No, that’s not a typo.
If you’ve been doing keto for more than five minutes, you’ve probably heard the tragic news: pasta is off the table. Literally.
Except… it doesn’t have to be.
This keto pasta recipe uses hearts of palm noodles as the base, tossed in a rich, garlicky butter sauce with parmesan and fresh herbs. It comes together in under 20 minutes, tastes like the real deal, and has only 3g net carbs per serving.
(Yes, we’re going to talk about that later. Because the number shocked me too.)
Stick around to the end — I’ve also got some pro tips that will completely change how your keto pasta turns out.
What You’ll Need
For the pasta:
- 2 cans (14 oz each) hearts of palm noodles, drained and rinsed
- 3 tablespoons unsalted butter
- 4 cloves garlic, minced
- ½ cup heavy cream
- ¾ cup freshly grated parmesan cheese
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh basil, chopped
- 1 tablespoon extra virgin olive oil
- Zest of ½ a lemon
Tools You’ll Need
- Large skillet or sauté pan
- Colander (for draining the hearts of palm)
- Wooden spoon or silicone spatula
- Cheese grater (freshly grated makes a huge difference)
- Knife and cutting board
- Measuring cups and spoons
- Tongs
Pro Tips
These are the things I wish I knew before making this the first time.
1. Pat the hearts of palm dry. This is non-negotiable. After draining and rinsing, use a paper towel to press out as much moisture as possible. Wet noodles = watery sauce. Don’t let that happen to you.
2. Use freshly grated parmesan, not the stuff in the green can. Pre-shredded cheese has anti-caking agents that prevent it from melting smoothly. Fresh parmesan melts into the sauce like a dream. The green can will just… sit there. Clumpy and sad.
3. Keep the heat on medium-low when adding the cream. High heat will break the sauce and leave you with a greasy, separated mess. Low and slow is the move here.
4. Don’t skip the lemon zest. It sounds random, but it cuts through the richness of the butter and cream in a way that makes everything taste brighter. It’s the secret ingredient that makes people ask “wait, what’s in this?”
5. Taste as you go. Hearts of palm have a very mild, slightly briny flavor. The seasoning carries the whole dish, so adjust the salt, pepper, and red pepper flakes to your taste before plating.
Substitutions and Variations
Noodle swaps:
- Zucchini noodles (zoodles) — Spiralize fresh zucchini for a lighter, more veggie-forward option. Salt and let them sit for 10 minutes before cooking to draw out moisture.
- Shirataki noodles — Even lower in calories, though the texture is more slippery. Rinse well and dry-fry in the pan before adding the sauce.
- Spaghetti squash — A great option if you have more time. Roast it first, then scrape out the strands.
Sauce swaps:
- Dairy-free? Sub coconut cream for the heavy cream and nutritional yeast for the parmesan.
- Want more protein? Toss in grilled chicken, shrimp, or crumbled Italian sausage.
- Tomato lover? Add ½ cup of crushed canned tomatoes and a pinch of Italian seasoning for a keto arrabiata vibe.
Make-Ahead Tips
The sauce can be made up to 2 days in advance and stored in an airtight container in the fridge.
When you’re ready to eat, reheat it gently over low heat with a splash of heavy cream to bring it back together, then toss in the freshly prepared hearts of palm noodles.
Don’t prep the noodles ahead of time — they release moisture the longer they sit, which will thin out your sauce.
Nutritional Breakdown (Per Serving)
| Per Serving | |
|---|---|
| Calories | ~320 kcal |
| Total Fat | 27g |
| Protein | 10g |
| Total Carbs | 5g |
| Fiber | 2g |
| Net Carbs | 3g |
Based on 4 servings. Values are approximate.
Meal pairing suggestions:
- A simple arugula salad with lemon vinaigrette
- Grilled chicken thighs or pan-seared salmon
- Roasted broccoli or asparagus
Cooking time efficiency tip: While the sauce is coming together, prep your herbs and zest your lemon. Everything moves fast once the garlic hits the pan.
How to Make Keto Pasta
Prep time: 5 minutes | Cook time: 12 minutes | Total: 17 minutes | Servings: 4
Step 1: Prep your noodles. Drain and rinse the hearts of palm noodles thoroughly. Spread them on a clean kitchen towel or paper towels and pat dry. Set aside.
Step 2: Sauté the garlic. Heat the butter and olive oil together in a large skillet over medium heat. Once the butter is melted and foamy, add the minced garlic. Stir constantly and cook for about 60 seconds, just until fragrant. Watch it — garlic burns fast.
Step 3: Build the sauce. Reduce the heat to medium-low. Pour in the heavy cream and stir to combine with the garlic butter. Let it simmer gently for 2-3 minutes until it starts to thicken slightly.
Step 4: Add the parmesan. Remove the pan from heat briefly and stir in the grated parmesan a little at a time, letting it melt fully before adding more. Return to low heat if needed. Season with salt, pepper, and red pepper flakes.
Step 5: Add the noodles. Add the hearts of palm noodles to the pan and use tongs to toss them gently in the sauce. Cook for 2-3 minutes over medium-low heat until the noodles are warmed through and coated.
Step 6: Finish and plate. Remove from heat. Stir in the lemon zest, fresh parsley, and basil. Give it one final taste and adjust seasoning if needed. Plate immediately and top with extra parmesan if you want (you do).
Leftovers and Storage
Fridge: Store leftovers in an airtight container for up to 3 days.
Reheating: Add a splash of heavy cream or water to the pan and reheat on low, stirring gently. Microwaving works too — just cover it and heat in 30-second intervals, stirring in between.
Freezer: Not recommended. Hearts of palm and cream sauces don’t hold up well after freezing and the texture gets unpleasant.
FAQ
What do hearts of palm noodles taste like? Mild, slightly tangy, and very neutral. They don’t taste like traditional pasta, but they take on the flavor of whatever sauce you put them in. The texture is the closest thing to al dente pasta you’ll find on keto.
Where can I buy hearts of palm noodles? Most large grocery stores carry them in the canned vegetable aisle. You can also find them at Trader Joe’s, Whole Foods, or online. Brands like Palmini are popular.
Can I use this recipe for meal prep? Yes, with a caveat. Make the sauce ahead and store it separately, then combine with fresh noodles when you’re ready to eat. Pre-combined, the noodles soak up the sauce and it gets a little dry.
Is this recipe gluten-free? Yes, completely. Hearts of palm noodles are naturally gluten-free, as are all the other ingredients in this recipe.
Can I add vegetables? Absolutely. Spinach, mushrooms, cherry tomatoes, or roasted red pepper all work great here. Add them when you sauté the garlic.
My sauce broke and looks greasy. What happened? The heat was probably too high when you added the cream or cheese. Next time, keep it on medium-low and take the pan off the heat before stirring in the parmesan. If it breaks, try adding a tablespoon of heavy cream and whisking vigorously to bring it back together.
Wrapping Up
Giving up pasta is probably the hardest part of going keto for most people. This recipe won’t make you forget spaghetti entirely — but it’ll get you close enough that you stop missing it so much.
Three grams of net carbs. A sauce that takes 12 minutes. And noodles that actually absorb flavor instead of fighting it.
Make it once and see what you think. Then come back here and drop a comment below — I’d love to know how it turned out for you, what swaps you made, or any questions that came up along the way.
