Healthy Meal Ideas

8 Shirataki Noodle Recipes to Fulfill Your High-Fiber Pasta Dreams

Tehrene Firman

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Photo: Stocksy/Carmen Martinez Palma

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. The alt-pasta really shows up in the nutritional category, and once you get a taste, you’ll want to add tons of shirataki noodle recipes to your rotation.

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 and contains about two grams of fiber per serving. 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. Get the recipe: 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. Prep this dish ahead for a week of lunches that don’t get less exciting as Monday wears into Friday.

Photo: Wallflower Kitchen

2. Get the recipe: 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. You can also douse this dish in sriracha for an extra kick.

Photo: Create Mindfully

3.  Get the recipe: Pesto shirataki noodles

The easiest way to add flavor to your shirataki noodles is by dressing them up in a healthy basil pesto. The pine nuts will give you an extra boost of protein, and all the deliciousness you could wish for.

Photo: Dianne’s Vegan Kitchen

4. Get the recipe: 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. Get the recipe: 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 so you can go vegan for tis dinner.

Photo: Pups with Chopsticks

6. Get the recipe: Black garlic shirataki noodles with king oyster mushrooms

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

Photo: Healthy Recipes

7. Get the recipe: Shirataki sesame noodles

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

Photo: Yup, It’s Vegan!

8. Get the recipe: 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.

This post was originally published on March 14, 2019; updated on July 2, 2020. 

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