrambled eggs. The egg noodles were so fragile, they broke apart when I tried to twirl them on my fork. It was disappointing, to say the least. This only spurred me on to create a REAL pasta noodle dough that can go through the rollers of a pasta maker (or you can cut them with a knife or pizza cutter), be boiled instead of baked and tastes like real pasta, but without the carbs and won’t impact my blood sugar. I’ve been experimenting and perfecting this recipe for a couple of weeks and, I’m happy to say, these high-fiber, low carb pasta noodles far exceed my expectations with only 3.8g net carbs per serving! I can see a lot of delicious pasta dishes in my future. And look! These keto noodles can be twirled on your fork!!
REAL Keto Fettuccine Pasta Made With Coconut Flour
Makes 2 servings
2 tablespoons oat fiber (NOT oat flour!)
2 teaspoons psyllium husk powder (I recommend Terrasoul brand)
1/4 teaspoon xanthan gum
1/8 teaspoon salt, or to taste
3 tablespoons coconut flour, plus 1-2 teaspoons as needed to make a cohesive ball of dough
1 large egg
2 egg whites
More coconut flour for dusting
1. Whisk together the oat fiber, psyllium husk powder, xanthan gum, salt and 3 tablespoons coconut flour in a small bowl until no lumps remain.
2. Place the egg, egg whites and dry ingredients into a mini food processor or regular food processor and process until all the ingredients are incorporated and the mixture is smooth. Allow the mixture to sit in the food processor and absorb liquid for 10 minutes. Process again, adding more coconut flour if needed, 1 teaspoon at a time, until the dough comes together into a ball. Remove the ball of dough from the food processor onto a board, silicone mat or your kitchen counter that has been dusted lightly with coconut flour.
Note: The uncooked pasta dough can be made ahead, wrapped in plastic wrap and set aside at room temperature if you plan to cut and eat your noodles in a few hours. (If you want to make your noodles ahead and store them for longer, I suggest cooking them first. See storage directions below.)
3. With a rolling pin, roll out the dough until it is thin enough to go through a pasta maker roller at the widest setting (*see note below for how to make noodles without a pasta maker). Then adjust the roller to the next thinner setting and run the dough through again. If needed, dust the dough very lightly with coconut flour between each pass to prevent sticking. (Be aware that this pasta dough is more delicate than regular pasta dough made with flour, so don’t roll it too thin.)
4. When the dough is the thickness you like, run it through a fettuccine or linguine-width roller/cutter to create noodles. (I have found that the wider, fettuccine-style noodles are much sturdier than narrow, spaghetti or angel hair. For best results, cut your noodles about 3/8” to 1/4” wide.)
5. Drop the noodles into rapidly boiling water that has been seasoned with salt and boil for 30 seconds or less. These noodles cook quickly! The color will change slightly, becoming whiter, to indicate it is done. Do not overcook!! (It is especially important that you do not overcook narrower noodles because, when overcooked, they might get too soft and begin to break apart.)
6. Drain immediately and serve with your favorite sauce. Just like any fresh noodle pasta, this keto pasta is best eaten right away.
Storage: Cooked and drained noodles can be stored in an airtight container in the refrigerator for up to two days. To reheat, drop the noodles into your favorite sauce that has been heated until hot and gently toss, coating the noodles with the sauce, until the noodles are just heated through.
* If you do not have a pasta maker, roll the dough very thinly (1/8” or so), then roll the dough, jelly roll style, and cut with a sharp knife into noodles to the width you desire. Or use a pizza cutter to cut the dough into noodles.
Nutritional Information per serving (1/2 recipe): 118 calories, 16.7 g carbohydrate (12.9 g dietary fiber, 2.7 g sugars), 5.1 g total fat (3.1 g saturated fat, 0 g trans fat), 93 mg cholesterol, 252 mg sodium, 16.4 mg calcium, 89 mg potassium, 1 mg iron, 40 IU Vit A, 9.1 g protein. Net carbs per serving: 3.8 grams
Photos and recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not duplicate without the author’s permission.