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

Is it safe to eat shirataki noodles every day? ›

For some, the glucomannan in shirataki noodles may cause mild digestive issues, such as loose stools, bloating, and flatulence ( 28 ). More serious side effects have also been reported, especially when shirataki noodles are consumed in large amounts.

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.

Why can't I digest konjac noodles? ›

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.

Is konjac the same as shirataki? ›

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.

What is the downside to shirataki noodles? ›

Glucomannan being highly absorbent may present a danger for children and adults of choking, intestinal blockage, or throat and esophagus blockage if glucomannan expands before reaching the stomach. Glucomannan has also been found to cause bloating, flatulence, and soft stools or diarrhea.

Why does my stomach hurt after eating konjac? ›

When you eat konjac, these carbohydrates ferment in your large intestine, where they can cause a range of gastrointestinal side effects. FODMAP-rich foods might cause gastrointestinal problems, like bloating, gas, cramps and stomachaches.

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 are the side effects of konjac noodles? ›

While Konjac has documented health benefits, it is not without potential side effects. Digestive problems: Bloating, diarrhea, gas, nausea, and abdominal discomfort can occur and may be less likely by starting with small amounts to assess tolerance.

Which is healthier, shirataki rice or brown rice? ›

Fiber will make you feel fuller for longer. Shirataki rice actually doesn't have much fiber in it. Brown rice and quinoa have. over twice as much fiber as shirataki rice, so I definitely recommend including that in your diet.

What is the downside of konjac? ›

While konjac can affect the digestive system positively by relieving constipation, it might also have some negative effects on it, like bloating, gas and abdominal discomfort, according to a 2021 review in Trends in Food Science & Technology.

Why do I have diarrhea after eating konjac? ›

Other people may experience diarrhea when they take konjac supplements. This is due to the way in which konjac impacts the gut and reduces constipation. Another way to reduce constipation is to drink plenty of water.

Is konjac a laxative? ›

Konjac acts as a natural laxative by increasing stool bulk and improving colonic ecology in healthy adults. Nutrition.

Why is konjac called Devil's Tongue? ›

It takes its sinister nickname from the dark reddish-purple spadix that juts from the center of the plant, much like a pointy, lurid tongue. In Asia, the corm, or bulb, of the plant, is a popular ingredient in many dishes. While the inside resembles a potato, the exterior looks more like a dragon's claw.

Do Japanese eat shirataki noodles? ›

They are part of traditional Japanese cuisine, but they are also valuable to people with allergies or intolerances to wheat, gluten or eggs, or, for their low caloric value, to people restricting their energy intake by dieting.

Do Japanese eat konjac? ›

Konjac is a processed food that has been part of the Japanese diet for many years and has been used in cooked foods, stir-fry, and other dishes. In recent years, konjac has been used for not only Japanese cuisine but also dishes of various other cuisines.

Is shirataki noodles processed food? ›

Shirataki are translucent, gelatinous Japanese noodles that are made from the starchy tuber of the konjac plant (also known as konjac yam or elephant yam). Konjac is processed and refined into a flour called glucomannan flour.

Do you have to rinse shirataki noodles? ›

Shirataki noodles can be enjoyed cold. They come packaged in water, so need to be drained and rinsed first before eating. If you do want to cook shirataki noodles, simply simmer for a few minutes until warmed through.

Are shirataki noodles healthier than rice noodles? ›

Rice noodles and wheat noodles are both high in carbs and calories, while shirataki noodles contain virtually none of either. The noodles are made of 97% water and 3% glucomannan fiber. Because glucomannan is a type of soluble fiber, it can absorb water to form a gel, hence how these noodles are made!

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