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I've been getting e-mails asking about shirataki noodles and why I never use this zero-carb ingredient in my recipes. The reason was simple: I didn't like them... at all.
When I first tried shirataki noodles, I followed the instructions on the packaging which simply said to rinse them. I have to admit it was not the most pleasant experience. All I could remember was this terrible odor and rubbery texture. Low-carb or not, I thought it wasn't worth the effort and money!
That has all changed after I read this article by Low Carb Dietitian. I realized that I didn't really know how to prepare shirataki noodles.
What if I Don't Like the Taste and Texture?
Both taste and texture can be significantly improved if you follow this guide. The golden rule is to rinse them really well and pan-fry them without oil or other liquid in order to remove as much water as possible. The less water remains in the noodles, the better the texture. Once they are prepared, they can be cooked in sauces, gravies, with cheese or in stir-fries.
What Are Shirataki Noodles?
Shirataki noodles (aka miracle noodles, konjak noodles, or konnyaku noodles) is an ingredient popular in Asian cuisine. It's made from konjak plant which is ground and then shaped into noodles, fettuccini or even rice. Shirataki noodles are almost zero calorie and zero carb.
They are 97% water, 3% fibre and traces of protein, fat and calcium. There are 4 kcal and about 1 gram of net carbs per 100 g (3.5 oz) of shirataki noodles. If you find that the packaging says "zero" calories or "zero carbs", etc. it's because the FDA allowed products with less than 5 calories, less than 1 gram of carbs, protein and fat to be labeled as zero.
What Are the Benefits of Eating Shirataki Noodles?
This study shows that glucomannan, a type of soluble fibre found in shirataki noodles, may help you lose weight and improve health. Interestingly, glucomannan powder can be used as thickener in smoothies or instead of xanthan gum. Below are the main benefits of glucomannan:
- Soluble fiber is very low in calories and lowers the energy-to-weight ratio of the food that is consumed.
- It has shown to promote satiety via several mechanisms. Including shirataki noodles will keep you full for longer!
- It slows down digestion which again induces satiety.
- It inhibits carbohydrate absorption and improves glycemic parameters (lowering blood glucose levels and inhibiting insulin spikes).
- It reduces fat and protein absorption (only beneficial for excessive calorie consumption).
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Are There Any Side Effects of Eating Shirataki Noodles?
The same study shows that there are few potential side effects of glucomannan.
- It may cause minor gastrointestinal issues, such as bloating, gas, and mild diarrhea. If it does, reduce the serving size.
- It may reduce the bioavailability of oral medications. You should avoid eating shirataki noodles with your medication and supplements. The medication should be taken 1 hour before or 4 hours after your meal containing glucomannan.
- There have been some incidents of esophagus, throat or intestine blockage by using glucomannan tablets which absorb large amounts of water. Note that the tablets are not the same as shirataki noodles which already contain water and don't pose this risk.
- Since there are no nutrients, do not overuse products containing glucomannan. The vast majority of your diet should be focused on real food (eggs, meat, non-starchy vegetables, raw dairy, avocados, berries, nuts, etc).
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Do Shirataki Noodles Taste Like Pasta?
If you really want to enjoy shirataki noodles, don't have high expectations. They won't taste like real pasta but they make a fantastic pasta alternative when they are prepared the right way.
You can find all sorts of products using glucomannan: noodles, fettuccini, penne or even rice. My favorite ones are noodles and rice simply because the texture is better and gets easily mixed with other ingredients, minimizing the rubbery sensation.
How to Cook Shirataki Noodles (The Best Way!)
The steps to the perfect shirataki noodles, rice or penne, follow the simple steps below:
Step 1: Rinse Well
Place the shirataki noodles in a colander and rinse under running water to remove any unwanted odor.
Step 2: Cook in Vinegar Water
Fill a saucepan with water, bring to a boil and cook the noodles for about 3 minutes. Adding a dash of vinegar helps remove any residual odor!
Step 3: Cook in Pan Without Oil
Drain the noodles, place in a hot dry pan and cook on high for about 10 minutes. This is a crucial step as it will improve the texture and make it less chewy and rubbery.
Step 4: Add To Your Meal
Use in stir-fries, cook in sauces or gravies, bake with cheese, and don't forget about flavor by using herbs and spices. Cooking shirataki directly in sauces makes the flavors penetrate so you have flavorful keto pasta dish.
How To Use Shirataki Noodles
You can use shirataki noodles just like rice noodles, egg noodles or spaghetti. They work best in stir-fries, or combined them with other nutritious options such as zucchini noodles or palmini noodles.
As shirataki noodles have no nutrients, use small amounts and mix them with other ingredients like vegetables, meat, sauce and/or cheese. Adding spices, herbs, garlic, ginger and other ingredients will infuse them with fantastic flavor and make them taste truly delicious!
Recipes With Shirataki Noodles
Looking for some tasty options to serve your shirataki noodles? Check out these recipes!
Hands-on Overall
Serving size half 7-oz pack
Nutritional values (per half 7-oz pack)
Net carbs1.5 grams
Protein0 grams
Fat0.2 grams
Calories4 kcal
Calories from carbs 77%, protein 0%, fat 23%
Total carbs2.9 gramsFiber1.4 gramsSugars0 gramsSaturated fat0 gramsSodium0 mg(0% RDA)Magnesium0 mg(0% RDA)Potassium0 mg(0% EMR)
Ingredients (makes 2 servings)
Instructions
- Drain the noodles. Discard all of the water from the package. Place the noodles in a large sieve and rinse well under running water.
- Transfer into a pot with boiling water and cook for 2 to 3 minutes. This step is important for removing the unpleasant odor. (Also, adding a dash of vinegar helps!)
- Drain the noodles and place on a hot pan without any grease or liquids. Fry over a medium-high heat for about 10 minutes. There will be a lot of steam and that's what you want to achieve. Remove as much water as possible without drying them out. If they become too dry, they will significantly reduce in size. Using tongs, you'll need to turn the noodles to avoid that. This step is important for their texture.
- When done, place in a container and keep in the fridge for up to a week. Use in stir-fries, cook is sauces, gravies or add your favorite seasonings to boost the flavor.
- Use in recipes such as this Easy Paleo Pad Thai, Vegetable Laksa with Shirataki Noodles or Prawn & Noodle Stir-Fry!
Ingredients
Instructions
- Drain the noodles. Discard all of the water from the package. Place the noodles in a large sieve and rinse well under running water.
- Transfer into a pot with boiling water and cook for 2 to 3 minutes. This step is important for removing the unpleasant odor. (Also, adding a dash of vinegar helps!)
- Drain the noodles and place on a hot pan without any grease or liquids. Fry over a medium-high heat for about 10 minutes. There will be a lot of steam and that's what you want to achieve. Remove as much water as possible without drying them out. If they become too dry, they will significantly reduce in size. Using tongs, you'll need to turn the noodles to avoid that. This step is important for their texture.
- When done, place in a container and keep in the fridge for up to a week. Use in stir-fries, cook is sauces, gravies or add your favorite seasonings to boost the flavor.
- Use in recipes such as this Easy Paleo Pad Thai, Vegetable Laksa with Shirataki Noodles or Prawn & Noodle Stir-Fry!
Nutrition (per serving, half 7-oz pack)
Calories4kcal
Net Carbs1.5g
Carbohydrates2.9g
Protein0g
Fat0.2g
Saturated Fat0g
Fiber1.4g
Sugar0g
Sodium0mg
Magnesium0mg
Potassium0mg
Detailed nutritional breakdown (per half 7-oz pack)
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