Shirataki Noodles

Prep: 2 min Cook: 3 min Total: 5 min Servings: 2
Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published June 1, 2022 • Updated November 28, 2025

A gluten-free alternative to keto noodles with ZERO CARBS

Reader Rating
4.7 Stars (6 Reviews)
5 Ingredients or LessDairy FreeEasyEgg FreeNut FreeVegan

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Whether you are making a classic pasta dish or an easy keto noodle side dish, shirataki noodles are an excellent gluten-free replacement to pasta.

The shirataki noodle is the OG, the original keto noodle. We have been smothering this pasta with spaghetti sauce and cheese sauce for over a decade. From fettucine to ramen, this low-carb noodle has helps many continue to enjoy their comfort food favorites without sacrifice.  Shirataki noodles have been around for years. This iconic rubbery, stinky noodle was once the only pasta we had to turn to on a keto diet. Most shirataki pasta is zero net carbs, takes on the flavor of the sauce you pair it with and it’s gluten-free. However, many find shirataki konjac noodles off-putting due to it’s rubbery texture and chemical smell. As long as it is prepared right, these noodles won’t be smelly or have a funky taste. And you won’t have to resort to eating low-carb wheat noodles. close up of rubbery shirataki noodles in a bowl

What are shirataki noodles?

Shirataki noodles (also called miracle noodles or konjac noodles) are zero calories noodles made from glucomannan, a fiber from the root of the konjac plant. The Konjac plant is common in Japan, China and other parts of Southeast Asia. Konjac noodles are mostly water. They are about 97% water and 3% glucomannan fiber. Glucomannan is a soluble fiber that absorbs water – hence how these noodles are made. The carbs from the glucomannan in the konjac root are not digestible which is why most shirataki noodles have zero net carbs. In Japanese, the word “shirataki” means “white waterfall”, which is how these water bearing white noodles got their name.

What KetoFocus fans think about the konjac noodle

” These are my go-to keto noodles when I need them to be zero carbs. As long as you make them correctly and follow directions, they work just fine.” ➥ from Instagram follower @ketogirl_330 holding a string of pasta with a fork

How to cook shirataki noodles correctly

  1. Drain the liquid off the pasta by pouring the contents into a strainer.
  2. Run cold water over the noodles to rinse for several minutes. This helps to get rid of the strange smell.
  3. Strain again.
  4. Add noodles to a non-stick stick and cook over medium high heat for a few minutes to evaporate excess moisture. This step helps with the noodle texture.
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Shirataki Noodles

4.7 (6) Prep 2m Cook 3m Total 5m 2 servings

Ingredients

  • 7 oz shirataki noodles
  • 1 tablespoon olive oil, optional
  • 1 tablespoon grated parmesan cheese, optional
  • salt and pepper, optional

Step by Step Instructions

Step by Step Instructions

1
Open and strain

Open the contents of the shirataki noodle bag into a colander and drain the liquid.

a strainer with white noodles inside
2
Rinse

Rinse noodles under cool water for 1-3 minutes or until the smell goes away.

pouring water into a colander filled with noodles
Tip Cut noodles to desired length with kitchen shears or scissors.
3
Cook off excess moisture

To finalize noodle texture, add noodles to a saucepan or skillet and cook over medium heat until noodles are dry and moisture as evaporated off. Add remaining ingredients if using or add in your favorite sauce.

konjac noodles cooking in a skillet
Tip Do not add oil to the skillet. Cook in a dry, clean pan.
Nutrition Per Serving 3 oz
0 Calories
0g Fat
0g Protein
0g Net Carbs
3g Total Carbs
2 Servings
Nutrition disclaimer

The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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shirataki noodles in a strainer on the counter

High fiber noodles

Shirataki noodles are mostly made up a highly viscous fiber called glucomannan. It is a soluble fiber meaning that it absorbs water and when it does, it forms a gel-like substance that can be formed into noodle or pasta shapes. These noodles made from the konjac plant can also absorb water as they pass through your digestive tract which helps to slow down digestion and make you feel full longer. The soluble fiber in konjac noodles is also known as a prebiotic, meaning it provides nourishment to your gut bacteria. Because they are mostly made up of fiber, the net carbs in shirataki noodles is zero or close to it.
a bowl of white noodles on a hot pad

Benefits of konjac noodles

Besides the fact that we now can make a delicious keto pasta using these zero carb noodles, there are a few other reasons why you might want to add these to your diet on the regular.
  • Weight loss – The fiber in shirataki noodles slows digestion which helps you to feel full longer instead of stuffing your face all the time.
  • Lower blood glucose – The glucomannan fiber slows gastric emptying, causing blood sugar and insulin levels rise more gradually as macronutrients are absorbed.
  • Regular bowel movements – If you suffer from constipation, consuming these high fiber noodle may help to keep you regular.

Taste & texture

One of the biggest complaints about shirataki noodles is the rubbery texture and awful smell when you first open the bag. To me, the texture is similar to al dente pasta or rice. Shirataki noodles are flavorless especially if you prepare them correctly by rinsing them with cold water and cooking off the excess moisture.
a plate of pasta with sliced tomatoes, basil and cracked pepper on top

Uses and recipes

Shirataki noodles come a wide range of pasta shapes, including rice. Spaghetti, fettuccine, angel hair and ziti are some common shapes you can find. There are even tofu shirataki noodles! They can be used in place of any noodle in most recipes.
  • Spaghetti – dump some spaghetti sauce on top to make keto spaghetti in minutes
  • Ramen – made a fun ramen sauce like TikTok ramen or add in some soy sauce and sesame seeds
  • Soups – add to soups in place of cauliflower rice or white rice
  • Macaroni salad – use the ziti pasta shape to make a side dish worthy of a picnic
  • Pad Thai – add some vegetables and a peanut sauce

Where to buy shirataki noodles

Besides online retailers, you can find shirataki noodles at most Asian markets as well as some grocery stores. Check out these brands when looking online.
Shirataki Noodles

Frequently Asked Questions

Do shirataki noodles cause digestive issues?

The glucomannan in shirataki noodles is a soluble, non-digestible fiber. It may cause mild digestive issues like constipation, loose stool, bloating and/or gas.

Do shirataki noodles taste like pasta?

If prepared correctly, konjac noodles have a neutral taste and will take on the flavor of whatever sauce is pair with it.

How many carbs are in shirataki noodles?

Depending on the brand, most shirataki noodles have 0 -1 gram net carbs per serving.

About the Author
Annie Lampella, Pharm.D.

Annie Lampella, Pharm.D.

Annie is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis, she has over 14 years of experience developing family-friendly keto recipes based on the science of human metabolism.

Learn more about Annie View My Cookbook

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8 Comments

  1. Cooking the noodles in the skillet really helped improve their texture compared to just rinsing. I appreciated how easy it was to prepare and how the noodles stayed firm once the moisture was cooked off. I added a little salt and pepper as suggested which brought out more flavor with very little effort. The process was quick and the noodles worked great with a creamy pesto sauce I added at the end.

    Reply

  2. I absolutely loved this shirataki noodles recipe especially how cooking the noodles in a dry skillet transformed their texture and helped them absorb flavor better. The option to add olive oil and parmesan made them so satisfying without adding carbs. Do you have a cookbook that includes more recipes like this with helpful prep tips and low carb alternatives?

    Reply

    1. Hi Michelle! I’m so glad you enjoyed the shirataki noodles recipe—it’s amazing what a dry skillet can do, right? 😊 Yes, I do have a cookbook coming out soon, and it’s packed with more low-carb, protein-rich recipes just like that one, all designed with flavor and longevity in mind. It’s available now for pre-order here: https://www.amazon.com/Protein-Packed-Low-Carb-High-Protein-Longevity/dp/1628605642. Thanks so much for your interest and support! 💛

      Reply

  3. I followed the directions exactly and cooking the noodles in a dry skillet made a huge difference in the final texture. They lost that rubbery consistency and absorbed flavor much better after drying out. I added a bit of olive oil and parmesan at the end as suggested and it gave them a subtle richness without overpowering. Also appreciated that rinsing for a few minutes totally removed that usual shirataki smell.

    Reply

  4. The quick rinse tip really helped tone down the initial smell of the noodles and made a big difference in taste. I added a bit of lemon zest and it paired nicely with the texture. Great low carb find I’ll keep using.

    Reply

  5. These noodles were a total surprise. I love how they have absolutely no carbs and still made me feel like I was having real pasta. Cooking them dry made a big difference and now they’re my go-to for fast meals.

    Reply

  6. I used these noodles in a garlic butter sauce and they turned out surprisingly good. They don’t taste like traditional pasta but they’re really satisfying if you’re trying to cut carbs.

    Reply

  7. ok.. not like real pasta in taste and texture, but this is good start. When you crave pasta, this seems to be a fix.

    Reply

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