Atkins Diet Recipe: Low Carb Pasta Carbonara (IF)


Atkins Diet: Low Carb Pasta Carbonara (IF)

I was inspired by my daughters’ birthday meal at the Olive Garden this year.  One of them had their pasta carbonara, which featured a rich bacon cream sauce.  I knew that sauce would be ideal on a low carb lifestyle, so I set out to replicate the flavors of that meal.  I think I came pretty close with the recipe below.  I tested a couple different “pastas” in my day from Dreamfields (whose carb counts I no longer believe), shirataki or miracle noodles (whose texture and smell leave something to be desired), Italian faux rice (minced Cauliflower with garlic, olive oil, and Italian spices), and spaghetti squash. In this recipe, I used the spaghetti squash method, but the faux rice worked well too.

Low Carb Pasta Carbonara (IF)
Recipe Type: Entree
Author: Kent Altena
Prep time: 5 mins
Cook time: 30 mins
Total time: 35 mins
Serves: 6
Rich low carb Italian sauce – inspired by Olive Garden
  • 8 slices bacon
  • 1/2 small onion, diced
  • 2 cloves garlic
  • 1/4 cup white wine (optional)
  • 4 eggs, beaten
  • 1/2 cup Parmesan cheese, grated
  • 1/4 cup heavy cream
  • 1/4 cup water, as needed
  • 1/8 tsp black pepper
  • 1/8 tsp salt
  • 1/8 tsp parsley
  1. Quarter one spaghetti squash. In a large pot of boiling salted water, place spaghetti squash for 20-30 minutes until the stringy inside easily flakes out.
  2. In a large frying pan, cook bacon until crispy and set aside. Remove all but 2 tbsp of bacon fat from pan. Cook onions until translucent. Add garlic, and cook one more minute. Add white win if desired, and reduce to desired consistency.
  3. Add chopped bacon and spaghetti squash back to frying pan. Add beaten eggs, continuously stirring until beginning to set. Add cheese, cream, and water. Stir into well incorporated and “noodles” are covered.
  4. Serve with dash of parsley and Parmesan cheese.
Serving size: 1/2 cup Calories: 170 Calories Fat: 12.1 Carbohydrates: 3 Fiber: .3 Protein: 10.2

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7 Responses to Atkins Diet Recipe: Low Carb Pasta Carbonara (IF)

  1. Nina says:

    Many thanks Kent. I’ll try this when spaghetti squash becomes available. Carbonara was my favourite in the days when I still ate pasta.


  2. Hi, Kent.

    I couldn’t figure out an email address for you, so I hope you see this. I just wanted to let you know I posted a five-star review of “Low-Carbing Among Friends” at and at one of my blogs:

    Over the next month, I’ll post the review at my two other blogs: Advanced Mediterranean Diet and PaleoDiabetic.

    Very well done. Congratulations!


  3. Karen says:

    Glad to have found you!
    A question tho. How many carbs I see other nutrients but not the carb count

  4. puglover says:

    I just came across your site and I am encouraged by all your recipes, hope to start induction phase as soon as I can get a good feeling for shopping list for the next two weeks. I am confused by the carb counts. Carbonhydrates say 12.1 in breakdown, minus 3 grams of fiber, would be 9 Carbs total, how am I not seeing the 3 g Carbs you say. I have similar problem with other recipes. Appreciate your feedback.

    • admin says:

      It reads:
      Fat: 12.1g
      Carbs: 3g
      Fiber: .3g
      Protein: 10.2g

      It’s a bit confusing I realize, but that is something I have asked the plugin author to fix.

Comments are closed.