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.
NJ Taylor says
What size of cookie sheet for two servings?
That was a funny video.
EmilyKrill says
I used a large 11 x 17 inch cookie sheet.
EmilyKrill says
So glad you are going to give these noodles a try!
But about the nutritional info, the problem is that nutrition tracking apps have a lot of differing amounts for the same ingredients. And nutritional info changes from brand to brand so you've got that to deal with too.
Here is how I calculated the carbs and fiber for this recipe:
3 eggs: .6g carbs
2 oz cream cheese: 2.3g carbs
3 tsp lupin flour: 3g carbs
So the total carb amount for the recipe is 5.9g
And the total fiber from the lupin flour is 2.7g
5.9 carb divided by 2 servings is 3g
2.7 fiber divided by 2 servings is 1
Jan Carmichael says
Philadelphia cream cheese has less than 1 gram per ounce which at the most would equal 1 gram for 2 ounces. You might want to use a different cream cheese!
Theresa says
Unfortunately, I can't have any dairy... Any suggestions for a dairy free keto modification? Do you happen to know if Kite Hill and/or Miyoko's works in this recipe?
EmilyKrill says
No, I don't think that a dairy-free cream cheese would work in this recipe. My advice is to use a different pre-made low carb noodle. I've got a section of my site that is all noodle dishes, so that would be a good place to start. There are 3 basic low carb noodles that you can buy: shirataki (or Miracle Noodles), edamame (soy bean) and Great Low Carb Bread Company (grain fiber). And here are all my noodle recipes:
https://www.resolutioneats.com/blog/category/noodles/
Good luck!
Adriana Gutierrez says
I kust made my first batch using 1 tsp wach lupin, oat fiber and xantham gum. They turned out great! A couple if tricks:
1. Use an offset spatula to spread the mix evenly on your baking sheet
2. If you don’t have a Silpat, Reynolds Non-stick foil is just as good.
3. For perfect fettucini noodles get this cutter https://www.amazon.com/gp/aw/d/B07MDCGMMZ?psc=1&ref=ppx_pop_mob_b_asin_title
( I detached the sheet of noodles from Silpat first, then cut it into noodles.)
EmilyKrill says
Thanks for the tips!
Wendy says
These were great! This is the best keto noodle recipe I have found. I ordered lupin flour to try it, and it was worth it. I just baked on the silicone pad and then sliced with a pizza cutter. These were a great venue for Alfredo sauce. Thanks for the recipe!
★★★★★
EmilyKrill says
Anytime! Thanks for letting me know that you like it.
EmilyKrill says
You can remove the ad by clicking on the x in the upper righthand corner. Sorry for the hassle.
EmilyKrill says
UPDATE: Not everyone has Lupin flour handy, so I'm going to share a great recipe that I found on the I Breath I'm Hungry blog. All you need for the recipe is eggs and cream cheese.
https://www.ibreatheimhungry.com/egg-fast-recipe-fettuccini-alfredo-low-carb/
Patti says
Did you happen to make a video of these being made? I made it this weekend and struggled a bit to spread it out. I used parchment paper and a high sided cookie sheet. Everyone liked it!!! Any help would be appreciated!!
EmilyKrill says
No, I’m sorry but I don’t do videos. It is a bit tricky getting the batter to spread out evenly. I recommend using a silpat latex mat if you can find one. It kind of grips the egg mixture and makes it easier to spread out. Parchment paper is slicker and so it’s harder to use.
Patti says
Ok, thanks!! I did try the slip mat but had used it with a flat cookie sheet, too I had a mess!! I'll see if my mat fits in my cookie sheet with the higher sides
★★★★★
Antya says
I don't have a video either, sorry. As Emily said, use a silicon baking mat, rather than non-stick baking paper, and you'll find the mixture much easier to spread. Also, my original recipe states 3 extra large eggs (about 180g total weight), so if you use smaller eggs, perhaps 2 tsp of lupin flour, instead of 3 will suffice and you'll have a mixture that's a little more spreadable. Lupin flour cannot be omitted, by the way, the guar gum is optional. If it helps, silicon baking mat links are in the recipe at https://queenketo.com/queenketo-low-carb-pasta-1-fettuccine-egg-noodles/
Patti says
My eggs were large, but followed the recipe exactly otherwise. Batter seemed ok and noodles came out tasty. I obviously used the wrong pan. Will definitely be making again. Thank you!!
★★★★★
EmilyKrill says
Thanks so much for the tips and the great recipe, Antya!
Lynn says
I didn’t have Lupin flour and made the recipe with 3 tsp of coconut flour and the noodles turned out great!
★★★★★
EmilyKrill says
Great! Thanks so much for letting me know that tip.