Low in carbs but bursting with sour cream and onion flavour!
A keto friendly ‘pasta’ sauce recipe inspired the classic sour cream and onion chips served over low carb cabbage or zucchini noodles
Just 10.5g net carbs per serving!
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This recipe for Low Carb Sour Cream and Onion ‘Pasta’ is something I came up with special for the girlfriend. See, she loves sour cream and onion chips, and sometimes those cravings can be hard to manage. So the moment she exclaimed “I miss sour cream and onion chips”, my creative juices started flowing.
The trick to getting this low carb sour cream and onion ‘pasta’ just right is developing each layer of flavour, and then bringing those flavours together in your sauce so that every bite of your low carb pasta is packed with sour cream and onion flavour.
Developing Each Layer of Flavour
The Onion Flavour
The onion flavour in this low carb pasta recipe comes from onions (surprise!). Caramelizing your onions will maximize the sweet onion flavour, and bring out such a wonderful colour and texture.
The onions turn a beautiful golden brown, and the lose a lot of their bite and bitterness. Instead the natural sugars present in the onion are putting their best foot forward and giving us that wonderful sweet onion flavour.
Aren't Onions High in Carbs?
But have you ever heard of someone having a weight problem due to onions?
I suppose if the extra carbs in an onion started messing with your satiety and appetite, which in turn caused you to overeat something else, you may have a problem.
Are Onions keto friendly?
If you have a specific reason for maintaining a strict state of ketosis such as therapeutic ketosis you may want watch your intake from things like onions. But outside of that, I don’t really see the problem in using onions. The flavour is well worth it and no one gets fat from eating onions.
How to Cook Bacon for Low Carb Sour Cream and Onion 'Pasta'
Now that you have developed the different layers of flavour needed for your sauce, it’s time to bring them together and finish off your low carb sour cream and onion pasta sauce.
How to assemble your sauce
Is There Such Thing as Low Carb Pasta Noodles?
Since traditional flour pasta is out of the question for anyone looking to cut carbs, we need to find a low carb stand in that will get the job done.
Let’s really think about what it is we need from a pasta noodle.
Most of the time what we are really after is a sauce vehicle to shovel all that wonderful flavour filled, meaty, cheesy, rich sauce into our food holes.
Store bought low carb pasta noodles
Homemade Low Carb Pasta Noodles
A common choice of low carb noodle is zucchini noodles, also known as zoodles.
If the Low Carb Spaghetti with Colossal meatballs recipe taught us anything, it’s that zucchini makes great keto friendly pasta noodles. If you like zucchini that is, and if you have a spirializer so you can make your own zucchini noodles at home.
But what about a low carb noodles that you can make at home if you don’t like zucchini, or without any special equipment?
How to Make Low Carb 'Pasta' Noodles Without Special Equipment
What Type of Cabbage to use for Cabbage Noodles
Savoy cabbage has loosely packed leaves that come off one by one and they are soft and malleable making them much easier to work with and get consistent noodles with than other types of cabbage.
While common white cabbage may be great for recipes like the BLT keto coleslaw, its too fragile for making keto noodles.
Savoy cabbage has a good shape, structure and texture for making noodles.
The 4-1-1 on cabbage noodles
- Cabbage noodles do not become mushy
- They do not make the sauce watery
- Cabbage is very cheap and lasts a long time in the fridge
- No special equipment required, just regular old knife
- They are a delicious treat in their own right even without sauce
- The texture of savoy cabbage holds onto sauce better than real pasta noodles
- Cabbage is low in carbs compared to flour pasta
- They taste like cabbage which some may not like
- The can only be as long as a piece of cabbage
- They need to be hand cut which can be inconsistent and time consuming
How to Cut Savoy Cabbage for Low Carb Cabbage Noodles
- Carefully peel off individual leave while trying to keep the full leaf in tact
- Remove any portion of the stem that appears overly tough or woody
- Place cabbage leaf in front of you with the stem direction from left to right. Starting from the closest edge roll away from you to make a 2″ inch cabbage tube
- Slice across the tube making 1/4″ thick noodles
- Pan fry on medium heat with butter, salt, and pepper until the soften and begin to brown. Usually 8-10 minutes.
It really is that simple to make low carb noodles at home without any special equipment. No excuses here, it’s just too quick, and too delicious.
How Many Carbs are there in Cabbage Noodles?
A serving of cabbage noodles for me is anywhere from 2-3 cups of cabbage depending on how filling and hearty the low carb sauce is. Now let me tell you, this meal is hearty, it will fill you up and leave you satisfied!
The Carb Option
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I hope that you enjoy the mouthwatering flavours in this Low Carb Sour Cream and Onion ‘Pasta’ as much as I did!
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Low Carb Sour Cream and Onion 'Pasta' with Cabbage Noodles
- Cutting board
- Fry pan or Skillet
- Sauce Pan
- Spiralizer (optional for making zoodles)
Sour Cream and Onion Sauce
- 10 slices (80g) cooked bacon crumbled or sliced bite size
- 1 large (150g) onion caramelized and minced
- 2 tablespoons (30g) cooking oil/fat
- 2 cloves (10g) garlic finely diced
- ¾ cup (180g) sour cream
- ¼ cup (55g) butter
- ¼ cup (60g) stock/water
- 2 stalks (15g) green onion/scallion finely chopped
- 3 tablespoon (15g) fresh parsley finely chopped
- salt & pepper to taste
- 7-8 cups (700g) savoy cabbage sliced into noodles
- 2 tablespoons (30g) butter
- salt & pepper to taste
- Line a baking sheet with foil and lay out bacon with minimal overlap, cook in a 400°F oven for 15-20 minutes until crispy and brown then crumble or slice into bite sized pieces
While the bacon is cooking caramelize your onions
- Slice your onions into rings or half circles at least 1/4" [6mm] thick
- Heat oil in a skillet or fry pan on medium heat and add onion slices and salt well. Cook for 10-15 minutes until onions are translucent and starting to brown, don't let them crisp too much, add oil as needed
- Once onions have turned golden browned, and are translucent and limp, add 2 tablespoons water to the pan to water fry onions. Fry until the water is gone. The onions should be golden brown, soft and limp
- Set aside one third of caramelized onions for topping. Run a knife over the remaining caramelized onions making small repeating cuts, mincing them into a smooth paste
Make the Sour Cream and Onion Sauce
- Heat oil in skillet or fry pan over medium heat and add diced garlic, cook down the garlic until the garlic smell is strong (1-2 minutes sizzling don't let it get dark or burn)
- Add sour cream, butter, stock/water, minced caramelized onion paste, crumbled bacon, salt and pepper to taste and bring to a gentle simmer
- After 5 minutes check the consistency, if it's too thin simmer for longer, if it's too thick add water or stock to thin it out, see notes for tips on sauce consistency
- Finish your sauce by adding finely chopped green onion and parsley just before serving, season to taste
How to Make Savoy Cabbage Noodles
- Carefully peel off individual leaves of the savoy cabbage trying to keep them intact, remove the lower portion if the stem is tough and very woody
- With the stem of the leaf horizontal in front of you (stem direction left to right), roll up the leaf into a cabbage tube, and slice off portions across the tube about 1/4" thick (think the size of linguine) or larger to make cabbage noodles see post above for how to cut cabbage into noodles
- Heat butter or oil in a fry pan over med-high heat and saute cabbage until the cabbage becomes limp and starts to brown lightly. Usually 5 minutes but may be up to 10. Careful not to let the cabbage burn before it becomes tender, add a spoonful of water to the pan to slow the browning and speed the softening
- Salt and serve with your yummiest low carb pasta sauce!
Prepare your Low Carb 'Pasta' Dish
- Add desired amount of low carb noodles and coat with your sour cream and onion sauce. Additional caramelized onion, finely chopped green onion, crumbled bacon, or Parmesan cheese make great keto friendly toppings
- Enjoy your low carb Sour Cream and Onion 'Pasta'
Based on a single serving of low carb sour cream and onion pasta sauce over a bed of savoy cabbage noodles
Fat: 27 g
Net Carbs: 10.5 g
Protein: 12 g
Sodium: 450 mg
Potassium: 550 mg
Magnesium: 50 mg
Calcium: 120 mg