How to Cook with Shirataki Noodles (Zero Carb, Diabetic Friendly)
These Shirataki Noodles have a wee bit more of a chew to them but if you have cut pasta out of your life or want to, this are an EXCELLENT substitution.
Before we get started you need to know where I’m coming from when I tell you that I am in mad, passionate, love with these Shirataki noodles.
I haven’t had pasta, rice, bread, or anything made with flour in 8 weeks. Okay I did judge the cornbread festival in April but that was one day and I took the smallest bites I could. Other that that, no bread. no pasta, no rice.
This may sound severe, I know it would have sounded impossible to me if you had of told me two months ago, but I can honestly say that I don’t miss bread. After the first couple of days avoiding it, I quit having cravings of any kind, quit feeling actual hunger, and started having an energy level that didn’t dip at all during the day. I am also publishing a post with more information about how I have been eating and some of my favorite recipes today. Click here to read that.
But there is one thing I started missing recently and that is pasta. You see, I LOVE Spaghetti. I LOVE stir fry noodles. I LOVE a big old pasta meal.
So I went on a search for low carb pasta, which is pretty much an oxymoron. However, I got lucky at my local Kroger. Okay, I first got “lucky” at Wal Mart but these noodles (different brand) were $5 a package there so I declined the opportunity to bring them home and then went to Kroger where I found them for $1.99 a package and made them mine. At my Kroger, they were in the cooler case (where the milk, yogurt, and such is) over in the health foods section of the store.
Check out the nutritionals on these things! The entire package is 20 calories. The carbs, if you are counting net, are actually negative. When making a BIG plate of spaghetti I use a package for me and a package for Ricky. When making stir fry I just use one package.
Now, how to prepare them…that is the trick that keeps folks from using these the most, we just don’t know what to do with them. So today I’m sharing with you how I prepare mine, and it’s easy as can be but there are a few tips you need to know about.
The MOST IMPORTANT heads up:
These noodles, when you open the package, stink. Now this has no effect on the flavor but the water they are in smells a bit like sulfur to me. I am warning you ahead of time because if you have any lightweights in your house who are already complaining about eating “weird” noodles, you don’t want them around until after you have rinsed the noodles because they will use this as their reason not to try them. Hear the struggle behind my words and know that I live with this problem, too. Some people are so 2016 when it comes to eating but I was raised 1970’s = sit down, eat, say thank you. I have to try to work up my tolerance and grace before dealing with 2016 eating mindsets because…
You will either find a way or you will find an excuse.
So make sure the find-an-excuse people are out of the room while the find-a-way people rinse the noodles.
After I rinse them, I place the noodles into a large skillet over medium or medium high heat and sauté them for a few minutes to dry them out some. This is going to be really weird because they don’t stick or anything so you don’t need to spray your pan with anything first – and that just felt odd to me. I just use some tongs to move them around from time to time while the water cooks off. As soon as you’re done with this you’re ready to go! How do I know I’m done with it, Christy? Well, you get them good and hot, stir them around for a few minutes, and when you’re tired of fooling with it, you’re done.
If I am stir frying, at this point I just add some veggies and cooked meat to the skillet along with some soy sauce. If I’m having spaghetti, I’m ready to top with sauce!
Rather than use store bought sauce, I whipped this up from canned tomato sauce to save carbs. It cooks in about ten minutes. My recipe is below.
This was one satisfying plate of spaghetti!
What is the texture of these noodles? I would say this is more of a rice noodle texture than a pasta texture. You know how you can bite into pasta and it just kinda gives way? These have a wee bit more of a chew to them but if you have cut pasta out of your life or want to, this is an EXCELLENT, life enhancing, substitution. 🙂 Please note that I am referring to this particular brand of noodles, exactly as shown. I have not tried other brands and don’t intend to do so as long as I can get these – because they are awesome!
If you don’t know where you can get them locally, I did find them on Amazon for a competitive price, but you have to purchase 10 bags (I may or may not have ten or fifteen bags in my refrigerator right now, I’m not telling!). With shipping and all, right now, the price equals about $2.60 per bag. Click here to see those.
Ingredients
- 2-14 ounce cans tomato sauce
- 1 tablespoon dried Italian seasoning
- 1/2 teaspoon dried Basil
- 1 teaspoon minced garlic
- 1-2 cups cooked ground beef
Instructions
- Place all ingredients in sauce pot and stir, over medium heat, to bring just to a boil. Immediately reduce heat and simmer until thickened to your liking.
- The longer you cook it, the better it will be.
Notes
Note that this sauce has no sugar in it and just about all store bought sauces do. That is why I add the extra basil, because it is more of a sweet herb to me. If you would like, you can add a tablespoon of Splenda or sugar to this.
Now remember:
- Keep it simple. Meat, low carb veggies, no sugar, no pasta, no rice, no bread.
- You will either find a way or you will find an excuse.
- Being on a “diet” may be hard but continually gaining weight is hard, too. Choose your hard.
Click here to read my Low Carb Recipe Roundup and learn more about how I’ve been eating.
Disclaimer: I am only writing this post because I had so many people on Facebook, Instagram, and email asking me to. I have only lost 25 pounds and have much more to go. I am not saying I am an expert, but merely someone sharing information that was requested of me in hopes of being helpful. I am not a doctor and chances are most people who read this are not either. The opinions and thoughts contained in this post are not medical advice, nor are they an invitation for others to offer medical advice. I am presenting my viewpoint on my blog and should your opinion be hostile towards mine in any way I invite you to share your opinion on your own blog, where I don’t pay the light bill. The end. 🙂
Yum 
Christy dear,
May I say that I LOVE YOUR DISCLAIMER !!!
YOU are so GOOD to have in OUR life. WE are so HAPPY to have YOU in OUR life.
May God continue to Bless you!
Angie
Amen Sister Angie!
Amen!
I am so excited that you are on the same dieting page as a lot of the rest of us. Love your recipes on both sides of the scales. Have been following you forever even after I found out I had type 2 diabetes. Can’t wait to try the noodles. I miss hot bread sometime, but really miss pasta and stir-fry so this will be great. May God bless you Christy and yours. You are a special light in this world❤️❤️
Carbs give you energy…and I know lots are trying to eat no carbs…but you need carbs…so a low carb diet is more healthy for most…and the right carbs…So when I have a soup say chicken vegetable..I do like a piece bread…or if I have a salad with no carbs..I also like a piece of bread…I use a sprouted whole grain bread…they have at Aldis and Costco too…I usualy freeze it because I do not use a lot…I thaw it or mic a bit..put butter and sprinkle garlic powder on top…I like a sandwich now and then…and use sprouted or wh.wheat pita or a good wrap..like Flat Out…I also try to eat my carbs for breakfast or lunch…but a wrap for supper is great too…you can also make the garlic bread in the oven…it toasts nicely…but do one serving…one slice…and if you are having pasta, then maybe a little less noodles and a salad…you will be so satisfied….no carbs is usually not healthy…also no energy…
WOW…absolutely remarkable. I decided to spice it up a little by substituting “crushed tomatoes” to replace the “tomato sauce”, I added 6 or 8 quartered “button mushrooms”, and I chopped a fresh garlic clove. I let this sauce simmer about a half hour.
I found the Tofu Shirataki spaghetti shaped noodle substitute in the cold section as you described, at our local “Fred Meyer” grocery store. No problem with opening the bag and rinsing the “noodles”. I didn’t notice any odd odors. After rinsing the noodles, I put them into a pan on medium heat…stirring them until I thought most of the free moisture was gone. I want to note that these noodles were indistinguishable in appearance from a typical spaghetti noodles except perhaps a smaller diameter.
Noodles on a plate, a couple heaped spoonfuls of meat sauce spooned over the noodles…a little basil, sprinkled some parmigiana cheese…superb…!!!
Excellent meal…diabetic friendly…thank you.
I am so glad you liked them Chuck!! You can create so many delicious meals with them and like you said, diabetic and low-carb friendly!!
looks really good
I loved your disclaimer as well. Some people like to complain just for the sake of complaining. Thank you for sharing this with us! 🙂
I will definitely try these. I am a noodle-holic so these sound like they will give me my fix, lol. Thanks for the great tips and the humor!
Awesome! Thanks for the warnings! I’m the lightweight. 🙁 lol I have never been able to eat food that smells bad to me. My sister has lost 45 lbs doing low carb. Congrats on yours!
This pasta sounds wonderful- I wish I could try it! But alas, I cannot have soy because of my silly hormones. I love Dreamfields low-carb pastas, though they’re not as low in carbs as Shirataki. I found it while dealing with a raging case gestational diabetes and had to cut out carbs or else. Dreamfields has a very low glycemic index so it didn’t have a negative affect on my blood sugar and my picky bunch thought it was their usual spaghetti. Congratulations on your weight loss success and thank you for all the low-carb inspiration! 🙂
There is a soy free version of these noodles. They are made with konajac yams instead and have 15 calories and 4 carbs per serving. i find them at my local Walmart for $2.60 a pack. Amazon sells them also. at amazon you can also get rice shaped.
Thank you both for these comments. I would love to try these noodles, Christy, but I can’t have soy. Rats! Good to know there are other options out there. Thank you for your inspiration, Christy!
lol…..I loved your disclaimer too and sense of humor. 🙂 And I am definitely trying the noodles. Thank you for sharing
Thank you Christy! I was wondering where I could find these and will check with my local Kroger. Ate spaghetti sauce over a high fiber piece of bread the other night,not nearly as good a solution cause there were still carbs in bread! Keep on helping us! Love you!
I tried another brand a couple years ago. It was like eating rubber bands! Have been afraid to try again. I might just see if my Kroger has these. I use a spiralizeer (I like the Oxo brand) to make zucchini noodles. I cook them in a lightly oiled pan for a few minutes, then add sauce, seasonings, etc. I also make cauli-rice. Works great for fried rice. And believe it or not cooked radishes are a surprisingly good potato sub. As a diabetic I am trying to learn a new way of eating & low carb is definately the way to go.
I actually have a package of these noodles in my fridge – just waiting for me to work up the courage to try them! I think I will try them with some homemade sauce and try making them as you suggest. I’ve heard a lot of good things about these noodles (and some bad too) but, I have liked everything of yours that I have tried. So, I am very sure that if you like these I will too! Thanks, for letting us know how these have worked for you!
I made these noodles today—-very excited about them. I rinsed and dried in small skillet. The smell when I opened the package smelled really fishy but was ok after rinsing. I did stir fry veggies to go with mine. I really, really liked them, my sister not so much, but (she is very picky). eating something with NO calories pulled me in. They were $1.99 each bag at Whole Foods. I’m sure I will find them cheaper. Thanks Chrissy
This recipe is just what I need, as I am under Dr’s orders to lose weight. Any more recipes Christy? They would be gratefully received. x
Hey Sue! Make sure you check out the post I sent out yesterday, here is the link: https://www.southernplate.com/2016/05/low-carb-southern-plate-recipes.html
You look fabulous and I will be thrilled when I can boast a 25lb loss. I’m making my grocery list based on the recipes you featured yesterday. I’m definitely going to Krogers. Where go you find the Glucomannan?
Keep the low carb recipes coming (in addition to your wonderful recipes). I think you’re on to something here, and have captured the attention of a whole lot of us.
Btw, if you ever want to “bread” anything, crushed pork skins are an option. I still allow myself “fried okra”, but I lightly toss it in cornmeal, spread it on my baking sheet and spray it with cooking spray. Then I bake it in the oven.
Thank you for being the voice of Southern women like myself who were raised on food that not only filled the stomach, but the soul. Some of our best family times have been shared around the dinner table.
Be blessed.
Miss Christy, maybe you would consider writing a low carb cookbook! Just a thought
Christy, you are a life saver! I have very recently had to go on a rather strict diet to detox my body as my thyroid went loco. Can have no gluten, dairy, oats, diet anything. This will really help. Have a call in to the doctor to make sure I can have it, will let you know.
Dr said I can have it. Yeah!!!!’
Christie I love your spirit and your posts. Thanks for this great combination of good recipes and good old fashioned common sense which is sometimes in real short supply these days. God bless you
I haven’t actually tried these, but I know Hungry Girl really endorsed them a few years back. She definitely said to rinse them. At our Walmart they are located in the produce section.
Thanks Kasey, for the tip on where to find the noodles. I went to my Walmart and asked where I might find them and the guy looked at me like I had two heads. Can’t wait to try them-If I can find them. 🙂 Christy, you really are the best at giving us the “skinny” on these low card recipes. Blessings to you!
Just be careful with adding too much soy to your diet at once. It is one of the most common allergens and seems to be added to everything in the last few years. It can sneak up on you.
Thank you for sharing. I love your sense of humor. It is always strange , in my opinion, that people seem to find complaints in everything. Your blogs are helpful. You are an inspiration to women. I will try these noodles and pray for success. I am a type 2 diabetic and as I get older it is more difficult to maintain sugar levels. I love pasta and was afraid I would have to give up on it entirely . . . no, I can’t enjoy a few bites. I like a bowl of the stuff! I new God would give me direction. I believe he gave it to me through your blog. Blessing to you and your family.
Oh my goodness! I am so glad you posted this! I had tried those noodles years ago. I could overlook the smell, but the texture/water content did me in. I am going to try them again with this method and hopefully this will be a much better go-around.
Thank you!!!
Christy, I just noticed the section of pie recipes with your picture on the right side of the page. It was apparently taken before your weight loss, and I admit that I had to chuckle at that picture in relationship to pies. Maybe you should use your weight loss picture for the low carb recipes, and the other picture for “everything else”.
Respectfully chuckling, Retha
I have been using a similar product called “Miracle Noodle”, which looks like the same type you have. I found them at Sprouts, and they are located on a shelf with the pasta. No refrigeration needed. They do work well in place of pasta, and I’ve lost 45 pounds since starting on low carb. This company also has them available in Spinach, although I haven’t tried them yet.
Thanks Christy for sharing all the information. I have been wanting to try to lose weight for awhile and flip flop between low calorie and low carb. I get tired of trying to find recipes for low carb and here you are, making it easier on all of us! You are serving a mission, Lady! Any plans for a low carb cookbook in the not so distant future?!
I would have to say that to me they smell “earthy” or like raw mushrooms. She is right: rinse rinse rinse! The only thing I don’t like about these is that they do not absorb the pasta sauce. I do miss that!
Thank you for a second opinion on the smell! I hope folks read your comment and realize it isn’t that bad (My thoughts on the smell worried a few people):). The last time I made them (two nights ago) I really got them hot in the skillet and got all that excess water out and found my spaghetti sauce stuck to them really really well. I’m so glad you’re a fan of them, too!
I’m totally going to search for these noodles this weekend. You know I’ve been working on eating less carbs and I NEED to have some pasta in my life! Like NEED it! So this is going to be awesome.
I microwaved these the first time I tried them and hated them! I tried the skillet version the second time and liked them better. I still don’t love them though! They have them at Sprouts as well. I can’t remember the price though.
We are mad in love with them. They don’t have any flavor so adapt really well. Did you use the same brand? I don’t want to try any others since we like these so well!
Christy,
Not joking here-can you develop a dessert recipe or two using these? I’ve eaten them for many years and I agree you gotta rinse them suckers for a length of time! When I first started with them I made something sweet with them-maybe cut up like rice into ‘shirataki pudding’? The ol’ gray mare can’t remember but I know you come up with the best suggestions for things so I’m counting on you. Smiles…
on it!
This sauce recipe is excellent but I would add mushrooms, onions, bell peppers, garlic and diced zucchini for extra filling. It’s really easy to substitute and make recipes low carb. Thanks for the recipes. Will have to try to find these noodles. We don’t have a Kroger locally but it’s a good excuse to go out of town to one.
Whole Foods, Sprouts, any large market will carry these!
Thank you so much Christy! I can’t wait to try this!
Those are pretty good. We used to eat them a lot when I was vegetarian. I think you’re right, they must be rinsed first. I’m lucky that my kids will eat pretty much anything I set before them. They’ve seen their Mom go through vegetarian to vegan to low carb to gluten free lifestyles! Now I mix it up with a bit of all. Thank you for your recipes!
Can the bags of noodles be frozen? I have the 10 bags. I have eaten 2 so far. Frankly, I am surprised but I LIKE THEM! Yes, for those of us who have to eat low carb meals these are a blessing! Thanks, Christy!
Hey Susan!
Ten bags! You have almost as much as I do right now :). I have never frozen any and wouldn’t recommend it, however my bags say they are good until October so they are just sitting happily in the fridge and I have several months to go through them. Check the date on yours, I think you’ll be surprised! I’m SO EXCITED that you are enjoying them too. These things make such a difference!
Thank you! You have really helped me out. THANKS!
It helps to use kitchen scissors and cut the LONG noodles a few tomes.
Congratulations on the weight loss. Thanks for the low carb recipes. I will look at our Kroger for the noodles. I live in Hooterville, so may have to get them somewhere else.
Hey Christy,
Congrats on the weight loss. I haven’t been to the doctor in two years because I don’t want him to tell me I’m now a diabetic. Yes, I know I need to lose weight but for the life of me I haven’t been able to do so.
Christy, do you know if the Shirataki noodles come in another shape like elbow macaroni? Maybe if they heard from someone like you, that has a broad base of consumers who would use their products, we could get some more great alternatives. Mac and Cheese? Yum!
Excellent recipe shared made with shirataki noodles. I would also like to share my experience with Miracle Noodle it fills that “carb hole” in my diet that I’ve missed so much.
Really appreciate and would recommend it!!