Shirataki Noodles

by KetoFocus.com

A gluten-free alternative to keto noodles with ZERO CARBS

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.

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.

holding a string of pasta with a fork

How to cook shirataki noodles

  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.

Shirataki Noodles Recipe Video

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Shirataki Noodles Ingredients

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

Shirataki Noodles Directions

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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: FAQS

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.

Nutritional information & Macros

Nutrition Information

Shirataki Noodles

Servings: 2

Amount Per Serving
Calories 0
Fat 0g
Protein 0g
Total Carbs 3g
Net Carbs 0g

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1 Comment

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

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