The Keto Pasta Cookbook - Digital

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permission of JL Publishing LLC.
Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your
doctor or other medical professional before undertaking any new diet or exercise program. All nutritional
data provided are estimates and should not be relied upon for any medical purposes. The publisher and
author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or
indirectly) as a result of the information provided in this book.
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TABLE OF 3
CONTENTS
Introduction page 5
Basics Pasta Types page 6

Zucchini “Noodles” (Spaghetti and Sheet) page 8
Spaghetti Squash page 10
Kelp Noodles page 12
Shirataki Noodles page 14
Eggplant Sheet “Pasta” page 16
Cucumber “Noodles” page 18
Almond Flour Pasta page 20
Dairy-Free Cheese Recipes page 21

Cashew “Cheese” page 22
Dairy-Free Parmesan “Cheese” page 24
Dairy-Free Mozzarella “Cheese” page 26
Melty Dairy-Free Cheddar “Cheese” page 28
Dairy-Free Ricotta “Cheese” page 29
Sauce Recipes page 30

Classic Basil Pesto page 32
10-Minute Bolognese Sauce page 34
Creamy Vodka Sauce page 36
Mushroom Ragu page 38
Tomato Basil Marinara Sauce page 39
Pork Ragu page 41
Roasted Garlic Cashew Cream Sauce page 42
Chunky Tomato Sauce page 44
Creamy Cauliflower Alfredo Sauce page 46
Italian Meat Sauce page 47
Easy Asian Stir-Fry Sauce page 48
Mix and Match Recipes page 49

5-Minute Turkey Pesto Pasta page 50
Bacon “Spaghetti” Bolognese page 51
Slow Cooker Beef Ragu page 52
Smoked Salmon Kelp Noodles page 53
Cheesy Cauliflower Pasta page 54
Shrimp and Leek “Spaghetti” page 55
Cheesy “Spaghetti” Bake page 56
Asian Vegetable Noodle Soup page 57
Garlicky Shrimp “Noodle” Stir-Fry page 58
Chicken Marinara Pasta page 59
CONTINUED TABLE OF CONTENTS 4
Asian Inspirations page 60

Breakfast Ramen page 62
Chicken Lo Mein page 63
Chicken Pad Thai page 65
Asian Chicken Noodle Soup page 66
Chili Basil Beef Noodle Stir-Fry page 68
Beef Ramen page 69
Cold Sesame Noodles page 71
Creamy Bang Bang “Noodles” page 72
with Roasted Shrimp
Teriyaki Chicken Stir-Fry page 74
Red Curry Noodle Bowls page 76
Thai “Noodle” and Pork Salad page 78
Kimchi “Noodle” Stir-Fry page 80
Thai Tom Kha Noodle Soup page 82
Crispy Pork Noodle Stir-Fry page 84
Korean-Style Beef and Noodles page 86
Sweet and Sour Chicken “Noodle” Stir-Fry page 88
Creamy Shrimp Curry “Noodles” page 90
Dan Dan Noodles page 92
Chicken Buddha “Noodle” Bowl page 94
Italian Inspirations page 95

Eggplant “Spaghetti” Parmesan page 97
Creamy Salmon Ravioli page 99
Creamy “Fettuccine” page 101
Italian “Pasta” Salad page 102
Shrimp Fra Diavolo page 104
Spinach “Ricotta” Eggplant Lasagna Roll page 106
“Spaghetti” and Veggie-Loaded Meatballs page 107
Zucchini Lasagna page 109
Chicken Pesto “Pasta” page 110
Creamy Spinach and Artichoke “Spaghetti” page 112
Hearty Italian “Noodle” Soup page 114
American Inspirations page 115

Creamy Buffalo Chicken “Spaghetti” page 117
Garlic Shrimp “Noodles” page 119
Lemon Asparagus “Pasta” page 121
Taco “Spaghetti” page 123
Tuna “Noodle” Casserole page 125
Creamy Chicken Cajun “Pasta” page 126
Eggplant Moussaka page 128
Macaroni and “Cheese” page 130
Chili Mac page 132
Pizza “Noodle” Bake page 134
Creamy Chicken “Noodle” Soup page 136
Index of Recipes page 137

5
INTRODUCTION
From noodle stir-fries to spaghetti and lasagna, pasta has become a
staple of our every day diet. And variations of pasta exist in pretty
much every cuisine!
That’s why this cookbook is filled with recipes from around the world…
you’ll get to experience your traditional Italian staples as well as
Asian must-eats and even some American favorites!
One of the best things about pasta is just how many variations you
can create from it! So we’ve designed this cookbook to be mix-and-
match friendly!
Pick a type of pasta, pick a sauce, and then add in your meats/
cheese. And we included a Dairy-Free Cheeses chapter so you can
also add in a dairy-free cheese if you are sticking to dairy-free Keto.
But if you prefer to start with some tried and tested favorites, then we
have those as well! We’ve even included an almond pasta dough
recipe so you can create dishes like ravioli that look just like the real
thing. Best of all, for many of them you can substitute in a different
noodle type if you prefer.
Our Basic Pasta Types section covers all the different types of Keto
pasta in a lot of detail so you know how to make them as well as how
to use them in dishes. So have a read through that chapter first before
anything else!
6
BASIC PASTA
Types
7
8
Zucchini “Noodles” (Spaghetti

and Sheet)
What are they?

Zucchini noodles are exactly what it sounds like – zucchini made into noodle shapes.
How to prepare?
Usually a spiralizer is used to create long spaghetti-like strands from the zucchini or the
zucchini is sliced into long strands to use as sheet pasta. If you don’t have a spiralizer, you
can use a potato peeler to create fettuccine-like long strands or a shredding attachment in
a food processor to create short, thin strands.
Some stores also sell pre-spiralized zucchini noodles for use in dishes.
Best used in:

Because zucchinis are less watery than vegetables like cucumber and have a whitish color
to them, they are often used where spaghetti would be used. They are very versatile and
can be used in soups and stir-fries as well because they absorb flavors well.
Zucchini sliced into thin slices lengthwise can be used as sheet pasta similar to eggplant
slices (e.g., in lasagna).
Check out the following recipes for examples of where

they are used:
5-Minute Turkey Pesto “Pasta” Pizza “Noodle” Bake
Bacon “Spaghetti” Bolognese Red Curry Noodle Bowls
Chicken Buddha “Noodle” Bowl Shrimp and Leek “Spaghetti”
Creamy Bang Bang “Noodles” with Shrimp Fra Diavolo
Roasted Shrimp “Spaghetti” and Veggie-Loaded Meatballs
Garlic Shrimp “Noodles” Sweet and Sour Chicken “Noodle” Stir-Fry
Garlicky Shrimp “Noodle” Stir-Fry Tuna “Noodle” Casserole
Kimchi “Noodle” Stir-Fry Zucchini Lasagna
Lemon Asparagus “Pasta”
9
10
Spaghetti Squash
What are they?

Spaghetti squash is a winter squash with a yellow melon-like exterior shape. Spaghetti
squash naturally forms thin spaghetti-like strands when cooked, hence the name.
How to prepare?
The other skin of the spaghetti squash is very hard, so be careful when cutting it open.
Once you’ve cut it in half, remove the seeds (which you can also cook to make a simple
snack), and then cover the inside of the squash with coconut, olive, or avocado oil to keep
it moist. Then you have 2 easy ways to cook the squash: 1) microwave or 2) bake in the
oven.
MICROWAVE METHOD:
1. Place each half on a microwaveable tray, cover with a paper towel, and microwave
for 5 minutes on high.
2. Check how tender the squash is after 5 minutes and microwave for 1 to 2 extra
minutes if not soft to the touch. Add more time if needed, but check every 1 to 2
minutes to prevent over cooking.
3. Cool for 5 minutes and use a fork to pull out the “spaghetti” strands.
OVEN BAKED METHOD:

1. Preheat oven to 375 F (190 C).
2. Place both squash halves face down in a baking tray and place the baking tray into
the oven.
3. Bake for 45 minutes.
4. Cool for 5 minutes and use a fork to pull out the “spaghetti” strands.
Best used in:

Because the squash strands look in color and texture very similar to spaghetti, it’s best
used in dishes to replace traditional spaghetti (e.g., spaghetti and meatballs, spaghetti
Bolognese).

they are used:
Cheesy “Spaghetti” Bake Creamy Spinach and Artichoke “Spaghetti”
Creamy Buffalo Chicken “Spaghetti” Taco “Spaghetti”
11
12
Kelp Noodles
What are they?

Kelp noodles are made from a type of seaweed called kelp. To make them, the outer green
layer of the seaweed that we’re used to is removed and the inner clear layer is dried and
then reshaped into long noodle strands.
Many health food stores as well as online stores sell prepackaged Kelp Noodles in packs of
12oz. These noodles are stored in a brine to keep them moist.
How to prepare?
Drain the noodles and then rinse in cold water. Use scissors to cut them into shorter
strands, if desired.
You can then use them raw or add them to soups, stews, and stir-fries.
If you prefer a softer texture to these noodles, then soak the noodles in a bowl of hot water
with 2 Tablespoons (30 ml) of lemon juice and 1 Tablespoon (12 g) of baking soda for 5 to
10 minutes until softened to your liking.
Best used in:

Kelp noodles are naturally pretty crispy – they’re not soft rice noodles. So they’re best
used in salads, soups, and stir-fries.

they are used:
Asian Vegetable Noodle Soup
Chicken Lo Mein
Smoked Salmon Kelp Noodles
13
14
Shirataki Noodles
What are they?

These thin and translucent noodles are a staple of traditional Japanese cuisine. They’re
made from the root of the konjac plant (also known as devil’s tongue yam or elephant
yam).
You can find prepackaged shirataki noodles in many health food stores or online, and they
often come in 7 to 8 oz (200 to 227 g) packs with brine in them to keep the noodles “wet.”
You’ll find that the liquid they come in has a strong and distinctly fishy aroma, so be sure
to rinse them well before using them.
How to prepare?
Because shirataki noodles have a fishy aroma, it’s important to rinse them well before
using. First drain the liquid from the package and rinse for a few minutes. Then place
into a pot with water and boil for 2 to 3 minutes. You can then use the noodles or pan-fry
them (without oil or liquids) first to create a crispier and more noodle-like texture.
Best used in:

Because shirataki noodles have a strong aroma naturally, they are best used in dishes
where the sauce flavor is strong (e.g., stir-fries).
However, because you can find shirataki noodles in many shapes (e.g., angel hair,
fettuccini, ziti), they can be used in a variety of dishes instead of regular noodles.

they are used:
Asian Chicken Noodle Soup Creamy “Fettuccine”
Beef Ramen Crispy Pork Noodle Stir-Fry
Breakfast Ramen Dan Dan Noodles
Chicken Pad Thai Korean-Style Beef and Noodles
Chicken Marinara Pasta Macaroni and “Cheese”
Chili Basil Beef Noodle Stir-Fry Red Curry Noodle Bowls
Chili Mac Teriyaki Chicken Stir-Fry
Cold Sesame Noodles Thai Tom Kha Noodle Soup
15
16
Eggplant Sheet “Pasta”
What are they?

Eggplant noodles are thin slices of eggplant sliced lengthwise. Eggplants are big and
round and therefore can be shaped to look like sheet pasta.
How to prepare?
Cut off both ends of the eggplant. Then use a sharp knife to carefully cut thin slices
lengthwise (see photograph).
Rub fine salt across the eggplant slices and place on paper towels to draw moisture out.
Pat dry before using.
Best used in:

Because of the sheet like shape of eggplant pasta, they’re best used in dishes like lasagna
and casseroles or to act like a tortillas in baked dishes like enchiladas.

they are used:
Eggplant Moussaka
Spinach “Ricotta” Lasagna Rolls
17
18
Cucumber “Noodles”
What are they?

Cucumber noodles are strips of raw cucumber made into noodle shapes.
How to prepare?
You can use a potato peeler to create long strands of cucumber noodles (like a tagliatelle).
Or you can use the shredding attachment to a food processor to create short thin strips.
For consistent color in your dish, we suggest you peel your cucumber first before creating
the noodles. However, this is optional as the peel can be eaten and unless it’s very thick, it
usually doesn’t affect the flavor or texture of the dish much.
Best used in:

Because cucumbers are fairly watery and soft already, they’re best used in salads or mixed
with a sauce once the sauce has cooled a little. They will water down your sauce flavors a
bit because of the cucumber’s watery nature.

they are used:
Garlic Shrimp “Noodles”
Italian “Pasta” Salad
Slow Cooker Beef Ragu
Thai “Noodle” and Pork Salad
19
20
Almond Flour Pasta

Prep Time: 10 minutes
Cook Time: 5 minutes
Yield: 8 servings
INGREDIENTS:
• 2 cups (240 g) almond flour
• 2 eggs, lightly whisked
• 2 teaspoon (4 g) xanthan gum
• 1 Tablespoon (8 g) nutritional yeast (optional)
• 1 teaspoon (5 g) salt
INSTRUCTIONS
To make the dough -

1. Combine all the ingredients to form a slightly sticky dough that holds together well. If
the dough is too dry, add a 1 teaspoon (5 ml) of water.
2. Divide the dough into about 8 small portions (approx. 2 golf-balls or one baseball in
size). Place each portion of dough between two pieces of parchment paper and use
a rolling pin to roll into a thin, flat sheet. The dough should be as thin as you can roll it,
but you should be able to pick it up without the dough breaking.
3. Form into desired pasta shapes. The dough works best as best as pappardelle (large
flat noodles), sheet pasta or ravioli sheets, or other small pasta shapes.
To cook the pasta -

1. To cook the pappardelle or small pasta shapes, add olive oil to a skillet over medium
heat and saute the pasta for 10 seconds on each side until golden.
2. For ravioli, place a small amount of cooked filling on one ravioli sheet. Place another
ravioli sheet on top and seal tightly. Add olive oil to a skillet over medium heat and
saute the ravioli for 10 seconds on each side until golden.
3. For sheet pasta to use in lasagna, assemble the lasagna as you normally would with
the uncooked sheet pasta. There is no need to saute or boil the pasta before adding it
to the lasagna.
Nutritional Data (estimates) - per serving:

Calories: 139 Fat: 12 g Total Carbs: 13 g Fiber: 6 g Sugar: 3 g
Net Carbs: 7 g Protein: 6 g
DAIRY-FREE
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CHEESE
Recipes
22
Cashew “Cheese”
Prep Time: 10 minutes (plus 1 hour soak time)
Yield: 8 servings (approx. 1 Tablespoon [15 g] per serving)
INGREDIENTS:
• 1/2 cup (75 g) raw cashews
• 1/2 cup (120 ml) boiling hot water (for soaking)
• 1 Tablespoon (15 ml) melted coconut oil
• 2 Tablespoons (30 ml) filtered water
• 1/2 Tablespoon (4 g) nutritional yeast
• 1 Tablespoon (15 ml) lemon juice
• 1/2 teaspoon (2 g) garlic powder
• 1/2 teaspoon (3 g) salt
INSTRUCTIONS
1. Soak the raw cashews in a bowl of boiling hot water for 1 hour. Drain well.
2. Place the soaked cashews and the remaining ingredients in a food processor or
blender and blend until completely smooth.
3. Refrigerate in a sealed container for 2 to 3 days.

23
24
Dairy-Free Parmesan “Cheese”

INGREDIENTS:
• 3/4 cup (150 g) raw cashew nuts (do not soak)
• 1/4 cup (30 g) pine nuts (do not soak)
• 1 Tablespoon (8 g) nutritional yeast
• 1 teaspoons (5 ml) apple cider vinegar
• 1/2 to 1 teaspoon (3 ml to 5 ml) melted coconut oil (optional)
INSTRUCTIONS
1. Add all the ingredients into a blender or food processor blender and blend until
smooth with a dough-like consistency. If needed, add 1/2 teaspoon to 1 teaspoon
(3 ml to 5 ml) of melted coconut oil if the mixture is too dry.
2. Line a round mold (a small bowl or large ramekin) with plastic wrap. Spoon the
mixture into the mold and press down firmly to compact the mixture as much as
possible.
3. Cover the mold with additional plastic wrap and refrigerate overnight.
4. When ready to use, gently pull gently the plastic wrap to remove the “cheese” from
the mold. The “cheese” should be firm enough to slice or grate, if desired.
5. Cover leftover “cheese” with plastic wrap and refrigerate for up to 1 week.

25
26
Dairy-Free Mozzarella “Cheese”

INGREDIENTS:
• 1 cup (150 g) raw cashews
• 1 cup (240 ml) filtered water (plus additional for soaking)
• 1 Tablespoon (15 ml) melted coconut oil
• 1 Tablespoon (5 g) psyllium husk
INSTRUCTIONS
2. Place soaked cashews in a food processor or blender along with the remaining
ingredients and blend until completely smooth.
3. Pour the cashew mixture into a saucepan and cook over a low heat, stirring
constantly, until the “cheese” reaches the desired thickness and stretchiness.
4. Refrigerate the mozzarella “cheese” in a sealed container for 3 to 4 days.

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28
Melty Dairy-Free Cheddar

“Cheese”
Cook Time: 6 hours (or overnight)
INGREDIENTS:
• 1/4 cup (32 g) nutritional yeast
• 1/2 teaspoon (1 g) paprika
• 1/8 teaspoon turmeric powder (for color, optional)
• 1 ½ cup (360 ml) filtered water (plus additional for soaking)
• 2 Tablespoons (12 g) gelatin powder
INSTRUCTIONS
2. Place the soaked cashews, nutritional yeast, salt, paprika, garlic powder, and
optional turmeric powder into a blender or food processor until ready to use.
3. Bring the filtered water to a boil in a small pan. Remove the pan from the heat and
add the gelatin powder. Continuously whisk until the gelatin is completely dissolved.
4. Carefully pour the gelatin mixture into the blender or food processor with the cashew
mixture and combine until smooth.
5. Line a small bowl or cheese mold with plastic wrap. Pour the “cheese” mixture into the
bowl and cover tightly with a lid or additional plastic wrap. Refrigerate overnight or
until set.
6. When ready to use, gently pull gently the plastic wrap to remove the “cheese” from
the mold. The “cheese” should be firm enough to slice or grate, if desired.
7. Cover leftover cheddar “cheese” with plastic wrap and refrigerate for up to 1 week.

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Dairy-Free Ricotta “Cheese”

Cook Time: 6 hours (or overnight)
INGREDIENTS:
• 1 cup (120 g) raw cashews (or raw macadamia nuts)
• 1/4 cup to 1/2 cup (60 ml to 120 ml) filtered water, divided (plus additional for
soaking)
• 2 Tablespoons (30 ml) lemon juice
• 2 Tablespoons (16 g) nutritional yeast
• 4 Tablespoons (4 g) chopped fresh parsley (optional)
INSTRUCTIONS
2. Place the soaked cashews, 1/4 cup (60 ml) of filtered water, lemon juice, nutritional
yeast, garlic powder, salt, and the optional fresh parsley in a food processor or
blender and pulse to combine.
3. Scrape down the side of the food processor or blender and continue to blend to form
a thick paste. If needed, add additional water, 1 Tablespoon (15 ml) at a time, if the
mixture is too thick.
4. Refrigerate the “cheese” in a sealed container for up to 1 week.

SAUCE
Recipes
30
31
32
Classic Basil Pesto

Yield: 4 servings (2 Tablespoons [30 ml] per serving)
INGREDIENTS:
• 1/4 cup (60 ml) olive oil, divided
• 2 Tablespoons (16 g) pine nuts
• 3 garlic cloves, peeled and roughly chopped
• 1 cup (32 g) fresh basil leaves
• 1/2 cup (8 g) flat leaf parsley leaves
• 2 teaspoons (5 g) nutritional yeast flakes
• 1 Tablespoon (15 ml) fresh lemon juice
• Salt and pepper, to taste
INSTRUCTIONS
1. Add 1 teaspoon (5 ml) of the olive oil to a small skillet over medium-low heat. Add
the pine nuts and chopped garlic into the skillet and gently toast until lightly golden,
about 5 minutes. Remove from the heat and let cool slightly.
2. Place the toasted pine nuts, fresh basil, fresh parsley, nutritional yeast flakes, lemon
juice, and the remaining olive oil into a food processor or blender and blend until
smooth. Season with salt and pepper, to taste.
3. Refrigerate the pesto in a sealed container for up to 4 days.

33
34
10-Minute Bolognese Sauce

Yield: 4 servings
INGREDIENTS:
• 1 cup (240 ml) tomato sauce (no sugar added)
• 1/4 medium onion (1 oz or 28 g), chopped
• 4 garlic cloves, peeled
• 3 Tablespoons (45 ml) avocado oil, to cook with
• 1 lb (450 g) ground beef
• 1 Tablespoon (2 g) fresh basil leaves, chopped
• Keto noodles, of your choice (pick from the Basic Pasta Types section)
• Drizzle of olive oil (optional)
INSTRUCTIONS
1. In a blender or food processor, combine the tomato sauce, onion, and garlic until
smooth. Set aside.
2. Add the avocado oil to a large pan over medium-high heat. Add the ground beef to
the pan and saute until browned, about 2 to 3 minutes.
3. Add the tomato sauce mixture to the pan and simmer over medium-low heat for about
5 minutes, stirring frequently.
4. Add the fresh basil to the pan and continue to simmer for 1 to 2 minutes. Season with
salt and pepper, to taste.
5. Serve immediately with Keto noodles, of choice, and drizzle with olive oil on top, if
desired.
Nutritional Data (estimates) - per serving (without Keto noodles):

35
36
Creamy Vodka Sauce

Yield: 4 servings
INGREDIENTS:
• Olive oil, for cooking
• 1/2 medium white onion, thinly sliced
• 2 cloves garlic, peeled and minced
• 9 Tablespoons (128 g) tomato paste
• 1/2 teaspoon (1 g) red pepper flakes (optional)
• 1/4 cup (60 ml) gluten-free vodka (or 2 Tablespoons [30 ml] white wine vinegar)
• 1 cup (240 ml) coconut cream (from the tops of 2 refrigerated cans of unsweetened
coconut milk)
• 1/2 teaspoon (1 g) pepper
INSTRUCTIONS
1. Heat a drizzle of olive oil in a large pan over medium heat. Add the onions to the pan
and saute until soft, about 5 minutes.
2. Add the garlic, salt and pepper to the pan and saute for 2 minutes.
3. Add the tomato paste and optional red pepper flakes to the pan and saute for 2
minutes until the tomato paste is slightly caramelized.
4. Add the vodka to deglaze the pan and simmer until mostly evaporated, using a wood
spoon to scrape the brown bits from the bottom of the pan.
5. Reduce the heat and add the coconut cream, nutritional yeast, salt and pepper to the
and simmer for 5 minutes or until the sauce is thickened.
6. Serve immediately with Keto noodles, of choice, and enjoy.

37
38
Mushroom Ragu
Yield: 4 servings
INGREDIENTS:
• 1/4 cup (9 g) dried porcini mushrooms, chopped
• 1/2 cup (120 ml) boiling water (for the porcini mushrooms)
• 1/2 cup (120 ml) dry white wine or vegetable broth
• 1 Tablespoon (15 ml) olive oil, for cooking
• 1 lb (450 g) mixed fresh mushrooms (button, cremini, shiitake, oyster), chopped
• 1 medium white onion (4 oz or 110 g), peeled and diced
• 2 cloves garlic, peeled and minced
• 4 teaspoons (4 g) fresh thyme
INSTRUCTIONS
1. Place the dried porcini mushroom in the boiling water and let sit for 5 minutes until
soft. Add the white wine or vegetable stock to the mushroom and simmer for about 3
minutes until most of the liquid is absorbed.
2. Meanwhile, add the olive oil to a large pan over medium-high heat. Add the onion
and garlic to the pan and saute for 3 minutes.
3. Add the fresh mushrooms to the pan and saute until soft, about 5 minutes.
4. Add the soaked mushrooms with the remaining liquid, fresh thyme, salt and pepper to
the pan and simmer until the sauce is thickened.
5. Serve immediately with Keto noodles, of choice, and enjoy.

39
Tomato Basil Marinara Sauce

Yield: 6 servings
INGREDIENTS:
• 10 small tomatoes (2 lb or 900 g)
• 1 Tablespoon (15 ml) olive oil (plus additional for roasting tomatoes)
• 1/2 medium white onion (2 oz or 55 g), thinly sliced
• 2 garlic cloves, peeled and minced
• 1/2 Tablespoon (7 g) tomato paste
• 1/2 teaspoon (1 g) dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 teaspoon (2 g) erythritol (optional)
• 5 Tablespoons (10 g) fresh basil leaves, chopped (plus additional for garnish)
• 1/2 cup (120 ml) coconut cream (from the top of 1 refrigerated can of unsweetened
coconut milk)
INSTRUCTIONS
1. Preheat the oven to 350 F (177 C).
2. Cut the tomatoes in half and arrange them on a rimmed baking sheet. Drizzle with
olive oil and roast in the oven for 30 minutes. Remove from the oven and set aside.
3. Meanwhile, add the olive oil to a large pan over medium heat.
4. Heat a little olive oil in a large pot over medium heat. Add the onion and garlic and
saute for 3 minutes until soft.
5. Reduce heat and add the roasted tomatoes, tomato paste, dried oregano, optional
red pepper flakes and optional erythritol to the pan and simmer for 20 minutes,
crushing the tomatoes occasionally with a wood spoon until completely broken down.
6. Add the fresh basil and coconut cream to the and continue to simmer for an
additional 1 to 2 minutes. Season with salt and pepper, to taste.
7. Serve the marinara sauce with Keto noodles, of choice, and garnish with additional
chopped basil.

40
41
Pork Ragu
Yield: 4 servings
INGREDIENTS:
• Olive oil, for cooking
• 1 lb (450 g) ground pork
• 2 carrots (4 oz or 100 g), grated
• 1 small white onion (3 oz or 85 g), grated
• 1 stalk of celery (1 oz or 20 g), grated
• 1 cup (240 ml) dry white wine (or chicken broth)
• 4 teaspoons (4 g) fresh thyme
• 2 cups (480 ml) chicken broth
INSTRUCTIONS
1. Heat a drizzle of olive oil in a large pot over medium heat. Add the ground pork and
saute until mostly cooked, around 5 minutes.
2. Add the grated carrots, onion, celery, and garlic to the pot and saute for about 5
minutes.
3. Add the white wine (or chicken broth) and continue to cook for about 8 to 10
minutes, using a wood spoon to break up the ground pork to as small a consistency
as possible.
4. Add the tomato paste and fresh thyme to the pot and cook until the tomato paste
starts to caramelize, about 3 to 5 minutes.
5. Add the chicken stock and simmer, covered, for 30 minutes until the sauce is
thickened, stirring occasionally. Season with salt and pepper, to taste.
6. Serve with Keto noodles, of choice, and enjoy.

42
Roasted Garlic Cashew

Cream Sauce
Prep Time: 10 min (plus overnight soak time)
Yield: 8 servings
INGREDIENTS:
• 1 head of garlic (approx. 10 cloves)
• 1 teaspoon (5 ml) avocado oil
• 2 Tablespoons (16 g) nutritional yeast
• 1/4 cup (60 ml) filtered water (plus additional for soaking)
• Salt, to taste
INSTRUCTIONS
1. Place the raw cashews into a bowl filled with enough room temperature water to
cover the cashews. Cover the bowl and let soak overnight or about 8 hours. Drain
before using.
3. Remove most of the loose outer skin from the garlic bulb and cut off about 1/4-inch
(6.35 mm) to expose the garlic cloves. Drizzle the top of the bulb with avocado oil
and sprinkle with salt. Wrap the bulb in foil and roast for 30 to 40 minutes depending
on the size of the bulb. Remove from the oven and let cool before removing the
roasted cloves.
4. Add the drained cashews, peeled roasted garlic cloves, nutritional yeast, and water
to a blender or food processor and combine until smooth. If needed, add additional
avocado oil to make a creamier sauce. Season with salt, to taste.
5. Serve the sauce with Keto noodles, of choice. Refrigerate leftovers in a sealed
container for 2 to 3 days.

43
44
Chunky Tomato Sauce

Yield: 8 servings
INGREDIENTS:
• 3 Tablespoons (45 ml) of olive oil, to cook with
• 1 medium onion (4 oz or 110 g), sliced
• 1 medium green bell pepper (4 oz or 120 g), diced
• 2 (14 oz or 400 g) cans of diced tomatoes (no sugar added)
• 2 Tablespoons (4 g) fresh basil leaves
• Granulated erythritol, to taste (optional)
INSTRUCTIONS
1. Add olive oil to a large saucepan over medium-high heat. Add the onion, bell
pepper, and garlic to the saucepan and saute until browned, about 5 minutes.
2. Add the diced tomatoes to the saucepan and simmer over low heat for 20 minutes,
stirring frequently.
3. Add the fresh basil leaves, optional granulated erythritol, and season with salt and
pepper, to taste.
4. Serve the sauce with Keto noodles, of choice. Refrigerate leftovers in a sealed
container for 2 to 3 days.

45
46
Creamy Cauliflower Alfredo

Sauce
Yield: 6 servings
INGREDIENTS:
• 1 head of cauliflower (1 ⅓ lb or 600 g), broken into small florets
• 2 Tablespoons (30 ml) ghee
• 3/4 cup (180 ml) coconut cream (from the tops of 2 refrigerated cans of
unsweetened coconut milk)
• 2 teaspoon (7 g) garlic powder
• 2 slices of bacon (2 oz or 56 g), cooked and chopped (optional, for garnish)
• 4 Tablespoons (4 g) chopped fresh parsley (optional, for garnish)
INSTRUCTIONS
1. Boil, steam, or microwave the cauliflower florets until tender, about 5 to 8 minutes to
boil or steam and about 10 to 12 minutes to microwave. Drain well.
2. Place the cooked cauliflower, ghee, coconut cream, and garlic in a blender or food
processor and blend until smooth. Season with salt and pepper, to taste.
3. Serve with Keto noodles, of choice, and garnish with the optional chopped bacon
and chopped fresh parsley, if desired.

47
Italian Meat Sauce

Yield: 6 servings
INGREDIENTS:
• 1 lb (450 g) ground beef (or ground meat, of choice)
• 1/4 medium onion (1 oz or 28 g), thinly sliced
• 1 cup (225 g) tomato sauce (no sugar added)
• 1 Tablespoon (10 g) garlic powder
• 1 Tablespoon (3 g) Italian seasoning
• 2 Tablespoons (4 g) chopped fresh basil leaves (optional, for garnish)
INSTRUCTIONS
1. Add the avocado oil to a large skillet over medium heat. Add the ground beef and
onion to the skillet and saute until browned.
2. Add in the tomato sauce, tomato paste, garlic powder, and Italian seasoning to the
skillet and simmer over low heat for 25 minutes or until the sauce is cooked to your
liking. Season with salt and pepper, to taste.
3. Serve the sauce with Keto noodles, of choice, and garnish with the optional chopped
fresh basil.

48
Easy Asian Stir-Fry Sauce

Yield: 6 servings
INGREDIENTS:
• 1/2 cup (120 ml) gluten-free tamari sauce or coconut aminos
• 2 teaspoons (10 ml) sesame oil
• 1 teaspoon (2 g) ginger powder
• 1 teaspoon (2 g) onion powder
• 1 teaspoon (2 g) dried minced garlic
• Dash of salt, to taste
INSTRUCTIONS
1. Mix all of the ingredients in a small bowl until well combined.
2. Refrigerate the stir-fry sauce in a sealed container for 2 to 3 days.

49
MIX & MATCH

Recipes
50
5-Minute Turkey Pesto Pasta

Yield: 2 servings
INGREDIENTS:
• 1 zucchini (4 oz or 120 g), made into noodles
• 1/2 lb (225 g) sliced turkey breast, diced
• 4 Tablespoons (60 ml) Classic Basil Pesto
• 1 Tablespoon (15 g) Dairy-Free Parmesan “Cheese” (optional)
INSTRUCTIONS
1. Toss all of the ingredients in a large bowl until combined.
2. Divide the “pasta” between 2 bowls and serve immediately.
Nutritional Data (estimates) - per serving

51
Bacon “Spaghetti” Bolognese

Yield: 4 servings
INGREDIENTS:
• 2 zucchinis (8 oz or 240 g), made into noodles
• 1 batch of 10-Minute Bolognese Sauce
• 4 slices of bacon (4 oz or 112 g precooked weight), cooked and chopped into bits
INSTRUCTIONS
1. Divide the zucchini “noodles” between 4 plates. Top each plate with bolognese
sauce and bacon bits.
2. Serve immediately.

52
Slow Cooker Beef Ragu

Cook Time: 6 hours
Yield: 4 servings
INGREDIENTS:
• 1 lb (450 lb) beef chuck or stew meat
• 1/2 cup (120 ml) beef broth
• 1 batch of Mushroom Ragu
• 1 cucumber (8 oz or 220 g), made into long, flat noodles
• Salt, to taste
INSTRUCTIONS
1. Place the beef , beef broth and salt, to taste, in a slow cooker and cook on high for 6
hours until tender. (Alternatively, place the ingredients in an Instant Pot and cook on
high pressure for 45 minutes.)
2. Shred the beef in the slow cooker and add the mushroom ragu. Simmer for about 5
minutes until the mushrooms are warm and season with additional salt, if needed.
3. Divide the cucumber “noodles” between 4 plates and top with the sauce. Serve
immediately.

53
Smoked Salmon Kelp Noodles

Yield: 2 servings
INGREDIENTS:
• 1 (6 oz or 120 g) package of kelp noodles
• 4 oz (112 g) smoked salmon, diced
• 2 servings of Roasted Garlic Cashew Cream Sauce
INSTRUCTIONS
1. Drain the kelp noodles and use kitchen shears to cut the noodles into smaller pieces,
if needed. Place the noodles in a bowl of warm water to soak for 10 minutes. Drain
well.
2. Toss the ingredients in a large bowl until combined.
3. Divide between 2 bowls and enjoy.

54
Cheesy Cauliflower Pasta

Yield: 2 servings
INGREDIENTS:
• 2 servings of Almond Flour Pasta (cooked as small pasta shapes)
• 4 slices of ham (or bacon bits or any leftover meats) ( 4 oz or 112 g), chopped
• 2 servings of Creamy Cauliflower Alfredo Sauce
• 1 Tablespoons (15 g) Dairy-Free Parmesan “Cheese” (optional)
INSTRUCTIONS
1. Toss all the ingredients together in a large bowl until combined.
2. Divide the pasta between 2 bowls and serve immediately.

55
Shrimp and Leek “Spaghetti”

Yield: 2 servings
INGREDIENTS:
• 1 Tablespoon (15 ml) olive oil, to cook with
• 1/2 leek (2 oz or 45 g), chopped
• 1/2 lb (225 g) raw shrimp, defrosted if frozen, peeled and deveined
• 2 teaspoons (10 ml) lemon juice
• 1 garlic clove, peeled and minced
• 1 serving of Chunky Tomato Sauce
INSTRUCTIONS
1. Add olive oil to a skillet over medium-high heat. Add the leek and saute until
softened.
2. Add the shrimp, lemon juice, and garlic to the skillet and saute until the shrimp is
cooked through, about 3 to 5 minutes. Lightly season with salt and pepper, to taste.
3. Toss the zucchini “spaghetti” with the tomato sauce and divide between 2 plates. Top
with the sauteed shrimp and serve immediately.

56
Cheesy “Spaghetti” Bake

Yield: 8 servings
INGREDIENTS:
• 1 medium spaghetti squash (3 lb or 1 ⅓ kg)
• 1 batch of Italian Meat Sauce
• 3 Tablespoons (45 g) Dairy-Free Mozzarella “Cheese”
INSTRUCTIONS
2. Place both squash halves face down in a baking tray and bake in the oven for 30
minutes.
3. Carefully turn the squash halves over. Fill each half with the meat sauce and “cheese.”
Return to the oven and bake for an additional 15 minutes.
4. Let cool slightly before serving.

57
Asian Vegetable Noodle Soup

Yield: 2 servings
INGREDIENTS:
• 1 (6 oz or 120 g) package of kelp noodles
• 2 Tablespoons (30 ml) Easy Asian Stir-Fry Sauce
• 1/2 carrot (1 oz or 25 g), shredded
• 4 white button mushrooms (1 ½ oz or 40 g), sliced
• 2 green onions (1/4 oz or 10 g), diced
• 1 cup (30 g) spinach
• 4 cups (960 ml) beef broth
• 2 hard boiled eggs, halved
INSTRUCTIONS
1. Drain the kelp noodles and use kitchen shears to cut the noodles into smaller pieces, if
needed.
2. Place all of the ingredients (except the hard boiled eggs) in a saucepan and simmer
until the vegetables are soft to your liking. Season with salt and pepper, to taste.
3. Ladle the soup into 2 bowls and add 2 hard boiling egg halves to each bowl before
serving.

58
Garlicky Shrimp “Noodle” Stir-Fry

Yield: 2 servings
INGREDIENTS:
• 1 Tablespoon (15 ml) avocado oil, to cook with
• 1/2 lb (225 g) shrimp, defrosted if frozen, peeled and deveined
• 1 green onion (5 g), diced
• 2 cloves of garlic, peeled minced
• 2 Tablespoons (30 ml) Easy Asian Stir-Fry Sauce
• 2 Tablespoons (2 g) chopped fresh cilantro (for garnish)
• Hot sauce, to taste (optional)
• Salt, to taste
INSTRUCTIONS
1. Add avocado oil to a large skillet over medium heat. Add the shrimp and green onion
to the skillet and stir-fry for 3 minutes.
2. Add in the zucchini “noodles,” stir-fry sauce, and garlic to the skillet and stir-fry for an
additional 1 minute. Season with salt and optional hot sauce, to taste.
3. Divide the stir-fry between 2 plates and garnish with fresh cilantro before serving.

59
Chicken Marinara Pasta

Yield: 2 servings
INGREDIENTS:
• 2 (7 oz or 200 g) packages of spaghetti shirataki noodles
• 1 chicken breast (7 oz or 200 g), diced (or use cooked and shredded chicken)
• 2 servings of Tomato Basil Marinara Sauce
INSTRUCTIONS
1. Drain and rinse the shirataki noodles. Place the rinsed noodles in a pot of boiling
water for 2 to 3 minutes and drain well. Set aside until ready to use.
2. Add the olive oil to a skillet over medium-high heat. Add the chicken to the skillet and
saute until cooked through. Season with salt and pepper, to taste.
3. Toss the cooked chicken with the sauce and shirataki noodles before serving.

60
ASIAN
Inspirations
61
62
Breakfast Ramen
Yield: 2 servings
INGREDIENTS:
• 1 (7 oz or 200 g) package of shirataki noodles
• 1 cup (240 ml) chicken broth
• 2 eggs
• 2 slices of bacon (2 oz or 56 g)
• 2 oz (56 g) ground sausage
• 5 white button mushrooms (2 oz or 50 g), sliced
• 2 green onions, chopped (for garnish)
INSTRUCTIONS
1. Rinse and drain the shirataki noodles. Place the drained noodles and chicken broth in
a medium saucepan and simmer over medium-low heat.
2. Meanwhile, place the eggs in a separate saucepan and cover with water. Bring the
water to a boil and cook the eggs for about 8 minutes until the yolks are soft and the
egg whites are cooked through. Remove the eggs from the water and rinse with cold
water before peeling and slicing each egg in half.
3. In a medium skillet, fry the bacon until cooked through and crispy. Remove the bacon
from the skillet and set aside on a paper towel-lined plate.
4. In the same skillet, add the ground sausage and saute until cooked through. Remove
the cooked sausage from the skillet and set aside. Reserve about 1 Tablespoon (15
ml) of rendered grease and discard the remaining.
5. In the same skillet, add the sliced mushrooms and spinach to the skillet and saute until
the vegetables are soft. Season with salt and pepper, to taste.
6. To assemble, divide the shirataki noodles and broth between 2 bowls. Add an equal
amount of eggs, bacon, sausage, and vegetables to each bowl and garnish with the
chopped green onions.
7. Serve immediately and enjoy.

63
Chicken Lo Mein
Yield: 4 servings
INGREDIENTS:
• 2 (12 oz or 340 g) packages of kelp noodles
• 1 chicken breast (7 oz or 200 g), sliced into short thin strips
• 1 cup (75 g) shiitake mushrooms (or white button mushrooms), sliced
• 1 cup (70 g) broccoli, broken into small florets
• 1/2 carrot (1 oz or 25 g), shredded
• 2 green onions, chopped (or 1/4 yellow onion, diced)
• 1 teaspoon (2 g) fresh ginger, peeled and minced
• 3 garlic cloves, minced
• 2 Tablespoons (30 ml) gluten-free tamari sauce or coconut aminos
• 2 teaspoons (10 ml) sesame oil
• 1 Tablespoon (6 g) chopped green onion, for garnish (reserved after chopping the 2
green onions)
INSTRUCTIONS
1. Drain the kelp noodles and use kitchen shears to cut the noodles into smaller pieces,
if needed. Place the noodles in a bowl of warm water to soak for 10 minutes. Drain
well before using.
2. Add the avocado oil to a skillet over medium-high heat. Add the chicken to the skillet
and saute until browned, about 2 to 3 minutes.
3. Add in the mushrooms, broccoli, and carrot to the skillet and saute until the vegetables
are tender, about about 8 to 10 minutes.
4. Add in the green onions, fresh ginger, garlic, tamari sauce or coconut aminos, sesame
oil, and kelp noodles to the skillet and continue to saute for 3 to 5 minutes until the
noodles are warm and the vegetables are cooked to your liking.
5. Garnish the dish with the reserved chopped green onions and serve warm.

64
65
Chicken Pad Thai

Yield: 2 servings
INGREDIENTS:
• 1 Tablespoon (15 ml) sesame oil, to cook with
• 1 medium red chili pepper (1/2 oz or 14 g), sliced (optional)
• 1 Tablespoon (5 g) fresh ginger, peeled and minced
• 4 green onions (3/4 oz or 20 g), sliced, white and green separated
• 2 chicken breasts (14 oz or 400 g), thinly sliced
• 1 egg, optional (optional)
• 1 cup (125 g) bean sprouts (optional)
• 2 Tablespoons (30 ml) fish sauce
• 1 Tablespoon (15 ml) gluten-free tamari sauce or coconut aminos
• 1 teaspoon (4 g) erythritol
• 1 Tablespoon (15 ml) lime juice
• 1 Tablespoons (1 g) chopped fresh cilantro (plus additional for garnish)
• 2 Tablespoons (17 g) chopped cashews (for garnish)
INSTRUCTIONS
1. Drain and rinse the shirataki noodles. Set aside until ready to use.
2. Add the sesame oil to a large nonstick skillet over high heat. Add the optional chili
pepper, garlic, fresh ginger, and the white parts of the green onions to the skillet and
stir-fry until fragrant, about 2 minutes.
3. Add the sliced chicken to the skillet and stir-fry until cooked through, about 5 to 10
minutes.
4. If desired, move the chicken to the side of the skillet and add the optional egg and
scramble until cooked through.
5. Add the shirataki noodles, optional bean sprouts, fish sauce, tamari sauce or coconut
aminos, erythritol, lime juice, and chopped fresh cilantro to the skillet and stir-fry until
the noodles are heated through. Season with salt and pepper, to taste.
6. Garnish with additional chopped fresh cilantro, chopped cashews and the green
parts of the green onion and serve immediately.

66
Asian Chicken Noodle Soup

Yield: 2 servings
INGREDIENTS:
• 2 (7 oz or 200 g) packages of shirataki noodles
• 1 chicken breast (7 oz or 200 g), cut into small pieces
• 2 bunches of bok choy (14 oz or 400 g), chopped
• 1/2 carrot (1 oz or 25 g), sliced
• 2 white button mushrooms (20 g), sliced
• 1 Tablespoon (15 ml) sesame oil
• Dash of vinegar (of choice), to taste
• 1 teaspoon (2 g) fresh ginger, peeled minced
• 1 green onion (5 g), chopped (for garnish)
• 1 Tablespoon (1 g) chopped fresh cilantro (for garnish)
• Salt, to taste
INSTRUCTIONS
2. Add avocado oil to a large saucepan over medium-high heat. Add the chicken, bok
choy, carrots and mushrooms to the saucepan and saute until the chicken is cooked
through.
3. Add the chicken broth, tamari sauce or coconut aminos, sesame oil, vinegar, garlic
and fresh ginger to the saucepan and bring to a boil and cook the diced chicken,
carrot, mushrooms, and bok choy until the chicken is cooked. Season with salt, to
taste.
4. Add the shirataki noodles to the saucepan and continue to boil until the noodles are
heated through, about 1 minute. Season with salt, to taste.
5. Divide the soup between two bowls and garnish with chopped green onion and fresh
cilantro before serving.

67
68
Chili Basil Beef Noodle Stir-Fry

Yield: 2 servings
INGREDIENTS:
• 1/2 lb (225 g) steak, thinly sliced
• 1 small red bell pepper (4 oz or 100 g), thinly sliced
• 1 medium red chili pepper (1/2 oz or 14 g), sliced
• 1 teaspoon (5 ml) fish sauce
• 1 teaspoon (5 ml) oyster sauce (optional)
• 1/4 teaspoon (1/2 g) pepper
• 1 cup (32 g) fresh basil leaves
INSTRUCTIONS
2. Add the sesame oil to a wok or large nonstick skillet over high heat. Add the sliced
steak and garlic to the wok and stir-fry until lightly browned, about 2 minutes. Remove
the steak from the wok and set aside.
3. Add the bell pepper, onion, and chili peppers to the wok and stir-fry for about 3
minutes.
4. Add the tamari sauce or coconut aminos, fish sauce, optional oyster sauce, salt and
pepper to the wok and stir-fry for 1 minute.
5. Return the beef to the wok along with the fresh basil and shirataki noodles and
continue to stir-fry until the noodles are heated through.
6. Serve warm and enjoy.

69
Beef Ramen
Yield: 2 servings
INGREDIENTS:
• 1 beef steak (7 oz or 200 g)
• 2 (7 oz or 200 g) packages of shirataki noodles
• 4 cups (960 ml) beef bone broth (or beef stock)
• 1 teaspoon (5 ml) fish sauce (optional)
• 1 green onion (5 g), chopped (for garnish)
• 1 soft boiled egg (optional)
• Salt, to taste
INSTRUCTIONS
1. Generously salt the steak.
3. Add avocado oil to a hot skillet and pan-sear the steak on both sides until browned
and cooked to your liking. Let the steak rest for a few minutes before slicing.
4. Meanwhile, add the bone broth, tamari sauce or coconut aminos, optional fish sauce,
fresh ginger, and garlic to a saucepan and simmer for 2 to 3 minutes.
5. Add the shirataki noodles to the saucepan and simmer until heated through, about 1
minute. Season with additional salt, if needed.
6. Divide the noodles and broth between 2 bowls and add the sliced steak. Garnish
each bowl with chopped green onions, fresh cilantro and half a soft boiled egg, if
desired.

70
71
Cold Sesame Noodles

Yield: 4 servings
INGREDIENTS:
• 2 Tablespoons (30 ml) olive oil
• 2/3 cup (160 ml) water
• 1/3 cup (80 ml) unsweetened almond butter
• 1/4 cup (60 ml) gluten-free tamari sauce or coconut aminos
• 1/4 cup (60 ml) rice vinegar
• 2 Tablespoons (20 g) toasted sesame seeds (plus additional for garnish)
• 2 teaspoons (10 ml) chili garlic sauce (or to taste, optional)
• 1 teaspoon (5 ml) sesame oil
• Chopped green onions (for garnish)
• Salt, to taste
INSTRUCTIONS
water for 2 to 3 minutes. Drain well.
2. In a blender or food processor, combine the olive oil, water, almond butter, tamari
sauce or coconut aminos, rice vinegar, sesame seeds, optional chili garlic sauce,
sesame oil, ginger, and garlic until smooth. Season with salt, to taste.
3. Place the drained shirataki noodles and sauce in a glass bowl and toss to combine.
Cover and refrigerate for at least 1 hour or until ready to serve. The sauce will thicken
the longer it is refrigerated.
4. When ready to serve. Toss the noodles and garnish with chopped green onions and
sesame seeds.

72
Creamy Bang Bang “Noodles”

with Roasted Shrimp
Yield: 4 servings
INGREDIENTS:
• 1 lb (450 g) raw shrimp, defrosted if frozen, peeled and deveined
• 1 Tablespoon (15 ml) avocado oil
For the creamy sauce:

• 1/2 cup (120 ml) mayo
• 2 teaspoons (10 ml) sriracha (or other hot sauce, of choice)
• 2 teaspoons (7 g) garlic powder
• 1 Tablespoon (12 g) erythritol (or to taste, optional)
• Dash of apple cider vinegar or lime juice, to taste
INSTRUCTIONS
2. Toss the shrimp in the avocado oil, salt, and pepper. Place on a lightly greased
rimmed baking sheet and roast for 6 to 8 minutes or until cooked through.
(Alternatively, pan-fry the shrimp for 3 to 5 minutes until cooked through.)
3. Meanwhile, whisk or blend all of the sauce ingredients until completely combined.
4. Toss to combine the zucchini “noodles,” roasted shrimp and sauce. Garnish with
chopped fresh cilantro and serve immediately.

73
74
Teriyaki Chicken Stir-Fry

Yield: 2 servings
INGREDIENTS:
• 3 green onions (1/2 oz or 15 g), sliced, white and green separated
• 2 chicken breasts (14 oz or 400 g), thinly sliced
• 1 cup (63 g) snow peas (or green beans)
• 1 Tablespoon (14 g) sesame seeds (for garnish)
• Salt, to taste
For the teriyaki sauce:

• 3 Tablespoons (45 ml) gluten-free tamari sauce
• 1 teaspoon (5 ml) coconut aminos
• 1 Tablespoon (12 g) erythritol
• 1 Tablespoon (15 ml) water
• 1/4 teaspoon (1 g) ground ginger
• 1/8 teaspoon (1/2 g) xanthan gum
INSTRUCTIONS
2. Add the sesame oil to a large nonstick skillet over high heat. Add the optional chili
pepper, garlic, and the white parts of the green onions to the skillet and stir-fry until
fragrant, about 2 minutes.
3. Add the sliced chicken to the skillet and stir-fry until cooked through, about 5 to 10
minutes.
4. Add the snow peas (or green beans) to the skillet and stir-fry for 2 minutes.
5. Meanwhile, in a small bowl, whisk to combine the teriyaki sauce ingredients.
6. Add the shirataki noodles and teriyaki sauce to the skillet and stir-fry until the noodles
are heated through and the sauce has thickened, around 3 to 5 minutes. Season with
salt, to taste.
7. Garnish with the sesame seeds, chopped fresh cilantro and the green parts of the
green onion and serve immediately.

75
76
Red Curry Noodle Bowls

Yield: 2 servings
INGREDIENTS:
• 1 (7 oz or 200 g) package of fettuccine shirataki noodles
• 1/2 medium red bell pepper (2 oz or 60 g), thinly sliced
• 1/2 zucchini (2 oz or 60 g), made into noodles
• 2 Tablespoons (30 g) red curry paste (or to taste)
• 3 Tablespoons (45 ml) coconut cream (from the top of a refrigerated can of
• 2 teaspoons sesame seeds (for garnish)
INSTRUCTIONS
2. Add the sesame oil to a skillet over high heat. Add the optional chili pepper, fresh
ginger, and garlic to the skillet and saute until fragrant, about 2 minutes.
3. Add the bell pepper to the skillet and saute until softened, about 3 to 4 minutes.
4. Add the drained shirataki noodles, zucchini “noodles,” red curry paste, and coconut
cream to the skillet and cook until heated through, about 3 minutes. Season with salt
and pepper, to taste.
5. Divide between 2 bowls and garnish with sesame seeds before serving.

77
78
Thai “Noodle” and Pork Salad

Yield: 4 servings
INGREDIENTS:
• 1/3 cup (25 g) broccoli, cut into small florets
• 1/2 lb (225 g) pork tenderloin, thinly sliced
• 1/2 medium red bell pepper (2 oz or 60 g), sliced
• 3 green onions (1/2 oz or 15 g), chopped (plus additional, for garnish)
• 3 Tablespoons (45 ml) almond butter
• 1 Tablespoon (15 ml) fish sauce
• 1 cucumber (8 oz or 220 g), made into ribbons
• 1 carrot (2 oz or 50 g), made into noodles or grated
• Sesame seeds (for garnish)
• Salt, to taste
INSTRUCTIONS
1. Boil the broccoli in a pan of water until tender. Drain and set aside until ready to use.
2. Add the avocado oil to a large skillet over medium-high heat. Add the pork to the
skillet and stir-fry for 6 to 7 minutes until golden brown, stirring constantly to prevent
burning.
3. Add the bell pepper, garlic, fresh ginger, and green onions to the skillet and stir-fry
for about 2 to 3 minutes.
4. Add the almond butter, tamari sauce or coconut aminos, and fish sauce to the skillet
and stir-fry for about 1 minute. Season with salt, to taste
5. To serve, layer the cucumber ribbons, carrot “noodles,” and broccoli on 4 plates and
top with the stir-fried pork. Garnish with sesame seeds and chopped green onions
before serving.

79
80
Kimchi “Noodle” Stir-Fry

Yield: 2 servings
INGREDIENTS:
• 2 cups (300 g) kimchi
• 2 green onions (1/4 oz or 10 g), chopped (plus additional for garnish)
• 1/2 medium yellow bell pepper (2 oz or 60 g), thinly sliced
• Sesame seeds (for garnish)
INSTRUCTIONS
1. Drain the kimchi in a fine mesh strainer and remove as much excess liquid as possible
by pressing with the back of a spoon. Set aside until ready to use.
2. Add the olive oil to a large skillet over high heat. Add the garlic and green onions to
the skillet and stir-fry until fragrant, about 2 minutes.
3. Add the drained kimchi and bell pepper to the skillet and stir-fry until heated through,
about 1 minute.
4. Add the zucchini “noodles” to the skillet and stir-fry until heated through, about 30
seconds.
5. Divide the stir-fry between 2 plates and garnish with sesame seeds and additional
green onions.

81
82
Thai Tom Kha Noodle Soup

Yield: 4 servings
INGREDIENTS:
• 2 Tablespoons (10 g) fresh ginger, peeled and minced
• 1/2 medium red chili pepper (1/4 oz or 7 g), sliced (optional)
• 3 green onions (1/2 oz or 15 g), chopped, white parts separated from green parts
• 1 teaspoon (5 g) Thai red curry paste
• 2 ½ cups (600 ml) canned unsweetened coconut milk
• 2 Tablespoons (24 g) granulated erythritol (or to taste)
• 1 Tablespoon (15 ml) fish sauce
• 2 chicken breasts (14 oz or 400 g), diced
• 1 cup (125 g) sliced white button mushrooms
• 1 Tablespoon (1 g) chopped fresh cilantro (for garnish)
• Salt, to taste
INSTRUCTIONS
2. Add the sesame oil in a large pot over medium heat. Add the onion, garlic, fresh
ginger, optional chili pepper, and the white parts of the green onion and cook until
fragrant, about 4 minutes.
3. Add the curry paste to the pot and saute until caramelized, about 2 minutes.
4. Add the chicken broth, coconut milk, granulated erythritol, and fish sauce to the pot
and bring to a boil.
5. Reduce the heat to a strong simmer and add the chicken and mushrooms to the pot
and cook for about 20 minutes until the chicken has cooked through and the soup has
thickened. (For thicker soup, continue to cook to desired thickness.)
6. Add the shirataki noodles and continue to cook until heated through, about 3 minutes.
Season with salt, to taste.
7. Ladle the soup into bowls and garnish with the remaining green onions and fresh
cilantro before serving.

83
84
Crispy Pork Noodle Stir-Fry

Yield: 2 servings
INGREDIENTS:
• 1 lb (450 g) pork tenderloin, thinly sliced
• 3 Tablespoons (21 g) coconut flour
• 1/2 teaspoon (1 g) cayenne pepper (or to taste, optional)
• 1 teaspoon (5 ml) sesame oil, to cook with
• 2 cups (180 g) cabbage, thinly sliced
• 1/4 medium onion (1 oz or 28 g), sliced
• 1 teaspoon (5 ml) gluten-free tamari sauce or coconut aminos
• 1 teaspoon (5 ml) fish sauce
• 1 Tablespoon (12 g) granulated erythritol
• 1 Tablespoon (15 ml) lime juice
• Chopped fresh cilantro (for garnish)
INSTRUCTIONS
2. Toss the sliced pork with the coconut flour and optional cayenne pepper in a medium
bowl and until the pork is completely coated. Shake off any excess coconut flour.
3. Add the olive oil and sesame oil to a large skillet over medium heat. Add the coated
pork and stir-fry until crispy and cooked through, about 5 minutes. Remove from the
skillet and set aside.
4. Add the cabbage, bell pepper, onion, garlic, and fresh ginger to the same skillet and
stir-fry for about 2 minutes.
5. Add the drained shirataki noodles, water, tamari sauce or coconut aminos, fish sauce,
and granulated erythritol to the skillet and continue to stir-fry for about 5 minutes.
6. Remove from the heat and add the cooked pork and lime juice, stirring well to
combine. Season with salt and pepper, to taste.
7. Garnish with sesame seeds and chopped fresh cilantro before serving.

85
86
Korean-Style Beef and Noodles

Yield: 4 servings
INGREDIENTS:
• 2 Tablespoons (30 ml) sesame oil, divided, to cook with
• 1 medium red chili pepper (1/2 oz or 14 g), diced (optional)
• 2 green onions (1/4 oz or 10 g), chopped, white parts separated from green parts
• 3 Tablespoons (45 ml) gluten-free tamari sauce
• 1 Tablespoon (15 ml) coconut aminos
• 1 Tablespoon (12 g) granulated erythritol (or to taste)
• 1 ½ cups (210 g) butternut squash noodles or Keto noodles, of your choice (pick
from the Basic Pasta Types section)
• 2 teaspoons (9 g) sesame seeds (for garnish)
• Salt, to taste
INSTRUCTIONS
2. Add 1 Tablespoon (15 ml) of the sesame oil in a skillet or wok over high heat. Add
the chili pepper, garlic, fresh ginger, and whites of the onions to the skillet and stir-fry
until fragrant, about 2 minutes.
3. Add the ground beef to the skillet and stir-fry until browned, about 4 to 5 minutes.
4. Add the tamari sauce, coconut aminos, granulated erythritol, and the remaining 1
Tablespoon (15 ml) to the skillet and stir-fry for 5 to 10 minutes until the ground beef is
crispy. Use a wood spoon to break up the ground beef as finely as possible. Season
with salt, to taste.
5. Steam in the microwave or pan-fry the butternut squash “noodles” or Keto noodles,
of choice, for 2 minutes. Toss the butternut squash or Keto noodles with the shirataki
noodles.
6. Top the noodles with the beef and garnish with the remaining green onions and
sesame seeds before serving.

87
88
Sweet and Sour Chicken

“Noodle” Stir-Fry
Yield: 2 servings
INGREDIENTS:
• 2 medium eggs
• 2 Tablespoons (30 ml) unsweetened almond milk
• 1 chicken breast (7 oz or 200 g), cut into 2-inch (5 cm) cubes
• 1 Tablespoon (15 ml) coconut oil, to cook with
• 1/2 medium yellow bell pepper (2 oz or 60 g), sliced
• 1/4 medium white onion (1 oz or 28 g), thinly sliced
• 1 zucchini (120 g), made into noodles
• Salt, to taste
For the sweet and sour sauce:
• 1 Tablespoon (15 ml) gluten-free tamari sauce
• 1 Tablespoon (15 ml) coconut aminos
• 1 Tablespoon (12 g) granulated erythritol
• 1 teaspoon (5 ml) ketchup (no sugar added)
• 1 teaspoon (5 ml) apple cider vinegar
INSTRUCTIONS
1. Combine all of the sauce ingredients in a small bowl and set aside until ready to use.
2. In a small bowl, whisk to combine the eggs and almond milk. In a separate bowl, add
the coconut flour and salt, to taste. Dip each piece of chicken into the egg mixture and
then coat in the coconut flour until all of the chicken has been coated.
3. Melt the coconut oil in a large skillet over medium-high heat. In batches, add the
chicken and fry until cooked through, about 3 to 4 minutes per side. Remove the pork
from the skillet and place on a paper towel-lined plate to absorb excess oil.
4. Leave about 1 Tablespoon (15 ml) of oil in the skillet and discard the remaining oil.
Add the bell peppers and onion to the skillet and stir-fry for 5 minutes.
5. Add the sauce to the skillet and cook until thickened, stirring frequently.
6. Return the chicken to the skillet and continue to cook for 2 minutes. Add the zucchini
“noodles” and stir well to combine. Season with salt, to taste.
89
90
Creamy Shrimp Curry “Noodles”

Yield: 4 servings
INGREDIENTS:
• 3 Tablespoons (45 ml) coconut oil, to cook with
• 1 teaspoon (2 g) cinnamon powder
• 1/2 teaspoon (1 g) curry powder (or to taste)
coconut milk)
• 1 lb (450 g) shrimp, defrosted if frozen, peeled and deveined
• 4 servings of Keto noodles, of your choice (pick from the Basic Pasta Types section)
INSTRUCTIONS
1. Melt the coconut oil in a large pan over high heat. Add the onion, garlic and fresh
ginger to the pan and saute for 5 minutes.
2. Add the cinnamon powder and curry powder to the pan and saute until fragrant,
about 1 to 2 minutes.
3. Reduce the heat and add the coconut cream to the pan. Simmer, stirring constantly,
for about 5 minutes.
4. Add the shrimp to the pan and continue to simmer until the shrimp are cooked
through, about 5 to 7 minutes.
5. Add the Keto noodles, of choice, and continue to simmer until heated through. Season
with salt and pepper, to taste.
6. Garnish with chopped cilantro and serve immediately.

91
92
Dan Dan Noodles

Yield: 3 servings
INGREDIENTS:
• 4 oz (100 g) broccolini (or chopped broccoli)
• 2 Tablespoons (30 ml) coconut oil, divided, to cook with
• 2 Tablespoons (30 ml) apple cider vinegar
• 1 Tablespoon (15 ml) tahini sauce
• 1 Tablespoon (15 g) tomato paste
• 1/2 Tablespoon (8 ml) sriracha (or other hot sauce, of choice)
• 1 teaspoon (4 g) granulated erythritol
• 1 cup (240 ml) water
• 2 white button mushrooms (3/4 oz or 20 g)
• 1 Tablespoon (9 g) chopped cashews
• 1/2 medium red chili pepper (1/4 oz or 7 g), sliced (optional)
• 3 green onions (1/2 oz or 15 g), chopped
• 1/2 Tablespoon (7 g) sesame seeds
• Dash of salt
INSTRUCTIONS
2. Boil the broccolini in a pan of water until tender. Drain and set aside.
3. Add 1 Tablespoon (15 ml) of coconut oil to a large pan over medium heat. Add the
onion to the pan and cook until translucent.
4. Add the garlic and fresh ginger to the pan and cook until fragrant, about 1 minutes.
5. Add the tahini sauce, tomato paste, vinegar, sriracha, erythritol, water and a dash of
salt to the pan and bring to a boil. Reduce the heat and simmer for about 10 minutes
until the sauce has thickened, stirring occasionally.
6. Meanwhile, add the 1 Tablespoon (15 ml) of coconut oil to a small skillet over
medium-high heat. Add the mushroom and chopped cashews to the skillet and saute
until caramelized and toasted.
7. To serve, divide the shirataki noodles between 3 bowls and cover with the sauce.
Top each bowl with the broccolini, optional chili pepper, mushrooms, cashews, green
onions and sesame seeds before serving.

93
94
Chicken Buddha “Noodle” Bowl

Yield: 2 servings
INGREDIENTS:
• 3/4 lb (340 g) chicken breasts
• 1 Tablespoon of olive oil (15 ml), divided
• 1 teaspoon (5 ml) gluten-free tamari sauce or coconut aminos
• 1/2 teaspoon (1 g) cayenne pepper (or to taste, optional)
• 4 oz (113 g) broccoli, broken into small florets
• 7 white button mushrooms (2 oz or 70 g), sliced
• 1 small bunch of baby bok choy (4 oz or 110 g), sliced in half lengthwise
• 1 large avocado (8 oz or 200 g), sliced (optional)
INSTRUCTIONS
1. Place the chicken, 1/2 Tablespoon (8 ml) of olive oil, tamari sauce or coconut
aminos, sesame oil, garlic, fresh ginger and optional cayenne pepper in a sealed
container to marinate in the refrigerator for at least 30 minutes.
2. When ready to cook, boil the broccoli in a pan of water until tender. Drain and set
aside.
3. Meanwhile, add the chicken and marinade to a large skillet and saute until the
chicken is cooked through, about 10 minutes. Let rest at least 5 minutes before slicing.
Discard the excess marinade from the skillet.
4. Add the remaining 1/2 Tablespoon (8 ml) of olive oil to the same skillet over medium
heat. Add the mushrooms to the skillet and cook until caramelized. Remove from the
skillet and set aside.
5. Add the baby bok choy to the same skillet, cut side down, and cook over low heat
until softened, about 3 to 5 minutes. If needed, add 1 Tablespoon (15 ml) of water to
prevent burning.
6. Place the spinach into each bowl and top with the sliced chicken, broccoli,
mushrooms, bok choy, zucchini “noodles,” and optional sliced avocado. Garnish
with sesame seeds and serve.
Nutritional Data (estimates) - per portion:

95
ITALIAN
Inspirations
96
97
Eggplant “Spaghetti”
Parmesan
Yield: 2 servings
INGREDIENTS:
• 1 small eggplant (8 oz or 250 g)
• 1/2 teaspoon (3 g) salt (plus additional, to taste)
• 1 Tablespoon (15 ml) avocado oil
• 3 Tablespoons (45 ml) ghee
• 2 Tablespoons (30 g) grated Dairy-Free Parmesan “Cheese”
• Pepper, to taste
INSTRUCTIONS
1. Use a vegetable peeler to remove the skin from the eggplant. Use a shredding
attachment of a food processor to make eggplant “spaghetti.” Alternatively, make the
eggplant into sheets and use a sharp knife to slice the eggplant sheets into long thin
spaghetti-like pieces. (Spiralizers don’t work well with eggplants.)
2. Salt the eggplant and use paper towels to soak up excess water. Place the eggplant
into a bowl and toss with avocado oil to help prevent discoloration.
3. Add the ghee to a large skillet over medium-high heat. Add the eggplant to the skillet
and saute for 5 minutes until softened to your liking.
4. Add the garlic and continue to saute for an additional 1 to 2 minutes. Season with
5. Sprinkle the grated parmesan “cheese” over the eggplant “spaghetti” and serve
immediately.

98
99
Creamy Salmon Ravioli

Yield: 2 servings
INGREDIENTS:
For the ravioli:
• 2 servings of Almond Flour Pasta dough
• 2 oz (56 g) smoked salmon, finely chopped
• 2 Tablespoons (30 ml) olive oil, to cook with
For the sauce:

• 4 egg yolks
• 1 teaspoon (3 g) nutritional yeast (optional)
INSTRUCTIONS
1. Prepare the Almond Flour Pasta dough according to recipe instructions up to step 3.
2. To make the ravioli sheets, roll the pasta dough into flat sheets and use a sharp knife
to cut the pasta into 1 ½-inch (4 cm) squares. (Use your first square as a template to
create the remaining sheets sto ensure each is the same size.) The dough should make
approx. 20 squares.
3. Add a small amount of chopped smoked salmon into the center of half of the squares
and place another square on top. Press down on the sides of the ravioli and use a
fork to crimp the sides to seal the ravioli. (Be careful not to overfill the ravioli or the
filling will spill out of the sides.) Continue until all of the ravioli are filled.
4. Add the olive oil to a large skillet over medium heat. Carefully place the ravioli in the
skillet and saute for 10 seconds on each side until slightly golden. Remove the ravioli
from the skillet and set aside.
5. To make the sauce, use a double boiler or add a 1-inch (2.5 cm) of water into a
saucepan and place a bowl inside of the saucepan being sure the bowl does not
touch the water. Bring the water to a simmer.
6. Add the egg yolks to the bowl and whisk continuously for 5 minutes.
7. Add the garlic powder and optional nutritional yeast to the bowl and continue to
whisk continuously until the sauce is thick to your liking. Season with salt and pepper,
to taste.
8. Place the ravioli on 2 plates and pour an equal amount of the sauce over the ravioli
before serving.

100
101
Creamy “Fettuccine”
Yield: 4 servings
INGREDIENTS:
• 2 (8 oz or 240 g) packages of fettuccine shirataki noodles
• 1 large shallot (2 oz or 65 g), minced
• 1 (14 oz or 414 ml) can of unsweetened coconut milk
• 1/2 cup (120 ml) unsweetened almond milk or cashew milk
• 1/2 cup (120 ml) chicken broth
• 1 Tablespoon (15 g) salt
• 1 teaspoon (2 g) xanthan gum
• Chopped fresh parsley, for garnish (optional)
INSTRUCTIONS
2. Add the olive oil to a large pan over medium-high heat. Add the shallot and garlic to
the pan and saute until translucent, about 2 to 3 minutes.
3. Add the coconut milk, almond milk, chicken broth, salt, and pepper to the pan and
simmer for 5 minutes, stirring occasionally.
4. Remove about 3/4 cup (160 ml) of the sauce and place into a small bowl. Add the
xanthan gum to the bowl and continuously whisk until completely combined and no
lumps remain.
5. Slowly pour the mixture into the sauce, whisking continuously over medium-high heat,
and continue to cook until the sauce is thick to your liking. If desired, add the noodles
to the sauce before serving.
6. Garnish the “fettuccine” with chopped fresh parsley, if desired, and serve
immediately.

102
Italian “Pasta” Salad

Yield: 2 servings
INGREDIENTS:
• 1 cucumber (8 oz or 220 g), made into noodles
• 10 cherry tomatoes (6 oz or 170 g), halved
• 1 medium bell pepper (4 oz or 120 g), chopped
• 1/4 red onion (1 oz or 28 g), chopped
• 1/2 lb (225 g) ham or salami slices, chopped
For the dressing:

• 2 Tablespoons (4 g) fresh basil leaves, finely chopped
INSTRUCTIONS
1. In a large bowl, toss the cucumber “noodles,” cherry tomatoes, bell pepper, onion,
and ham with the olive oil, lemon juice, fresh basil, and garlic. Season with salt and
pepper, to taste.

103
104
Shrimp Fra Diavolo

Yield: 2 servings
INGREDIENTS:
• 1/2 lemon, juiced
• 1 teaspoon (1 g) dried basil
• 1 Tablespoon (15 ml) olive oil, divided
• 2 small tomatoes (6 oz or 180 g), chopped
• 1 chili pepper (1/2 oz or 14 g), seeds removed and thinly sliced (or to taste)
• 1 Tablespoon (14 g) tomato paste (optional)
• 1 teaspoon (4 g) chia seeds
• 1 cup (240 ml) filtered water
• Fresh basil leaves (for garnish)
• Hot sauce, to taste (optional)
INSTRUCTIONS
1. In a medium bowl, combine the raw shrimp with the juiced lemon and dried basil.
Season with salt and pepper, to taste, and set aside until ready to use.
2. Add 1 teaspoon (5 ml) of olive oil to a saucepan over medium-high heat. Add the
chopped tomatoes, garlic, and chili pepper to the saucepan and saute until the
tomatoes are soft, about 3 to 5 minutes. If desired, add the optional tomato paste to
give the sauce a stronger tomato flavor.
3. Add the chia seeds and filtered water to the saucepan and simmer over low heat for
20 minutes, stirring occasionally, until the sauce is slightly reduced.
4. When the sauce is almost ready, add the remaining 2 teaspoons (10 ml) of olive oil to
a skillet over medium heat. Add the shrimp to the skillet and saute for about 1 minute
on each side.
5. Add the zucchini noodles to the skillet and continue to saute until the shrimp is cooked
through and the zucchini “noodles” are warm, about 2 to 3 minutes. Season with salt
6. Serve the shrimp and “noodles” with the sauce and garnish with fresh basil leaves
and sprinkle with hot sauce, if desired.

105
106
Spinach “Ricotta” Eggplant

Lasagna Roll
Yield: 10 servings
INGREDIENTS:
• 2 medium eggplants (2 lb or 900 g)
• 1/2 cup (15 g) spinach
• 3/4 cup Dairy-Free Ricotta “Cheese”
• 1/2 teaspoon (1 g) dried basil
• 1/4 teaspoon (1/2 g) pepper
• 1 cup (240 ml) marinara sauce (no sugar added)
• Salt, to taste
INSTRUCTIONS
1. Preheat the oven to 400 F (200 C). Grease an 8-inch (20 cm) square baking dish
and set aside.
2. Slice eggplant into thin sheet “pasta” and place on a parchment paper-lined baking
sheet. Bake for 10 minutes and then set aside until ready to use. Lower the oven to
350 F (175 C).
3. Meanwhile, in a small bowl, combine the ricotta “cheese” with the dried oregano,
dried basil, garlic powder, pepper, and salt.
4. To assemble, roll the eggplant sheets with the ricotta and several spinach leaves.
Place the eggplant rolls in the prepared baking dish and evenly cover with marinara
sauce.
5. Place the baking dish in the oven and bake at 350 F (175 C) for 30 minutes. Remove
from the oven and let cool slightly.
6. Serve warm and enjoy.

107
“Spaghetti” and Veggie-Loaded

Meatballs
Yield: 4 servings
INGREDIENTS:
For the meatballs:
• 1 egg, lightly whisked
• 1 cup (30 g) spinach (or kale, stems removed), finely chopped
• 1/2 carrot (1 oz or 25 g), grated
• 1 Tablespoon (2 g) chopped fresh basil leaves
• Dash of pepper, to taste
For the sauce and “spaghetti”:
• 1 cup (240 ml) tomato sauce (no sugar added)
• 2 Tablespoons (4 g) chopped fresh basil leaves
INSTRUCTIONS
1. Preheat the oven to 400 F (200 C). Line a rimmed baking tray with parchment paper
and set aside.
2. In a large bowl, combine the meatball ingredients and form into small ping-pong ball
sized meatballs. Place on the prepared baking tray, about 1-inch (2.5 cm) apart.
3. Place the baking tray in the oven and bake for 20 minutes until the meatballs are
cooked through with an internal temperature of 165 F (74 C).
4. Meanwhile, add olive oil to a saucepan over medium heat. Add the onions to the
saucepan saute until translucent, about 2 to 3 minutes.
5. Add the tomato sauce to the saucepan and simmer over medium-low for 10 minutes.
6. Add the garlic and fresh basil to the saucepan and simmer for an additional 1 to 2
minutes. Add the baked meatballs to the sauce and season with salt and pepper, to
taste.
7. If desired, saute the zucchini “spaghetti” in a small amount of olive oil until warmed
through.
8. Place the “spaghetti” on each plate and top with an equal amount of meatballs and
sauce before serving.
108
109
Zucchini Lasagna
Yield: 8 servings
INGREDIENTS:
• 5 zucchinis (1 ½ lb or 600 g)
• 1 Tablespoon (15 ml) olive oil
• 2 cups (480 ml) tomato sauce (no sugar added)
• 1 Tablespoon (3 g) dried oregano
• 1 batch of Dairy-Free Ricotta “Cheese”
• 2 Tablespoons (16 g) nutritional yeast (optional)
• 4 Tablespoons (8 g) chopped fresh basil leaves (optional)
INSTRUCTIONS
2. Slice the zucchini lengthwise into 1/4-inch (6.35 mm) sheets. Generously salt the
zucchini and let sit until ready to use. Use paper towels or cheesecloth to squeeze out
the excess moisture before assembling the lasagna.
3. Add the olive oil to a saucepan over medium-high heat. Add the onion and garlic to
the saucepan and saute until the onion is translucent, about 3 to 5 minutes.
4. Add the ground beef to the saucepan and saute until browned, about 5 minutes.
5. Add the tomato sauce and dried oregano to the pan and bring to a boil. Reduce the
heat and simmer until the sauce is reduced and thickened, about 10 to 15 minutes.
Season with salt and pepper, to taste.
6. To assemble, spread a layer of meat sauce in the bottom of a 9-inch x 13-inch
(23 cm x 33 cm) casserole dish. Place a layer of zucchini sheets on top of the meat
sauce and add another layer of meat sauce and then a thin layer of ricotta “cheese.”
Continue adding layers of zucchini, meat sauce and ricotta “cheese” to get about 2
additional layers. Cover the dish with aluminum foil.
7. Place the dish in the oven and bake for 20 minutes and remove the foil. Sprinkle with
nutritional yeast, if desired, and continue to bake uncovered for 5 to 10 minutes.
8. Remove from the oven and let cool for about 10 minutes. If desired, garnish with fresh
basil leaves and serve.

110
Chicken Pesto “Pasta”

Yield: 4 servings
INGREDIENTS:
• 1 chicken breast (7 oz or 200 g), diced small
• 10 cherry tomatoes (6 oz or 170 g), quartered
• 1 Tablespoon (10 g) garlic powder
• 1 batch of Classic Basil Pesto
INSTRUCTIONS
1. Add the olive oil to a skillet over medium-high heat. Add the chicken and saute until
cooked through, about 7 to 10 minutes.
2. Add the cherry tomatoes and garlic powder to the skillet and saute until the tomatoes
are warmed through, about 2 to 3 minutes.
3. Remove the skillet from heat and toss the chicken mixture with the pesto and Keto
noodles, of choice. Season with salt and pepper, to taste.

111
112
Creamy Spinach and Artichoke

“Spaghetti”
Yield: 6 servings
INGREDIENTS:
• 1 small spaghetti squash (2 lbs or 1 kg)
• 1/2 head of cauliflower (11 oz or 300 g), broken into small florets
• 1/2 cup (64 g) nutritional yeast (optional)
• 1 (12 oz or 340 g) jar of marinated artichoke hearts, drained and chopped
• 2 teaspoons (10 ml) olive oil
• 5 cups (150 g) fresh spinach
INSTRUCTIONS
1. Cook the spaghetti squash in the microwave or oven according to your preference.
2. Meanwhile, boil, steam, or microwave the cauliflower florets until tender, about 5 to
8 minutes to boil or steam and about 10 to 12 minutes to microwave. Drain well.
3. In a blender or food processor, combine cooked cauliflower, garlic powder, salt,
pepper, and optional nutritional yeast until smooth. Set aside.
4. Add the olive oil to a large skillet over medium-high heat. Add the spinach and
artichoke hearts to the skillet and saute until the spinach is wilted.
5. Add cauliflower sauce to the skillet and saute until the mixture is warm. Season with
additional salt and pepper, if needed.
6. Use a fork to remove the spaghetti squash strands or fill the cooked spaghetti squash
halves with the creamy filling and serve immediately.

113
114
Hearty Italian “Noodle” Soup

Yield: 4 servings
INGREDIENTS:
• 1/2 lb (225 g) ground Italian sausage or ground beef
• 1/2 medium onion (2 oz or 55 g), chopped
• 4 cups (960 ml) chicken broth or beef broth
• 1 can (14 oz or 400 g) diced tomatoes (no sugar added)
• 1 Tablespoon (15 g) tomato paste
• 1 teaspoon (1 g) dried oregano
INSTRUCTIONS
1. Add the olive oil to a saucepan over medium-high heat. Add the ground sausage and
onion to the saucepan and saute until the ground sausage is browned. (If desired,
drain the excess fat from the saucepan.)
2. Lower the heat and add the remaining ingredients to the saucepan. Simmer,
uncovered, for 10 to 15 minutes until the soup is thickened to your liking. Season with
3. Ladle the soup into bowls and enjoy.

115
AMERICAN
Inspirations
116
117
Creamy Buffalo Chicken

“Spaghetti”
Yield: 4 servings
INGREDIENTS:
• 1 small spaghetti squash (2 lb or 1 kg)
• 2 chicken breasts (14 oz or 400 g), diced
• 1/2 head of cauliflower (11 oz or 300 g)
• 1/2 cup (120 ml) buffalo sauce (no sugar added)
• Chopped green onions (for garnish)
INSTRUCTIONS
3. Meanwhile, add the olive oil to a skillet over medium-high heat. Add the diced
chicken and saute until cooked through, about 7 to 10 minutes. Set aside.
4. In a blender or food processor, combine the cooked cauliflower, buffalo sauce, garlic
powder, salt and pepper until smooth.
halves with the cooked chicken and creamy buffalo sauce. Garnish with the chopped
green onions and serve immediately.

118
119
Garlic Shrimp “Noodles”

Yield: 2 servings
INGREDIENTS:
• 1 cucumber or 2 small zucchinis (8 oz or 220 g), made into noodles
• Hot sauce or chili powder (optional, to taste)
INSTRUCTIONS
1. Add avocado oil to a skillet over medium heat. Add the shrimp and garlic to the skillet
and saute until the shrimp is pink and opaque, about 2 to 4 minutes.
2. Add in the cucumber or zucchini “noodles” to the skillet and saute until warm and the
shrimp is cooked through, about 1 minute. If desired, add the optional hot sauce or
chili powder and season with salt and pepper, to taste.
3. Serve immediately.

120
121
Lemon Asparagus “Pasta”

Yield: 6 servings
INGREDIENTS:
• 1/4 cup (60 ml) olive oil, to cook with
• 5 zucchinis (1 ½ lb or 600 g), made into noodles
• 1 lb (450 g) asparagus, chopped
• 1/2 cup (64 g) nutritional yeast
• 1 cup (240 ml) unsweetened coconut milk
• 2 cloves garlic, minced
• 1/2 lemon, juiced (or to taste)
• 1 teaspoon (6 g) lemon zest
INSTRUCTIONS
1. Add the olive oil to a large skillet over medium-high heat. Add the zucchini “noodles”
and asparagus to the skillet and saute until the vegetables are soft, about 7 to 10
minutes.
2. Add the nutritional yeast, coconut milk, garlic, lemon juice and lemon zest to the skillet
and simmer until the sauce is slightly thickened, about 3 to 5 minutes. Season with salt

122
123
Taco “Spaghetti”
Yield: 6 servings
INGREDIENTS:
• 1 medium spaghetti squash (3 lb or 1 ⅓ kg)
• 1/2 teaspoon (1 g) cumin powder
• 1/2 cup (60 g) diced tomatoes, drained well
• 1/2 large avocado (4 oz or 100 g), diced
• 2 Tablespoons (2 g) fresh cilantro
INSTRUCTIONS
2. Meanwhile, add the olive oil to a large saucepan over medium-high heat. Add the
onion to the saucepan and saute until translucent, about 3 to 5 minutes.
3. Add the ground beef, salt, garlic powder, cumin, and pepper to the saucepan
and saute until the beef is cooked through, about 10 minutes. Season with salt and
pepper, to taste.
halves with the taco meat and garnish with the diced tomatoes, avocado, and fresh
cilantro.

124
125
Tuna “Noodle” Casserole

Yield: 6 servings
INGREDIENTS:
• 1 Tablespoon (15 ml) avocado oil, cooking with
• 1/2 small onion (2 oz or 55 g), diced
coconut milk)
• 2 eggs, whisked
• 2 (6 oz or 170 g) cans of tuna, drained and flaked
• 1 cup (130 g) peas (defrosted, if frozen)
• 1 cup (128 g) diced carrots
• 3 stalks celery (2 oz or 60 g), diced
• 1 Tablespoon (5 g) paprika (optional)
• 1 Tablespoon (9 g) almond slices (for garnish)
INSTRUCTIONS
1. Preheat the oven to 400 F (200 C). Grease an 8-inch (20 cm) square baking dish
and set aside.
2. Add the avocado oil to a skillet over medium heat. Add the onions to the skillet and
saute until soft and translucent. Remove the skillet from the heat and let cool.
3. In a large bowl, combine the coconut cream with the eggs and coconut flour.
4. Add the cooled onion, tuna, peas, carrots, celery, zucchini “noodles,” and optional
paprika. Season with salt and pepper, to taste. Pour the tuna mixture into the
prepared baking dish.
5. Place the baking dish in the oven and bake for 60 minutes until golden and bubbly.
6. Remove the baking dish from the oven and sprinkle with the almond slices. Let cool for
about 10 minutes before serving.

126
Creamy Chicken Cajun “Pasta”

Yield: 4 servings
INGREDIENTS:
• 1/4 yellow onion (1 oz or 28 g), diced
• 1 lb (450 g) chicken breast, diced
• 2 small tomatoes (6 oz or 180 g), diced
• 2 jalapeno peppers (1 oz or 28 g), seeds removed and diced (or to taste)
• 1/4 cup (60 ml) coconut cream (from the top of a refrigerated can of unsweetened
coconut milk)
• 1 cup (240 ml) chicken broth
• 2 Tablespoons (12 g) Cajun seasoning
INSTRUCTIONS
1. Add avocado oil to a saucepan over medium-high heat. Add the onion to the
saucepan and saute until translucent, about 2 to 3 minutes.
2. Add the diced chicken, tomatoes and jalapeno peppers to the saucepan and saute
until the chicken is slightly browned, about 3 to 5 minutes.
3. Add in chicken broth and the Cajun seasoning to the saucepan and reduce the heat
to a simmer. Cover and continue to simmer for about 5 to 10 minutes until the chicken
is cooked through.
4. Add in the Keto noodles, of choice, and the coconut cream to the saucepan and
continue to simmer until warmed through, about 1 to 2 minutes. Season with salt and
pepper, to taste.

127
128
Eggplant Moussaka
Yield: 6 servings
INGREDIENTS:
• 1 small eggplant (9 oz or 250 g)
• 2 Tablespoons (30 ml) olive oil, divided
• 1 teaspoon (1 g) dried dill
• 1/2 teaspoon (1 g) onion powder
For the cauliflower bechamel:
• 1 small head of cauliflower (1 lb or 450 g), broken into small florets
• 1/2 cup (120 ml) chicken broth
• 1/2 cup (120 ml) unsweetened almond milk
INSTRUCTIONS
1. Preheat the oven to 375 F (190 C). Grease a 9-inch (23 cm) square baking dish and
set aside.
2. Slice eggplant into thin sheet “pasta” and place on paper towel-lined plates to let dry
for 30 minutes. Place the eggplant on a baking sheet and drizzle with 1 Tablespoon
(15 ml) of olive oil. Bake for 10 minutes and then set aside until ready to use. Lower
the oven to 350 F (175 C).
3. Make the bechamel by boiling the cauliflower in a pot of water until tender, about 5
to 10 minutes and drain well. Place the drained cauliflower, chicken broth, almond
milk, salt, and garlic powder in a food processor or blender and blend until smooth.
Set aside until ready to use.
4. Add the remaining 1 Tablespoon (15 ml) of olive oil to a large skillet over medium-
high heat. Add the ground beef and seasonings to the skillet and cook until the beef is
browned, about 5 to 7 minutes.
5. To assemble, place the ground beef mixture on the bottom of the prepared baking
dish, evenly layer the eggplant “pasta” over the beef, and pour the cauliflower
bechamel on top.
6. Place in the oven and bake at 350 F (175 C) for 40 minutes until the bechamel is
slightly golden.
7. Remove from the oven and let sit for about 5 minutes before serving.

129
130
Macaroni and “Cheese”

Yield: 4 servings
INGREDIENTS:
• 1 (8 oz or 240 g) package of macaroni shirataki noodles
• 1/2 head of cauliflower (11 oz or 300 g), chopped into small florets
• 1 cup (240 ml) unsweetened almond milk
• 1/2 cup (120 ml) filtered water
• 1/4 teaspoon (1 g) turmeric
• 1/4 cup (38 g) raw cashews (soaked in hot water for an hour and drained)
INSTRUCTIONS
water for 2 to 3 minutes and drain well. Return the noodles to the saucepan and set
aside.
3. In a blender or food processor, combine the cooked cauliflower, almond milk, water,
nutritional yeast, salt, turmeric and soaked cashews until smooth.
4. Pour the “cheese” sauce over noodles and let sit for about 30 minutes until the
noodles have absorbed some of the sauce and the sauce has thickened.
5. Gently reheat the macaroni to desired temperature and serve.

131
132
Chili Mac
Yield: 8 servings
INGREDIENTS:
• 1 batch of Macaroni and “Cheese”
• 1 Tablespoon of olive oil (15 ml), to cook with
• 1 lb (450 g) ground beef (or ground meat, of choice)
• 1 (15 oz or 425 g) can of tomato sauce (no sugar added)
• 1/2 teaspoon (1 g) cumin
INSTRUCTIONS
1. Prepare the macaroni and “cheese” according to the recipe instructions. Set aside
until ready to use.
2. Add the olive oil to a large pan over medium-high heat. Add the ground beef, onion,
and garlic to the skillet and saute until the ground beef is cooked through. If desired,
drain excess grease from the skillet.
3. Add the tomato sauce, garlic powder, dried oregano, and cumin to the pan and
simmer over low heat for 15 minutes or until the sauce has thickened slightly.
4. Add the prepared macaroni and “cheese” to the pan and stir well to combine.
Season with salt and pepper, to taste.

133
134
Pizza “Noodle” Bake

Yield: 2 servings
INGREDIENTS:
• 1 Tablespoon of olive oil (15 ml), to cook with
• 1 cup (200 g) canned diced tomatoes (no sugar added)
• 1 Tablespoon (2 g) chopped fresh basil leaves
• 1 teaspoon (1 g) dried oregano
• 1/2 cup (90 g) cherry tomatoes, halved
• 2 Tablespoons (16 g) nutritional yeast (or 1/4 cup [60 g] Dairy-Free Parmesan
“Cheese”)
• 1 medium egg
INSTRUCTIONS
2. Add the olive oil to an oven-proof skillet over medium heat. Add the zucchini
“noodles” to the skillet and cook for 2 minutes. Drain excess oil from the skillet and
pat dry the “noodles” with a clean paper towel, if needed.
3. Add the diced tomatoes, fresh basil, and dried oregano to the skillet and combine
with the “noodles.”
4. Add the can of chopped tomatoes, oregano, basil, salt and pepper to the skillet and
mix in with the zucchini. Top with the cherry tomatoes, nutritional yeast (or parmesan
“cheese”) and crack an egg on top.
5. Place the skillet in the oven and bake for 10 minutes or until the egg is cooked to your
liking.

135
136
Creamy Chicken “Noodle” Soup

Yield: 4 servings
INGREDIENTS:
• 1/2 medium onion (2 oz or 55 g)
• 3 stalks of celery (2 oz or 60 g), chopped
• 1 carrot (2 oz or 50 g), chopped
• 1/2 teaspoon (1 g) dried basil
• 1/2 teaspoon (1 g) dried thyme
• 3 cups (450 g) cooked and shredded chicken
• 1/2 cup (120 ml) coconut cream (from the tops of 2 refrigerated cans of
• 1/4 teaspoon (1 g) xanthan gum (to thicken, optional)
INSTRUCTIONS
1. Add the olive oil to a saucepan over medium-high heat. Add the onion, celery, carrot
and seasonings to the saucepan and saute until the vegetables are softened, about 5
to 6 minutes.
2. Reduce the heat and add the cooked chicken, chicken broth and coconut cream
to the saucepan. Simmer, uncovered, for 12 to 15 minutes until soup is thickened to
your liking. (If desired, while continuously stirring, sprinkle the xanthan gum in the
saucepan and continue to stir until completely dissolved and the soup is thickened to
your liking.)
3. Add the Keto noodles, of choice, to the saucepan and continue to simmer for an
additional 5 to 6 minutes.
4. Ladle the soup into bowls and enjoy.

INDEX OF RECIPES 137
# Creamy Chicken “Noodle” Soup 136

10-Minute Bolognese Sauce 34 Creamy Chicken Cajun “Pasta” 126
5-Minute Turkey Pesto Pasta 50 Creamy Salmon Ravioli 99
Creamy Shrimp Curry “Noodles” 90
A Creamy Spinach and Artichoke
Almond Flour Pasta 20 “Spaghetti” 112
American Inspirations 115 Creamy Vodka Sauce 36
Asian Chicken Noodle Soup 66 Crispy Pork Noodle Stir-Fry 84
Asian Inspirations 60 Cucumber “Noodles” 18
Asian Vegetable Noodle Soup 57
D
B Dairy-Free Cheese Recipes 21
Bacon “Spaghetti” Bolognese 51 Dairy-Free Mozzarella “Cheese” 26
Basics Pasta Types 6 Dairy-Free Parmesan “Cheese” 24
Beef Ramen 69 Dairy-Free Ricotta “Cheese” 29
Breakfast Ramen 62 Dan Dan Noodles 92
C E
Cashew “Cheese” 22 Easy Asian Stir-Fry Sauce 48
Cheesy “Spaghetti” Bake 56 Eggplant “Spaghetti” Parmesan 97
Cheesy Cauliflower Pasta 54 Eggplant Moussaka 128
Chicken Buddha “Noodle” Bowl 94 Eggplant Sheet “Pasta” 16
Chicken Lo Mein 63
Chicken Marinara Pasta 59 G
Chicken Pad Thai 65 Garlic Shrimp “Noodles” 119
Chicken Pesto “Pasta” 110 Garlicky Shrimp “Noodle” Stir-Fry 58
Chili Basil Beef Noodle Stir-Fry 68
Chili Mac 132 H
Chunky Tomato Sauce 44 Hearty Italian “Noodle” Soup 114
Classic Basil Pesto 32
Cold Sesame Noodles 71 I
Creamy “Fettuccine” 101 Italian “Pasta” Salad 102
Creamy Bang Bang “Noodles” 72 Italian Inspirations 95
Creamy Buffalo Chicken Italian Meat Sauce 47
“Spaghetti” 117
Creamy Cauliflower Alfredo
Sauce 46
CONTINUED INDEX OF RECIPES 138
K T
Kelp Noodles 12 Taco “Spaghetti” 123
Kimchi “Noodle” Stir-Fry 80 Teriyaki Chicken Stir-Fry 74
Korean-Style Beef and Noodles 86 Thai “Noodle” and Pork Salad 78
Thai Tom Kha Noodle Soup 82
L Tomato Basil Marinara Sauce 39
Lemon Asparagus “Pasta” 121 Tuna “Noodle” Casserole with
Roasted Shrimp 125
M
Macaroni and “Cheese” 130 Z
Melty Dairy-Free Cheddar Zucchini “Noodles” (Spaghetti and Sheet) 8
“Cheese” 28 Zucchini Lasagna 109
Mix and Match Recipes 49
Mushroom Ragu 38
P
Pizza “Noodle” Bake 134
Pork Ragu 41
R
Red Curry Noodle Bowls 76
Roasted Garlic Cashew
Cream Sauce 42
S
Sauce Recipes 30
Shirataki Noodles 14
Shrimp and Leek “Spaghetti” 55
Shrimp Fra Diavolo 104
Slow Cooker Beef Ragu 52
Smoked Salmon Kelp Noodles 53
“Spaghetti” and Veggie-Loaded
Meatballs 107
Spaghetti Squash 10
Spinach “Ricotta” Eggplant
Lasagna Roll 106
Sweet and Sour Chicken
“Noodle” Stir-Fry 88

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Basics Pasta Types page 6

Dairy-Free Cheese Recipes page 21

Sauce Recipes page 30

Mix and Match Recipes page 49

Asian Inspirations page 60

Italian Inspirations page 95

American Inspirations page 115

Index of Recipes page 137

Zucchini “Noodles” (Spaghetti

What are they?

Best used in:

Check out the following recipes for examples of where

What are they?

OVEN BAKED METHOD:

Best used in:

Check out the following recipes for examples of where

What are they?

Best used in:

Check out the following recipes for examples of where

What are they?

Best used in:

Check out the following recipes for examples of where

Eggplant Sheet “Pasta”

What are they?

Best used in:

Check out the following recipes for examples of where

What are they?

Best used in:

Check out the following recipes for examples of where

Almond Flour Pasta

To make the dough -

To cook the pasta -

Nutritional Data (estimates) - per serving:

Nutritional Data (estimates) - per serving:

Dairy-Free Parmesan “Cheese”

Nutritional Data (estimates) - per serving:

Dairy-Free Mozzarella “Cheese”

Nutritional Data (estimates) - per serving:

Melty Dairy-Free Cheddar

Nutritional Data (estimates) - per serving:

Dairy-Free Ricotta “Cheese”

Nutritional Data (estimates) - per serving:

Classic Basil Pesto

Nutritional Data (estimates) - per serving:

10-Minute Bolognese Sauce

Nutritional Data (estimates) - per serving (without Keto noodles):

Creamy Vodka Sauce

Nutritional Data (estimates) - per serving (without Keto noodles):

Nutritional Data (estimates) - per serving (without Keto noodles):

Tomato Basil Marinara Sauce

Nutritional Data (estimates) - per serving (without Keto noodles):

Nutritional Data (estimates) - per serving (without Keto noodles):

Roasted Garlic Cashew

Nutritional Data (estimates) - per serving (without Keto noodles):

Chunky Tomato Sauce

Nutritional Data (estimates) - per serving (without Keto noodles):

Creamy Cauliflower Alfredo

Nutritional Data (estimates) - per serving (without Keto noodles):

Italian Meat Sauce

Nutritional Data (estimates) - per serving (without Keto noodles):