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Easy Protein Sparing Noodles

Oh my goodness my friends! It is about time I shared my very special recipe that I had on Keto-Adapted.com for protein noodles! This recipe was inspired by Nancy who posted the idea on my private Facebook Group called Keto (which you can join for support!)

My recipe for Easy Protein Sparing Noodles will blow your mind! The recipe that Nancy posted was cooked on a skillet. I found cooking on a skillet difficult to flip so I made my recipe in the oven! Super easy! You will love it!


Move over Olive Garden! My spaghetti is ONLY 67 calories and basics zero carbs!

1 portion of Olive Garden Spaghetti is 635 calories, 105 grams of CARBS, 17 grams of fat and 14 grams of protein.

I do not know about you, but when I have a plate of noodles, I want more than one small cup of noodles! I want a big bowl of noodles! That screams comfort food to me!

This is why my Easy Protein Sparing Noodle recipe is amazing! You can have a HUGE bowl of noodles for a fraction of the calories for regular pasta!

I would rather enjoy a big plate of my protein sparing noodles and feel satiated and great after eating it!


To make my Protein Sparing Noodles, I used Further Food Gelatin! Adding gelatin to my protein sparing noodles adds a delicious chewy texture!

Further Food gelatin and collagen peptides are both excellent sources of collagen. Both their Collagen & Gelatin are sourced from the highest quality, grass-fed, pasture-raised, hormone-free, and antibiotic free bovine collagen.

The benefits of collagen and gelatin are astounding! Just eating my delicious Protein Sparing Noodles helps support skin elasticity & hydration, longer hair & nails, stronger bones & joints, faster recovery between workouts, increased flexibility, improved digestion, and it even keeps you feeling full and satiated for longer!

Further Food Collagen Peptides dissolve instantly in any recipe, and Gelatin Powder naturally thickens recipes. It’s perfect for making keto noodles, dairy free ice cream, jello, sugar free gummies, no bake cheesecake, or panna cotta!

Use code MARIAMINDBODY is for 20% off site-wide !

Click HERE to get the deal! 

Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time! 

Easy Protein Sparing Noodles

Maria Emmerich
Prep Time 4 mins
Cook Time 2 mins
Course Carnivore, Dairy Free, Main Course, Nut Free, PSMF Recipes
Cuisine American, Italian
Servings 2
Calories 79



  • Preheat oven to 300 degrees F.
  • Place the egg whites into a blender. Add the Further Food gelatin and salt and blend the mixture well.
  • Spray a silicone baking sheet with edges (like THIS ONE) liberally with avocado oil spray. Pour the mixture into the baking sheet and use a spatula to spread the mixture out to cover the baking sheet completely in a thin layer. Place in the oven to bake for 6-10 minutes or until just cooked through.
  • Remove from oven and allow the mixture to cool.
  • OPTION 2: Heat a large non-stick skillet or crepe pan to medium heat. Spray with avocado oil spray and pour the mixture into the skillet. Turn the skillet to coat the entire bottom in a thin layer. Cook the noodle mixture for 2 minutes or until completely cooked through. Gently flip to cook the other side for one minute. Remove from the skillet.
  • Once the sheet of protein sparing noodles is cool, remove it from the silicone pan. NOTE: If it sticks, place the pan into the freezer for 10-15 minutes before removing, the sheet of noodles comes off easier.
  • Place the sheet of noodles onto a cutting board and roll it up in a tight jelly roll. Use a sharp knife to slice into protein noodles.
  • Serve with your favorite protein sparing toppings.
  • Store extras in an airtight container in the fridge for up to 5 days. To reheat, place in a lightly greased skillet over medium heat for 2 minutes or until heated through.


Calories: 79 | Fat: 1g | Protein: 18g | Carbohydrates: 1g | Fiber: 1g | P:E Ratio: 18



This is an email from one of my phone consults!

“Maria! Good morning!!! Just wanted to check in.  After 6 days down 8.6 pounds!!!!  I am feeling great! Those protein sparing beef burritos are a staple for me.

See you on the webinar tonight!  I watched the one last week the day after

Have a great day!

All the best,


Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Trina Flynn says:

    Maria thank you for sharing another yummy recipe!! Would you happen to have a link to the red silicone pans you used in your video please ☺️

  • Cynthia says:

    Is there gelatin you can get in groc store? I can’t afford 29$

  • Linda A. says:

    Can egg whites from a carton be used in this recipe?

  • Jeannie says:

    Maria I would also like to know if we could use 100% egg whites from the cartons I always purchase a box of 6-16oz cartons from Costco
    Thank you

  • Shay Gartner says:

    Can you make this in a jelly roll pan lined with parchment paper?

  • SJ says:

    Hi there. These sound delicious. Can you use parchment paper instead of the mats?

    • Maria Emmerich says:

      Yes 🙂

      • SJ says:

        Thank you 😊 just made these using carton egg whites. My batter was a lot thinner and I had a hard time getting it thin enough on the sheet, so I think it just may need more gelatin for the egg whites that come from the carton. If I get a chewy part they’re delicious!!

      • Mara says:

        Hi Maria. I always learned that you have to soak gelatine powder and then heat it up in some liquid. Do you have special gelatin powder or is it just not necessary? Thanks

  • DeltaErin says:

    ⭐️⭐️⭐️⭐️⭐️ WOW!!! OK, I’m so excited about these. So easy, tasty and the texture is a-MAZ-ing!! LOVE them. I can see why you make a double-batch in your video Maria 🤣💖😋 Thank you!!!

  • Rachelle says:

    Hi Maria, These look amazing! I am unable to tolerate chicken eggs and duck eggs are larger and higher in protein. Any thoughts on adjustments based on that info? Thanks!

    • Maria Emmerich says:

      It’s not an exact measurement, but in general you can expect one duck egg to equal about 1.5 large chicken eggs.

  • katleen says:

    Can you also use collagen powder ore do you advise to stay with gelatin powder? Greetz

  • Katarina Linden says:

    Can I use any kind of gelatin? I have a box of unflavored gelatin from the baking isle. I can’t afford the fancy kind 🙂

    • Maria Emmerich says:

      I can’t guarantee the quality of anything I haven’t personally tested, but it should be okay. Just always check ingredients 🙂

  • Dianne Householder says:

    Maria!! You’ve done it again!!! I just made these and they are AMAZING!! Thank you so much for all you do and share with us!! You are AWESOME!

  • Deborah Cook says:

    With this recipe, would I use 2 baking sheets? I used 1 and they came out super thick and even spilled over the side of the pan.

    • Maria Emmerich says:

      It depends on the size of the pan. What did you use?

      • Deborah Cook says:

        I used the pans from your link. I used 3/4 of a cup of carton egg whites. Last time I made them, I used separated eggs (measured them and it came to 3/4 of a cup) and had no problem with spillage. However, my “batter” was much thinner than yours and it took longer to bake.

  • Unity Johnson says:

    How long willl these last in refrigerator and can you freeze them? Just got my pans can’t wait to try them.

    • Maria Emmerich says:

      Refrigerate for three days. I haven’t tried to freeze them, but I think that would be okay if you allowed them to thaw in the fridge.

  • Nichole says:

    The flavor is so good! But I literally could not get them off the silicone pan even with liberally sprayed avocado oil. Any troubleshooting tips to consider? (Overcooked? Change oven temp?)

    • Maria Emmerich says:

      I’m sorry, I’m not sure what happened. Try lining with parchment sprayed with avocado oil and see if that helps?

  • Nicky says:

    I made these and had to freeze them for a few to get them off the pan, but they came off nicely. I added sauce and microwaved for 30 seconds and they became complete mush. Did I do something wrong?
    Also, how long should I blend for? It whipped up a bit and I’m not sure if I over blended… the taste was good but it was very mushy. Thanks!

    • Maria Emmerich says:

      They reheat best by warming up in a pan like the recipe states 🙂

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