This recipe doesn’t use zoodles or spaghetti squash as a pasta substitute (though I love both of those ingredients). No, this delicious low carb baked spaghetti uses a lesser known but fairly widely available product – shirataki noodles.
Shirataki noodles look exactly like real spaghetti noodles, but they are made from the konjac flour or tofu, depending on the brand that you buy. They have a texture very similar to pho (rice noodles) and are extremely low (virtually zero) in calories and carbs, making them an incredibly versatile (and pretty damn awesome) pasta substitute.
I get shirataki noodles at Kroger and I’ve seen them at most major grocery stores, so you likely don’t have to go to a specialized shop to get them. The noodles come packaged in water and, I’ll warn you, they smell a bit fishy when you first open the package. But after you drain the water and rinse the noodles well, the smell completely disappears, I promise! The smell is the result of the water in the package absorbing the odor of the natural konjac root.
I used the noodles exactly like I would use cooked pasta in this baked spaghetti. To keep things light, I used extra lean ground turkey, cottage cheese, and light sour cream along with a low/no sugar added spaghetti sauce. It’s so good, I promise you won’t miss the “real thing”. Enjoy!
| Low Carb Baked Spaghetti | Print |
- 1 lb extra lean ground turkey
- Salt and pepper.
- 1 small yellow onion, finely chopped
- 1 6oz jar of sliced mushrooms, drained and chopped into smaller pieces
- 2 tsp Italian seasoning
- 24oz jar no sugar added pasta sauce (I use Ragu Simply or Rao's)
- 2 8oz packages of Shirataki noodles
- 8oz light sour cream
- 6 oz low fat (2%) cottage cheese
- 1 cup part-skim mozzarella cheese
- Preheat oven to 350F.
- Cook ground turkey in a large nonstick skillet, seasoned with salt and pepper, until no pink remains, and then set aside on a plate. Let any juices remain in the skillet and add a little cooking spray if needed. Add the onions and cook until translucent, then add the mushrooms and continue cooking until heated through.
- Return the ground turkey to the pan and add the Italian seasoning and the spaghetti sauce. Let cook on low while completing the next steps.
- Place the Shirataki noodles in a colander and rinse several times with cold water until the noodles have no odor. Warm a large skillet or pan on medium heat and toss the rinsed noodles in the pan for several minutes.
- In a large bowl, mix together the noodles with the sour cream and cottage cheese.
- Layer the noodle mixture at the bottom of a baking dish (either a deep 10x10 or a 9x13 would be fine) and then top with the turkey mixture. Sprinkle cheese on top and bake for 15-20 minutes until cheese is melted and casserole is heated through.
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