4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (2024)

What happens when you can no longer eat wheat flour noodles? You die of a broken heart.

Just kidding. You eat noodles made out of vegetables, and shirataki noodles are probably the most beneficial veggie noodles available. They’re made from the flour of the konjac root, which is a traditional medicinal plant native to the Asian continent.

The noodles are nearly calorie-free due to their resistant starch content (prebiotic fiber). Because they’re so efficient at feeding the gut bacteria, they are approved for eatingevery dayon the Plant Paradox diet.Glucomannan powder (another name for konjac flour) can also be taken in capsule form as a supplement, but what’s the fun in that when there arenoodlesto eat?!

4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (1)

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Where to Buy Shirataki Noodles

Thanks to the exploding popularity of low-carb diets, shirataki noodles are showing up all over the place. There are at least 4 different brands available at my local grocery store (with a gluten free section). Watch for added ingredients, though. Get noodles made solely with konjac flour–no added oat flours or brans.

Besides your local grocery store, the noodles are available at the following websites.

Thrive Market

4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (2)

Thrive Market carries their generic brand of shirataki noodles called Wonder Noodles. At a 2 pack minimum plus the wholesale discount, you can stock up on these for much cheaper than Amazon or your average grocery store. There’s 3 different widths: angel hair, spaghetti, and fettuccine. I’ve had all three, and I tend to prefer the spaghetti style for my pasta dishes.

Amazon

It’s more expensive than Thrive Market, but I like this 6-bag variety pack available on Amazon. It comes with 2 angel hair, 2 rice, and 2 fettuccine style Miracle noodles.

4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (3)4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (4)

How to Prepare Them

Open the package, drain the liquid, and rinse the noodles with warm water for 2-3 minutes. This is all the preparation that is totally necessary; however, if you’re brand new to eating the noodles or you’ve tried them and you don’t like the texture, you can try Dr. Gundry’s preparation technique (video HERE):

  1. Bring a pot of salted water to a boil.
  2. Drain and rinse the noodles with water.
  3. Boil noodles for 2 minutes.
  4. Strain and transfer noodles to a skillet over medium-low heat. Stir until dry (no oil).

What to Make

Now the fun part: making delicious low carb pasta dishes with these gut-friendly noodles. Here is one recipe idea for each type of shirataki noodle.

Angel Hair Noodles

4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (5)

Picture sitting on a dock by the bay, the salty ocean spray misting your face and the ocean breeze ruffling your hair. You’re sipping a glass of wine and eating a 5-star seafood dinner made with…shirataki noodles. (One can dream.)

INGREDIENTS

2 packs angel hair shirataki noodles
1 tablespoon olive oil
2 cups wild caught seafood broth
6 cloves garlic, peeled and crushed
1/4 teaspoon red pepper
sea salt and black pepper
24 small hard-shell, wild-caught clams, scrubbed clean
4 tablespoons French/Italian butter, cut into cubes
1/2 cup finely grated imported parmigiano-reggiano, plus more for serving
1/4 cup fresh chopped parsley

INSTRUCTIONS

DRAINand rinse the shirataki noodles with warm water. Boil for 2 minutes and dry out, if desired.

HEAT broiler to high with a rack 6 inches from the flame. Combine the oil, broth, garlic, red pepper, and a pinch of salt in a 9×13-inch glass baking dish. Broil until the garlic is toasted, about 2 minutes. Add the clams, and continue to broil until all the clams have opened, 4-6 minutes.

HEAT a large pot over medium-low heat, and place the noodles in the pot. Add the butter, parmigiano, and parsley, and toss until butter is melted and noodles are coated.

REMOVEthe clams from the oven, and serve them with the garlic and broth over the noodles. Sprinkle with additional parmigiano and black pepper. Serves 4.

Spaghetti Noodles

4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (6)

This is one of my favorite meals ever–a vegetarian, Asian-inspired noodle bowl loaded with veggies and good fats.

INGREDIENTS

2 packs shirataki spaghetti noodles
1/4 cup sesame oil, divided
1 broccoli crown, cut into small florets
2 scallions, thinly sliced
8 ounces baby spinach
1/4 teaspoon sea salt
1/4 teaspoon black pepper
2 tablespoons rice vinegar
2 teaspoons toasted sesame seeds, plus more for garnish
2 avocados, thinly sliced
4 radishes, thinly sliced
4 large fried pastured or omega-3 eggs

INSTRUCTIONS

DRAINand rinse the shirataki noodles with warm water. Boil for 2 minutes and dry out, if desired.

HEAT 1 tablespoon oil in a large skillet over medium heat. Cook the broccoli and scallions for 5 minutes. Add the spinach, salt, and pepper and toss for 1 minute. Add the noodles to the skillet and toss to heat, about 2 minutes.

WHISK the remaining oil, vinegar, and sesame seeds in a small bowl.

DIVIDE the noodle and veggie mixture, avocado, and radishes into 4 bowls. Top each bowl with a fried egg and garnish with sesame seeds. Drizzle with the sesame dressing. Serves 4.

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Fettuccine Noodles

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Light, vegetarian, and bursting with spring flavor, this dish can be thrown together in less than 15 minutes.

INGREDIENTS

2 packsshirataki fettuccine noodles
3 tablespoons olive oil, divided
Zest and juice of 1 lemon
3 garlic cloves, thinly sliced
1 bunch asparagus tips
1.5 cups asparagus stalks, thinly sliced
1 teaspoon sea salt
1/4 teaspoon black pepper
1/2 cup grated imported parmigiano-reggiano (optional)

INSTRUCTIONS

DRAINand rinse the shirataki noodles with warm water. Boil for 2 minutes and dry out, if desired.

HEAT 2 tablespoons oil in a large sauté pan over medium-low heat. Add the lemon zest, garlic, and asparagus, and cook, stirring, until lightly browned, about 5 minutes. Add the noodles, lemon juice, salt, pepper, and remaining oil. Toss to coat and heat through, 3-4 minutes. Toss in the parmigiano, if desired, and serve. Serves 2-4.

Shirataki Rice

4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (9)

The ultimate comfort food, with a gut-healthy rice.

INGREDIENTS

1 pack shirataki rice
3 tablespoons olive oil
1 large onion, sliced
4 cloves garlic, chopped
1 sprig fresh rosemary
6 cups broth
sea salt and black pepper
12 ounces cooked pastured chicken, shredded
5 ounces baby spinach
grated parmigiano-reggiano, for serving

INSTRUCTIONS

DRAINand rinse shirataki rice with warm water. Boil for 2 minutes and dry out, if desired.

HEAToil in a large soup pot over medium-high heat. Add the onion and cook, stirring, for 6-8 minutes. Then add the garlic and rosemary and cook another 2 minutes, until fragrant.

ADDthe broth, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Bring to a boil, lower heat, and simmer for 10-15 minutes. Add the chicken, rice, and spinach. Stir until chicken is heated through and spinach has wilted, 3-5 minutes. Ladle into bowls and sprinkle with parmigiano. Serves 4.

4 Low Carb Recipes for Shirataki Noodles – Lectin Free Mama (2024)

FAQs

What is the downside to shirataki noodles? ›

Potential side effects

For some, the glucomannan in shirataki noodles may cause mild digestive issues, such as loose stools, bloating, and flatulence ( 28 ).

Is it safe to eat shirataki rice everyday? ›

Eating shirataki noodles every day is generally not considered dangerous for most people, especially when consumed as part of a balanced diet. However, there are a few things to keep in mind: Digestive Sensitivity: Some individuals may experience gastrointestinal discomfort when consuming.

What does shirataki noodles do to your body? ›

As with other sources of soluble fiber, shirataki noodles can help aid digestion and promote regular bowel movements. This may help people who experience constipation or who want to increase their fiber intake to generally improve digestion.

Are shirataki noodles good for your gut? ›

Gut health: The dietary fiber in Shirataki noodles serves as a prebiotic. This promotes the growth of good bacteria, and this would support better gut health. Prebiotics also decrease swelling and relieve stress.

Why does my stomach hurt after eating konjac? ›

Konjac contains short-chain carbohydrates called FODMAPs. Although fermentable carbohydrate in konjac has health benefits, some people may be unable to digest it. These carbohydrates are fermented in the intestines and cause gastrointestinal problems such as gas, stomachache, and cramps.

Who should not eat konjac noodles? ›

Several countries have banned the use of konjac because of the high incidence of bowel or throat obstruction. Children and pregnant or breastfeeding people should not take konjac supplements. Stop taking konjac and get medical help if you have symptoms of an allergic reaction, such as: difficulty breathing.

What is the healthiest noodle? ›

Rice noodles are often considered one of the healthiest options available. They are naturally gluten-free, low in fat, and easy to digest. P'Nut Asian Kitchen incorporates rice noodles into many of their dishes, including the popular Pad Thai and Wonton Noodle Soup.

How long do shirataki noodles last in the fridge? ›

How long do shirataki noodles last? Be sure to look at the "use by" date printed on the package, but the noodles should last up to 6 months in the refrigerator. Once cooked, the noodles should be used within 3-4 days.

Is shirataki rice better than rice? ›

Shirataki rice is another popular rice alternative for low-carb and low-calorie dieters. It's made from konjac root, which is native to Asia and rich in a unique fiber called glucomannan. According to the product packaging, a 3-ounce (85-gram) serving of shirataki rice does not contain any calories ( 8 ).

What is the difference between konjac noodles and shirataki noodles? ›

Both are made from the konjac potato, the only difference between them being the shape: konjac comes in a rectangular block and shirataki are shaped like noodles. Because of their lack of taste and smell and their jelly-like consistency, konjac and shirataki have never been popular anywhere but Japan.

Do Japanese eat shirataki noodles? ›

They're used in hot pot and oden (a one-pot dish that features a variety of ingredients in a slow-simmered broth) that's especially popular in winter months.” Some traditional Japanese dishes that use shirataki noodles include sukiyaki, a Japanese beef hot pot dish, and niku jyaga, a meat and potato stew, both known ...

What is the lowest carb noodle? ›

"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free. Shirataki noodles and kelp noodles are also quite low in carbs and calories."

Do shirataki noodles spike insulin? ›

The soluble fiber in shirataki noodles can slow down the rate at which the body absorbs carbohydrates. This can help people with diabetes avoid blood sugar spikes.

Can you eat shirataki noodles raw? ›

But they don't have to be cooked. They can be added straight into a cold summer salad, stir fry, or broth. The slippery, rubbery texture of shirataki noodles, coupled with the fact that they have no flavor, may not sound appealing, and it's true that shirataki noodles will not be to everyone's liking.

Which noodles are best for gut? ›

When whole-wheat noodles are made, the entire grain stays intact, leaving you with a noodle that's higher in nutrients. The fiber helps you stay fuller, support healthy blood sugar levels, improve your gut health, and can even help to support healthy cholesterol levels.

What's the healthiest noodle? ›

1. Whole-Wheat Pasta. Whole-wheat pasta is an easy-to-find nutritious noodle that will bump up the nutrition of your pasta dish. Made from whole grains, every cup of cooked pasta (140 grams) boasts 43 g of carbohydrate, 3 g of fiber and 8 g of protein per serving, per the USDA.

Do shirataki noodles taste fishy? ›

Although konjac has a neutral taste, it has a slightly fishy smell – anyone who has ever cooked shirataki noodles can attest to this! In fact, konjac flour is often used in the preparation of vegan 'seafood' flavours for this reason.

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