Shirataki Noodles – Best Noodles for Every Diet + 16 Recipes

Shirataki noodles are the best noodles for every diet, except, of course, for the carnivore diet. These are translucent and gelatinous traditional Japanese noodles that are made from the konjac plant which is grounded and shaped into various types of pasta and rice. These noodles are completely different from the carb-rich ramen noodles.

Moreover, Shirataki noodles are made from a type of fiber called glucomannan found in Asian konjac plant. It has no carbs and almost no calories and have traces of protein, fat, and calcium. They are 97% water and 3%fiber. Specifically, in every 100grams / 3.5 oz of noodles, there are only 4 calories and roughly 1 gram of net carbs. These make them perfect for any diet.

Other names

These noodles are also called miracle noodles, glucomannan noodles, konjac noodles, or konnyaku noodles. They also vary in appearances, too, such as spaghetti, angel hair, and fettuccine. There is also Shirataki rice that, of course, looks like rice. You can see these names in their packaging as well.

What health benefits do we get from Shirataki noodles?

Studies show that fiber glucomannan has many properties that can improve health, thus help in losing weight. Here are some of the health benefits this fiber can do.

  • Glucomannan is a highly viscous fiber that functions as prebiotics, thus it nourishes the friendly gut bacteria and improves gut health.
  • It promotes satiety that keeps us fuller with less food for a longer period that may cause a reduction of calories, hence may lead to weight loss.
  • It improves several risk factors for heart disease that includes total cholesterol, triglycerides, and fasting blood sugar.
  • Glucomannan is an effective treatment for constipation in children and adults because of its laxative effect and benefits fo gut health.

Are there any side effects?

Indeed, like other foods, glucomannan has different effects on different people. However, adverse effects can only be mild and only a few people have reported these experiences:

  • It may cause mild digestive issues such as bloating, loose stools, and gas.
  • It may reduce the absorption of certain oral medications and supplements. To avoid this, take your medication 1 hour before, or 4 hours after eating Shirataki noodles.

Where to buy these Shirataki noodles?

This depends on where you live. Even in some part of Asia may not be readily available in the market. But surely, they are readily available online, and surprisingly, there are many sellers you can find and very easy to order.

Furthermore, as these noodles are becoming very popular for dieters, most especially for very low-carb, keto diets, they are already appearing in some grocery stores and supermarkets such as Walmart, Whole Foods, and in some Asian grocery stores as well.

Please note that Shirataki noodles are different from Tofu Shirataki noodles. The later is made of Konjak fruit and Tofu. This article is all about Shirataki Noodles only.

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How to prepare Shirataki Noodles before cooking them.

There are instructions on the back of the packaging. The direction usually says that you have to rinse and drain, and then boil and dry on the stove using a skillet. This will remove excess water and allows the noodles to take on more noodle-like texture, thus makes it ready to soak up the saucy goodness in your meals. However, there is another way to do it.

Here is another recommendation:

  1. Drain the noodles and then rinse with hot water. Repeat up to 5 times.
  2. Dry them well using a cloth or paper towel to remove extra moisture.
  3. Put the noodles in a non-stick pan and dry fry them for 6-8 minutes or until they become firmer when touched.
  4. During dry frying, separate and turn them over with tongs to dry the noodles evenly.
  5. The noodles are now ready for any recipes you’d like to cook it.


The noodles may have fishy-smelling liquid. These are just plain water that absorbed the odor of konjac fruit. All you need to do is to rinse them well under running water for a few minutes or place them in a pot of boiling water for 2-3 minutes.

Now, get ready for the recipes.

Below are 16 recipes that definitely are delicious and will fit your diet.

1. Healthy Zero-Carb Noodle Alfredo

One of the favorites, this creamy Healthy Zero-carb Noodle Alfredo is very tasty and easy to make. Ingredients include  Shirataki noodles, large eggs, heavy whipping cream, unsalted butter, cream cheese, parmesan cheese, minced garlic, chopped parsley, salt and pepper to taste.

Get the full recipe here.

Shirataki noodles healthy zero carb noodle alfredo and congee

2. Congee

This Congee is also known as porridge. It’s nice to eat when warm which is perfect for cold weather but it is good on any wether too. It’s easy to make. All you need are Some Shirataki or Miracle Rice, chicken legs, chicken stock, spring onion, shallots, sesame oil, and salt and pepper. You can add steamed egg yolks and konjac flour if you like.

Get the full recipe here.

3. Keto Creamy Avocado Pasta with Shirataki

With only 6 ingredients, this Keto Creamy Avocado Pasta with Shirataki is so easy and tasty and perfect for a very low carb meal. All you need are Shirataki noodles, ripped avocado, some heavy cream, dried basil, salt and pepper to taste.

Get the full recipe here.

Shirataki noodles keto creamy avocado pasta with shirataki and easy and healthy filipino pancit

4. Easy and healthy Filipin0 Pansit

This Easy and Healthy Filipino Pancit is very popular in every Filipino household and mostly serve when there is a celebration. With shirataki noodles, you don’t have to miss it when you are on a diet. What you need are Angel Hair Miracle noodles, some chicken meat, avocado oil, onion, garlic, coleslaw mix, soy sauce, fish sauce, oyster sauce, green onions, and some water.

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Get the full recipe here.

5. Keto Low-Carb Fettuccine Alfredo with Shirataki Miracle Noodles

This healthy Keto Low-carb Fettuccine Alfredo with Shirataki Miracle Noodles is also gluten-free.  It is so creamy, tasty, and also perfect for any meal. The ingredients are Shirataki Fettuccine noodles, some fresh or frozen broccoli, chicken breast, some chicken seasoning, butter, some spinach, minced garlic, heavy cream, cream cheese, parmesan Reggiano, olive oil, salt, and pepper.

Get the full recipe here.

Shirataki noodles keto low carb fettuccine chicken alfredo with shirataki miracle noodles and miracle rice chicken fried rice

6. Miracle Rice Chicken Fried Rice

For keto and low-carb dieters, besides cauliflower fried rice, Miracle Rice Chicken Fried Rice is another healthy alternative for rice.  It is very easy and you will never go wrong. What you need are Miracle rice, shredded chicken breast, an egg, some bean sprout (or any vegetable of your choice), green onion, sesame oil, extra virgin olive oil, and some soy sauce.

Get the full recipe here.

7. Vegan Basil and Artichoke Shirataki Fettucine Pasta

This Lectin-free Vegan Basil and Artichoke Shirataki Fettucine Pasta are perfect for people who follow a vegan and lectin-free diet. This is also gluten-free, dairy-free, egg-free, and soy-free. Besides Shirataki Fettuccine Pasta, fresh basil, and artichoke hearts, you will also need some pine nuts, almond milk, nutritional yeast, lemon juice, garlic, extra virgin olive oil, and some salt and pepper.

Get the full recipe here.

Shirataki noodles vegan basil and artichoke shirataki fettuccine pasta and keto mushroom pasta with shirataki

8. Keto Mushroom Pasta with Shirataki

This delectable and appetizing Keto Mushroom Pasta with Shirataki is just so great with the Japanese mushrooms. It is easy and healthy as well. What you will need are some shirataki noodles, assorted mushrooms, butter, garlic, dried parsley, almond flour, thick cream, and some salt.

Get the full recipe here.

9. Filipino Style Creamy Carbonara

This luscious and flavorful Filipino Style Creamy Carbonara is very simple to make with only 7 ingredients in it. Besides the angel hair Miracle noodles, you will need some butter, heavy cream, parmesan cheese, cooked bacon, sliced mushroom, and some salt, and pepper.

Get the full recipe here.

Filipino style creamy carbonara and vegan pesto shirataki noodles

10. Vegan Pesto Shirataki Noodles

Perfect for someone who is in Low-carb, vegan, and in a gluten-free diet. You can’t ask for more in a Vegan Pesto Shirataki Noodles. So simple yet so healthy. What you need are Shirataki Noodles, fresh basil leaves, minced garlic, extra virgin olive oil, some pine nuts, nutritional yeast, and some salt.

Get the full recipe here.

11. Paleo and Keto Pad Thai with Shirataki Noodles

Pad Thai is a very popular cuisine from Thailand. if you love Pad Thai but you are cutting back on carbohydrates, the Paleo and Keto Pad Thai with Shirataki Noodles is just right for you. The ingredients for this recipe are Shirataki Fettuccine noodles, fish sauce, coconut aminos, xylitol or erythritol, cayenne pepper, lime juice, some coconut oil, minced garlic, some shrimps or chicken, eggs, bean sprouts, green onions, cilantro leaves, toasted peanuts, and lime wedges.

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Get the full recipe here.

Paleo and keto pad thai with shirataki noodles and shrimp pad thai

12. Shrimp Pad Thai

Another Pad Thai made simple. This Shrimp Pad Thai is just the same as the first one but made with lesser ingredients but still as savory as the first. What you need besides Miracle Noodle Angel Hair are some shrimps, broccoli, an egg, avocado oil, sesame oil, garlic, chopped basil, lime juice, coconut aminos, some rice vinegar, paprika and a sprinkle of stevia.

Get the full recipe here.

13.  Shirataki Noodles with Butter and Parmesan

This simple Shirataki Noodles with Butter and Parmesan  is just 6 ingredients away to make one healthy and tasty meal. All you need are Angel Hair Shirataki Noodles, unsalted butter,grated parmesan cheese, kosher salt, garlic powder, and black pepper

Get the full recipe here.

Shirataki noodles with butter and parmesan and spicy beef ramen keto low carb

14. Spicy Beef Ramen (Keto / Low-Carb)

With Miracle noodles, this Spicy Beef Ramen (Keto/Low-carb) is so filling and yet it is very low carb and flavorful as well.. Easy to prepare with the ingredients such as  the Miracle noodles, of course, garlic, onion, ground ginger, beef broth, sesame oil, vegetable oil, some soy sauce, green onions, and some red pepper flakes

Get the full recipe here.

15. Spaghetti-esque Shirataki

You will not be missing your spaghetti anymore with your low-carb diet. This Spaghetti-esque Shirataki is just as good as the original depending on how you make your sauce. It may not be exactly the same taste as with the regular pasta, but it has its own taste that you will also love it. Just make sure to follow directions on how to prepare it before cooking it. For the ingredients, you will need the Angel Hair Shirataki Noodles, a can of pasta sauce, ground beef, butter or olive oil, button mushrooms, oregano, basil, garlic onion, and some ground black pepper.

Get the full recipe here.

Spaghetti esque shirataki and shirataki noodles with almond butter sauce vegan paleo

16. Shirataki Noodles with Almond Butter Sauce (Vegan+Paleo)

And the last but not the least is the classic style Shirataki Noodles with Butter Sauce (Vegan and Paleo). Very simple and easy to prepare and not only Paleo and vegan, but it is also gluten-free, dairy-free, and eggless. with very low calorie, too. What you need are Shirataki noodles, olive oil, onions, garlic, broccoli, carrot, cabbage, Almond butter, sriracha sauce, and some coconut aminos.

Get the full recipe here.

There you have. Have a try to each one of these recipes and see which one you like best. But what is sure about these recipes is they are all very healthy in their own way and wouldn’t spoil your diet. In fact, with the Shirataki noodles, they can be helpful with weight loss.

By the way, don’t forget to Pin this in your Pinterest board for later. Share these with your friends, too.

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