Noodles are one of the foods that low carb dieters miss the most. But luckily, this Psyllium Husk recipe for noodles has got you covered. These low carb noodles are super easy to make and have just 2 grams net carbs per serving. It's one of the easiest Keto recipes on this site.
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Hello, noodle heads. 👋
Today I’m going to show you how to make quick and easy low carb Psyllium Husk Noodles out of four basic ingredients. It is truly amazing what some eggs, cream cheese, and a little bit of Psyllium Husk Powder can do.
💬 Keto dieters often ask
Psyllium Husk Powder is a type of flour made from pulverized Psyllium Husk shells. It is nearly all soluble fiber, so this flour is often used in Keto baking because it has very few net carbohydrates. And it also acts like gluten to make chewier low carb bread.
One teaspoon contains 8g total carbs, 4g fiber, 0g fat, 0g protein, and 15 calories. So that makes 4g net carbs.
It has been shown to lower cholesterol levels in people with high cholesterol, so it is great for heart health. And it has even lowered blood glucose levels in Type 2 Diabetics. It forms a gel with liquids that slows down glucose absorption in the digestive tract and so it improves blood sugar levels.
Because of its high fiber content, Psyllium Husk Powder is the active ingredient in the laxative, Metamucil. This is a food post, so I am not going to get into the health benefits of a fiber supplement. Let’s just stick a pin in it and say that Psyllium Powder is often used to promote “regularity”.
Yes, low carb baking is the number one use for the powder. As I said earlier, Psyllium Husk Bread is low carb, but has a very good chew to it, just like normal bread. In addition to Keto bread, you can make high-carb favorites like bagels and pizza crust as well. It is often used in conjunction with almond flour and coconut flour.
It is not only allowed on Keto, it is encouraged! There are so many uses for it in the Keto diet. In addition to baked goods, you can use it to make noodles. Let me show you how to do it.
🥣 Ingredients
- Cooking Spray- Aerosol spray cans are fine, or you can use the oil of your choice in a spray bottle.
- Cream Cheese- Use full fat cream cheese for this Psyllium Husk recipe because it's always a good idea to get a little more fat in when you are doing Keto.
- Eggs- Always use size large eggs when making recipes. That's the standard size that recipe makers use for their proportions.
- Salt- Regular iodized salt will do, but you can get fancy with your salt if you like.
- Psyllium Husk Powder- Make sure to buy powdered Psyllium Husk. If you only have whole Psyllium Husk, then you can grind it fine in a coffee grinder before measuring it out.
🟪 Purple Haze?
Warning: Sometimes Psyllium Husk recipes can turn purple. Do not panic. It'll taste the same but just have a highly unusual hue.
📖 Instructions
- Pre-heat oven to 300 degrees F. Line a large rimmed cookie sheet with a silpat cooking mat (recommended) or a sheet of parchment paper.
- Spray with cooking spray.
- Add eggs, cream cheese, and salt to a food processor or high-powered blender and process until smooth, 1 minute. Add Psyllium Husk Powder and process for 1 minute more.
- Quickly spread the mixture onto the cookie sheet with a spatula. Spread the batter from edge to edge. Add a piece of parchment paper on top and use a roller to flatten out the batter more. Leave the parchment paper in place.
- Bake for 10-12 minutes until firm, but not browned.
- Allow to cool enough you can handle the sheet of noodles. Roll the sheet of dough tightly and then slice it into individual noodles.
🍝 Serving Suggestions
These low carb noodles can be eaten just like you would any other noodle. The texture of the noodle holds the sauce very well. And if you add some sugar-free tomato sauce, you’ll have a 5g net carb dinner that is ready in less than 30 minutes. Make yourself some classic chicken noodle soup. Or even use the noodle dough to make a fancy Beef Stroganoff.
Once you’ve got this Psyllium Husk recipe, the World is your oyster.
📋 Recipe
Low Carb Noodles {2g net carbs}
These Psyllium Husk Noodles are super easy to make and have just 2g net carbs per serving.
- Prep Time: 10
- Cook Time: 12
- Total Time: 22 minutes
- Yield: 4 servings 1x
- Category: Side Dish
- Method: Baked
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- cooking spray
- 5 oz cream cheese
- 4 large eggs
- ¼ teaspoon salt
- 2 ½ tablespoons Psyllium Husk Powder
Instructions
Step 1. Pre-heat oven to 300 degrees F. Line a large rimmed cookie sheet with a silpat cooking mat (recommended) or a sheet of parchment paper.
Step 2. Spray with cooking spray.
Step 3. Add eggs, cream cheese, and salt to a food processor or high-powered blender and process until smooth, 1 minute. Add Psyllium Husk Powder and process for 1 minute more.
Step 4. Quickly spread the mixture onto the cookie sheet with a spatula. Spread the batter from edge to edge. Add a piece of parchment paper on top and use a roller to flatten out the batter more. Leave the parchment paper in place.
Step 5. Bake for 10-12 minutes until firm, but not browned.
Step 6. Allow to cool enough you can handle the sheet of noodles. Roll the sheet of dough tightly and then slice it into individual noodles. Once the noodles are cut, they are ready to use. Just warm the noodles in sauces or soups for several minutes before serving.
Nutrition
- Serving Size: 1 cup
- Calories: 212
- Fat: 17
- Carbohydrates: 7
- Fiber: 5
- Protein: 8
Keywords: Psyllium Husk Noodles, Low Carb Psyllium Noodles, Keto Psyllium Noodles
If you liked these low carb noodles, then you might like my recipes for Keto Egg Noodles or Lupin Flour Noodles.
Joyce says
I made these noodles today. Could I use these in a tuna casserole? Would they get gummy or mushy?
★★★★★
EmilyKrill says
Sure, you could use the noodles for tuna noodle casserole. Here's my low carb version that uses Great Low Carb Bread Rotini. Just substitute in a few batches of the psyllium noodles and you should be good. https://www.resolutioneats.com/blog/tuna-noodle-casserole/
Herbert Holland says
Poops I miss read and only used 2.5 tsp lol waiting for it to cool completely .... It feels pretty firm I think it might still work .... Dang it lol
EmilyKrill says
Fingers crossed!
Sandi says
Can this mixture after it has baked be put thru a pasta machine to cut them into shapes?
EmilyKrill says
I have never tried this but my guess is that it can.
Sharon says
If you make a dish like lasagna or any other saucy dish and have leftovers, will the noodles turn to mush after a day or 2?
EmilyKrill says
No, the noodles will hold up fine.
Jean says
Why did my noodles come out purple?
EmilyKrill says
That's normal. All psyllium husk powder is some shade between brown and purple. It really just depends upon the brand that you chose.
Becky says
Will these work as lasagna noodles?
EmilyKrill says
Yes. Just cut them into wider strips and they will be great in lasagna.
Paul E Parker says
Are these extendable,for macaroni and other tube style pasta? If not do you have a recipe for them.
EmilyKrill says
These noodles won't work for that, but you could try some from the gnom-gnom blog:
https://www.gnom-gnom.com/grain-free-keto-pasta/
Stacy says
Can you save these after making or do they have to used right away?
EmilyKrill says
You can keep these noodles in the refrigerator for 3-5 days before using them. Just warm them with the sauce or soup that you want to eat them with.
Sandra says
Once the noodles are cut how do you use them? Boiled in water as you would other noodles?
EmilyKrill says
Once the noodles are cut, then they are ready to use as-is. They are not hard noodles that need to be boiled. All you need to do before serving them is to heat them through. So add them to soups, as the last ingredient, or warm them together with sauces.
Sherrie says
Hi 😀 do these noodles stand up in boiling water? If so how long?
EmilyKrill says
These noodles are fully cooked after you bake them, so you don't need to boil them in water. But they will hold up well in hot soups, if that is what you are asking. They should be the last ingredient added to a soup, because they just need to be warmed through.
Jason says
I used parchment paper on top and on the bottom and it worked great. Why is the silpat mat recommended?
★★★★★
EmilyKrill says
Yes, using parchment for both the top and the bottom is fine. I've found that the silpat has more grip than the parchment though, so it's easier to spread out on the pan evenly.