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.
📋 Recipe
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 17 x 11-inch rimmed 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
Buy Now →You can use these noodles to make a killer Keto Spaghetti and Meatballs.
Patrick Brewbaker says
Thanx!!
★★★★★
EmilyKrill says
No problemo!
Kim Huffman says
Won't it work with Almond Flour or Coconut Flour?
EmilyKrill says
No, I’m afraid not, but it is optional. It improves the texture but is not necessary for the recipe to work.
Cicily Segerson says
I really like these noodles for Keto. Both the taste & texture is good; closest I've found to traditional noodles. A few changes I made to the recipe are: rather than use only lupin flour I use 1t each oat fiber, lupin flour, potato starch; plus 2T ghee for added flavor, fiber, & probiotic health. After blending I pour onto Silpat like the recipe specifies, bake 325° for 12 min, roll up & slice into noodles. I do not boil these or cook again before eating. Simply top with heated sauce or microwave quick with butter.
★★★★★
EmilyKrill says
Those changes sound good. I will have to give them a try. Thanks for posting.
Jody says
Is there carbs in potato starch?
EmilyKrill says
Yes, potato starch has 10g carbs per tablespoon. It’s not considered low carb.
Megan says
How can I store the noodles if I want to make them for another day?
EmilyKrill says
They are best when you eat them soon after you make them, but you can store the noodles in an airtight container in the refrigerator for several days.
Cookilicious says
Making your own pasta sounds so much fun!
EmilyKrill says
It really is.
Luci says
Yum, I haven’t heard of Lupin flour before. I’ll have to give this dosh a try.
★★★★★
EmilyKrill says
Yay! Let me know how you like the noodles.
Trixie says
I attempted to make the noodles and what I got from 3 eggs 2T cream cheese and 2 teaspoons of Lupin flour is a liquid. There is no way I can pour this onto a sheet without a huge wet mess. What went wrong?
EmilyKrill says
It should be a liquid. I recommend using a silpat mat which the liquid will stick to.
tayler says
I'll definitely try it with gluten-free flour. I'll definitely also get a reusable baking mat!
★★★★★
EmilyKrill says
I don't think that it will work with another flour. It needs to be either Lupin Flour or Vital Wheat Gluten for it to work. But the good news is that you can skip the Lupin Flour altogether and the recipe will still work. The Lupin Flour adds a nice texture, but isn't necessary for the dish to succeed.
Natalie says
Looks so delicious! I love how easy it is to make!
★★★★★
EmilyKrill says
Yep, it really is easy to make. Thanks for your comment!
Tracy says
Whoa I've never heard of Lupin flour! Awesome. Always looking for new low carb options of favorites - thank you!
★★★★★
Sylwia says
Is the flour can be change to something else ?
EmilyKrill says
No, but you can skip the lupin flour if you don't have it. It improves the texture, but isn't absolutely necessary.