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Italian Style Carb-Free Pasta Recipe

Italian Style Carb-Free Pasta Recipe Amy's Fitness & Nutrition

Italian Style Carb-Free Pasta Recipe

In the world of health-conscious eaters and fitness enthusiasts, konjac noodles are making waves as an incredible alternative to traditional pasta.

Made from the root of the konjac plant, native to China, these noodles are an excellent option for those looking to reduce calories and carbohydrates in their meals.

Konjac pasta is especially beneficial for individuals with gluten sensitivity, as it's naturally free of gluten, unlike wheat-based pasta that can cause discomfort for some.

So, Italian Style Carb-Free Pasta Recipe... are you ready?

Italian Style Carb-Free Pasta Recipe Amy's Fitness & Nutrition

Konjac Pasta Benefits & Drawbacks

Not only are konjac noodles virtually calorie-free (44kcal per serving), but they also pack a fibre punch. This means they can help with digestive health and keep you feeling full longer.

The texture is similar to rice noodles, providing a satisfying chew without the heaviness that sometimes comes after a plate of regular pasta.

BUT, you need to add protein. These noodles alone pack a very minimal nutritional punch. Don't (as the packet often suggests) eat just the noodles by themselves. It's a surefire why to make yourself hungry in five minutes and overeat at your next meal. As with this recipe... add protein, as well as other delicious flavours. Not a packet mix.

Here's a simple recipe for a delicious and nutritious konjac pasta dish:

Ingredients To Serve 2:

  • 1 packet of konjac noodles

  • 1 can of chopped tomatoes or a jar of roasted red peppers, blended (add a Tbsp of tomato paste if you want to make it richer

  • 250g of canned tuna in olive oil or water (Note: swap this for 300g beef/chicken/turkey mince if you want to make a bolognese style dish)

  • Feta cheese or cheese of your choice, crumbled

  • 2 tablespoons of olive oil

  • 1 clove of garlic, minced

  • 1 onion, finely chopped

  • 1 teaspoon of Italian herbs

  • Salt and pepper, to taste


  1. Prepare the Noodles: Rinse the konjac noodles under cold water to remove the natural liquid they come packed in. Follow the packet instructions for any additional preparation needed.

  2. Sauté Aromatics: In a pan, heat the olive oil over medium heat. Add the minced garlic and chopped onions, seasoning with a pinch of salt and pepper. Sauté until the onions are translucent and aromatic.

  3. Add Protein: If using tuna, drain the oil from the can and add the tuna to the pan, breaking it up with a fork. For a Bolognese variation, add your mince instead and cook until browned.

  4. Combine with Tomatoes: Stir in the chopped tomatoes or roasted red pepper sauce. Sprinkle in the Italian herbs and let the mixture simmer until it thickens slightly.

  5. Combine with Konjac Noodles: Add the konjac noodles to the sauce, stirring for about 30 seconds or until heated through.

  6. Serve: Plate up your konjac pasta, top with crumbled feta or your cheese of choice, and an extra sprinkle of Italian herbs.

  7. Meal Prep Hack: Make a larger batch to portion out for easy weekday lunches that come together quicker than traditional pasta dishes.

Enjoy this light and satisfying Easy Konjac Pasta with Italian Tuna, knowing you're nourishing your body with a meal that's as healthful as it is delicious.

Italian Style Carb-Free Pasta Recipe Amy's Fitness & Nutrition

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