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.)
But before we talk about noodles, I want to share a really funny video that I just found. (below)
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.
Low Carb Keto Lupin Flour Fettuccine Noodles
Low Carb 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
- Cuisine: Italian
Ingredients
Instructions
1. Preheat oven to 325 degrees F and cover a cookie sheet with parchment paper or a silpat mat.
2. Add all ingredients to a blender and blend until fully combined. Scrape down the sides halfway through.
3. Pour the mixture onto the prepared cookie sheet and tilt the pan until mixture covers the pan from edge to edge.
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.
5. Remove from the oven and let cool for 10 minutes.
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.
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
If you liked this lupin flour recipe, then you might want to read more in my article about the Lupin Bean.
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.
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.
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.