Waving goodbye to pasta can be one of the hardest parts of living a low-carb, gluten-free or keto life. But what if there was a way to keep your lifestyle and your noodles? Enter these delicious shirataki noodle recipes.
Shirataki noodles are translucent, gelatinous noodles native to Japan. They’re also a low-carb lifesaver to many. Made from konnyaku from the Japanese konjac yam (also known as devil’s tongue or elephant yam), shirataki noodles consist of mostly water and glucomannan fiber.
Plus, they are almost completely calorie- and carb-free, and quite alkaline. (Though they aren’t a zero-calorie food.) Used in Asian cuisine for centuries, America is just starting to find out about this “miracle noodle,” and you can find shirataki noodles in many keto recipes.
If you’ve been curious about these low carb noodles, but aren’t sure where to start, dig into these easy and delicious shirataki noodle recipes for inspiration.
What makes shirataki noodles so special?
Aside from their keto diet macros, shirataki or konjac noodles don’t cook like other pasta. They are tasteless but can have a distinct smell straight out of the package. If you’re a first-time user of shirataki, you may notice a fishy or mushroom smell when you open the package.
All you need to do to combat any odors is follow the instructions on the bag. This often includes rinsing the noodles under running water first, and then “dry roasting” them in a pan. You can also place the noodles in boiling water after rinsing if the noodles are for a soup or cold dish such as soba.
While they have a different texture than regular pasta (they’re more akin to rice noodles), shirataki noodles soak up the flavor of whatever you add them to, making them the perfect keto pasta base for a wide variety of dishes.
Shirataki noodle stir fry recipes
Just because you’re living a keto or Bulletproof lifestyle doesn’t mean you have to give up pad Thai.
This simple keto pasta recipe includes a shot of Brain Octane C8 MCT Oil, cashew butter, coconut aminos and zero-carb shirataki noodles.
Unlike other heavy noodle dishes, you’ll actually want to get up off your couch and do something after this meal.
Move aside, peanut sauce! This dish includes broccoli, carrots and cabbage on top of a shirataki base, but honestly, you could use whatever veggies you have on hand.
The fun part of this recipe is the simple almond butter sauce, making it safe for those allergic to peanut butter.
While this recipe from Healthy Nibbles & Bits uses shirataki noodles made from tofu, konjac-based shirataki are a perfect keto-friendly substitute.
Full-fat coconut milk and yellow curry make a creamy, dairy-free base sauce for this recipe, while lemongrass and ginger add fresh flavor and anti-inflammatory benefits.
If you can do nightshades, garnish with optional red pepper flakes for a little kick.
A great side dish, this “curry” from Miracle Noodle is made with steamed broccoli and a good serving of turmeric (a potent anti-inflammatory spice). Coconut milk and ginger combine to complete this classic Thai-style curry.
Not following a vegan diet? Chicken would be a great lean protein addition to this dish.
Shirataki pasta recipes
This light keto shirataki noodle recipe has a great depth of flavor thanks to grass-fed butter and gelatin, an entire lemon and a whole bunch of fresh herbs.
Best of all, it has just two net carbs.
Is it possible to enjoy fettuccine alfredo and still stay keto? It certainly is! While this dairy-free alfredo recipe from Tana Amen calls for cashew cream. If you don’t do cashews, try using salted cauliflower that’s been steamed and then blended.
It provides the same satisfyingly creamy flavor and consistency, with just 5 grams of net carbs.
Buttered noodles are a favorite with toddlers everywhere, but if we’re being honest, they’re pretty darn good at any age.
This super simple recipe from Healthy Recipes is literally just shirataki noodles and butter, with a few spices thrown in (meaning, virtually zero carbs per serving).
Top with parmesan cheese if you tolerate dairy.
This shirataki noodle recipe from Low Carb Maven calls for chicken breast, but pasture-raised beef or pork would work just as good nestled in creamy coconut milk, fresh basil and a homemade sweet and sour sauce.
A perfect recipe for meal prepping keto pasta (just 5 grams of net carbs per serving), you can make it in 25 minutes and easily divide into containers for the rest of the week.
This refreshing recipe comes from Noshing With the Nolands. Grab a slaw mix from the grocery store, whip up a simple homemade dressing (swap the canola oil for coconut oil) and add your cold shirataki noodles. Skip the honey or add a liquid alternative sweetener if you’re keeping keto, and you may want to swap the rice vinegar with apple cider vinegar if it doesn’t fit in your macros.
If nightshades are no-go, use zucchini instead of bell peppers. While the original recipe calls for tofu shirataki noodles, shirataki made from white yam is a perfect substitute.
If it’s ever too hot to cook, this shirataki fettuccine noodle bowl from Miracle Noodle is the perfect simple meal. Steamed veggies, steamed sweet potato and chicken come together quickly and easily.
Note: “Dry roasting” the shirataki noodles in a pan is the best way to prepare it for this recipe.
Since the Chilean sea bass in this recipe from Miracle Noodle can be high in mercury, swap it out for seafood like wild trout or salmon if you’re concerned about your mercury intake.
Try coconut cream instead of heavy cream for this shirataki noodle recipe if you don’t tolerate dairy, and adjust the black pepper for taste. We recommend using high-quality, whole peppercorns and grinding them yourself.
Shirataki noodle soup recipes
Packed full of vegetables, this savory ramen can easily be altered to meet your macros.
Add pork or chicken to increase protein, omit or reduce the shredded carrots and sub the zucchini noodles with shirataki for even lower carbohydrates.
This keto-friendly pho from Resolution Eats is full of spicy goodness thanks to cinnamon, coriander, cilantro and coconut aminos—all with just 2 grams of net carbs.
These shirataki noodles call for beef broth, but feel free to use your own homemade bone broth.
A warm, satisfying meal made with ground beef, this shirataki noodle soup from KetoVale packs a double protein punch with a base of beef broth and only 4.5 grams of net carbs.
Cook your ground beef first, then add it to the noodles along with ginger and a cooked egg (we recommend soft-boiled to preserve more of its nutrients).
Fresh green onion could also be delicious here, and you can sub sesame oil for grass-fed butter or beef tallow if you don’t tolerate sesame seeds.
Egg drop soup makes a delicious appetizer, but this version from Low Carb Yum is tasty enough to be the main dish.
Add some extra protein at the end for a truly satisfying and ultra-keto meal at just over 1 gram of net carb per serving.
How can you go wrong with savory meatballs nestled in a hot, spicy broth? This keto pasta soup from I Breathe I’m Hungry packs a tasty nutritional punch, at 4.5 grams of net carbs per serving.
Consider subbing out the fish and soy sauce for coconut aminos, and use coconut oil instead of sesame oil if you’re sensitive to sesame or avoiding soy.
Shirataki dessert recipes
While rice is not part of the standard keto diet, shirataki noodles are a great, zero-carb substitute. This “rice” pudding from Low Carb Yum helps satisfy your comfort food cravings without the carb crash.
Find a baking dish that fits into your crockpot and add coconut milk, eggs, nutmeg and a low-carb sweetener. In just a few hours, you’ll be rewarded with a rich and creamy dessert.
This baked chocolate shirataki noodle recipe from Miracle Noodle is made with cacao, which is chocolate in its rawest form.
Cacao provides a luscious chocolate taste with no sugar, making it a great keto-friendly flavoring!
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