Hearts of palm are tender, mildly flavored vegetable “spears” harvested from certain palm trees. They are low in net carbs and are popular in low-carb cooking as a pasta or rice-like substitute (especially in salads, “noodles,” and bowls). They fit low-carb, keto (portion-aware), and diabetic-friendly eating.

Quick Carb Snapshot

  • Carbs (per 100 g): ~4–6 g total, ~2–4 g net
  • Carbs (standard portion): ~2–4 g net per 1 cup sliced
  • Glycemic Index: Low
  • Similar Low-Carb Options: Artichoke hearts, zucchini noodles
  • Blood Sugar Impact: Lower
  • Keto-Friendly? Yes

Key Traits

  • Texture: Tender-crisp, slightly fibrous
  • Flavor: Mild, slightly briny (canned)
  • Carb Impact: Low
  • GI / GL Notes: Low impact; fiber supports steadier response
  • Common Uses: Salads, “pasta” salads, bowls

How to Prepare Hearts of Palm

Hearts of palm can be purchased whole, sliced, or already cut into pasta- or rice-shaped pieces. For packaged hearts of palm pasta or rice, drain the product and rinse it thoroughly under cold running water. Rinsing helps reduce the briny flavor from the packing liquid.

Hearts of Palm Pasta

After rinsing and draining, hearts of palm pasta can be eaten as-is or warmed briefly. For a softer texture, add the noodles to a skillet with your sauce and cook over medium heat for about 3–5 minutes. Avoid prolonged cooking, which can make the noodles overly soft.

Hearts of palm pasta works well with marinara, pesto, Alfredo, meat sauces, and other flavorful sauces. Because the noodles do not contain starch like traditional pasta, they will not thicken or absorb sauce in the same way.

Hearts of Palm Rice

Drain and rinse hearts of palm rice, then sauté it in a skillet over medium-high heat for about 3–5 minutes. Cooking it uncovered helps remove excess moisture. Season it as you would rice and serve it with stir-fries, curries, burrito bowls, skillet meals, or other dishes normally served over rice.

Using Hearts of Palm as a Pasta or Rice Substitute

Use about 1 cup of hearts of palm pasta or rice in place of 1 cup of cooked pasta or rice. Hearts of palm has a mild, slightly tangy flavor and a firmer texture than many vegetable-based substitutes.

Hearts of palm does not contain the starch found in traditional pasta and rice. It is less suitable for recipes that depend on starch for thickening, binding, or absorbing significant amounts of liquid.

Quick Tip: Rinse hearts of palm thoroughly before using it. If the flavor is still stronger or more acidic than you prefer, soak it in cold water for several minutes, then drain well before cooking.

Best For

  • Low-carb salads and bowls
  • “Pasta” swaps (sliced or noodle-cut)
  • Quick no-cook meals

Avoid For

  • If you dislike canned/briny flavors
  • Very sodium-sensitive diets (rinsing helps)
  • Overcooking (can get soft)

Why Choose Hearts of Palm for Low-Carb Eating

Texture & Structure

  • Provides “noodle-like” bite without starch
  • Holds shape in salads and light sautés
  • Doesn’t absorb sauce like pasta, but carries flavor well

Flavor & Nutrition

  • Low net carbs
  • Lower calories than pasta and rice
  • Good volume for low-carb plates

Storage & Shelf Life

Pantry

Unopened cans/jars are pantry-stable.

Cooked

Once opened, refrigerate in a sealed container and use within 3–5 days.

Signs It Has Gone Bad

  • Off smell
  • Slime or excessive softness
  • Mold

Allergy & Dietary Flags

  • Gluten-Free: Yes
  • Nuts: No
  • Nightshade: No
  • Vegan / Vegetarian: Yes

Often compared to artichoke hearts and zucchini noodles, hearts of palm are a low-carb pasta-like swap for bowls and salads.

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