Kohlrabi Noodles (Spiralized Low-Carb Pasta)

If you love pasta but want to cut down on refined carbohydrates, kohlrabi noodles might just become your new favorite culinary revelation. While vegetable noodles have dominated dinner tables for years, traditional options like zucchini noodles often leave much to be desired, quickly turning into a watery pool at the bottom of your bowl. Spiralized kohlrabi, on the other hand, delivers an authentic al dente bite, a clean flavor profile, and outstanding nutritional benefits that make it an unmatched pasta substitute.

Whether you are seeking a fresh weeknight dinner or building an arsenal of vegetable-forward staples, learning how to make this simple vegetable noodle will permanently upgrade your low-carb cooking routine.

Why Kohlrabi Noodles Work

The biggest complaint about vegetable noodles is texture. Zucchini is roughly 95% water; the moment heat or salt touches it, its cellular walls collapse, dumping liquid into your sauce and turning limp within seconds.

Kohlrabi (Brassica oleracea var. gongylodes) behaves entirely differently. As a member of the cruciferous family, its dense, bulbous stem has a firm, tightly bound cellular structure similar to broccoli stems or cabbage hearts. When cut into ribbons or strands, it maintains structural integrity under heat. You can sauté it in butter, simmer it in marinara, or toss it with heavy dressings, and it will retain a satisfying, toothsome chew.

From a culinary standpoint, kohlrabi is also uniquely neutral. When raw, it possesses a mild, peppery-sweet crunch reminiscent of a cross between a radish and an apple. Once gently cooked, those sharp brassica notes mellow into a subtle sweetness that readily absorbs whatever seasoning you throw at it. For anyone following a ketogenic protocol, enjoying kohlrabi on keto provides the comforting mouthfeel of traditional pasta without kicking you out of ketosis. Furthermore, because it is packed with dietary fiber and water while keeping calories remarkably low, utilizing kohlrabi for weight loss allows you to eat voluminous, satisfying portions without caloric overload.

The Best Tools: Spiralizer, Julienne Peeler, or Mandoline

Creating long, beautiful vegetable strands requires the right equipment. Depending on what you already own, here is how the top three kitchen tools compare for making kohlrabi noodles:

1. Countertop Spiralizer (The Best Choice)

A classic crank-operated countertop spiralizer is the gold standard. Because kohlrabi bulbs are dense and spherical, mounting them horizontally on a stable, suction-cupped base gives you the leverage needed to turn the crank smoothly.

• Pros: Produces continuous, spiraling strands that mimic spaghetti or fettuccine; fast; handles firm vegetables with ease.
• Cons: Takes up cabinet space and requires cleaning several component parts.

2. Handheld Julienne Peeler (The Budget Pick)

A julienne peeler looks like a standard Y-peeler outfitted with tiny serrated teeth along the blade. You simply pull the blade down the side of the bulb to shave off matchstick ribbons.

• Pros: Inexpensive, fits inside any utensil drawer, and requires minimal cleanup.
• Cons: Yields shorter strands (more like shredded cabbage or short angel hair) and requires significant wrist effort on dense bulbs.

3. Mandoline with Julienne Attachment (The Speed Pick)

If you already own a mandoline slicer equipped with a tooth blade, you can run the trimmed kohlrabi down the runway to generate straight, uniform matchsticks.

• Pros: Extremely fast and yields uniform ribbons for stir-fries and cold slaws.
• Cons: Can be dangerous if you do not use the hand guard; does not produce curly “pasta-like” spirals.

How to Spiralize Kohlrabi

Transforming a knobby, alien-looking bulb into graceful strands of pasta takes only a few minutes once you understand the basic prep steps.

Step 1: Select the Right Bulb

Choose small-to-medium bulbs, ideally about 3 to 4 inches (7.5 to 10 cm) in diameter—roughly the size of a tennis ball or baseball. Oversized kohlrabi (softball-sized or larger) often develops a tough, woody core that will stall your spiralizer blade and produce stringy, unpleasant noodles. Look for bulbs that feel heavy for their size with smooth, unblemished skin.

Step 2: Peel Thoroughly

You cannot skip peeling. The exterior skin and the fibrous layer directly beneath it are far too tough to chew, even after cooking. Before spiralizing, you must properly peel and prepare kohlrabi by slicing off the top stem and bottom root end to create two flat, stable surfaces, then using a sharp chef’s knife or heavy-duty vegetable peeler to shave away all traces of the outer green or purple rind until you reach the pale, crisp interior flesh.

Step 3: Trim and Mount

Cut the peeled bulb in half crosswise if it is especially round, creating flat ends on both sides. Align the center of the kohlrabi with the core cylinder of your spiralizer, press the pronged handle firmly into the other end, and apply steady, forward pressure as you rotate the crank.

Step 4: Trim the Length

Spiralizers can produce noodles several feet long. Use kitchen shears to snip the strands every 8 to 10 inches (20 to 25 cm) as they emerge so they are easy to portion, toss, and eat.

Cook Them or Serve Raw?

One of the greatest strengths of this vegetable is its culinary versatility: you do not actually have to cook spiralized kohlrabi to enjoy it.

Serving Them Raw

Raw kohlrabi noodles shine in warm weather. They offer a crisp, refreshing snap that makes them an exceptional base for cold Asian-style salads, chilled peanut noodles, or slaws. If you are serving them raw, simply toss them with your dressing 10 to 15 minutes before serving; the salt and acid in the dressing will lightly tenderize the noodles without stripping away their crunch.

Cooking for a Classic Pasta Texture

If you want an authentic alternative to boiled wheat pasta, a brief flash of heat transforms the firm vegetable into a tender, pliable strand that holds sauce beautifully. Here are the two best cooking methods:

• Quick Sauté (Recommended): Heat 1 tablespoon (15 ml) of olive oil or butter in a wide skillet over medium-high heat. Add the noodles and toss continuously with tongs for 2 to 4 minutes. You want them to soften slightly while retaining a delicate al dente core. Do not overcook them; cooking past the 5-minute mark will cause them to lose their pleasant bite. This method also works exceptionally well when tossing spiralized strands directly into a quick kohlrabi stir-fry alongside your favorite proteins.
• Flash Blanching: Bring a pot of salted water to a rolling boil. Drop the noodles in for exactly 60 to 90 seconds. Immediately drain them through a colander and shake off all excess water. Avoid soaking or leaving them in hot water.

Three Quick Sauces for Kohlrabi Noodles

Because kohlrabi carries a gentle, slightly sweet earthiness, it harmonizes with rich fats, acidic tomato bases, and bold aromatics. Try these three effortless sauces designed to highlight the vegetable’s natural qualities.

1. Garlic Herb Butter

This simple preparation is the ultimate everyday side dish, pairing perfectly with grilled chicken, steak, or roasted fish. It also serves as an excellent introduction to classic kohlrabi pasta variations.

• Ingredients:
  • 4 cups (400 g) spiralized kohlrabi
  • 2 tbsp (30 g) unsalted butter
  • 2 cloves garlic, finely minced
  • 1/4 cup (25 g) freshly grated Parmesan cheese
  • 1 tbsp (4 g) fresh chopped Italian parsley
  • Kosher salt and freshly cracked black pepper to taste
  • Pinch of red pepper flakes
• Directions:
  1. Melt the butter in a large skillet over medium heat. Add the garlic and red pepper flakes, sizzling for 60 seconds until fragrant but not browned.
  2. Add the spiralized kohlrabi to the skillet. Toss continuously with tongs for 3 minutes until tender-crisp.
  3. Remove from heat. Fold in the Parmesan and fresh parsley. Season with salt and black pepper, then serve immediately.

2. Creamy Sesame-Peanut Sauce (Raw or Warm)

This sauce turns raw or lightly warm noodles into a satisfying, takeout-inspired bowl with vibrant texture.

• Ingredients:
  • 4 cups (400 g) spiralized kohlrabi
  • 3 tbsp (48 g) creamy natural peanut butter (or almond butter)
  • 1 tbsp (15 ml) toasted sesame oil
  • 1.5 tbsp (22 ml) low-sodium tamari or soy sauce
  • 1 tbsp (15 ml) fresh lime juice
  • 1 tbsp (15 ml) warm water (plus more to thin)
  • 1 tsp (5 ml) maple syrup or honey (omit for strict keto)
  • 1 tsp grated fresh ginger
  • Garnish: toasted sesame seeds, sliced scallions, and crushed peanuts
• Directions:
  1. In a small bowl, whisk together the peanut butter, sesame oil, tamari, lime juice, water, sweetener, and ginger until completely smooth. Add an extra splash of warm water if the sauce is too thick.
  2. Place raw or flash-sautéed kohlrabi noodles in a large mixing bowl.
  3. Pour the peanut sauce over the strands and toss until thoroughly coated. Let sit for 10 minutes to absorb flavor.
  4. Garnish with sesame seeds, scallions, and crushed peanuts before serving.

3. Classic 15-Minute Tomato-Basil Marinara

When you crave comfort food, a vibrant red sauce over spiralized kohlrabi provides all the satisfaction of spaghetti night without the post-meal sluggishness.

• Ingredients:
  • 4 cups (400 g) spiralized kohlrabi
  • 1.5 cups (360 ml) high-quality canned crushed San Marzano tomatoes
  • 1 tbsp (15 ml) extra-virgin olive oil
  • 2 cloves garlic, thinly sliced
  • 4-5 fresh basil leaves, torn
  • Sea salt and cracked black pepper to taste
• Directions:
  1. Heat olive oil in a saucepan over medium heat. Add the sliced garlic and cook for 1 minute until fragrant.
  2. Pour in the crushed tomatoes, bring to a gentle simmer, and cook uncovered for 10 to 12 minutes to thicken and concentrate the sugars. Stir in torn basil, salt, and pepper.
  3. In a separate skillet, sauté the kohlrabi noodles in a splash of olive oil for 2 to 3 minutes.
  4. Transfer the noodles to a serving bowl, ladle the hot marinara over the top, and finish with a drizzle of olive oil and fresh cracked pepper.

Carbs vs. Regular Pasta: The Nutritional Difference

The nutritional gulf between traditional grain-based pasta and vegetable noodles is substantial. For anyone tracking macronutrients, managing blood glucose, or looking for lighter alternatives, the data speaks clearly.

According to nutritional profiles provided by USDA FoodData Central, 100 grams of cooked enriched spaghetti contains approximately 31 grams of total carbohydrates and under 2 grams of dietary fiber, yielding nearly 29 grams of net carbs. In contrast, 100 grams of raw kohlrabi contains roughly 6.2 grams of total carbohydrates and 3.6 grams of dietary fiber, resulting in just 2.6 grams of net carbohydrates.

Metric (Per 100g Serving)	Cooked Enriched Spaghetti	Spiralized Kohlrabi
Calories	~158 kcal	~27 kcal
Total Carbohydrates	31 g	6.2 g
Dietary Fiber	1.8 g	3.6 g
Net Carbohydrates	29.2 g	2.6 g
Vitamin C	0 mg	62 mg (69% DV)

By swapping traditional pasta for a standard 2-cup (approx. 200 g) serving of spiralized kohlrabi, you eliminate over 50 grams of net carbs and nearly 250 calories from your meal while boosting your intake of essential micronutrients, particularly vitamin C and potassium.

Storage and Make-Ahead Tips

Spiralized vegetables can be finicky to store, but kohlrabi’s low surface moisture makes it one of the easiest meal-prep options available.

• Refrigeration: Store raw spiralized kohlrabi in an airtight glass container or zip-top bag lined with a dry paper towel. The paper towel absorbs ambient moisture, keeping the strands crisp and firm for up to 5 days.
• Do Not Freeze Raw: Freezing raw kohlrabi noodles is not recommended. The freezing process expands water crystals inside the plant cells, which permanently damages the cell walls. Once thawed, the noodles will release excess liquid and turn into a soggy, stringy mass.
• Reheating Leftovers: If you have already cooked your noodles with sauce, store leftovers in the refrigerator for up to 3 days. Reheat them gently in a skillet over medium heat rather than the microwave to preserve their texture.

Try this simple kohlrabi noodle recipe for your next weeknight dinner, and you may find that traditional pasta rarely crosses your shopping list again.

Frequently Asked Questions

What do kohlrabi noodles taste like?

Kohlrabi has a very mild, pleasant taste. Raw, it tastes like a sweeter, less pungent broccoli stem mixed with a hint of radish or turnip. When cooked, the cruciferous bite disappears completely, leaving a mild, lightly sweet vegetable canvas that carries the flavor of any sauce you apply.

Can you leave the skin on when spiralizing kohlrabi?

No. The exterior skin of kohlrabi contains tough, fibrous structural layers that remain leathery and inedible even after boiling or sautéing. Always peel the bulb thoroughly with a sharp knife or Y-peeler until you expose the light, tender flesh underneath.

Why are my kohlrabi noodles tough?

Tough noodles usually indicate one of two things: either the bulb was too large and contained a woody core, or the outer fibrous layer was not peeled deeply enough. To avoid this, select medium bulbs around 3 inches (7.5 cm) wide and cut away all hints of the tough rind before running the vegetable through your spiralizer.

Can I boil kohlrabi noodles like regular pasta?

You can, but only for a very short duration. Boil them in salted water for no longer than 60 to 90 seconds. Boiling them longer will cause them to waterlog and soften beyond the ideal al dente stage. Sautéing them in a skillet with oil or butter is generally the preferred cooking method.