Shirataki noodles are the thin, translucent, somewhat gelatinous noodles you find at Asian restaurants. Made from konjac yams, they are mostly water and glucomannan, a water-soluble fiber. They are gluten-free, keto-friendly, vegan, and paleo-friendly. Shirataki noodles come with a rather unfortunate funky smell that hits you when you open the package, but we promise, once they’re rinsed and cooked, the smell dissipates. They are as delicious hot as they are cold, and take on the taste of other foods so they’re the perfect base for any meal.
They’re found in Asian markets, specialty grocers, in some bix box grocers, health food stores, and online. Typically sold in “wet” (refrigerated) packages although you can also find them dry, and they are available in different pasta styles including angel hair and fettuccine. Read the label – some “shirataki” noodles contain soy, which is a potential allergen. Shirataki noodles in the “wet” package last up to a year unopened.
My Favorite Shirataki Noodle Recipes
The following dishes are Asian-inspired, delicious, low-carb and low-calorie.
Shirataki noodles from The Bee’s Kitchen
This is wonderful as a side dish to shrimp or pork, or as a vegan dish on its own. This delicious combo of carrots, zucchini, and edamame with a bit of soy sauce is about as comfort-food-ish as it gets!
Korean-style noodle salad with shrimp from Closet Cooking
This is a cold noodle salad that’s perfect for summer soirees, but you can also heat up the ingredients and serve it as a hot noodle dish. It includes gut-friendly kimchi, which is a staple of Korean cooking.
Noodle salad with salmon & sesame lime dressing from Happy Body Formula
The citrus-and-sesame dressing brings a zesty flavor to this salmon- and veggie-based dish, which can be served cold or hot.
Creamy avocado pasta from Happy Keto
If you love creamy sauces, this one’s a winner. Mix avocado with heavy cream and fresh basil, and you’ve got a killer Alfredo sauce to put over your shirataki noodles. Add some grated cheese, and… (what time’s dinner?)
Chicken tetrazzini from Healthy Nibbles & Bits
Chicken tetrazzini is a classic Italian dish that can be noodle-heavy, but this recipe lightens things up with shirataki noodles. If you want to make this dish keto-friendly, substitute coconut flour for the gluten-free flour.
Spinach pasta primavera from Home Sweet Jones
Pasta primavera is another Italian classic that includes roasted garlic, which has a ton of health benefits on its own. This recipe calls for milk, but you can substitute coconut milk if you prefer dairy-free.
Spicy beef ramen from Jam Hands
Ramen has a bad rap as being cheap (in every sense of the word) but this ramen bowl is healthy and inexpensive if you opt for a no-meat version. Shirataki noodles, ground beef, and beef broth make up the base – add spices and veggies, and lunch is served!
Honey sesame shirataki noodles from Just One Cookbook
This cold Japanese ramen dish is made flavorful with sesame oil and honey, and you can customize it with whatever ingredients you have on hand: chicken, veggies, egg… (yep, mouth is watering!)
Vietnamese noodle bowl salad from Ketogasm
This noodle bowl is a complete nutritional profile that contains pork ribs and shrimp along with veggies. Jazz it up with crushed peanuts and sprouted mung beans for a surprisingly hearty meal.
Zero calorie noodle soup from The Londoner
This. Can’t. Be. Real. Zero-calorie soup? But it is! This light coconutty miso soup recipe is great if you’re watching your weight, and you can add veggies or shrimp for more substance.
Creamy butternut squash pasta from Noshing With The Nolands
Not exactly Asian-inspired, this dish features butternut squash and a creamy sauce that makes for a hearty and comforting hot pasta meal. Use freshly grated Parmesan for a bit of zest and you’ve got the perfect side dish!
Black garlic shirataki noodles with mushrooms from Pups With Chopsticks
This recipe features king oyster mushrooms, which have a lovely texture and a distinctively non-mushroomy flavor that everyone will love. Black garlic gives it a touch of exotic flair – and a ton of health benefits.
Sesame noodle salad from Serious Eats
This is a vegan dish with a lot of spice from Thai chilies, Sichuan peppercorns, Chinese Chinkiang (black vinegar), toasted sesame seeds, peanuts (or cashews if you’re paleo), sesame paste, and toasted sesame seeds. Add veggies and… wow!
Thai lamb salad from Super Golden Bakes
This Thai-inspired salad is a low-carb base for a fast dish using last night’s leftover meat. It contains tamarind paste, red chili, fresh mint, and coriander to create a distinct Thai flavor.
You can find shirataki noodles many places online, such as Amazon – see below for your options!