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.
Susan says
Hi! I’ve made this twice so far. The first time, I didn’t have parchment or a silpat but I baked it directly on a non-stick sheet pan. They turned out pretty well, but were very hard to get off the pan. This time, I used parchment paper, and the liquid got too thick in the middle and didn’t want to stay spread out. So easier to release, but much too thick noodles. Both times, it also got too brown even though the egg mix wasn’t set yet. Any suggestions?
★★★★
Emily Krill says
The best option is the silpat mat. You can get it quickly and cheaply on Amazon.
Sheila says
Can't wait to try these. Can these noodles be frozen for later use?
Emily Krill says
Great! But no, I don’t recommend freezing them.
Marlene says
Ok, I finally got around to making these. I haven’t tasted them yet but I will tonight. They turned out a bit dry and fragile, so either I left them in a minute or so too long or my oven was running a bit hot like it sometimes does. Could I add a little less flour next time, or would that mess it up? I’ll keep trying them until I get it right, but any suggestions you have would be appreciated!
Wendy Moss says
Lupin flour noodles for the win! These were delicious and easy to make! I made per recipe & instructions and they turned out 👍 The parchment paper got damp & wrinkled... maybe I didn't pour fast enough, lol. Doesn't it run under the silicone baking liners? And, how do you get yours so even? Anyway, so excited about having pasta bowls after a two year hiatus 😁 I stored mine in a container in the fridge until I was ready to eat & they were still delish with good texture. Thx Emily 😘
★★★★★
Emily Krill says
No problem! And no, the batter doesn't run under the silpat mat. There is something grippy about the silicone that works really well to hold the liquid.
Wendy Moss says
I'll definitely invest in a Silpat mat if it means even & pretty noodles. There was no way to roll mine because of the unevenness & dampness of the parchment.
★★★★★
Emily Krill says
Yes, they are a great investment. They clean up in a snap. I’d definitely pick up a couple.
Shelleycakes says
You also may try allowing the batter to rest for 30 min to allow the flour to expand making it thicker.
Will says
Are you able to dry these out and stir them like regular homemade noodles? Am I able to use a pasta roller to create lasagna noodles, fettuccine, spaghetti, etc after baking?
Emily Krill says
No., the noodles can only be cooked once. They are ready to use after baking.
Tracy says
Can you use a food processor instead of a blender to blend th ingredients?
Emily Krill says
Sure!
Jeni says
Question, so when making these noodles, we are to put the 3 ingredients in a blender? Does the cream cheese have to be melted? And after reading all the comments, I understand it will be liquid. Then we pour it on top of parchment paper or mat in a cookie sheet?
Thanks for your advice! Excited to try this!
Emily Krill says
Yep, just blend the ingredients in a blender. No need to melt the cream cheese.
Micheline says
Hi, may i replace 2 of the 3 eggs with egg whites to lower the fat content ?
Emily Krill says
That should work, but I've never tried it, so I can't say for sure. You'll just need to experiment.
Gina says
Hi Micheline, how did it turn out? did it work with the egg whites?
Jane Dough says
Did it work?
Shelleycakes says
When following a low carb or keto diet, good fat content is not a concern.
Rebecca McCay says
What size cookie sheet? Mine are probably considered oversized and might make it too thin.
Emily Krill says
I use a large 17 x 11-inch rimmed cookie sheet.
Rebecca McCay says
Thanks, can't wait to try this out!
Ruth says
I made this today with Rao's tomato sauce. So good!
★★★★★
Emily Krill says
Oh, I love Rao's sauce. I like the spicy one, I think it's the Arrabbiata.