Waving goodbye to pasta can be one of the hardest parts of living a low-carb life. But what if there was a way to keep your keto lifestyle and your noodles?
Enter shirataki noodles: Translucent, gelatinous noodles native to Japan. Made from the konjac yam (also known as devil’s tongue or elephant yam), shirataki noodles consist of mostly water and glucomannan fiber. Plus, they are almost completely calorie- and carb-free, and quite alkaline. Used in Asian cuisine for centuries, America is just starting to find out about this “miracle noodle,” and is admittedly going a little crazy for this keto pasta. If you’ve been curious about them, but aren’t sure where to start, dig into these easy and delicious shirataki noodle recipes for inspiration.
Related: Benefits of Shirataki Noodles and Where to Buy Them
What makes shirataki noodles so special?
Aside from their macros, shirataki noodles don’t cook like other pastas. They are tasteless, but can have a distinct smell straight out of the package. This is why most shirataki noodle recipes recommend you rinse the noodles first, and then “dry roast” them in a pan. While they have a different texture than regular pasta (they’re more akin to rice noodles), shirataki noodles soak up the flavor of whatever you add them to, making them the perfect keto pasta base for a wide variety of dishes.
Below are 18 shirataki noodle recipes that are not only quick, but incredibly easy to make. So go ahead, enjoy pasta again!
Keto shirataki noodle recipes
Low-Carb Shrimp Pad Thai With Shirataki Noodles
Just because you’re living a keto or Bulletproof lifestyle doesn’t mean you have give up pad thai. This simple keto pasta recipe includes a shot of Brain Octane Oil, cashew butter, coconut aminos, and zero-carb shirataki noodles — which means that unlike traditional pad thai, you’ll actually want to get up off your couch and do something after this meal. Use garlic and onions with caution, though — they’re often moldy and can inhibit alpha brain waves or mood.
Keto Beef Shirataki Noodle Soup
Image via KetoVale
A warm, satisfying meal made with ground beef, this shirataki noodle soup packs a double protein punch with a base of beef broth and only sets you back 4.5 net carbs. Cook your ground beef first, then add it to the noodles along with ginger and a cooked egg (make sure to soft boil it so the fats aren’t oxidized). Consider subbing out the garlic and shallots for fresh green onion, and the sesame oil for grass-fed butter or beef tallow.
Low-Carb Angel Hair Pasta With Lemon Chicken
This light keto shirataki noodle recipe has a great depth of flavor thanks to grass-fed butter and gelatin, an entire lemon, and a whole bunch of fresh herbs. Best of all, it has just two net carbs. When selecting your chicken, make sure to buy a pasture-raised bird that has never been fed antibiotics or hormones.
Low-Carb Beef Shirataki Noodle Pho
Image via Resolution Eats
This keto-friendly pho is full of spicy goodness thanks to cinnamon, coriander, cilantro and coconut aminos—all with just 2 net carbs. These shirataki noodles call for beef broth, but feel free to use your own homemade bone broth. It’s also good to watch your reaction after consuming the fish sauce and aminos called for in this recipe, as fermented foods can contain histamines that make you feel foggy.
Fettuccine Alfredo With Lemon Garlic Shrimp
Image via Tana Amen
Is it possible to enjoy fettuccine alfredo and still stay Bulletproof? It certainly is! While this keto pasta recipe calls for cashew cream, we recommend skipping that altogether and using salted cauliflower that’s been steamed and then blended. It provides the same satisfyingly creamy flavor and consistency, with just 5 net carbs.
Image via Healthy Recipes
Buttered noodles are a favorite with toddlers everywhere, but if we’re being honest, they’re pretty darn good at any age. This super simple recipe is literally just shirataki noodles and butter, with a few spices thrown in (meaning, virtually zero carbs per serving). Instead of traditional parmesan cheese, opt for a small serving of grass-fed ghee.
Coconut Basil Chicken Shirataki Noodle Bowl
Image via Low Carb Maven
This shirataki noodle recipe calls for chicken breast, but pastured beef or pork would work just as good nestled in creamy coconut milk, fresh basil, and a homemade sweet and sour sauce. A perfect recipe for meal prepping keto pasta (just 5 net carbs per serving), you can make it in 25 minutes and easily divide into containers for the rest of the week.
Spinach Egg Shirataki Noodle Soup
Image via Low Carb Yum
Egg drop soup makes a delicious appetizer, but this version is tasty enough to be a main dish. Opt for beef bone broth instead of chicken, and lightly steam your spinach before adding to the shirataki noodles to remove oxalates. Add some extra protein at the end for a truly satisfying and ultra-keto meal at just over 1 carb per serving.
Potsticker Meatball Asian Noodle Soup
Image via I Breathe I'm Hungry
How can you go wrong with savory meatballs nestled in a hot, spicy broth? Use pastured ground pork and homemade beef bone broth to give this keto pasta soup an even stronger nutritional punch, all for about 4.5 net carbs. Consider subbing out the fish and soy sauce for coconut aminos, and use coconut oil instead of sesame oil. Try green onions instead of garlic, since garlic is considered suspect on the Bulletproof Diet.
Shirataki noodle recipes for stir-fry, curries, salads, and more
Shirataki Noodles With Almond Butter Sauce
Image via Wallflower Kitchen
In addition to a shirataki noodle base, this dish includes broccoli, carrots and cabbage, but honestly, you could use whatever green-zone veggies you have. The fun part of this recipe is the simple almond butter sauce, which is like peanut sauce except, you know, better. To keep it Bulletproof, leave out sriracha, and grind up your own almond butter. Raw, fresh almonds are always better than the ones used in the store-bought stuff.
Yellow Curry Noodles With Shirataki
Image via Healthy Nibbles & Bits
While this recipe uses shirataki noodles made from tofu, konjac-based shirataki are a perfect Bulletproof-friendly substitute. Full-fat coconut milk and yellow curry make a creamy base sauce for this recipe, while lemongrass and ginger add fresh flavor and anti-inflammatory benefits. If you do nightshades, garnish with optional red pepper flakes for a little kick, but skip the sesame seeds.
Image via Miracle Noodle
A great side dish, this “curry” is made with steamed broccoli and a good serving of turmeric (a potent anti-inflammatory). Coconut milk and ginger are also featured in this shirataki noodle recipe. Make a few substitutions to keep things completely Bulletproof: Use green onion instead of garlic and regular onion, and add a dash of additive-free mustard instead of pepper.
Image via Noshing With The Nolands
Grab a slaw mix from the grocery store, whip up the simple homemade dressing (swap the canola oil for coconut oil), and add your cold shirataki noodles. Use almond slivers instead of peanuts, and raw honey instead of sugar to keep things Bulletproof. If nightshades are no-go, use zucchini instead of bell peppers. While the original recipe calls for tofu shirataki noodles, shirataki made from white yam are a perfect substitute.
Chicken And Sweet Potato Shirataki Fettuccine Bowl
Image via Miracle Noodle
If it’s ever too hot to cook, this shirataki fettuccine noodle bowl is the perfect simple meal. Steamed veggies, steamed sweet potato (keep it out of the microwave, since that can deplete nutrients), and chicken come together quickly and easily. Note: “dry roasting” the shirataki noodles in a pan is the best way to prepare it for this recipe.
Image via Konjac For Life
If you ordered this dish at a Chinese restaurant, you’d eat a carb-filled meal that tops 1,000 calories. This take on keto pasta is much lower in calories and much, much lower in carbs. Swap sesame oil with coconut oil, replace rice vinegar with apple cider vinegar (or omit completely), and avoid the garlic and snap peas to keep things Bulletproof.
Chilean Sea Bass With Lemon Basil Cream Sauce Over Shirataki
Image via Miracle Noodle
Since Chilean sea bass can be high in mercury, swap it out for seafood like wild trout or salmon. Try coconut cream instead of heavy cream for this shirataki noodle recipe, and omit black pepper for a light, satisfying meal.
Shirataki noodle dessert recipes
Image via Low Carb Yum
Even though rice is a “green-zone” Bulletproof starch (meaning it’s okay to enjoy once in a while), shirataki noodles are a great, zero-carb substitute. Find a baking dish that fits into your crock pot and add coconut milk, eggs, nutmeg (just a pinch, since it’s often moldy and considered suspect on the Bulletproof Diet), and a low-carb sweetener. In just a few hours, you’ll be rewarded with a rich and creamy dessert.
Shirataki Noodles Chocolate Pudding With Almonds
Image via Miracle Noodle
This baked chocolate shirataki noodle recipe is made with cacao, which is chocolate in its rawest form. Cacao provides a luscious chocolate taste with no sugar, making it a great Bulletproof flavoring! Try swapping out the hemp milk for coconut milk, and omit the almond extract.
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