Keto Pasta That Cooks Just Like Real Pasta (Lupin Flour Dough)

Pasta Dough

For Cooking and Serving

Pantry swaps

Method

1. Whisk the dry ingredients together in a bowl: vital wheat gluten, lupin flour, salt, and xanthan gum.
2. Beat one large egg lightly, then add it to the dry mixture.
3. Add the extra virgin olive oil and room-temperature water, and beat until the dough comes together in big clumps.
4. Knead the dough briefly to minimize cracks, then form it into a ball.
5. Cut the dough into 4 equal portions and shape one portion into a disc.
6. Roll the disc out as thin as possible between two sheets of parchment paper – the dough is firm, so it takes some elbow grease (a pasta machine makes this much quicker).
7. Trim the edges, then cut the sheet into spaghetti or fettuccine, separating each piece as you go so nothing sticks together. Thinner strips take much longer to cut.
8. Lay the cut pasta out on a sheet of baking paper and let it dry out overnight on the benchtop – this step determines whether the pasta holds together when cooked.
9. Boil a pot of salted water (two pinches of salt per serving), add the pasta, and stir once so it does not stick. No oil is needed in the water. Cook for about 5 minutes total.
10. Drain the pasta, transfer it to an oven-proof dish, top with cheese and garnishes, and bake at 180 C (350 F) for about 15 minutes until the cheese has browned to your liking.

Notes

Servings: 4 (per serving, estimated). Per serving: ~275 kcal, ~38 g protein, ~8 g fat, ~11 g fiber. Macros are estimated from package-label/USDA per-100 g data for vital wheat gluten, lupin flour, xanthan gum, egg, and olive oil; the video does not state nutrition. The estimate covers the pasta dough only and excludes the cheese topping, garnishes, and any sauce.

Quantities: all dough amounts are exact from the narration – 122 g (2/3 cup) vital wheat gluten, 122 g (1/2 + 1/3 cup) lupin flour, 10 g (2 tsp) salt, 1 g (1/4 tsp) xanthan gum, 1 large egg, 12 ml (1 tbsp) extra virgin olive oil, and 88 ml (3 fl oz) water. Estimated: the boiling water amount, cheese, and garnishes are not stated in the video.

Drying is the make-or-break step: the cut pasta must dry out overnight on the benchtop. The recipe is adapted from idontsugarcoat.com, which uses a dehydrator; Cook with Mel adapted it so home cooks do not need extra machines. The dough has a firm structure, so you will not need to flour your hands or the dough while cutting.

Vital wheat gluten is the gluten extracted from wheat – not the whole wheat – so it is keto friendly, but if you are gluten intolerant you will be allergic. The cooked pasta holds its shape like regular pasta: it does not melt into the sauce, and the creator compares it side by side with regular fettuccine. She suggests saving some fettuccine for carbonara.

Source: Cook with Mel, “Keto Pasta | This is a GAME CHANGER! | Lupin Flour | just like regular pasta” (YouTube).