Shirataki Noodles
Published June 1, 2022 • Updated March 8, 2026
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Zero carb konjac noodles that I've been cooking with for over 12 years on keto. Prep them right and they lose the smell, pick up any sauce, and hold up like real pasta.
I was eating these before most food blogs even knew they existed. Back in 2012 when I started keto, this was it. The only pasta option. A rubbery, strange-smelling noodle in a bag of liquid that made most people gag on sight. I kept making them anyway because I missed pasta that much, and somewhere around batch 50 I figured out exactly how to make them work.
These are konjac noodles, made from glucomannan fiber pulled from the root of the konjac plant. About 97% water and 3% fiber, which is why they clock in at zero net carbs. The fiber is soluble and non-digestible, so your body doesn’t absorb the carbs. I’ve paired them with every sauce in my rotation over the past decade: stir fry sauce, cheese sauce, marinara, alfredo, ramen broth. They take on whatever flavor you give them, which is the whole point.
What are shirataki noodles?
The word “shirataki” means “white waterfall” in Japanese, which is exactly what these translucent noodles look like when you hold them up. They’re made from the konjac plant, common in Japan, China, and other parts of Southeast Asia. The same plant is used to make raindrop cake, which is a fun connection I didn’t make until years after I’d been eating both.
Glucomannan is a soluble fiber that absorbs water, and that’s essentially all these noodles are. The carbs from the glucomannan are not digestible, which is why most brands land at zero net carbs per serving. If you’re looking for another low-carb pasta swap, I also rotate in hearts of palm pasta when I want something with a bit more bite.
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
How to cook shirataki noodles so they don't smell or taste rubbery
- Drain and rinse for the full 3 minutes. I used to do a quick 30-second rinse and wondered why they still smelled. The full rinse time is non-negotiable. Run cold water over them until you can’t detect any odor at all.
- Try the vinegar water boil. For an even deeper clean, I boil them in water with a splash of white vinegar for 2-3 minutes before draining. This neutralizes the smell at a level rinsing alone can’t reach. I started doing this after my third year of making them, and it was a noticeable jump in quality.
- Dry them in cast iron, not nonstick. I’ve done this in nonstick and it’s not close. Cast iron runs hot enough to dry them out instead of letting them steam. Keep them moving in the dry pan (no oil) until you hear them squeak against the surface. That squeak is your signal.
- Microwave shortcut when you’re in a hurry. Place the rinsed noodles in a bowl, microwave for 2 minutes, then pat dry with paper towels. I use this method on weeknights when I don’t want to pull out the cast iron. The texture isn’t quite as good, but it works.
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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
Open and strain
Open the contents of the shirataki noodle bag into a colander and drain the liquid.
Rinse
Rinse noodles under cool water for 1-3 minutes or until the smell goes away.
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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Get My Macros + Recipes →Frequently Asked Questions
What's the difference between angel hair, spaghetti, fettuccine, and rice shirataki?
I've cooked all four shapes extensively. Angel hair and spaghetti are thin and dry out fastest in the pan, so they get the best texture. Fettuccine is thicker and stays chewier no matter how long you cook it, which I actually prefer for cream sauces. The rice shape works well in soups or as a side where I'd normally use cauliflower rice. My go-to for weeknight pasta is spaghetti shape.
Why do they smell so bad out of the bag, and how do I actually fix it?
The smell is from the liquid the konjac noodles are packed in. I dealt with it for years before I nailed the fix. Rinse under cold water for a full 3 minutes (not 30 seconds like I used to). For an even better result, I boil them in water with a tablespoon of white vinegar for 2-3 minutes, then drain and dry-fry. The vinegar boil made the biggest difference in my prep routine.
Can I boil shirataki noodles in vinegar water to remove the smell?
Yes, and I wish I'd started doing this years earlier. I add about a tablespoon of white vinegar to a pot of water, boil the noodles for 2-3 minutes, then drain and move to the dry pan step. It neutralizes the odor at a deeper level than rinsing alone. I tested both methods side by side and the vinegar batch was noticeably cleaner in taste.
Can shirataki noodles interfere with medications?
This is something I learned from my research over the years. Glucomannan can reduce the absorption of oral medications because it slows gastric emptying. I take my supplements and any medications at least 1 hour before or 4 hours after eating these noodles to be safe. If you're on prescription medication, check with your doctor.
How long do cooked shirataki noodles last in the fridge?
I store my cooked leftovers in an airtight container and they keep for up to a week in the fridge. I've meal-prepped batches on Sunday and eaten them through Thursday with no texture change. Just reheat in a dry pan for a minute to bring back the firmness. I wouldn't freeze them though, as the texture goes off.
Can I microwave shirataki noodles instead of dry-frying?
I use the microwave method when I'm short on time. Rinse the noodles, put them in a microwave-safe bowl, and microwave for 2 minutes. Pat dry with paper towels. The texture isn't quite as good as the cast iron method, but it gets you 80% of the way there. I do this on busy weeknights and it works fine.
Is the dry pan step really necessary or can I skip it?
It's the single most important step in my prep. I skipped it for my first year of making these and never understood why the texture was slimy. The dry pan evaporates the excess moisture that makes them rubbery. Use cast iron if you have it. I've done this in nonstick and it's not close. Cast iron runs hot enough to actually dry them out instead of steaming them.
What dairy-free substitute works for the parmesan finish?
I've tested nutritional yeast as a swap and it works well. Start with 2 teaspoons instead of a full tablespoon because it's more concentrated than parmesan. Salt and pepper alone is solid too. The olive oil carries most of the flavor anyway, so you're not missing much without the cheese.
I had written shirataki noodles off completely after two attempts that left me with a slimy, vaguely fishy mess I could not get past. The smell out of the bag did not help my confidence this time either. But the dry-pan step after rinsing is what I had been missing in every previous attempt. I kept them in the skillet until I could hear them squeak slightly against the pan and the edges went a little translucent, and the texture came out closer to actual pasta than anything I managed before. Tossed them with Rao's marinara and a generous amount of parmesan, and my brain genuinely did a double take. I have tried at least four different brands and methods over the past year, and rinsing until the smell fully clears plus that moisture cook-off is the thing that was making or breaking it for me. Going into rotation, probably trying them cold with sesame next.
Cold sesame is worth doing. Toasted sesame oil, coconut aminos, a little chili crisp if you have it. They hold texture cold way better than regular pasta.
I was nervous about the smell when I first opened the bag, but three batches in and I don't even think about it anymore. The rinsing really does take it away completely. This time I added a little butter and parmesan after drying them out and they picked up the flavor so much better than when I tried them plain the first time. Didn't expect a pasta substitute to actually scratch that itch.
Butter over olive oil and they get creamy instead of just coated. Glad the pasta itch is finally scratched.
Dry-toasted mine in a cast iron for a solid 5 minutes before adding any sauce and the texture came out completely different, actual bite instead of that slippery thing they usually do. That extra time in the pan with no oil is worth it.
I've done this in nonstick and it's not close. Cast iron runs hot enough to dry them out instead of letting them steam.
The smell threw me off the first few times, but once I started rinsing the full three minutes and dry-panning them until they actually squeak, the texture completely changed. Like, actually different noodle. On my sixth batch this winter now and they've replaced pasta on cold weeknight dinners - olive oil, parmesan, done. The carb math is kind of wild for how filling they are.
The squeak is the tell. Once you hear it you can't un-know it. Olive oil, parm, done is actually how I eat them most of the time too.
Going dairy-free so wondering if nutritional yeast works as a parmesan swap here, or is it better just keeping it salt and pepper?
Yeah nutritional yeast works fine here. Start with 2 teaspoons instead of a tablespoon, it's more concentrated than parmesan. Salt and pepper alone is solid too though, the olive oil carries most of the flavor anyway.