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Paleo Alternatives to Pasta friendly recipes-min

Paleo Alternatives to Pasta

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Pasta is one of the un-Paleo foods there is! Mainly made of the grain wheat, pasta generally contains gluten, which many people don't tolerate well. The lectin in the grains has an inflammatory effect on the gut, upsets the acid balance in the body and of course results in a spike in blood sugar levels. All in all, pasta is definitely one to avoid.

However, so many popular dishes contain or are based on pasta. But this doesn't mean you have to go without when you start eating a Paleo diet. There are lots of ways to substitute pasta with some great paleo friendly alternatives.Paleo Alternatives to Pasta friendly recipes-min

Noodles & Spaghetti

Kelp noodles are available in some health food shops. These seaweed noodles look just like regular noodles, but are far more nutritious.

Sweet Potato Vermicelli is found in some Asian stores. Made from sweet potato starch, it is more processed than other pasta alternatives, but a better option than regular pasta.

Zucchini noodles can be made yourself using a zucchini and a mandoline slicer, a julienne peeler or a spirooli spiralizer and cooking in some oil over a medium heat.

Spaghetti can be made from the spaghetti squash fruit. When this particular variety is cooked, a fork can be used to scrape out the flesh into spaghetti like ribbons.

Lasagne

A paleo lasagne can be made with alternating layers of zucchini (courgette) and eggplant instead of pasta sheets. Alternatively, try using alternating layers of sliced meat, such as ham or turkey for an extra meaty lasagne.

Ravioli

Use thin ribbons of zuchini or summer squash to wrap around your raviloi filling

Gnocchi

Use some mashed sweet potatoes, eggs and sweet potato flour to make your own gluten-free gnocchi.

Not quite pasta, but another SAD alternative is to replace rice with cauliflower rice.

Creative Ways to Recreate Your Favourite Pasta Dishes the Paleo Way

When you start following a Paleo lifestyle, giving up pasta can feel like a major sacrifice — especially if your go-to comfort meals have always involved lasagne, spaghetti bolognese, or creamy fettuccine. But with a bit of creativity, it’s surprisingly easy to reinvent your favourite dishes using Paleo-friendly ingredients that are just as satisfying and far more nourishing.

Rather than focusing on direct replacements, many Paleo eaters reimagine pasta-based meals from the ground up. The base of the meal can shift to roasted vegetables, protein-packed layers of meat, or lighter options like greens, keeping the spirit of the dish intact without the grain-based pasta.

Paleo Pasta Sauces That Shine Without the Pasta

A well-crafted sauce is the heart of any great pasta dish. Luckily, most sauces are naturally Paleo or easily adapted. Rich bolognese, slow-cooked ragu, homemade pesto, and creamy mushroom sauces are all packed with flavour and work beautifully over spiralised vegetables or roasted vegetable bases.

To keep it Paleo, skip the sugar that’s often added to commercial sauces. Use tinned tomatoes with no additives, or better yet, make your own sauce from fresh tomatoes, herbs, garlic, and olive oil. For creamy sauces, swap dairy cream for coconut cream or blended cashews for a satisfying, smooth finish.

One-Pan Paleo “Pasta” Bake

If you miss the comfort of a warm baked pasta dish, try creating a one-pan bake using your favourite protein (like chicken, lamb, or pork mince), zucchini noodles, a tomato or coconut-based sauce, and a topping of almond meal and nutritional yeast. This gives you all the warmth and heartiness of a traditional pasta bake without any grains or dairy.

Many Paleo followers also use thinly sliced sweet potato or pumpkin layers to build a gratin-style bake. Just be sure to pre-cook the veg slightly before layering, to ensure everything is tender and well-cooked once baked.

Paleo Mac and “Cheese” Alternatives

Macaroni and cheese might seem impossible to recreate without grains and dairy, but there are actually several satisfying ways to emulate the dish. A popular option is to use steamed cauliflower florets or chopped zucchini as the base, and coat with a creamy sauce made from blended cashews, nutritional yeast, coconut milk, and garlic powder. The result is a silky, cheesy-flavoured sauce that coats the vegetables beautifully.

You can also try a “cheese” sauce made from roasted butternut pumpkin, coconut milk, and mustard powder for a slightly sweet and savoury variation. Top with almond crumbs or toasted seeds for added crunch before baking.

Stuffed Vegetables for a Pasta-Free Twist

If you’re missing stuffed pasta like cannelloni or tortellini, try filling vegetables instead. Hollowed-out zucchinis, capsicums, mushrooms, or even tomatoes can be filled with ground meat, herbs, and Paleo sauces. These make for delicious, visually impressive meals with all the same comfort factor, minus the inflammatory grains.

Stuffed sweet potatoes are another great option — simply roast whole sweet potatoes, then slice and stuff them with bolognese, pulled pork, or pesto chicken. Add a drizzle of olive oil and fresh herbs to finish.

Asian-Inspired Paleo Noodle Bowls

Not all pasta cravings are Italian. If you’re a fan of Thai, Vietnamese, or Chinese noodle dishes, there are plenty of Paleo swaps that let you enjoy these bold, spicy flavours. Try kelp noodles tossed with sesame oil, shredded carrot, cucumber, and grilled chicken for a quick sesame noodle bowl. Or stir-fry spiralised daikon, carrot, and zucchini with tamari, garlic, ginger, and prawns for a grain-free pad Thai alternative.

For a ramen-style experience, use zucchini noodles in a rich homemade bone broth with boiled eggs, mushrooms, spinach, and your protein of choice. Finish with a drizzle of chilli oil or coconut aminos for extra flavour.

Tools to Make Paleo Pasta Prep Easy

Having the right kitchen tools can make a big difference when preparing Paleo pasta substitutes. Consider investing in:

  • A spiraliser: Perfect for making vegetable noodles out of zucchini, sweet potato, carrot, and cucumber.
  • A mandoline slicer: Helps create even, thin ribbons of vegetables for lasagne or ravioli-style dishes.
  • A julienne peeler: Ideal for quick and easy veg noodles without needing extra storage space.
  • A high-powered blender: Useful for making silky sauces, cashew creams, and coconut-based “cheese” sauces.

These tools aren’t essential, but they can save time and help you stay inspired in the kitchen as you recreate meals you love in new, health-supporting ways.

Paleo Pasta Tips for Families and Kids

Transitioning children away from traditional pasta can be tricky, but not impossible. The key is to find alternatives that are visually familiar and gently ease their taste preferences over time. Spiralised zucchini tossed with Paleo bolognese or creamy avocado sauce often wins them over without too much resistance.

Another approach is to serve dishes with two versions side by side — one using traditional pasta and one using veggie noodles — allowing kids to try both and develop a preference. Over time, most families find they don’t miss the boxed pasta at all.

Final Thoughts

Pasta may be off the table on a Paleo diet, but that doesn’t mean you have to give up the meals and flavours you love. With a little creativity and the right substitutions, you can enjoy comforting, delicious dishes that are even more satisfying — and nourishing — than their traditional counterparts.

Have you found an amazing Paleo pasta alternative or recipe? Share it in the comments below — I’d love to hear how you’ve adapted your favourite meals to fit your Paleo lifestyle!

Paleo diet friendly pet food animals dogs cat grain free-min

Paleo Pet Food

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I'm looking after some dogs at the moment, in the owners home. I'd assumed animal nutrition – Pet Food – would be difficult to get wrong – but I couldn't have been more incorrect with that assumption.

Surely dogs are supposed to eat raw meat? That would make a lot of sense, as in the wild what else would they eat?

The tins of dog food we've been left contain the following ingredients:
Meat including chicken, beef, lamb and pork; vegetables; vegetable protein; pasta; vegetable oil; cereal; gelling agents; gluten; vitamins & minerals; vegetable fibre; flavours; colouring agents.
Looking at some other brands of Pet Food, these certainly aren't the worst either.

We've also been instructed to boil up pasta and add it to the food to keep the weight of the dogs down. This is, apparently, on instruction of the vet. I can't think of a single good reason to give animals pasta.

Sadly as these aren't my dogs I can't change their menu, but it has made me wonder how different the dogs would be on a different diet – and what the ingredients in their food is doing to them?

Why Pet Food Ingredients Matter More Than You Think

Most commercial pet foods are formulated for convenience, long shelf life, and mass production — not necessarily the long-term health of the animal. Just like with processed human food, these products often prioritise cost and palatability over quality. While the label might show a high percentage of meat, the fine print often tells a different story.

Take a closer look, and you'll likely see vague ingredients like “meat derivatives” or “animal by-products.” These may include offcuts, organs, or even unidentifiable parts of multiple animals, all processed at high heat, reducing nutritional integrity. Add to that grain fillers, artificial colours, preservatives, thickeners, and sweeteners, and you’ve got a product that may keep your pet alive — but not necessarily thriving.

The Case for a Species-Appropriate Diet

Dogs, while technically omnivores, evolved primarily as carnivorous scavengers. Their teeth, jaw motion, and short digestive tracts are all designed for digesting animal protein, fat, and bones. Cats are even more strict in their requirements — they are obligate carnivores, meaning they must eat meat to survive.

Feeding them diets high in pasta, cereal, or vegetable protein goes completely against their biology. Just as humans feel better avoiding ultra-processed food, pets benefit immensely from eating closer to what their bodies are designed for. When pets are transitioned to a more natural, species-appropriate diet, many owners report improved coat health, reduced allergies, better breath, increased energy, and even behavioural improvements.

What is a Raw or Whole-Food Pet Diet?

Raw feeding is based on the principle of mimicking what a dog or cat would eat in the wild — fresh meat, organs, bones, and a small amount of plant matter. A typical raw dog diet might include:

  • Raw meaty bones (chicken necks, lamb ribs, turkey wings)
  • Muscle meat (beef, lamb, kangaroo, chicken, etc.)
  • Organ meats (liver, kidney, heart — small amounts)
  • Blended vegetables like leafy greens, carrots or zucchini (optional)
  • Eggs and occasional fish for variety

For cats, the focus is almost entirely on meat and organs, without vegetables or grains. It's important to ensure variety and balance — especially with calcium from bones or added supplements — but when done correctly, this approach supports overall wellbeing far more effectively than dry kibble or tinned food ever could.

Common Issues with Commercial Pet Foods

Many of the health problems we see in pets today are likely linked to their highly processed diets. Consider the parallels with the Standard Australian Diet — high in carbs, additives, and low-quality oils. Pets are now commonly suffering from:

  • Allergies and chronic itching
  • Obesity and related joint issues
  • Pancreatitis and inflammatory conditions
  • Digestive issues, including diarrhoea and constipation
  • Dental disease from dry biscuits marketed as teeth-cleaning

It’s no surprise that when pets are moved onto a real food diet, these symptoms often improve dramatically. Just like humans, animals thrive on nutrient-dense food that hasn’t been stripped of its goodness through extreme processing.

Why Some Vets Still Recommend Pasta

While many vets are open-minded and nutrition-focused, the curriculum in most veterinary schools includes very little in-depth study of real food feeding. Instead, students are often taught nutrition through pet food industry representatives, leading to a bias toward big-brand processed pet foods.

Veterinarians may recommend foods like pasta or grains in an attempt to manage weight by increasing volume without increasing calories. But this often masks the underlying issue — inappropriate food choices in the first place. High-carb fillers can spike blood sugar, increase inflammation, and leave pets undernourished despite appearing well-fed.

Making the Switch to Natural Pet Food

If you’re considering transitioning your pet to a real food or raw diet, it’s best to do it gradually. Start by adding small amounts of raw or gently cooked meat to their current meals and slowly reduce the processed food over the course of a week or two. Make sure you research the right ratios and, if necessary, consult a holistic or integrative vet who specialises in nutrition.

Many pet owners find success with homemade raw meals, but there are also several Australian companies offering pre-made, balanced raw meals that are ready to serve. Look for options that contain identifiable ingredients — real meat, organs, vegetables (if applicable), and no fillers, colours, or preservatives.

What About Cost and Convenience?

While it might seem like feeding your pet a raw or whole-food diet would be more expensive, it often works out comparable in the long run. Consider this: you’re likely to save on vet bills, medications, and expensive specialty foods designed to treat symptoms caused by poor nutrition.

Buying meat in bulk, using cuts not in high demand for human consumption, and rotating ingredients helps keep costs down. You can also prepare meals in advance and freeze them in portions, making the process efficient and budget-friendly.

Pets Thrive on Real Food

Switching to a more natural diet can be one of the most rewarding things you do for your pets. It’s not about being extreme or striving for perfection — it’s about acknowledging that just like us, animals are biologically designed to eat real food. They deserve the same care and attention we give ourselves when it comes to nutrition.

If you're dog-sitting or caring for someone else's pet, you may not have control over what they eat — but you can start the conversation. Share what you've learned and how you've seen positive changes in your own pets. The more people begin to question the contents of commercial pet food, the more the industry will be pushed to evolve.

Whether you feed your pets a fully raw diet or simply add more whole food elements to their meals, every small step matters. Just like humans benefit from trading packets for produce, your pets will too.

Have you got dogs, cats or other pets? What Pet Food do you feed them? I'd love to hear what happened if you changed their diets to a more natural way of eating.

Paleo diet friendly pet food animals dogs cat grain free-min