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.

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.

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

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.

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

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.

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.

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.

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 (2024)


Why are my shirataki noodles rubbery? ›

Less moisture in the noodles will make for a better texture. Once you've cooked your shirataki noodles, and removed the excess moisture to prevent that rubbery texture, they're ready to add into your favorite noodle dishes.

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 to cook konjac noodles 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.

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.

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.

What are the side effects of 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.

Who should not eat shirataki noodles? ›

Glucomannan being highly absorbent may present a danger for children and adults of choking, intestinal blockage, or throat and esophagus blockage if glucomannan expands before reaching the stomach. Glucomannan has also been found to cause bloating, flatulence, and soft stools or diarrhea.

Is it okay to eat shirataki noodles everyday? ›

Eating shirataki noodles every day is generally not considered dangerous for most people, especially when consumed as part of a balanced diet. However, there are a few things to keep in mind: Digestive Sensitivity: Some individuals may experience gastrointestinal discomfort when consuming.

Who should not eat konjac noodles? ›

Several countries have banned the use of konjac because of the high incidence of bowel or throat obstruction. Children and pregnant or breastfeeding people should not take konjac supplements. Stop taking konjac and get medical help if you have symptoms of an allergic reaction, such as: difficulty breathing.

Are konjac noodles the same as 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.

Can you eat konjac noodles every day? ›

While the konjac noodles seem like a miracle discovery with few calories and carbohydrates, I would caution you to consume them in moderation like you would any other food. You need a balance of macronutrients to feel your best and you don't want to get too much of any individual food (even healthy ones).

Why don't I digest konjac noodles? ›

The ingredient is derived from a Japanese root that is not digestible by humans. The Food and Drug Administration considers konjac to be safe and even approved a petition last month allowing food producers to market the substance as a source of dietary fiber.

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

2. Parboil it. 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.

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 Japanese eat shirataki noodles? ›

They're used in hot pot and oden (a one-pot dish that features a variety of ingredients in a slow-simmered broth) that's especially popular in winter months.” Some traditional Japanese dishes that use shirataki noodles include sukiyaki, a Japanese beef hot pot dish, and niku jyaga, a meat and potato stew, both known ...

Are konjac noodles supposed to be rubbery? ›

Then boil on high for about three minutes. Next, drain the noodles and then pan fry them without added oil for five to seven minutes, making sure as much water evaporates without the noodles drying out. This helps with the slightly rubbery texture.

Are shirataki noodles supposed to be rubbery? ›

They are translucent, white, or brownish in color. Each type has a slightly different texture and you may want to experiment to find which noodle is most appealing to your taste-buds. Shirataki Noodles are naturally rubbery in comparison to regular pasta. The consistency and texture are different than pasta.

Why do my noodles taste rubbery? ›

If your pasta is rubbery or mushy, it's likely that it got overcooked. Be sure to cook homemade pasta no longer than 3-5 minutes to avoid this pitfall.

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