Low Carb High Protein Broad Noodles

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Let’s face it, there are some foods that are really hard to find convincing alternatives to when following a low carb or ketogenic (keto) lifestyle and two of these are pizza and noodles. When it came to pizza, we all know “fat head pizza”, but when I wanted a legit, yeasty pizza dough crust, I created Crisp Keto Pizza.

Noodles are another one of those foods, and while back in my early LCHF days I came up with Zoodles (Zucchini noodles), I later found out that there were others who thought of it before I did. While it still amazes me how much Zoodles taste and even behave like ‘real’ pasta (can be twirled on a fork, for example) the Low Carb Broad Noodles that I created yesterday were a stroke of desperate, creative genius. I wanted something that I could butter and that would fry up like really noodles and to be honest, these are almost better than the original because there is no over-stuffed carb hangover! Best yet, they have just 1 g of carbs and 7 g of protein per ounce.

Okay, so what’s not to love?

Some of my friends that follow a low carb lifestyle insist that there are certain foods that are “off limits” with soy being one of them, so to these folks I apologize.

For the rest of you, these Broad Noodles have all the texture and mouth feel we want in a noodle!

So what are they made of? Tofu skin.  That’s right, tofu skin. This is the thin film that forms on the top when tofu is being made (which is very similar to the ‘skin’ that forms on old-fashioned cooked puddings of yesteryear). Most large Chinese supermarkets sell these in packages fresh and smaller ones often have them frozen but if you’re lucky enough to live in a town or city with a “tofu factory” then you can buy these sheets in bags for remarkably little money.

To make these sheets of Tofu Skin into “noodles”, all I did was unfold the large sheets and then folded them in half one way (mine were square) and then I rolled them up like one would roll a jelly roll.

Then I cut them into the width of strips I wanted.

Finally, I dropped them into boiling salted water for 2 minutes (or until the texture was what I was looking for) then drained them, salted them liberally with sea salt and voila, noodles!

Good? No amazing!  I fried mine in butter and served them with some homemade beef stew and everyone’s noodles completely disappeared before more than a dent was made in the stew.

Below is the Nutritional Information per ounce and as you can see, they are extremely low in carbs and fat and very high in protein.

I hope you enjoy these as much as we do!

While you’re here, feel free to look around my web site, perhaps read some of the “Science Made Simple” articles or have a look at “A Dietitian’s Journey” which is my personal story of following a low carb / keto lifestyle the past 11 months.

If you have questions about the services that I provide via Distance Consultation or in-person in my Vancouver area office, please send me a note using the ‘Contact Me’ form.

To our good health!


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Nutritional Information – fresh Tofu Skin (from my fitnesspal)