I liked this method so much that I now sometimes substitute these for the zucchini noodles in keto pho and zucchini alfredo, the spaghetti squash in keto pad thai and spaghetti squash casserole, or the kelp noodles in kani salad. Once you learn how to cook shirataki noodles this way, I think you’ll be a convert for many of your pasta dishes, too.
What Are Shirataki Noodles?
Shirataki noodles, also called konjac noodles or miracle noodles, are a low- or zero-calorie noodle made from the root of the konjac plant. They have been eaten in Japan for over a thousand years [*]! They don’t taste much like anything on their own, but will take on the flavor of whatever sauce you use, much like regular pasta. These miracle noodles are made from glucomannan fiber, which is the gelatinous fiber found in the root of the konjac yam, but some other varieties are made from tofu. I personally buy this brand, as I prefer konjac noodles over those made with tofu (see why I try to limit soy here).
How To Cook Shirataki Noodles
This section shows how to cook konjac noodles, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card.
How To Prepare Shirataki Noodles:
The instructions on the package typically say to just rinse and eat, but I don’t recommend this. If you don’t cook them properly, they can have a rubbery or slightly crisp texture. That’s why I tested extensively (6 times!) to find the best method, below. Made correctly, they have a texture very similar to al dente pasta (and you can try this method with shirataki rice too). Try it out and see!
Finish With Garlic Parmesan Sauce:
You can use any pasta sauce you like for shirataki noodles! The one we’re making here is a creamy garlic parmesan sauce: You can skip it if you really want to, but I did a comparison test with and without, and doing this step definitely improved texture. Whether you skipped the boiling step above or not, definitely don’t skip the stir fry step. It really helps to make your miracle noodles as neutral – and as close to real pasta in texture – as possible.
More Sauces For Konjac Noodles
Beyond the garlic parmesan sauce above, you can make shirataki noodle recipes with all your favorite pasta sauces! These are some of my favorites:
Sugar-Free Marinara Sauce – You can make this plain or add ground beef to it. You can also add gluten-free meatballs for a full spaghetti and meatballs meal. Alfredo Sauce – My favorite other than the garlic parmesan one above, and they are very similar. These noodles are the perfect replacement for fettuccine. Pesto sauce – Make your shirataki noodles sing with a dollop of pesto sauce! You can also make it creamy by adding a little heavy cream to it. Mushroom Sauce – Mix the noodles with a little butter, then make creamy mushroom chicken and serve over them. Cheese Sauce – Instead of making cheese sauce for broccoli, try it on this pasta instead! Chicken & Sauce – Top these noodles with marry me chicken in sun-dried tomato cream sauce, chicken Florentine in a creamy spinach sauce, or chicken marsala.
Storage Instructions
Store: Keep in the refrigerator in an airtight container for 3-4 days. Meal prep: Make these ahead of time and store in the fridge. They reheat really well. Reheat: Warm the noodles in the microwave or a hot skillet, until warm. Freeze: Don’t freeze your shirataki noodles! Because the noodles have so much liquid in them, they will not thaw well after freezing.
More Low Carb Noodle Recipes
Noodles are a staple in many diets, but what if you’re looking for something a little lighter and low carb? Check out these noodle recipes — you won’t miss the starch! Please enter your first name for your account. Your saved recipe will also be sent to your email.
