by Carlos Spells | 4:06 pm

Who loves pasta!? Not everybody raise their hands at once. Pasta is what I would call a lazy person’s dream dish. It’s a whole meal that can be eaten with just 1 utensil. On 2nd thought, maybe you could argue that’s smart rather than lazy. Lol.

In any case, you would think having such convenience would really resonate with a guy like me butttttt it doesn’t. I typically find pasta to be overrated. From the pasta my mother made growing up (don’t tell her I said that) to the likes of a Maggiano’s or Olive Garden, I just found pasta to be overrated. It’s like 70% noodles, 20% sauce, and 10% meat. Ummmm no thanks. I’ll take the burger instead and make it bun less please.

On top of that, I always felt like pasta was a heavy dish. After I ate it, I was definitely in a food coma afterwards. (Insert nap here.) I have learned in hindsight that is a result of the body’s struggle to process such a heavy carb load when you are already insulin resistant.

Well, as I delved deeper into the ketogenic diet or should I say lifestyle, I found myself wanting to give pasta another try. My motivation came from others saying how keto is a limiting diet and you can’t have the foods you love…blah blah blah. So, I felt like I could prove the naysayers wrong while also creating a more enjoyable pasta experience for my family and I.

So, this is why I bring you the Shrimp and Andouille Sauage Pasta Bake…

Yes! Pasta Is Possible On The Keto Diet

I know what you are thinking. Yes. I said pasta. Yes. It is freaking good. No. It isn’t grain based pasta. Sheesh! We still have carbs to monitor around here for goodness’ sake. The best part about it all is that I don’t have to take a nap after eating. Oh yeah!

How do I get to have my pasta and keto too? The secret is with shirataki spaghetti from Pasta Zero. These noodles taste similar to the grain based noodles except they have 4g of carbs per/serving. That’s including the 3g of fiber which means it is only 1 net carb per serving. I’d definitely call that a win.

Oh, I am sure inquiring minds would like to see a pic so that’s why I’m dropping one below. You’re welcome! 🙂low carb pasta keto dietlow carb pasta keto diet

Enough Chit Chat, Let’s Get Cooking…

Meal and Prep Time: 30 minutes


  • 1 lb of raw shrimp (I used wild caught unpeeled shrimp)
  • 6 – 8 oz of diced Andouille sausage
  • 1/3 cup of heavy whipping cream
  • 16 oz of Pasta Zero (pictured above)
  • 4 tbsp of unsalted butter
  • 1.5 cups of shredded parmesan cheese (set aside 1/2 cup)
  • 1/2 tsp of Sea Salt to taste (I prefer Redmond Real Sea Salt)
  • 1/4 tsp of pepper
  • 1-24oz jar of Rao’s Homemade Arrabbiata Sauce
  • 1tbsp of Cajun Seasoning
  • 1 tbsp of olive oil
  • grated parmesan (optional)


  1. Use the olive oil and cajun seasoning to cook unpeeled raw shrimp on med heat for 5 min or until done. Note: I diced the shrimp after cooking and place to the side for later.
  2. Follow the “Preparation Tips” on the Pasta Zero packaging.
  3. In a separate non-stick sauce pan, place the prepped noodles and diced sausage in the pan and cook on med heat for 3 min. Be sure to stir frequently. This will cook off any excess water from the noodles while infusing the sausage flavor into them.
  4. From there, begin adding the shrimp, butter, 1 cup of parmesan cheese, heavy whipping cream, salt, pepper, and Rao’s sauce and cook on med-high heat until pasta starts to boil.
  5. Preheat oven to broil or 500 degrees
  6. Once the pasta has come to a boil, remove from heat and transfer over to 9×9 cooking pan.
  7. Add remaining parmesan cheese on top of dish and place in the oven until the top layer of cheese has browned.
  8. Once done, remove out the oven and let cool for about 5 to 10 min before enjoying.
  9. You could also add grated parmesan to individual servings if you love things cheesy like me.

keto diet meal prep idea pasta bakeketo diet meal prep idea pasta bake

Some Things To Consider…

Here are some things to consider:

  • I do not know what the macros are with this dish. If you want them, then calculate them as you prepare the dish. I do know the entire dish contains 22 – 24 grams of net carbs depending on the kind of heavy whipping cream used.
  • This will make plenty for a meal and some leftovers for later. Now that’s what you call meal prep.
  • If you enjoy a thicker sauce, use less Rao’s sauce or add grated parmesan to the mix to thicken it.
  • This also pairs really well with a salad dressed with olive oil, salt and lemon juice. So feel free to add one. Remember from my previous article on how to start a keto diet, I discuss how you want to strive for 7 to 10 servings of veggies a day.
  • Redmond Real Sea Salt is great for helping people on the keto diet keep their electrolytes up.

Go On! Give It A Try!

You now have a way to enjoy your pasta and health too. If you need a new meal ideas, now you have one to try. When you try it out, let me know. I want to hear from you.

If you know someone who could use a keto or low carb meal idea, please share with them or on your social media so they too can add some variety into their lifestyle.

If you have any comments or questions, feel free to let me know below.

Warm Regards,


Black N Keto

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