Low carb and Keto Lupin Flour Noodles are easy to make with only 3 ingredients. And each serving has just 2g net carbs.
Happy Noodle Day!
(I'm celebrating a little early this year, I know.)
It's a Holderness Family parody song about the crazy low carb diet the mother is subjecting the family to. And I have to admit, it's pretty spot on. A favorite line, "How do I ask this while being nice? Why is this cauliflower LYING ABOUT BEING RICE??!!"
Touché, Mr. Holderness, touché.
Today I'm going to show you how to make low carb fettuccine noodles out of cream cheese, eggs and lupin flour.
The idea to use lupin flour came from Queen Keto. Lupin flour is a high protein, low carbohydrate flour made from the legume of the sweet lupin. (It's related to other legumes like peanuts and soybeans, so if you have a nut allergy, you had better steer clear.) You can leave it out of the recipe if you like, but it does give the fettuccine noodles a little extra oomph.
Kind of like the Holderness mom when she gets her zoodle on.
Keto Lupin Flour Noodles
Keto Lupin Flour Noodles are easy to make with only 3 ingredients. And each serving has just 2g net carbs.
- Prep Time: 5
- Cook Time: 14
- Total Time: 19 minutes
- Yield: 2 servings 1x
- Category: Entree
- Method: Baked
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- 2 oz cream cheese
- 3 large eggs
- 3 teaspoons Lupin Flour
- dash of salt and pepper
Instructions
Step 1. Preheat oven to 325 degrees F and cover a cookie sheet with parchment paper or a Silpat mat.
Step 2. Add all ingredients to a blender and blend until fully combined. Scrape down the sides halfway through.
Step 3. Pour the mixture onto the prepared cookie sheet and tilt the pan until the mixture covers the pan from edge to edge.
Step 4. Bake for 10-14 mins until firm and opaque all over. It should be shrinking from the edge of the cookie sheet. Test to see if you can peel it easily from the parchment or Silpat mat. If it sticks then it isn't ready yet.
Step 5. Remove from the oven and let cool for 10 minutes.
Step 6. Completely peel it off of the parchment or Silpat mat. Roll the sheet of noodles up and cut with a sharp knife to create ¼ inch wide noodles.
Step 7. These are best if they are gently simmered in a sauce or broth for a few minutes before serving.
Nutrition
- Calories: 214
- Fat: 17
- Carbohydrates: 3
- Fiber: 1
- Protein: 12
Keywords: Low Carb Lupin Noodle, Keto Lupin Noodle, Paleo Lupin Noodle
Where to buy Lupin Flour
Buy Now →
Lupin Flour and Allulose Bundle
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Erin says
I used parchment paper and had a hard time controlling the batter. But the noodles tasted good. Will try ording a silpat for next time.
★★★★★
Emily Krill says
Yes, the silpat mat really grips the liquid and makes the noodles more evenly thick.
Missy H. says
Is there any other kind of flour I can use to make these noodles?
★★★★★
Emily Krill says
Yes, you can make egg noodles with psyllium husk powder https://www.resolutioneats.com/blog/keto-psyllium-husk-noodles/ or vital wheat gluten https://www.resolutioneats.com/blog/low-carb-keto-egg-noodles/
Carol Shaver says
Enjoyed recipe for Lupin Noodles. Where can I order Lupin Flour in bulk 25 or 30 lbs.? I have tried several distributor but to no avail. The 1 lb. Packages by Lupina are sold by Amazon are very expensive.
Emily Krill says
Yes, I've never found a larger size package of Lupin flour either. Sorry!
Rose says
Hey there, I like to ask you why can't we just boil this pasta like we do normal pasta by making it into fettuccine,let it dry out a little on top of a table cloth and, then place it into the boiling salted water?
EmilyKrill says
They would likely fall apart.
Lisa says
Just found lupin flour, and your recipe. Tried it for dinner last night tossed in butter with garlic and basil... fabulous! I trimmed the pasta with a pizza wheel, and it was SO easy!! Thank you for a great Keto pasta treat!!!
★★★★★
EmilyKrill says
No problem! Glad ya like it.
Danny Minch says
I upped the Lupini flour from 3tsp to 3tblsp and it gave it a better flavor. Also omitted the pepper. came out great. I will cut them smaller next time.
Gavin says
Thank you. This is my first try with Lupin flour for anything and I was skeptical when i tasted them out of the oven.. once warmed in sauce this is MORE thank passable! I will make this over and over. I’m using the uncut section I didn’t eat to try lasagne tonight. Fingers crossed! Thanks again.
★★★★★
EmilyKrill says
Great! So glad you like the noodles. I just posted a recipe for yeast risen focaccia that uses Lupin flour, if you are interested in making bread with it. https://www.resolutioneats.com/blog/keto-yeast-risen-focaccia/
Coo says
THANK YOU! I've made these twice just as you suggested and they are great! I highly recommend!
★★★★★
EmilyKrill says
Thanks!
Patty says
Can this be run through a pasta maker?
EmilyKrill says
To cut the pasta into strips? That should work. But I haven't tried it, so I'm not completely positive.
EmilyKrill says
Suit yourself.
John D. Pilla says
EGG sensitivity - can a flax egg or chia egg or egg replacer be used in place of the eggs?
EmilyKrill says
I haven’t tried using flax eggs in this recipe, so I just don’t know. Please check back in if you give it a try.
Coo says
I've read that you can actually use lupin flour as an egg alternative.