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8 ways to use shirataki, the high-fiber, gluten-free noodle of your dreams

Tehrene Firman

Tehrene FirmanMarch 14, 2019

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Once you try shirataki noodles, you’ll be hooked. Despite an appearance quite similar to pasta, shirataki are made with the Japanese konjac yam, and usually found in the refrigerator aisle packaged in a pouch filled with water rather than a box on the shelf. But physical resemblance to spaghetti is where the similarities stop. In addition to being carb-free, gluten-free, and dairy-free, shirataki are about 97 percent water, which makes which makes the calorie count super low. No wonder they’re often referred to as “magic” or “miracle” noodles. While commonly used in traditional Japanese dishes, shirataki are ready for any sauce of your choosing.

Before rinsing shirataki, they might have a slight fishy odor from the konjac yam, which is usually displayed as konjac root flour or glucomannan (the dietary fiber of the konjac root) on the ingredients list. The texture can be described as a bit gelatinous. But with the right recipes, you’ll hardly be able to distinguish the versatile shirataki from a typical spaghetti.

These shirataki noodle recipes are ready to replace spaghetti and meatballs

Photo: It Doesn’t Taste Like Chicken

1. Rainbow shirataki bowl with peanut lime sauce

You can taste the rainbow in this bowl of veggies and noodles slathered in a creamy peanut sauce.

Photo: Wallflower Kitchen

2. Shirataki noodles with almond butter sauce

Can you beat a sauce made with almond butter? It’s mouth-watering in this recipe paired with onions, broccoli, and cabbage.

Photo: Create Mindfully

3. Pesto shirataki noodles

The easiest way to add flavor to your shirataki noodles is dressing them up in a healthy basil pesto.

Photo: Dianne’s Vegan Kitchen

4. Shirataki noodle stir-fry

You won’t even miss takeout. This stir-fry made with broccoli, mushrooms, ginger, and apple cider vinegar is as good as it gets.

Photo: The Healthy Family & Home

5. Basil and artichoke shirataki fettuccine

There’s no dairy needed in this shirataki noodle recipe. A spin on fettuccine, it gets the creaminess from almond milk and pine nuts.

Photo: Pups with Chopsticks

6. Black garlic shirataki noodles with king oyster mushrooms

This 15-minute dish proves shirataki noodles and king oyster mushrooms make for a stunning combo.

Photo: Healthy Recipes

7. Shirataki sesame noodles

The shirataki noodles soak up the flavorful tahini and sesame oil sauce in this dish.

Photo: Yup, It’s Vegan!

8. Spaghetti and lentil balls

This lightened-up take on spaghetti features shirataki noodles covered in tomato sauce, and protein-packed vegetarian meatballs made with green lentils, carrots, walnuts, and garlic.

If you’re looking for other healthy recipes, whip up some of these nutritious takes on pancakes. And whenever you’re in the mood for dessert, look no further than these copycat recipes of molten brownies and beyond.

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