Shirataki noodles aren’t known as “miracle noodles” for nothing – you can enjoy them just like your regular pasta, but with less worry about your intake of carbohydrates or total daily calories.
Made from the root of the konjac yam plant, these glass-like noodles are naturally lower in calories and net carbs compared to wheat noodles, since they mostly consist of dietary fiber-rich flour derived from the konjac root (called glucomannan) and water.1
In fact, shirataki noodles are about 97% water, which makes them almost carb-free. They also have almost no calories, making them a good addition to a weight loss diet.2 Wondering how to prepare shirataki noodles? It’s easy. But first…
Where To Buy Shirataki Noodles
It’s not difficult to find shirataki noodles at your local health food store, Asian grocery store, and even online. Plus, many well-stocked regular grocery stores carry them. You may also find them labeled as miracle noodles, ito konnyaku, glucomannan noodles, or even devil’s tongue noodles. They’re all packaged in liquid, so give them a quick rinse before adding them to your low-carb, low-calorie recipes.
How To Prepare Shirataki Noodles
These miracle noodles are often described as ready-to-eat, which means you can simply drain, rinse, and cook with them straight out of the packaging. However, because they’re often saturated with water (don’t be put off by the sliminess!), they might not soak up the flavor of your other ingredients, so your final dish might not taste as good as you want it to.
Here is the best way to optimize the taste and texture of your shirataki noodles:
- Place your serving of noodles in a sieve. Rinse and drain.
- Dump the noodles into a pot of boiling water. Let them boil for a couple of minutes, then drain again.
- Place the noodles in a dry pan (no oil or any other liquid) over medium heat for a few minutes. Stir often to avoid scorching. This reduces the water in the noodles and improves the texture.
Your cooked noodles are ready.
Four Gundry Approved Low Carb Recipes That Showcase Shirataki’s Versatility
These recipes suit any healthy-eating meal plan since there’s virtually zero sugar. Yam shirataki noodles are the perfect substitute for traditional pasta. They can easily be adapted to meet gluten-free and keto meal plan standards.
1. Pad Thai With Shirataki Noodles
This classic Thai noodle salad recipe offers a tangy flavor and a good mix of vegetables. The tablespoon of extra virgin olive oil adds a boost of health benefits, too.
- ½ cup basil leaves, chopped
- 3 Tbsp extra virgin olive oil
- 1 tsp salt
- 2 cloves garlic, chopped finely
- ½ cup broccoli slaw
- 1 Tbsp freshly-squeezed lime juice
- Wild-caught shrimp
- 1 omega 3 egg (pastured)
- Angel hair shirataki noodles
- 1 tsp fish sauce (sugar free), or to taste
- ¼ cup macadamia nuts, roughly chopped (for garnish)
- Heat olive oil in a large pan. Add salt, then add garlic. Saute until cooked.
- Add broccoli slaw, lime juice and shrimp.
- Once shrimp starts to pink up, add chopped basil leaves.
- Add egg and stir through.
- Toss in shirataki noodles and mix well.
- Add fish sauce to taste.
- Take off heat and garnish with macadamia nuts before serving.
2. Macaroni And Cheese With Shirataki Rice
This old-school fave is comfort food at its finest, but it’s made low-carb with the use of shirataki noodle “rice.”
- 1 Tbsp tapioca flour
- 1 cup A2 whole milk
- ½ cup parmesan cheese, grated
- ½ goat’s milk cheddar, shredded
- Salt and pepper to taste
- 1 cup Shirataki rice or other small-shape shirataki noodles
- Prepare shirataki noodles and set aside.
- In a small saucepan over low heat, whisk the tapioca flour into the milk, until the mixture thickens slightly.
- Add cheeses and mix until melted.
- Season with salt and pepper, and remove from heat.
- Fold in shirataki noodles until well blended.
3. Japanese Ramen With Shirataki Noodles
This warm and comforting bowl of exotic ramen noodles is the perfect busy-weeknight food. Soup’s on, so eat up.
- 28 oz. quality and compliant chicken or vegetable stock
- 1 package shirataki noodles (about 200 grams), prepared and set aside
- 2 Tbsp miso paste
- 1 cooked chicken breast, shredded
- 1 cup cabbage, shredded
- Bok choy, cut in half
- 1 small carrot, julienned
- 1 handful cilantro, chopped
- Chopped scallions for garnish
- Warm up the stock in a large stockpot. Add the cabbage, and bring to a boil. This will make up your ramen broth.
- Add bok choy, carrots, and chicken, and simmer for a few minutes.
- Take off the heat and mix in the miso paste. Taste and season with salt and pepper if needed.
- Divide noodles into two bowls, then pour the soup into the bowls. Top with cilantro and scallions. Serve immediately.
4. Shirataki Noodles In Creamy Mushroom Sauce
This Gundry-approved “cream” sauce tastes decadently special, but it’s easy enough to prepare any night of the week.
- 1 pack shirataki noodles, prepared
- 1 Tbsp coconut oil
- 2 large portobello caps, chopped
- 4 garlic cloves, minced
- ⅓ cup canned full-fat coconut milk
- ½ tsp dried thyme
- Salt and pepper to taste
- 1 tsp parmesan cheese
- Zest of a lemon
- ¼ cup parsley, chopped
- Heat oil in a large pan. Once hot, saute the mushrooms.
- Add garlic, stirring to make sure it doesn’t burn.
- Then, add coconut milk, thyme, and salt and pepper. Keep the heat low, and bring the sauce to a simmer until it thickens.
- Add prepared noodles to the pan, and stir to coat thoroughly.
- Top with parmesan cheese and lemon zest. Garnish with parsley.
Enjoy Shirataki Noodles Any Day Of The Week
These shirataki noodle recipes are sure to satisfy your pasta cravings, but they won’t leave you feeling overly bloated or full. And you know what that means – there’s extra room for dessert.
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