How To Cook & Like Shirataki Noodles

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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. The first time I tried shirataki noodles was a few years ago and I have to admit it was not the most pleasant experience. All I could remember was this terrible smell 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 realised that I didn't really know how to use shirataki noodles. The golden rule is:

"Tip: 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 that remains, the better the texture will be."

I'll get back to how to prepare shirataki noodles later in this post.

What Are Shirataki Noodles?

Shirataki noodles (aka miracle noodles, aka konjak noodles, aka konnyaku noodles) is an ingredient popular in Asian cuisine. It's made from konjak plant which is ground and them 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 ~ 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.

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Benefits & Side Effects


This study shows that the soluble fibre called glucomannan found in shirataki noodles may help you lose weight and improve health. 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 fuller 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).

Side Effects

The same study shows that there are few potential side effects of glucomannan.

  • It may cause minor gastrointestinal complaints, 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).

Types of Products

You can find all sorts of products using glucomannan: noodles, fettuccini, penne or even rice. My favourite ones are noodles and rice simply because the texture is better and gets easily mixed with other ingredients, minimising the rubbery sensation. I use Zero Noodles and Miracle Noodles, both of which offer a wide variety of products to choose from. Another product that is worth trying is Glucomannan powder which can be used as thickener in smoothies or instead of xanthan gum. Avoid product called Barenaked noodles - apart from konjak flour, it also contains soy bean flour.

How to Cook Shirataki Noodles

So what are the common mistakes when using shirataki noodles? Back to the beginning when I mentioned my initial failure when using them, I thought that washing them well will be enough to get rid of their natural but not very pleasant smell. As I realised, that's not enough. To get the best results, you'll need to cook and pan-fry them.

If you really want to enjoy shirataki noodles, don't have high expectations - they won't taste like real pasta. The best way is to use them in a stir-fry rather than "regular" pasta meals. The trick is to use them in relatively small amounts and mix them with other ingredients like vegetables, meat and cheese. This and the cooking method explained below will help improve the texture. Adding spices, herbs, garlic, ginger and other ingredients will boost their flavour and make them taste delicious!

Here is how to achieve best results:

  1. Drain the noodles - discard all the water. Place the noodles in a large sieve and wash well under running water.
  2. Transfer into a pot with boiling water and cook for 2-3 minutes. This step is important for removing the unpleasant odour.
  3. 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.
  4. When done, place in a bowl and have it ready for a stir-fry. Try in my Easy Paleo Pad Thai or Prawn & Noodle Stir-Fry!

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By Martina Slajerova
Creator of

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (70)

Just found some Bare Naked noodles in Morrisons in the UK. They were great.


I prep the noodles a little differently.  Yes I first dump them in sieve and rinse under cold water for a bit, then I flavored the water to soak them in.  Originally I cut up a lemon threw it in a plastic bowl to heat while I'm rinsing the noodles.  Then soaked the noodles for a few minutes in this acidulated water, this seemed to cut the smell effectively.  Well right now I'm out of lemons and needed to soak some noodles again, what occurred to me was a different acid source - white vinegar.  Heat the water again in the microwave while rinsing the noodles, then pour 1/2 cup vinegar over the noodles so it ends up in the hot water, add water to bowl so noodles are floating and let soak for a while then rinse the vinegar water off.
My experience is that the noodles do not absorb the water or flavors of the soaking water.  Other than rinsing and letting the treated noodles drain in the sieve I don’t dry the noodles.
Give it try and see what you think.


Thank you! I'll give it a go!


Thank you for this!! I have always rinsed and rinsed to get rid of the smell but I've never tried drying them in a frying pan. Can't wait to try it out.


I've been using these for ages, great alternative. I completely agree, wash them loads and then dry fry them to get rid of the water.
I try and flavour the noodles with either whatever I'm cooking (i.e. cook them with the spaghetti sauce for a minute or two) or with other flavourings (soy sauce, tumeric, etc.)
Also for you UK-ers out there, I normally buy mine from Groupon (Better Than range). Works out to be less that 50p per serving.


can Miracle noodles be frozen while still in original package?


I'm not sure but I suppose they can. On the other hand, they have a long shelf life so you won't need to worry about freezing them.


No they cannot be frozen!!


I had a great experience with Shirataki Products by Miracle Noodles. I loved it !


I followed your recipe, rinsed for a minute, added them to boiling water, boiled for over a little minute, drained and then dried them in a dry pan. Sprinkled some sesame oil over them and let them sit in a pot while I stir-fried some Pak Choy and "fake" meat. Made a quick peanut sauce to drizzle on top of the vegetables and noodles. It turned out great!


Thank you! I had gotten pretty good at making these, but they were still a bit rubbery. Your tip to let them steam while cooking in the pan really helped; I think I was rushing that step. These are my new favorite snack and can't wait to try out more recipes! Your post is very much appreciated, ~Barbara


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