25+ Shirataki Noodle Recipes (2024)

September 28, 2023August 28, 2023 by Erin

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Wondering how to cook with shirataki noodles? Here’s 25+ shirataki noodle recipes to try out at home. These easy recipes are packed with flavor, but low on carbs!

If you are looking for a healthy and delicious way to enjoy noodles, shirataki noodles are a great option.

Shirataki noodles are a low-carb, high-fiber noodle that’s a popular choice for people on keto, paleo, and other low-carb diets. Shirataki noodles have almost no calories or carbs, and they are a good source of fiber.

They also have a chewy texture that resembles traditional pasta noodles.

Tips for cooking with shirataki noodles

Rinse the noodles well before cooking to remove any excess water.
Cook the noodles according to the package directions.
Shirataki noodles can be used in stir-fries, soups, salads, and other dishes.
They can be paired with a variety of proteins, vegetables, and sauces.
Shirataki noodles can be a delicious and healthy addition to your diet.

Health benefits of shirataki noodles

They are low in calories and carbohydrates.
They are a good source of fiber.
They are gluten-free and vegan.
They may help to lower cholesterol levels.
They may help to regulate blood sugar levels.
They may help to promote weight loss.

Shirataki noodle recipes to try

Whip up this low carb, paleo & keto pad Thai injust 15 minutesfor true and incomparable traditional flavors! Make it with shrimp or chicken (or both!) foran ideal keto weeknight meal.

Recipe: Gnom Gnom

Keto Pad Thai

Vietnamese Shirataki Noodle Salad recipe with konjac miracle noodles and Vietnamese dipping sauce (nuoc cham) are low carb, easy, and delicious!

Recipe: I Heart Umami

Vietnamese Shirataki Noodle Salad

This shirataki noodles stir-fry features bouncy miracle noodles & veggies cooked in a rich, bold stir-fry sauce. A simple meal that is ready in 15 mins!

Recipe: My Plantiful Cooking

Vegetable Stir Fry with Shirataki Noodles

This shirataki noodles recipe is a winner. The low-carb miracle noodles are tossed in an easy and super delicious peanut sauce and your favorite stir-fried veggies.

Recipe: The Endless Meal

Shirataki Noodles Recipe with Peanut Sauce

Shirataki Noodles are calorie and gluten-free, low carb, and are super delicious in this Asian-style stir-fry.

Recipe: Cooking On The Weekends

Chicken Shirataki Noodle Stir Fry

Learn how to make stir-fried shrimp shirataki noodles in less than 15 minutes. Satisfy that craving for stir-fried noodles but with the fraction of the amount of carb found in traditional wheat noodles.

Recipe: What To Cook Today

Stir-fried Shrimp Shirataki Noodles

This coconut basil chicken Shirataki noodle bowl promises fast prep and great flavor for your low carb or keto weekday meal prepping. You’ll love this easy coconut curry!

Recipe: Low Carb Maven

Coconut Basil Chicken Shirataki Noodle Bowl

Did you try any of these shirataki noodle recipes?

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25+ Shirataki Noodle Recipes (Easy & Healthy)

Here's 25+ shirataki noodle recipes to try out at home. These easy recipes are packed with flavor, but low on carbs!

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Prep Time: 10 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 20 minutes minutes

Servings: 4 people

Created by Platings and Pairings

Ingredients

Instructions

Choose your favorite shirataki noodle recipe from the list above.
Gather the necessary ingredients.
Enjoy a low carb noodle meal at home!

Did you make this recipe?Mention @platingsandpairings or tag #platingsandpairings!

FAQs

Is it safe to eat shirataki noodles every day? ›

For some, the glucomannan in shirataki noodles may cause mild digestive issues, such as loose stools, bloating, and flatulence ( 28 ). More serious side effects have also been reported, especially when shirataki noodles are consumed in large amounts.

Read On ›

What is a serving size of shirataki noodles? ›

Nutrition. Because shirataki noodles are just fiber and water, they do not contain any vitamins or minerals. An 8-ounce serving (224 grams) contains: Calories: 20.

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How to make shirataki noodles not rubbery? ›

Before you even cook your noodles, rinse them out right after taking them out of the package. The noodles are made from konjac yams, and rinsing them will help remove some of the excess starch, which can contribute to the stickiness of the noodles.

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Are shirataki noodles too good to be true? ›

The Bottom Line

While it may sound too good to be true, it is possible to eat noodles that are low in calories, low in carbs and gluten-free.

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Why does my stomach hurt after eating konjac? ›

Konjac contains short-chain carbohydrates called FODMAPs. Although fermentable carbohydrate in konjac has health benefits, some people may be unable to digest it. These carbohydrates are fermented in the intestines and cause gastrointestinal problems such as gas, stomachache, and cramps.

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Who should not eat konjac noodles? ›

Several countries have banned the use of konjac because of the high incidence of bowel or throat obstruction. Children and pregnant or breastfeeding people should not take konjac supplements. Stop taking konjac and get medical help if you have symptoms of an allergic reaction, such as: difficulty breathing.

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Why can't I digest shirataki noodles? ›

Shirataki noodles are unique because of the starch they contain: glucomannan. In the digestive system, glucomannan acts like a dietary fiber, which means the body does not break it down to use as energy.

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Can you overcook shirataki noodles? ›

Unlike starchy noodles, which can get mealy when cooked for too long, shirataki do not lose their texture so can handle a long simmer.

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Do Japanese eat shirataki noodles? ›

They are part of traditional Japanese cuisine, but they are also valuable to people with allergies or intolerances to wheat, gluten or eggs, or, for their low caloric value, to people restricting their energy intake by dieting.

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How do you get the fishy taste out of shirataki noodles? ›

After rinsing, boil the yam noodles for two to three minutes, making sure to drain away any of the water you cooked the noodles in. This should finally rid your shirataki noodles of that fishy odor.

What is the difference between konjac noodles and shirataki noodles? ›

Both are made from the konjac potato, the only difference between them being the shape: konjac comes in a rectangular block and shirataki are shaped like noodles. Because of their lack of taste and smell and their jelly-like consistency, konjac and shirataki have never been popular anywhere but Japan.

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How do you get the fishy smell out of shirataki noodles? ›

But there is a way to remove the smell. Konnyaku is 97% water. In the packaging, water surrounds the noodles. Drain the water and sprinkle 1 tsp salt over and rub the noodle with your hands, then leave it for about 5 minutes.

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What is the smell of shirataki noodles? ›

“Shirataki noodles are a type of wet food, pre-packaged in liquid. While pure glucomannan fiber does not have any flavor, raw Konjac root flour does have a fishy odor. This is the reason why Shirataki noodles have a fishy smell.”

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What are the cons of konjac noodles? ›

Lack of energy As there are no carbohydrates in konjac products, you will not get the same amount of energy as you would from your regular staple of rice or noodles. ...
Excessive intake of Konjac You'll know you have overdone the konjac if you suffer from bloat, diarrhoea, abdominal pain and nausea.

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Feb 16, 2023

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Are ramen noodles the same as shirataki noodles? ›

And as a bonus, unlike other noodles, such as ramen, letting shirataki noodles sit in a bowl of hot broth doesn't cause them to turn mushy. But they don't have to be cooked. They can be added straight into a cold summer salad, stir fry, or broth.

Can you eat too much shirataki noodles? ›

Shirataki noodles are generally well-tolerated. However, a 2014 study notes that glucomannan supplementation can cause side effects, such as bloating, trapped gas, or diarrhea. It is possible that eating large amounts of shirataki noodles may cause similar side effects, though no research exists on how common this is.

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Are shirataki noodles a processed food? ›

Shirataki are translucent, gelatinous Japanese noodles that are made from the starchy tuber of the konjac plant (also known as konjac yam or elephant yam). Konjac is processed and refined into a flour called glucomannan flour.

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Are shirataki noodles healthier than rice noodles? ›

Rice noodles and wheat noodles are both high in carbs and calories, while shirataki noodles contain virtually none of either. The noodles are made of 97% water and 3% glucomannan fiber. Because glucomannan is a type of soluble fiber, it can absorb water to form a gel, hence how these noodles are made!

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What is the healthiest noodle? ›

Rice noodles are often considered one of the healthiest options available. They are naturally gluten-free, low in fat, and easy to digest. P'Nut Asian Kitchen incorporates rice noodles into many of their dishes, including the popular Pad Thai and Wonton Noodle Soup.

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