Soy Flour Spaghetti

Don’t walk pasta the pasta…

One of the seeming realities of a lifestyle without flour is the general lack of spaghetti. Sure spaghetti squash is delicious, but much of the entire point of pasta is the al dente. Those chewy morsels between the teeth are part of the all-American experience when decked out with sauce and meatballs.

High-carb processed spaghetti can wreak serious blood sugar damage, but with this flour-free recipe, pasta can now set you free.A little time in the kitchen and a pasta extruder is all you need to enjoy fresh pastaagain.
That said, if you’re ready to take the next step, let’s go!
2 cups soy flour
1.5 tsp salt
2 eggs
2 Tbsp cooking oil
4-6 Tbsp water
In mixing bowl, combine soy flour and salt. Make a well in the center. Add egg and canola oil. With a fork, slowly whisk egg and oil into the surrounding flour/salt mixture until dough is coarse and crumbly. Add 1 Tbsp at a time of water at a time, incorporating with flour. Work dough with the heel of the hand for 5 minutes. Cover with inverted bowl and let rest.
To make spaghetti:
Using a pasta extruder (not the PlayDough one. Mine is a Kitchenaid attachment), feed dough in walnut-sized pieces. Spaghetti will be pressed through the machine. Cut pasta to preferred lengths (usually 8-10”). Let rest on a towel for up to an hour.
Bring lightly salted water to a rolling boil in a 2 quart pan on the stove. Add spaghetti. Cook for 6 minutes. Drain and serve. Makes about 16 ounces of noodles.
Nutritional Information for 1/8 of the recipe: Calories: 125 ,Carbohydrates: 10g, Fiber: 6g, Net Carbohydrates 4g, Protein: 19g, Fat: 6 g
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  1. Thank you so much for this recipe! My mother suffers from terrible flour allergies and struggles to keep her weight on… This will make such a difference!

  2. Can You make ravioli with this recipe?

  3. cleochatra says

    I don't see why not. I think it could be pretty awesome!

  4. Is this pasta store-able? Frig or freezer?

  5. Jamie aka Carbarella says

    I'd store in the fridge, but we pretty much used it. 🙂

  6. I am EXTREMELY excited about this!! I am going to make raviolis with my italian grandma’s meat recipe and sauce. I SOOOO miss pasta! I’ll let you know how it turns out! 😀

    • I hope you like the results! I can’t have soy anymore due to allergies, but I didn’t figure out the soy issues until I made the pasta! But the soy flour does work nicely…

  7. Just made this recipe and it was mediocre. I didn’t hate the flavor. I was grumpy about trying to run it through my pasta maker. It fell apart all over the place, especially in the spaghetti cutter. I couldn’t get it thin so in the end I made fettuccini and they were way to thick.

  8. We loved this recipe! I used it with one of my favorite Asian dishes. I have an Atlas pasta maker, and I would suggest only taking it to the “4” setting, using corn starch (adds a little bit of carbs-but still no wheat flour) to help with the stickiness. After reaching the proper thinness, I agree that the spaghetti cut didn’t work, but the fettuccine setting was fine (again, use the corn starch between runs). Then, boiling for 6 minutes made the noodle fall apart. I’ll cut back on the cooking time next time. Other than those tips it was delicious and the carb count is amazing. Hooray for pasta again! Next up: Italian!!

  9. I tried out this recipe today, but made alterations to it as I always do when low carb cooking. I used double the flour, and added in about 4-6 servings of shredded spinach. Spinach has a similar flavor to soy when making savory foods, so it masks the after taste that I don’t care for with soy. I also used unflavored protein powder (I like nectar) to make up for the lack of gluten / binder. Towards the end of needing, it was still too wet from the spinach, so I added some coconut flour to get it off my fingers and that worked really well. Coconut flour isn’t as absorbent and makes a better kneader at the end of the process. Barely a serving’s worth (half cup ish) but it worked really well with my roller.

    I don’t have a pasta maker, so I rolled it flat and cut it in strips, making a really thick noodle. It boiled fine, and holds a white sauce really well.

    My fiancee who is a pasta-holic seemed to like it, which was good because we were looking for a good pasta recipe while we were are on Atkins. So, this recipe will go right up there with my coconut flour cupcakes and cheesecake recipes.

    • Your Lighter Side says

      Thank you so much for sharing! I love when people put their own twist to the recipes and let others in on it! It sounds like even your fiancee approved, yay!!

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