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Get It NowHave you made shirataki noodles before? Sometimes they go by other names: Konjac noodles or miracle noodles. Until recently, they were not one of my favorite low carb pasta options. The texture was a little off-putting to me. But then I tested different preparation methods, and found one that works very well — I think this shirataki noodles recipe has a texture that’s really close to real pasta. Even my young kids went for it. Make it with me!
Why You Need My Shirataki Noodles Recipe
- The best method for al dente noodles, with a neutral taste – Most shirataki noodle recipes and the packages themselves say to just rinse and eat, but I think that texture isn’t great at all that way. I have a couple extra (super easy) steps to improve it and make the flavor more neutral, so these konjac noodles work with any sauce you want.
- Delicious garlic parmesan sauce option – I have more sauce ideas below, but this version with garlic parmesan sauce is so flavorful.
- Low calorie, keto friendly, and gluten-free – Just 3.4g net carbs per serving with the sauce, or 1g net carbs without the sauce! And these noodles are packed with prebiotic soluble fiber, so they keep me full.
- Quick and easy – I can whip up these shirataki noodles in less than 30 minutes. Hello, weekday pasta nights!
- Versatile pasta alternative – I liked this method so much that I now sometimes substitute these for the zoodles in my keto pho and zucchini Alfredo, the spaghetti squash in my keto pad thai and spaghetti squash casserole, or the kelp noodles in my kani salad. Once you learn how to cook shirataki noodles this way, I think you’ll love it for many of your favorite pasta dishes, too.
What Are Shirataki Noodles?
Shirataki noodles, also called konjac noodles or miracle noodles, are a low carb, zero-calorie noodle made from the root of the konjac plant. They have been eaten in Japan for over a thousand years (source), and I was so happy to discover them. They don’t taste much like anything on their own, but will take on the flavor of whatever sauce you use, much like regular pasta.
I personally buy this brand made from glucomannan fiber (the type of soluble fiber found in the root of the konjac yam). Some other varieties are made from tofu, but I prefer konjac noodles over those made with tofu (see why I try to limit soy here).
How To Cook Shirataki Noodles
This section shows how to cook konjac noodles, with step-by-step photos and details about my technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card.
How To Prepare Konjac Noodles:
The instructions on the package typically say to just rinse and eat, but I don’t recommend this. If you don’t cook them properly, they can have a rubbery or slightly crisp texture. That’s why I tested extensively (dozens of times at this point) to find the best method, below. Made correctly, they have a texture very similar to al dente pasta (and you can try this method with shirataki rice too).
- Rinse. Place the shirataki noodles in a colander and run under cold water. Rinsing helps neutralize their flavor and gets rid of any fishy smell.
- Boil. Bring a large pot of water to a boil. Add the noodles and boil.
- Drain, rinse, and dry. Return the shirataki noodles to the colander to drain. Rinse well again. Pat very dry with paper towels. (This is important, otherwise I found the next step isn’t as effective!)
- Stir fry. Heat a large skillet over medium-high heat. Add the noodles (no oil) and stir fry until very dry. Remove and cover.
Finish With Garlic Parmesan Sauce:
You can use any pasta sauce you like for shirataki noodles! My favorite with them is this creamy garlic parmesan sauce, and it’s very easy:
- Saute garlic. Heat olive oil in a large skillet over medium heat. Saute minced garlic until fragrant.
- Add broth and cream. Bring to a simmer, then reduce heat and simmer until the volume is reduced by half.
- Thicken with parmesan cheese. I just sprinkle it in and stir until the sauce is smooth and thick. You can adjust the amount to your liking — add more to make it thicker, less for thinner. If I accidentally make it too thick, I just add an extra splash of cream!
- Toss with the shirataki noodles. Add them back to the skillet and stir to coat in sauce. Cook until hot. Season with salt and pepper to your taste.
My Recipe Tips
- Boiling is technically optional, but I recommend it for texture. I did a comparison test with and without, and doing this step definitely improved texture.
- Whether you skipped the boiling step or not, definitely don’t skip the stir fry step. I find it really helps to make my miracle noodles as neutral – and as close to real pasta in texture – as possible. Without this part, I honestly don’t want to eat them!
- Be careful not to overcook or burn the noodles when stir frying. If you cook them too long, they can break apart when you add them to the sauce. The time can vary a bit depending on the pan you use and your stove. And there shouldn’t be any browning — this is a sign your heat is too high and will make the noodles brittle.
- Don’t cook too long in sauce. The texture of shirataki noodles gets kind of mushy if you cook them too long, which is why I always suggest adding them to already-hot sauce. Then just heat briefly until warm.
More Sauce Ideas
Beyond the garlic parmesan sauce above, you can make this shirataki noodles recipe with any of your favorite pasta sauces! Just follow the same steps to prepare the noodles first, then add them to your heated sauce. Here are my other faves:
- Sugar Free Marinara Sauce – You can make this plain or add ground beef to it. I also like this version with keto meatballs on top.
- Alfredo Sauce – This is similar to my garlic parmesan one above. I think shirataki noodles are the perfect replacement for fettuccine, even if the shape is a bit different.
- Pesto Sauce – This one is wonderful for summer! You can also make it creamy by adding a little heavy cream to it.
- Mushroom Sauce – You can make my creamy mushroom sauce by itself, but I usually whip up my mushroom chicken with a little extra sauce for the noodles.
- Cheese Sauce – Instead of making cheese sauce for broccoli, try it on this pasta instead.
- Asian Inspired – The sauce from my recipe for kelp noodles tastes great with konjac noodles, too. This version pairs well with shiitake mushrooms!
- Saucy Chicken Recipes – These are kind of my thing, so I have lots of others where these miracle noodles would make a perfect base to sop up extra sauce. Try my marry me chicken (with sun-dried tomatoes), chicken Florentine, or chicken marsala over them.
Shirataki Noodles (Best Recipe)
This is my BEST method for how to cook a shirataki noodles (konjac noodles) to the perfect texture, with an irresistible, creamy sauce.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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Rinse shirataki noodles very well in a colander, under cool running water.
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Bring a pot of water to a boil. Add the konjac noodles and boil for 3 minutes. Rinse well again under running water.
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Pat very dry.
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Heat a large, heavy bottomed skillet over medium-high heat. Add the noodles (no oil) and stir fry for about 10 minutes, until very dry. Remove the noodles and cover to keep warm.
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Add olive oil to the skillet over medium heat. Add the minced garlic and cook for about a minute, until fragrant.
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Add the broth and cream. Increase heat to bring to simmer, then reduce heat and simmer for about 5-7 minutes, until volume is reduced by half.
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Reduce heat to low. Gradually stir in the parmesan cheese, until smooth.
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Add the noodles back to the skillet and stir to coat in sauce. Cook for 1-2 minutes, until hot. Season with salt and pepper to taste, if needed.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: ~1 cup, or 1/4 entire recipe
- Tips: Check out my recipe tips above to help you get the best texture.
- Sauce ideas: You don’t have to use the sauce I made here! See the other sauces I use with shirataki noodles above.
- Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days with the sauce, or 4-6 days without the sauce. I don’t recommend freezing shirataki noodles — they contain a lot of liquid and don’t thaw well.
- Meal prep: Make these ahead of time and store in the fridge. They reheat really well!
- Reheat: Warm the noodles in the microwave or in a hot skillet, until warm. I usually add an extra splash of cream to revive the sauce.
- Note on nutrition info: The numbers in my calculations include the sauce, and that’s where most of the macros come from. Without the sauce, it would be the same as what’s on the package.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Shirataki Noodles
More Low Carb Noodle Recipes
I love noodles. They were pretty much their own food group for me growing up. These days I prefer lighter options most of the time, and I’ve got lots of recipes to help you do just that! Here are some of my most popular ones:
109 Comments
Luis Chavez
0Just be careful not to eat too much. i had 600 gr. A big pile. My god, the night and subsequent day I had! These are insoluble noodles. You can’t digest them and they are prone to clumping and making blockages short- and long-term. They are delicious. But they cannot be binged. They can cause harm and really should be classified as a supplement not a food. Do some research before getting carried away, especially because of how delicious this is. I tried it! Delish going in, the problems came later.
Wholesome Yum M
0Hi Luis, Sorry you had this experience. 600 grams is quite a large amount of noodles, which means a large amount of fiber. Too much can cause discomfort.
Jane Clarke
0The difference is all about the dry sauté with very dry noodles. A great recipe! Thank you
Ann
0What is sodium content if you do not add extra salt?
Maya | Wholesome Yum
0Hi Ann, Sorry, I don’t track sodium in my recipes. You can read more about why in my nutrition policy.
Wanda
0Perfect, so tasty & yummy. Had chicken & broccoli on the side.
Thanks Maya
Kristin Wilcox
0I really wanted this to work because I’m jonesing for tuna noodle casserole. I made it. The flavors are right and totally keto, but these noodles are still so chewy. Like it hurts my teeth to chew them up. I don’t feel like this technique helped at all.
Wholesome Yum M
0Hi Kristen, Sorry this recipe didn’t turn out as expected. These noodles can be chewy straight out of the bag, but after boiling and pan frying, they should be much more tender to eat. Is it possible you had a bag that was expired? Did you use a different brand?
Emese
0Does it matter if the skillet is non-stick or not?
Wholesome Yum M
0Hi Emese, Non-stick is not strictly necessary for this recipe. Feel free to use any heavy-bottomed pan you have available to you.
Grace
0This tasted great, my noodles didn’t turn out right, I think. I couldn’t even bite them apart. I will definitely try again though, I sometimes get a hankering for noodles!
Wholesome Yum M
0Hi Grace, If your noodles were rubbery, then they needed to be boiled longer. Best wishes!
Dana
0Hi. Can I use these to make an alternative ramen soup?
Wholesome Yum M
0Hi Dana, Yes, absolutely!
Kaitlin
0This recipe and tips on how to cook the shirataki noodles are spot on! I am trying to do keto and saw these noodles at the store and decided to give them a try. They are quite intimidating, but your tips and directions were so easy to follow and they turned out awesome. Even my boyfriend who dislikes tofu loved them and asked me what they were made out of lol – surprise! I did make a few tweaks – I used full fat coconut milk “cream” instead of heavy cream and added freshly crumbled bacon bits. I also sautéed broccoli, carrot, spinach, and onion and mixed in to the sauce for more veggie action. Spectacular. Thank you!
Indri Hutapea
0Thank you so much for sharing this.
Jenn Leclerc
0Thanks for this recipe!! I’ve have had shiritaki noodles many times before, but this was a game changer for me!! Prior to finding this, they were just an ‘okay substitute’ for pasta. Who would have thought that by cooking the extra water out they would actually be as enjoyable as the real thing? Ingenious!! Thanks again
Sandra
0I have been looking for a low carb alternative to pasta. These are amazing! Your tips for cooking the noodles are soooo helpful. P.S. Garlic parmesan sauce… how can it get better than that?
Linda
0Love shirataki noodles and I usually add this to a soup. Love this version for a change.
Stephanie agnew
0Thank you for your tips on cooking these noodles, I followed the instructions on the package and they were awful,,rubbery, so now I I will boil them first,, thank you, I love pasta,,so I will try some of these recipes thanks again
Swathi
0This Shirataki noodles are yum!
Scarlet
0I had never made shirataki noodles before so thanks for the clear instructions on how to do so and your sauces was so delicious with the noodles. Yum!
Jaclyn
0The best way to enjoy shirataki noodles! Thank you!
Amy Huntley
0I am excited to try this method! I have struggled with Shirataki noodles. This way looks delicious!
Kristyn
0This sauce is incredible!! You know if it has garlic, cream, & parmesan, it’s going to be good!! I love how light these noodles feel, too. Will definitely keep this recipe handy!
Natalie
0Your tips are so helpful!! I need to make them more, because my family loved them! I think next time I’ll add some grilled chicken. It was very tasty!
Dannii
0I keep meaning to try this as a low carb option. Thanks for all your tips on cooking them.
Michelle
0I have tried these shirataki noodles once and really didn’t like them. Gave your recipe a go and have to say they are so much better cooked this way! Thanks so much for sharing this.
Jo
0Cravings satisfied! I love the low carb alfredo and spaghetti, And I can’t wait to try this with pad thai! Thanks for the ideas!
Beth
0Amazing and so tasty!
Alisa
0Oh wow! I have disliked every other preparation of shirataki noodles I’ve ever tried. These are actually good – possibly even great given I wish I’d had more noodles to use instead of the one small package. Thank you for changing my mind on these!!!
Kristyn
0The garlic parmesan sauce is so good!! I want it over everything! I am new to these noodles, but love them so much!! I don’t feel guilty eating them & they feel so light!
Natalie
0Knowing these are a healthier option, I could eat these weekly!! You can’t even tell! They were so tasty & I loved the sauce!
Amy Huntley
0I can’t wait to try this! It looks so light and a great side for so many main dishes!