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

June 3, 2016 by Maggie Jones 15 Comments

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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.

What are Shirataki Noodles?

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.

How to Prepare Shirataki Konjac Noodles

Shirataki noodles have almost no flavor of their own and will soak up the deliciousness of 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.

Where to Buy Shirataki Noodles

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

How to Prepare Shirataki Noodles

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.
How to Prepare Shirataki - Open the Bag and Drain

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

How to Prepare Shirataki - Rinse Well

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.

How to Prepare Shirataki - Cut the noodles

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

How to Prepare Shirataki - Parboil

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.

How to Prepare Shirataki - Dry Fry

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.

Best Shirataki Noodle Recipes
Stay Fit and Healthy

Best Shirataki Recipes

Cold Sesame Noodles with Shirataki

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]

Fast and easy vegan, gluten-free Pad Thai

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]

Shirataki Pad See Ew

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 with shirataki noodles square

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]

A giant serving of this creamy pasta primavera has just 150 calories

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]

Curry Shrimp Shirataki Noodles

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 Peanut Shirataki Noodles with Chicken

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]

Lightened Up Sichuan Shirataki Sesame Noodle Salad with Cucumber

Sichuan Shirataki & Cucumber Sesame Noodle Salad

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?

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Comments

  1. Sandhya says

    September 13, 2016 at 11:12 pm

    Yes it is absolutely right the noodles from Miracle Noodle are best. I am really satisfied by the quality of noodles. For different recipes you can check https://miraclenoodle.com/blogs/recipes

    Reply
  2. jarry maria says

    October 10, 2016 at 4:50 am

    I also had a great experience with Miracle noodle as they are so versatile that they make dieting an adventure.

    Reply
  3. Carla Endres says

    January 29, 2018 at 1:53 pm

    You really use 6 individual bags in one recipe?

    Reply
    • Maggie Jones says

      January 29, 2018 at 1:58 pm

      When cooking for the family I might. All these recipes can be scaled up or down for more or fewer servings.

      Reply
  4. Hrarpi says

    February 21, 2018 at 10:01 am

    Can these noodles be fried for a more crunchy texture?

    Reply
    • Maggie Jones says

      February 21, 2018 at 10:14 am

      Alas, no. Shirataki noodles don’t brown or get crunchy.

      Reply
  5. nadine donley says

    March 7, 2018 at 3:37 pm

    after I boil and pan fry my noodles can I store them in the fridge? If so, for how long. I live alone and one pkg is way to much at one time

    Reply
    • Maggie Jones says

      March 7, 2018 at 3:39 pm

      Hi Nadine,

      You can store them in the fridge but they texture benefits from eating them right after preparation. I find they start getting mushy after 2-3 days in the fridge.

      Best!

      Reply
  6. Tabitha says

    May 10, 2018 at 4:17 pm

    Would these work as a substitute for Ramen Noodles in the Asian Ramen Noodle Slaw? In that the Ramen is crushed up and just cooked in butter with the seasoning packet. I have used rice noodles before, but looking for something that is Keto friendly.

    Reply
    • Maggie Jones says

      September 19, 2018 at 6:32 pm

      Hmmm… Ive never had ramen slaw (sounds awesome!) but I’m guessing it has a crispy texture. Sadly,these noodles will never be crispy. They’d work great in a traditional ramen soup, though!

      Reply
  7. Shelley says

    September 12, 2018 at 10:13 am

    Maggie, you rock !!

    Reply
  8. Matt says

    September 19, 2018 at 10:54 am

    I tried making some noodles this afternoon and followed the instructions from the package, but they were still very rubbery. Is that normal? Did I overcook them in the pan?

    Reply
    • Maggie Jones says

      September 19, 2018 at 6:30 pm

      So sorry to say that is indeed normal. This technique will get you as close as possible to a traditional noodle texture but Shiritaki will always be rubbery. You can try tofu shiritaki to get closer for a few more calories but it will never be the same.

      Reply
  9. Pam says

    August 20, 2020 at 11:00 pm

    I like to use Shiritaki noodles to replace the noodles that traditionally come in Pho. I order the Beef Special Pho with double meat and no noodles then replace them with Shiritaki at home.

    Reply
    • Maggie Jones says

      August 21, 2020 at 1:39 am

      I love using shiritaki noodles this way! I think they’re the best in Asian-style recipes.

      Reply

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