Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (2024)

I’ve been in love with Shirataki noodles since I first discovered them years ago. For me, the attraction was instant but I know some people aren’t so lucky on their first encounter with these calorie-free noodles. The right flavors and preparation can make all the difference so, even if you’ve tried these noodles before and thought you didn’t like them, read on and give them another chance. If you’re an old hand and want to skip straight to my favorite shirataki recipes, click here.

Shirataki noodles are made from the konjac yam native to Japan and are sometimes called konjac noodles. They’re composed almost entirely of water and glucomannan starch, an indigestible dietary fiber. Because of that, they have no net carbohydrates and negligible calories. They’re completely vegan, gluten-free, and appropriate for paleo, keto, and pretty much every other diet out there.

In addition to the health benefits of the high fiber content, glucomannan has been shown to reduce cholesterol and glucose levels making it an effective tool for diabetes control and weight loss. That’s not even taking into account the calories you save by swapping carb and calorie-laden noodles for shirataki.

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (1)

Shirataki noodles have almost no flavor of their own and will soak up the deliciousnessof whatever sauce you use to prepare them. Their texture is unique, however, and usually the reason people are turned off. A little slippery and gelatinous, these noodles lend themselves more to Asian-style dishes. Nevertheless, there are steps you can take in the preparation that will give them a more conventional texture.

Be on alert for tofu shirataki noodles which are not quite the same. The tofu variation has a more traditional texture but the tofu also adds carbs and calories. Be sure to check the packaging when you buy so you know what you’re getting.

You can usually find Shirataki noodles in the refrigerated section of Asian markets and well-stocked grocery stores. Note that the konjac noodles don’t actually need to be refrigerated and can be stored for months in the cupboard in their original packaging. Tofu shirataki does require refrigeration.

My personal favorite brand is Miracle Noodle because of the variety of shapes they sell, the reasonable price, and high quality. I have a box of noodles delivered to me monthly using Amazon’s subscribe and save and supplement as needed whenever I have a coupon for the Miracle Noodle site.

Miracle Shirataki Noodles. Buy Now and Get 10% Off! Coupon Code: AFF10

For most recipes, I find a simple rinse in the sink is all that’s needed before adding these noodles to the dish. However, there are a few extra steps you can take to give the noodles a more traditional texture.

1. Open the bag and drain the liquid. Be warned that the packing liquid has a bit of a stinky fish smell. This smell rinses right off so don’t let it stop you.
Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (2)

2. Thoroughly rinse the noodles. I use a rice strainer for this so that no noodles are lost.

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (3)

3. Optionally cut your noodles so they’re a little shorter. You can use scissors or just squeeze them between your fingers while you’re rinsing.

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (4)

4. Parboil the noodles. Bring a large pot of water to a boil and add the noodles. Boil for 1 minute and drain.

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (5)

5. Dry fry the noodles in a large skillet for a more traditional texture. Place a large skillet over high heat and add the drained noodles. Cook, tossing periodically, until all liquid has evaporated and the noodles are squeaky and fluffy, about 3-5 minutes. “Squeaky and fluffy” will make sense when you do it.

The noodles won’t brown or burn. At worse, if you overcook them they’ll shrivel up when their water cooks out.

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (6)

The noodles are now ready to use in any recipe. Here are some of my favorites. I’ll continue to add to this list as I find more tasty uses so be sure to check back.

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (7)
Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (8)

Shirataki Sesame Noodles

This super simple preparation has tons of umami sesame flavor and will fill you up for only 170 calories a heaping serving.
[vegan, gluten-free, 15-minute meal]

Vegan Shirataki Pad Thai

Vegan, gluten-free Pad Thai in under 40 minutes and 200 calories seems too good to be true but is truly delicious.
[vegan, gluten-free, 35-minute meal]

Skinny Chicken Pad See Ew

Brad’s favorite shirataki dish combines Chinese broccoli and chicken in a sweet-smokey sauce that the entire family will love – all for under 240 calories a serving.
[gluten-free option, 35-minute meal]

Kung Pao Chicken and Shirataki Noodles

The skinny version of this take out favorite packs plenty of heat. All the comforting decadence of the original for under 330 calories.
[gluten-free, 35-minute meal]

Super Skinny Creamy Spinach Pasta Primavera

Slather your shirataki and Spring veggies with a creamy, completely veggie-based sauce. Hugely satisfying for a paltry 150 calories.
[vegan, gluten-free]

Shrimp Curry Shirataki Noodles

Fast, easy, colorful, and wildly flavorful – this curry is a family favorite. Swap out the shrimp with your favorite protein or leave it veggie for a tasty vegan meal.
[gluten-free, 25-minute meals]

Spicy Chicken and Peanut Shirataki Noodles

One of my original shirataki recipe – this is the dish that made me love these noodles. Sriracha and lime give it plenty of zesty kick while shirataki and PB2 keep it well under 250 calories a serving.
[gluten-free]

This refreshing salad isn’t a noodle swap – it was made for shirataki. Light but heartily filling at under 300 calories its a great make-ahead meal for days you don’t want to turn on the oven.
[vegan, gluten-free, 20-minute meals]

What’s your favorite way to prepare shirataki noodles?

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions (17)

Ultimate Guide to Shirataki Noodles:  Recipes and Step-by-Step Instructions (2024)

FAQs

Ultimate Guide to Shirataki Noodles: Recipes and Step-by-Step Instructions? ›

Fill a saucepan with water, bring to a boil and cook the noodles for about 3 minutes. Adding a dash of vinegar helps! Drain the noodles, place in a hot dry pan and cook on high for about 10 minutes. Use in stir-fries, cook in sauces or gravies, bake with cheese, an don't forget about flavour by using herbs and spices.

How to cook shirataki noodles? ›

Fill a saucepan with water, bring to a boil and cook the noodles for about 3 minutes. Adding a dash of vinegar helps! Drain the noodles, place in a hot dry pan and cook on high for about 10 minutes. Use in stir-fries, cook in sauces or gravies, bake with cheese, an don't forget about flavour by using herbs and spices.

How often should I eat shirataki noodles? ›

These are ok to eat everyday as long as it is not the only food you are eating as your body needs calories and carbs, proteins, fats to survive. These as one part of a daily diet would be good .

Why can't I digest shirataki noodles? ›

For some, the glucomannan in shirataki noodles may cause mild digestive issues, such as loose stools, bloating, and flatulence ( 28 ). More serious side effects have also been reported, especially when shirataki noodles are consumed in large amounts.

How do you make shirataki noodles not chewy? ›

The next time you whip up a dish using shirataki noodles, make sure to thoroughly wash and fry them to pull out that extra moisture. Your noodle dishes will have a much better texture, and you'll be able to fully enjoy every bite.

How do you know when shirataki noodles are cooked? ›

Roast the noodles until they are dried. Stir them and listen for a squeaking noise. Take them away from heat when they make this noise or are cooked to your preference. Dry roasting will help remove any rubbery texture the Shirataki noodles might have.

Do you rinse shirataki noodles before cooking? ›

The key is to prepare them the following way (specific details provided below): Remove the noodles from the package, place in a colander and rinse under cold water. Boil and drain noodles. Place the drained noodles BACK INTO THE POT, with the heat on medium, and dry-fry them until you remove the excess moisture.

Can you eat too much shirataki noodles? ›

Shirataki noodles are generally well-tolerated. However, a 2014 study notes that glucomannan supplementation can cause side effects, such as bloating, trapped gas, or diarrhea. It is possible that eating large amounts of shirataki noodles may cause similar side effects, though no research exists on how common this is.

Can you overcook shirataki noodles? ›

The advantage of shirataki is that it will never overcook and turn to mush, so err on the side of cooking longer rather than shorter to ensure maximum flavor transfer.

How long do shirataki noodles last in the fridge? ›

How long do shirataki noodles last? Be sure to look at the "use by" date printed on the package, but the noodles should last up to 6 months in the refrigerator. Once cooked, the noodles should be used within 3-4 days.

What are the cons of shirataki? ›

However, Shirataki noodles have very few micronutrients. It may be as beneficial as glucomannan, but it expands rapidly and may absorb up to 50 times its weight in water, which may cause discomfort.

What are the side effects of shirataki noodles? ›

If you are unused to consuming a lot of fiber, you may experience some gas, bloating, or loose stool after you eat shirataki noodles. Usually, as you transition to a higher fiber regimen, these symptoms will improve.

Why does my stomach hurt after eating konjac noodles? ›

Konjac contains short-chain carbohydrates called FODMAPs. Although fermentable carbohydrate in konjac has health benefits, some people may be unable to digest it. These carbohydrates are fermented in the intestines and cause gastrointestinal problems such as gas, stomachache, and cramps.

How do you get the fishy taste out of shirataki noodles? ›

After rinsing, boil the yam noodles for two to three minutes, making sure to drain away any of the water you cooked the noodles in. This should finally rid your shirataki noodles of that fishy odor.

What is the difference between konjac noodles and shirataki noodles? ›

Both are made from the konjac potato, the only difference between them being the shape: konjac comes in a rectangular block and shirataki are shaped like noodles. Because of their lack of taste and smell and their jelly-like consistency, konjac and shirataki have never been popular anywhere but Japan.

How do you get the fishy smell out of shirataki noodles? ›

But there is a way to remove the smell. Konnyaku is 97% water. In the packaging, water surrounds the noodles. Drain the water and sprinkle 1 tsp salt over and rub the noodle with your hands, then leave it for about 5 minutes.

How long does it take to cook shirataki? ›

Then boil the noodles for 2 to 3 minutes using boiling hot water. You need to pay attention to the temperature level when cooking Shirataki noodles. If it's too hot and long it will produce a tough texture which of course won't be enjoyable when eaten.

How do you cook dried shirataki? ›

Let the rice and 40g of Dry Shirataki soak in cold water for 30 minutes. Transfer the rice into a sieve and drain completely. Combine the rice, Dry Shirataki rice and 300-350ml of water in a heavy-bottom pan and bring it to a boil over medium heat. Put on the lid.

Can I microwave shirataki noodles? ›

Microwave for 1 minute or parboil for 2-3 minutes and pat dry well. Place on a hot pan without any grease or liquids. Fry over a medium-high heat until you see water steaming out of the noodles, without drying them out – about 5 minutes. Cut noodles into manageable size and enjoy in your favorite dishes!

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