by KetoFocus.com
A gluten-free alternative to keto noodles with ZERO CARBS
5 Stars (1 Reviews)
5 Ingredients or LessDairy FreeEasyEgg FreeNut FreeVegan
Whether you are making a classic pasta dish or an easy keto noodle side dish, shirataki noodles are an excellent gluten free replacement to pasta.
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Nutrition Facts
Serving Size:
3 oz
2
Servings
Calories
0g
Fat
0g
Protein
0g
Net Carb
3g
Total Carbs
The shirataki noodle is the OG, the original keto noodle. We have been smothering this pasta with spaghetti sauce and cheese sauce for over a decade. From fettucine to ramen, this low carb noodle has helps many continue to enjoy their comfort food favorites without sacrifice.
Shirataki noodles have been around for years. This iconic rubbery, stinky noodle was once the only pasta we had to turn to on a keto diet. Most shirataki pasta is zero net carbs, takes on the flavor of the sauce you pair it with and it’s gluten free. However, many find shirataki konjac noodles off-putting due to it’s rubbery texture and chemical smell. As long as it is prepared right, these noodles won’t be smelly or have a funky taste. And you won’t have to resort to eating low carb wheat noodles.
What are shirataki noodles?
Shirataki noodles (also called miracle noodles or konjac noodles) are zero calories noodles made from glucomannan, a fiber from the root of the konjac plant.The Konjac plant is common in Japan, China and other parts of Southeast Asia.
Konjac noodles are mostly water. They are about 97% water and 3% glucomannan fiber. Glucomannan is a soluble fiber that absorbs water – hence how these noodles are made. The carbs from the glucomannan in the konjac root are not digestible which is why most shirataki noodles have zero net carbs.
In Japanese, the word “shirataki” means “white waterfall”, which is how these water bearing white noodles got their name.
What KetoFocus fans think about the konjac noodle
” These are my go-to keto noodles when I need them to be zero carbs. As long as you make them correctly and follow directions, they work just fine.”
➥ from Instagram follower @ketogirl_330
- How to cook shirataki noodles correctly
- Recipe Details
- Watch the recipe video
- Shirataki Noodles Ingredients
- Shirataki Noodles Directions
- Similar recipes others love
- High fiber noodles
- Benefits of konjac noodles
- Uses and recipes
- Where to buy shirataki noodles
- FAQs
How to cook shirataki noodles correctly
- Drain the liquid off the pasta by pouring the contents into a strainer.
- Run cold water over the noodles to rinse for several minutes. This helps to get rid of the strange smell.
- Strain again.
- Add noodles to a non-stick stick and cook over medium high heat for a few minutes to evaporate excess moisture. This step helps with the noodle texture.
Shirataki Noodles Recipe Video
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Shirataki Noodles Ingredients
7 oz shirataki noodles - 1 tablespoon olive oil, optional
- 1 tablespoon grated parmesan cheese, optional
- salt and pepper, optional
7 oz Shirataki Noodles Directions
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Open and strain
Open the contents of the shirataki noodle bag into a colander and drain the liquid.
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Rinse
Rinse noodles under cool water for 1-3 minutes or until the smell goes away.
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Cook off excess moisture
To finalize noodle texture, add noodles to a saucepan or skillet and cook over medium heat until noodles are dry and moisture as evaporated off. Add remaining ingredients if using or add in your favorite sauce.
High fiber noodles
Shirataki noodles are mostly made up a highly viscous fiber called glucomannan. It is a soluble fiber meaning that it absorbs water and when it does, it forms a gel-like substance that can be formed into noodle or pasta shapes.
These noodles made from the konjac plant can also absorb water as they pass through your digestive tract which helps to slow down digestion and make you feel full longer.
The soluble fiber in konjac noodles is also known as a prebiotic, meaning it provides nourishment to your gut bacteria.
Because they are mostly made up of fiber, the net carbs in shirataki noodles is zero or close to it.
Benefits of konjac noodles
Besides the fact that we now can make a delicious keto pasta using these zero carb noodles, there are a few other reasons why you might want to add these to your diet on the regular.
- Weight loss – The fiber in shirataki noodles slows digestion which helps you to feel full longer instead of stuffing your face all the time.
- Lower blood glucose – The glucomannan fiber slows gastric emptying, causing blood sugar and insulin levels rise more gradually as macronutrients are absorbed.
- Regular bowel movements– If you suffer from constipation, consuming these high fiber noodle may help to keep you regular.
Taste & texture
One of the biggest complaints about shirataki noodles is the rubbery texture and awful smell when you first open the bag. To me, the texture is similar to al dente pasta or rice.
Shirataki noodles are flavorless especially if you prepare them correctly by rinsing them with cold water and cooking off the excess moisture.
Uses and recipes
Shirataki noodles come a wide range of pasta shapes, including rice. Spaghetti, fettuccine, angel hair and ziti are some common shapes you can find. There are even tofu shirataki noodles!
They can be used in place of any noodle in most recipes.
- Spaghetti – dump some spaghetti sauce on top to make keto spaghetti in minutes
- Ramen – made a fun ramen sauce like TikTok ramen or add in some soy sauce and sesame seeds
- Soups – add to soups in place of cauliflower rice or white rice
- Macaroni salad – use the ziti pasta shape to make a side dish worthy of a picnic
- Pad Thai – add some vegetables and a peanut sauce
Where to buy shirataki noodles
Besides online retailers, you can find shirataki noodles at most Asian markets as well as some grocery stores.
Check out these brands when looking online.
Shirataki Noodles: FAQS
Do shirataki noodles cause digestive issues?
The glucomannan in shirataki noodles is a soluble, non-digestible fiber. It may cause mild digestive issues like constipation, loose stool, bloating and/or gas.
Do shirataki noodles taste like pasta?
If prepared correctly, konjac noodles have a neutral taste and will take on the flavor of whatever sauce is pair with it.
How many carbs are in shirataki noodles?
Depending on the brand, most shirataki noodles have 0 -1 gram net carbs per serving.
Nutritional information & Macros
Nutrition Information
Shirataki Noodles
Servings: 2
| Amount Per Serving | |
|---|---|
| Calories | 0 |
| Fat | 0g |
| Protein | 0g |
| Total Carbs | 3g |
| Net Carbs | 0g |
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ok.. not like real pasta in taste and texture, but this is good start. When you crave pasta, this seems to be a fix.
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