Keto Spaghetti
Published June 3, 2022 • Updated March 8, 2026
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This low carb spaghetti with meat sauce is a go-to dinner I make in under 30 minutes. The homemade sauce simmers just long enough for deep, savory flavor, and my family asked for it again the very first time.
This low-carb spaghetti is easier to make than the original, and it all comes down to the noodles. I keep three packs of hearts of palm noodles in my pantry because they don’t require boiling and take on whatever sauce you pair them with. Shirataki noodles work the same way (just rinse and drain). Wheat-based noodles from brands like Pete’s No Carb Pasta taste closest to traditional spaghetti but need to be boiled. Lupin flour pasta has more protein and a slightly firmer bite. Spaghetti squash and zucchini noodles are the lowest-carb options if you want to go the veggie route.
When I’m craving Italian comfort food on a Tuesday, this is what I reach for. The sauce has a deep, meaty flavor that tastes like it simmered for hours, but the whole thing takes about 15 minutes. I filmed a full video testing seven different noodle types against this exact sauce, and hearts of palm won for texture and neutral flavor. Three secret ingredients make the sauce punch above its weight, and I break those down further below. A couple of readers have told me this is the only dinner their family requests by name, and I get it. It’s one of mine too. If you love weeknight Italian dinners, my keto skillet lasagna and Tuscan chicken pasta hit the same craving.
I’ve made this with ground beef, ground turkey, and Italian sausage. Beef gives the richest flavor. Turkey keeps it lighter (multiple readers have confirmed it works). Sausage adds its own seasoning so you can back off the Italian seasoning. For more ground beef ideas, my keto hamburger helper and keto Salisbury steak are in regular rotation at my house.
Reader after reader has told me their kids and spouses didn’t notice the noodle swap. That tracks with what I see at my own table. Hearts of palm noodles have such a neutral taste that they just become the sauce. At 6.4 grams net carbs per serving, this is one of those dinners that doesn’t feel like a compromise. For more pasta-style comfort, try chicken alfredo lasagna bowls or beef tips and noodles.
KetoFocus fans think it’s the BEST!!
“Tried your spaghetti tonight with the Palmini noodles (the only ones in my local store). And yum! Didn’t know spaghetti would be possible in keto, so thank you for bringing “pasta” back into my life!“
➥ from YouTube subscriber @rgc1600
How to make keto spaghetti
- Depending on your noodle choice, start cooking first if you’re using wheat-based pasta or lupin noodles (they need prep time). Hearts of palm or shirataki noodles go in at the end since they need almost no preparation.
- Brown your ground beef. Add ground beef and a bit of olive oil to a skillet. Cook until browned and crumbled. Season with salt.
- Add seasonings – Italian seasoning, minced garlic, and a pinch of anise seeds.
- Pour in marinara. Reduce heat to low and simmer for at least 5-10 minutes.
- Right before serving, turn off the heat and stir in heavy cream and grated parmesan cheese.
- Add noodles. Top with fresh basil or parsley.
Key ingredients
- Noodles – I tested seven different types of low-carb pasta against this sauce. My favorites are hearts of palm noodles, wheat-based noodles from Pete’s No Carb Pasta, and lupin flour pasta. Shirataki noodles, spaghetti squash, or zucchini noodles work too. Hearts of palm have the most neutral flavor and the lowest prep time. Wheat-based taste closest to traditional pasta.
- Ground beef – I prefer ground beef for the richest flavor, but ground sausage or ground turkey work too. I’ve done a mix of beef and sausage and it’s great. If you like Italian sausage flavors, my stuffed Italian sausage uses a similar seasoning base.
- Seasonings – Garlic, Italian seasoning, salt, and anise seed. The anise provides that hint of fennel flavor that makes this sauce stand apart. A pinch is all you need.
- Marinara sauce – Make your own sugar-free marinara or buy from the store, but check the label for added sugars. Yo Mama’s is my favorite brand at only 4 grams net carbs per 1/2 cup. Plain tomato sauce works in a pinch.
- Heavy cream and parmesan cheese – These mellow out the sauce and create a velvety texture. Reader Ryan, who’s made this four or five times, says these two ingredients are what makes the whole dish. I agree.
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Keto Spaghetti Sauce Ingredients
1 tablespoon olive oil -
1 lb ground beef, ground sausage and/or ground turkey
-
1 teaspoon salt
-
1 tablespoon Italian seasoning
-
2 cloves garlic, minced
-
pinch anise seeds
-
25 oz (3 cups) low-carb marinara sauce
-
2 tablespoons heavy cream
-
1/4 cup grated parmesan cheese
Keto Noodles Ingredients
Step by Step Instructions
Step by Step Instructions
Prepare noodles
Prepare noodles according to package instructions. If using wheat-based noodles, boil them in a saucepan of water until al dente. Hearts of palm noodles only need to be drained and can be added straight to the sauce once ready.
- Keto pasta of choice
Brown ground beef
To a large skillet, heat olive oil over medium-high heat. Add ground beef, break apart and cook until crumbled and brown. Season with salt, Italian seasoning, minced garlic and anise seeds.
- 1 tablespoon olive oil
- 1 lb ground beef, ground sausage and/or ground turkey
- 1 teaspoon salt
- 1 tablespoon Italian seasoning
- 2 cloves garlic, minced
- pinch of anise seeds
Simmer with spaghetti sauce
Pour in marinara sauce and let simmer for 5-10 minutes on low heat.
- 25 oz low-carb marinara sauce
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Should I add salt when cooking noodles?
I always add salt when boiling wheat-based noodles like Pete's No Carb Pasta. About 1/2 to 1 teaspoon in the water makes a real difference. For hearts of palm or shirataki noodles, I season the sauce well and skip salting the noodles since they're not being boiled.
What kind of pasta is keto friendly?
I've tested a bunch. My top pick is hearts of palm noodles because they're low in carbs and closest to traditional pasta in texture. Shirataki noodles have almost zero carbs but the texture takes getting used to. Wheat-based noodles from Pete's No Carb Pasta taste the most like real spaghetti. Lupin flour pasta has extra protein. For a veggie route, spaghetti squash or zucchini noodles work but they release more water into the sauce.
How can I decrease the carbs in spaghetti?
Most of the carbs come from the marinara sauce, not the noodles. I use less sauce or swap in a lower-carb brand like Yo Mama's (4g net carbs per 1/2 cup). Stretching the sauce with a splash of beef broth helps too. If you really want to cut carbs, spaghetti squash is the lowest-carb noodle option I've tried.
Can I freeze the spaghetti sauce?
I freeze this sauce regularly. Let it cool completely, then pour into a freezer-safe bag or container. It keeps for up to 2 months. I thaw it overnight in the fridge and reheat in a skillet on low heat. The flavor actually gets a little deeper after freezing. I wouldn't freeze it with the noodles though. Hearts of palm get mushy after thawing.
Which noodle has the fewest net carbs?
From my testing, shirataki noodles win with close to zero net carbs. Hearts of palm come in around 2-4g per serving depending on the brand. Lupin flour pasta is about 3-4g. Wheat-based noodles from Pete's are higher at around 7g but taste the most like traditional pasta. I usually go with hearts of palm because the carb-to-flavor tradeoff is the best for my family.
Can I make this ahead of time?
I actually prefer this a day old. The sauce develops more flavor overnight in the fridge. I make the sauce, store it for up to 4 days, and cook the noodles fresh when I'm ready to eat. I wouldn't pre-mix the noodles with the sauce for meal prep because they absorb too much liquid.
How do I make the sauce less acidic?
The heavy cream at the end handles most of the acidity for me. If you want it even mellower, add an extra tablespoon of cream or a small pinch of baking soda while the sauce simmers. I've also splashed in beef broth, which rounds out the tomato sharpness without adding sweetness.
Can I skip the anise seeds?
You can, but I wouldn't. The anise is what separates this from a basic meat sauce. It adds a subtle fennel note that makes the whole thing taste more complex. My mom used it, my college roommate's mom used it independently, and I've never made this sauce without it. If you can't find anise, fennel seeds work the same way. Just use a small pinch.
My husband clocked the hearts of palm noodles immediately (he's suspicious of anything that looks like a swap) and then ate the whole bowl without mentioning them again, which for him is essentially a rave review. The anise seeds in the meat sauce are doing something I couldn't name but kept tasting. Four stars for now, trying it again next week.
He spotted the swap and cleaned the bowl anyway. That's the only vote I care about. Try it again next week and see.
My son has been asking for spaghetti for weeks. Made this on a snow day with the hearts of palm noodles and he ate the whole bowl, asked for more sauce, then asked when I was making it again. Not one word about the noodles. That almost never happens.
Snow day spaghetti is a very specific kind of win. 'When are you making this again' is the only review that matters.
My kids had no idea this wasn't regular spaghetti. Used the hearts of palm noodles and they didn't even question it.
Ha, that's the best kind of win. The hearts of palm noodles have such a neutral taste, they really just take on whatever sauce you use. My kids are the same way with them.
Made this with hearts of palm noodles. Kids had no clue.
Kid approval is the real test. I keep like three packs of those noodles in the pantry now.
Swapped in ground turkey and it still came out great. The anise seeds add a lot.
Turkey works so well here. And yeah, those anise seeds are doing more than people realize.
6.4 net carbs for spaghetti is solid.
The hearts of palm noodles keep it there. Most of the carbs are in the sauce, so if you go lighter on marinara it drops even more.
Made this four or five times now. The heavy cream and parmesan at the end is what makes the sauce.
Yeah that's the move. The parmesan thickens it just enough without feeling heavy. I do an extra tablespoon of cream sometimes if I'm feeling it.
Used ground turkey. The cream and parmesan at the end really bring it together.
Turkey works so well here. And yeah, those last two ingredients do the heavy lifting. The sauce tastes flat without them.