For years I thought I couldn’t eat anything keto at Noodles & Company because, well, it’s a noodle restaurant! Happily, I discovered that not only can you find keto-friendly options at Noodles & Company there are two simple tweaks that make almost any menu item low-carb.

Swapping zucchini noodles for regular noodles (or spaghetti, macaroni, or pasta) in a dish at Noodles & Company will significantly cut carbs. Ordering a small portion (rather than regular size) will cut carbs even more, making most menu items under 15 grams net carbs. I will show you 17 menu items which, when modified, are under 15 grams net carb.

Hungry for a delicious keto noodle dish? Let’s explore the low-carb option at Noodles & Company.

Have you ever wondered if you could order a keto-friendly meal at Noodles & Company? The answer is “yes, you can!” I’ll share 17 Noodles & Company meals under 15 grams of net carbs, and share two simple tweaks to make almost any Noodles’ meal low-ca…

What is Noodles & Company?

Noodles & Company, which opened its first restaurant in 1995, serves noodle dishes, salads, and soups. They now have 425 locations in the United States. You can visit the company's website (and place an order) here: Home ~ Noodles & Company

Their noodles dishes are inspired by cuisines all around the world (Italian, Thai, Japanese, Mediterranean, and American) and they custom make your noodle dish according to your exact specifications. This is critical for a keto eater!

You can decide what ingredients you want or don't want in your meal to craft a perfectly low-carb, flavorful meal.

Noodles & Company uses top-quality ingredients.

Noodles & Company use 14 different fresh vegetables in their noodle bowls which are all prepped daily, and their zucchini noodles are spiralized by hand.

The tofu, tea, and milk are organic, eggs are cage-free, and pork and bacon are hormone-free and antibiotic-free.

They use no artificial colors, flavors, sweeteners or preservatives in their kitchen.

For nutrition nerds like me, Noodles & Company includes a PDF listing of all of their recipes with the actual ingredients used. There is no guessing what is included in their chicken broth or Italian seasoning, for example. You can see the ingredient listing here: Ingredient Statement

Noodles & Company offers easy meal customization and ordering through its app and online.

Noodles & Company makes it super simple to order online and customize your order using their app or through their website. They have a Noodles Rewards program and offer Quick Pickup, where you can skip the line and grab your keto Noodles order, or curbside pickup.

This post may contain affiliate links. For more information, see my disclosures here.

Is Noodles & Company keto-friendly?

Noodles & Company is definitely keto-friendly! Just by making just two simple tweaks, almost any menu item could be made low-carb with under 15 grams of net carbs per serving.

Do these two things to create a delicious keto meal at Noodles & Company, and be sure to scroll to find exact orders and carb counts for 17 different menu items under 15 grams net carbs.

You can play around with your meal by adding and subtracting ingredients by using Noodle’s online Nutrition Calculator here: MyMenu Noodles Nutrition Calculator

1 . Substitute the standard noodles, pasta, or macaroni with zucchini noodles.

As you likely know, spaghetti, rice noodles, pasta, and macaroni noodles and not keto-friendly foods. One cup of cooked spaghetti noodles has 43 grams of carbs, which is more carbs than most keto dieters eat in a day.

Noodles & Company offers zucchini noodles which have only 4 grams of carbs per one-cup serving.

Simply swapping the standard noodles for zucchini noodles slashes the carb count immensely and makes your Noodles meal instantly lower in carbs.

2. Order a small portion rather than a regular portion to further cut carbs.

While swapping regular noodles for zucchini noodles cuts carbs a great deal in your Noodles & Company dish, it might not enough to get your meal under 15 grams of carbs or be considered keto.

By cutting the portion size in half and ordering a small size, most of Noodles & Company’s dishes are in the 9 to 15 gram carb range and are definitely keto-friendly.

3. Use Noodles & Company’s online nutrition calculator to make any other tweaks to your meal to make it keto-friendly.

The Parmesan chicken, used in a few recipes was high in carbs. Swapping it for grilled chicken lowered the carb count and make for a more keto-friendly meal.

This was my Zucchini Pesto Bowl. I just swapped shrimp for the chicken.

Noodles & Company has 2 “Keto Perfect Bowls” on the Menu.

These two options (in February 2021) are the easiest to order when you are following a low-carb diet because no modifications are required.

Zucchini Pesto with Grilled Chicken

Zucchini noodles with basil pesto, garlic, cream, tomatoes, mushrooms, grilled chicken, and parmesan.
Regular portion has 13 grams carbs.
Small portion has 6 grams carbs.

Zucchini Alfredo Montamore with Grilled Chicken

Zucchini noodles, four-cheese blend alfredo, roasted mushrooms, tomato, spinach and grilled chicken, topped with MontAmore cheese and cracked pepper.
Regular portion has 28 grams carbs. (I personally think this is too many carbs for one meal, but Noodles has this on their keto menu.)
Small portion has 13 grams carbs.

15 more Noodles & Company meals under 15 grams net carbs

For each of these meals you need to make the two keto modifications I mentioned above:

swap the standard noodles or pasta for zucchini noodles
change the order size to “small” unless the regular order was under 15 grams carbs

I will note any other changes I made to get the meal under 15 grams of carbs.

If you don’t mind eating more than 15 grams of carbs per meal, certainly go for the full-size portion. A small serving is enough to satisfy me, but we all have different carb limits and appetites.

1 - Alfredo MontAmore with Parmesan-Crusted Chicken, 13g net carbs

Substitute grilled chicken for the Parmesan-Crusted chicken.

2 - BBQ Pork Mac 13g net carbs

Skip the crispy jalapenos.

3 - Buffalo Chicken Mac, 9g net carbs

Substitute grilled chicken for the Parmesan-Crusted chicken.

4 - Cauliflower Rigatoni Fresca with Shrimp, 8g net carbs

5 - Cauliflower Rigatoni in Roasted Garlic Cream Sauce, 11g net carbs

6 - Chicken Caesar Salad, 4g net carbs

You can order a regular size salad. Just skip the focaccia croutons. It is low carb enough to allow you to add additional veggies, avocado, bacon, etc.

7 - Chicken Veracruz Salad, 10g net carbs

Skip the crispy jalapenos.

8 - Pesto Cavatappi, 7g net carbs.

9 - Shrimp Scampi, 11g net carbs.

10 - Steak Stroganoff, 13g net carbs.

11 - The Med Salad with Chicken, 9g net carbs.

Just skip the Cavatappi noodles.

12 - Wisconsin Mac & Cheese, 9g net carbs.

13 - Zucchini in Roasted Garlic Cream Sauce with Grilled Chicken, 10g net carbs.

14 - Zucchini Rosa with Grilled Chicken, 9g net carbs.

15 - Zucchini Shrimp Scampi, 11g net carbs.

The more low-carb veggies you can add to your order without blowing your carb budget, the better! Plant foods are the healthiest foods on the planet. See: How to Eat More Veggies on a Keto Diet - Free Low Carb Eat the Rainbow Tracker

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Meals to Avoid at Noodles & Company on a keto diet.

Not all of Noodle & Company’s recipes could be made low carb. Here are the carb counts of some of the items I personally consider to be too many carbs for one meal.

The carb total is using the original sauce, zucchini noodles, and a small portion:

Spicy Korean Beef Noodles, 28g net carbs
Pad Thai, 30g net carbs
Japanese Pan Noodles (no carrots), 16g net carbs
Grilled Orange Chicken Lo Mein, 25g net carbs
Spaghetti & Meatballs, 17g net carbs
Cauliflower Gnocchi Rosa, 47g net carbs (This is the regular portion and with cauliflower gnocchi.)
Cauliflower Gnocchi with Roasted Garlic Cream, 49g net carbs (This is the regular portion and with cauliflower gnocchi.)

Is Noodles & Company's cauliflower rigatoni pasta keto?

Noodles & Company’s cauliflower rigatoni has 94 grams carbs for a regular serving, and 6 grams carbs. This is a total of 88 grams net carbs and is not keto-friendly.

The cauliflower rigatoni is not gluten-free, and ingredients include: durum wheat semolina, freeze-dried cauliflower, niacin, iron, thiamin, mononitrate, riboflavin, water, and soybean oil.

Is Noodles & Company's cauliflower gnocchi keto?

Literally last night my husband shouted from the living room “did you know Noodles & Company has cauliflower gnocchi?” He knows my love of gnocchi and my love of cauliflower. Unfortunately, this cauliflower gnocchi is not keto-friendly.

Noodles’ cauliflower gnocchi in a regular serving has 38 grams net carbs (42 grams carbs, 4 grams fiber), 20 grams fat, 15 grams protein.

Cauliflower gnocchi is gluten-free but is made with potato flakes, Parmesan cheese, brown rice flour, cauliflower powder, cassava flour, egg whites, psyllium husk powder, and tapioca starch.

Wondering about how to keto at other popular restaurants? See my Keto Restaurant Guides.

I hope you enjoyed this peek at Noodles & Company’s menu and how to modify your order to make it more keto-friendly.

Happy eating!

—The Keto Minimalist

Struggling with keto?

If you are not losing weight, or can't shake the keto flu, or are not getting the results you want, check out the Keto Resources page. It has links to helpful keto content. 😊

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