Stir Fry Shirataki Noodles

Super low calorie shirataki noodles (also called konjac noodles) stir-fried with baby bok choy and tossed in a very simple stir fry sauce. 110 calories for the whole batch! This shirataki noodles recipe is perfect for a light lunch or a filling snack between meals. This dish is probably the most satisfying ~100 calories I’ve ever eaten. While this meal can be a fantastic option for those who are dieting or trying to lose weight, please keep in mind that extreme calorie restriction is dangerous. This recipe is meant to be paired with other hearty meals throughout the day.

About Shirataki Noodles

Shirataki noodles are Japanese noodles made from konjac yam, and they are almost completely calorie-free! One standard size package of konjac noodles, pictured here, contains only 10 calories (this will vary by brand). The reason they are so low calorie is that our bodies cannot easily digest them, so they pass through our systems similar to dietary fiber. These noodles have been around in Japanese cooking for a long time, but they have been recently gaining popularity in western cooking. My favorite way to prepare them is as stir fry noodles, but they are also great in soups!

What do shirataki noodles taste like?

• Shirataki noodles are basically flavorless, so they will taste like whatever sauce you prepare them in. Some brands of konjac noodles have a strange smell (sometimes described as fishy) when they come out of the package. Don’t worry, this will go away completely if properly prepared. I think the Miracle Noodle brand has very little to no smell at all.

How is the texture of shirataki noodles?

• The texture of the noodles is very firm, and they do not break apart as easily as normal pasta does when chewed. Some people like to snip the noodles into shorter pieces with kitchen shears before serving.

Hoe much do shirataki noodles cost? Where can I buy them?

• Brand names like Miracle Noodles and Pasta Zero can be found in many major grocery chains in the US. These name brands typically cost $3-$4 per 7 oz package. They may be in the pasta aisle, Asian foods aisle, or in the refrigerated section (likely near the tofu). Most brands of shirataki noodles do not need to be refrigerated, but they keep better if refrigerated, so you may find them in either section. I recommend storing them in the refrigerator once you bring them home.
• Japanese markets, or other Asian markets, will have the best price for konjac noodles, typically about $1.50 for a 7 oz package, less than half the price of the American brands. I typically see them stocked in the refrigerated section near the tofu.
• If you can’t find shirataki noodles locally, you can have them shipped to you fairly easily, since they don’t require refrigeration. You can find multipacks on Amazon, such as this 6 pack of Miracle Noodles (listed for $26, so $4.30 per pack, at the time I’m writing this).

Are there any risks associated with shirataki noodles?

• Shirataki noodles have no nutritional value, so eating them is like eating nothing at all. They should not be relied on as your primary food for the day. As long as you consume a healthy number of calories from other sources throughout the day, konjac noodles can be a great addition to a well-balanced diet, and may help you lose weight.
• Shirataki noodles remain basically fully intact as they move through your system, so some experts recommend making sure you chew them a little more thoroughly than you may with other foods.
• Some people report stomach pain/issues when consuming large quantities of shirataki noodles. If you’ve never had them before, it’s best to stick to one serving before you know how your body may react.

Are shirataki noodles keto friendly?

• Yes, shirataki noodles are keto friendly! This shirataki noodles recipe calls for brown sugar, but you can easily omit that to make this recipe keto friendly as well.

How are shirataki noodles used in traditional Japanese cooking?

• The most prevalent use of konjac noodles in Japanese cooking is soups, such as oden and Japanese style hot pot (sukiyaki and shabu shabu).

Key Tips – Stir Fry Shirataki Noodles

Substitute other veggies.

• This recipe is very adaptable, feel free to sub in any other stir-fry veggies you have on hand. Some other good options are broccoli, shredded cabbage, and snow peas. If you’re adding a lot of veggies, consider increasing the quantity of sauce.

Make a double batch.

• If desired, this recipe can easily be doubled. Just note you may need to increase the cooking times slightly.

Make it spicy.

• You can add some spice to this recipe by topping it with red pepper flakes (or better yet, adding the red pepper flakes along with the garlic while cooking).

Dietary Restrictions – Stir Fry Shirataki Noodles

This dish is naturally Vegan & Vegetarian.

This dish is naturally Dairy-Free.

Make it Gluten-Free:

• Just make sure you’re using gluten-free soy sauce, such as tamari.

A Note On Serving Sizes

Serving sizes are a very personal thing, making it very difficult for me to select a serving size that suits everyone. For this recipe, I’ve listed a “serving” as one batch, which is made from one standard package of shirataki noodles.

Stir Fry Shirataki Noodles

Super low calorie shirataki noodles (made from konjac yam) stir-fried with baby bok choy and tossed in a very simple soy-sesame sauce. 110 calories for the whole batch!

5 from 5 votes

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Prep Time 5 minutes mins

Cook Time 10 minutes mins

Course Lunch, Main Course

Cuisine American, Japanese

Servings 1

Calories 110 kcal

Ingredients

  

1x2x3x

• 1 7-8 oz pack shirataki noodles (some brand names are Miracle Noodles, or Pasta Zero)
• 1 baby bok choy
• 1 green onion
• 1 tsp freshly minced garlic
• ½ tbsp toasted sesame oil
• 2 tbsp soy sauce
• 1 tsp light brown sugar
• 1 tsp unseasoned rice vinegar optional
• roasted sesame seeds optional, for topping
• MSG optional

Instructions

 

• Separate the leaves of the baby bok choy and thoroughly clean. Chop into bit sized pieces, separating the white and green portions. Thinly slice the green onion, separating the whites and greens again.
  
• Set a pan over medium heat. Drain the shirataki noodles into a mesh strainer or colander and thoroughly rinse under cool water. Add the noodles directly to the empty pan and cook, tossing occasionally, until all the water has evaporated, about 5 minutes.
• Push the noodles to one side of the pan, and in the other side add the sesame oil, garlic, and the whites of the green onions. Cook, stirring frequently, until fragrant, about 1-2 minutes.
  
• To the pan add the whites of the baby bok choy, soy sauce, brown sugar, and rice vinegar. Mix everything together and cook, stirring frequently, until most of the liquid has evaporated, about 3 minutes. Season with MSG if desired.
• Add the greens of the baby bok choy to the pan and cook for one more minute until they are just starting to wilt. Remove from heat and transfer to a plate or bowl. Top with sesame seeds and the green onion greens.

Notes

This recipe can be easily doubled, but cook times may need to increase slightly. 

The best prices for shirataki noodles can be found at Asian grocery stores.

Nutrition

Serving: 1 batchCalories: 110kcal

Keyword Noodles, Pasta, Shirataki, Shirataki Noodles, Stir Fried Shirataki, Stir Fry Shirataki, Vegan, Vegetarian

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