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The BEST Pure Protein Noodles

I took a group of people to Greece this past September for a keto trip of a lifetime! I always make friends for life with the people who come on my adventures around the World and 2 of my new friends are Vito and Aubrey!

Vito and Aubrey are from Toronto Canada and they own a successful restaurant. Vito is quite the chef and I learned a lot from him when we were in Greece.

Oh and YOU should join me on my next adventure to Italy this June! I also have a trip this September to Croatia! Click HERE to learn more!


They recently visited us in Maui and they cooked for us at the Keto Condo! Vito made us the BEST pure protein noodles with a truffle cream sauce! He also made garlic shrimp to go with the dish since he knew I loved shrimp (I ate Shrimp Sakanaki in Greece just about every single day!).

I never made pure protein noodles like this before! They are made from water, gelatin and egg white powder. They told me they adapted Indigo Nili’s recipe and it is an absolute hit! Even Kai ate the leftovers the next day and said it was even better leftover!


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 the BEST pure protein 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! 

The BEST Keto Noodles

Maria Emmerich
4.75 from 4 votes
Prep Time 6 minutes
Cook Time 12 minutes
Total Time 18 minutes
Course Carnivore, Dairy Free, Nut Free, PSMF Recipes, Side Dish
Cuisine Italian
Servings 8 servings
Calories 100




  • Place all the ingredients into a blender and purée until smooth.
  • Heat a large 12 inch non-stick scan pan to medium heat. Lightly spray with avocado oil spray and dab it with a paper towel. Pour 1/4 cup of batter onto the pan and tilt the pan to spread the batter all over the pan in and so it is a very thin crepe. Once the batter has set and is almost cooked through, gently flip the crepe (I used my fingers but be careful to not burn yourself). Cook another 30-60 seconds. Make sure the crepes do not brown at all.
  • Remove from pan and repeat with remaining batter.
  • Place 4 cooked crepes together in a stack. Roll up like a jelly roll and slice into fettuccine noodles.
  • Serve with your favorite sauce. Store extras in an airtight container in the fridge for up to 4 days.



Calories: 100 | Fat: 0g | Protein: 23g | Carbohydrates: 0.5g | Fiber: 0g | P:E Ratio: 46



Isn’t this story inspirational?  This couple is off ALL their medications!!!
“Hopefully this will provide some inspiration for people that are on the fence about Emmerich Keto.   
In the before pictures, my husband was pre-diabetic and was also on blood pressure medication. His knees hurt to the point that he went to the doctor to find out what he could do about it. And me, on the other hand, I was a walking bag of inflammation and so uncomfortable in my own skin. By the end of each day, my feet were swollen beyond recognition and it hurt to walk. I was also on two different blood pressure meds. Now, a few years into this lifestyle, we are both OFF ALL medications, our joints are pain free and it no longer hurts me to walk! 
Do we get off track sometimes? Oh yes! But, we have the tools provided by Maria Emmerich and Craig Emmerich to get back on.
Being a new year, I decided to take my measurements and really track my macros for awhile, also incorporating some PSMF days. In ONLY 6 days, I’ve lost 7 pounds.  I’m not sure of my total weight lost from the beginning because I didn’t dare weigh myself for the first little while, but 30 that I know of. 
My husband has lost ~65 pounds.  
If we can do this, anyone can!!!” – Janna 

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.".


  • Brisco says:

    What’s with the metric measurements?? I have no idea what 550 grams of water is. Can you please list the measurements in imperial weight also? Thank you!

  • Martha Love says:

    These noodles are a game changer! I’ve made everything from shrimp scampi to pad tai! I’m going to try the tuna salad recipe next! I made them for my brother with type 2 diabetes and he was so excited to be able to have noodles with no carbs!!!

  • Michelle says:

    I need to try these. Would they freeze ok?

  • Jamie says:

    Could you substitute liquid egg white for the powdered and some/all of the water?

  • Terri says:

    Can you use other non Flavored gelatin?

  • C.C. says:

    Hi again, Maria. You NEVER cease to amaze me!! THANK YOU for another wonderful recipe. And the video that shows you making it too. I love learning by watching. And once again, you provide this for FREE!! You’re wonderful. Quick question: Will these noodles melt or change texture if you pour a hot sauce over it, like, say, a warm cream based sauce? Just asking since the noodles are made with gelatin… Thank you again for all you & Craig do for your audience.

    • Maria Emmerich says:

      You are SO kind! The noodles are best served fresh, but they hold up well to hot sauces. I would not sauté them in a pan or boil them or they will fall apart.

  • Karolina says:

    Would love to learn about your Croatia trip! The link in the post isn’t active.

  • Diana says:

    Thanks for the recipe, very Tasty!! I did have an issue, I was only able to make 2 crepes before the batter became too gelatinous to spread in the pan. I weighed all the ingredients, do you have any suggestions so that this doesn’t happen again? Thank you for all you do, you are an inspiration!!

  • C.C. says:

    I just tried this recipe myself and it’s F-A-N-T-A-S-T-I-C!! The texture, the neutral flavor and mouth feel. To me, it’s just like pasta. Seriously. And the simple fact that it’s pretty much zero carb and carnivore!! This “pasta” is phenomenal. Truly!! I’m doing strict carnivore including NO dairy this month but was wanting to try these so badly. I didn’t want to use any tomato or veg based sauce just to keep it as close to zero carb as possible, nor was I going to use any dairy based sauce (although an Alfredo would be divine – I’ll try that when I’m ready to introduce dairy again) so I decided to use EVOO, add some garlic & onion powders along with some dried Italian herbs & crushed red pepper flakes. I’m telling you… INCREDIBLE!! Let’s be honest, the only reason why people enjoy pasta is because of the stuff we put on it… nobody I know, enjoys just PLAIN pasta, right!!

    I do have a question: I, too, did experience a similar thing as Diana… I used just half the recipe and was able to make about 6 total but at around the 4th one, the mixture became too gelatinous to spread in the pan after sitting in my Nutribullet awaiting for my previous ones to cook. I also weighed all the ingredients precisely. I was wondering if this recipe of yours could be done with liquid egg whites? Maybe from a carton? If so, how much would you say? I’m asking since I know sometimes the powder form does tend to render a thicker “batter” than liquid whites. Just wondering if you think the liquid form would ruin the texture or taste? This way that you have here DOES NOT taste “eggy” AT ALL. This is phenomenal. Thank you for all you do, you are a continued inspiration!!

    • Maria Emmerich says:

      I’m so glad you liked it! This recipe is extremely precise and you cannot change ingredients or it won’t work.

  • Therese H says:

    Hi Maria. Just wondering what you think about the study on erythritol. I feel we need to know more about how the study was done and how healthy the participants were. So many variables and so hard to know if you can trust the studies. I love your cookbooks and have been following you for 6 years. Thanks for all your help!! Therese

  • Cynthia C in Colorado says:

    These noodles are fabulous! And I’m Italian! I’ve lost almost 60 lbs on keto and I love being able to have noodles. I used them with pork tenderloin with mushroom cream sauce. I made half a recipe so it didn’t get too gelatinous to spread in the pan. Thank you so much for such a wonderful recipe. I really am looking forward to trying some of your others.

  • Jennifer says:

    Can these be baked in the oven like your other protein noodles, Maria? I have a lot of egg white powder on hand so this looks great!

    • Maria Emmerich says:

      These turn out best when you follow the measurements and cooking instructions exactly as written 😉

  • Jenn says:

    Pro tip: I found it works best to blend the egg white powder, water and salt, then blend in the gelatin. When I added the gelatin to the water first, then measured other ingredients, it got very thick quickly and was hard to blend.

    This is a great option to the recipe with liquid egg whites, thanks so much!

  • Aimee says:

    This was awesome! My husband was skeptical but he was impressed, as well. Thanks for the keeper!

  • Sandra Wells says:

    Thank you, Maria, for yet another inspired recipe!
    Even though I am well-accustomed to cooking carnivore and very familiar with the noodle ingredients, which were weighed out precisely on a gram scale and blended thoroughly in my Vitamix, there was no way to make a thin crepe out of the thick mixture. The thinnest I could make was more like a slender pancake and could not be rolled up afterwards. They are nicely textured for noodles but in no way rollable.
    I tried adding more water but that seemed to break the mixture, instead I dropped the mixture by modest spoonfuls into robustly simmering beef broth to make a sort of dumpling.
    Could you advise on potential problems I am not seeing? I did use a very good nonstick pan and followed directions exactly.

    • Maria Emmerich says:

      Hmm I’m not sure. Did you let the batter sit? You have to work really fast or it does thicken up quite a bit. Sorry about that 🙏

  • Marydee says:

    What non-dairy carnivore sauces can I use with these?

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