Free Printable: Low Carb & Keto Food List

• Why You Need My Shirataki Noodles Recipe
• What Are Shirataki Noodles?
• How To Cook Shirataki Noodles
• My Recipe Tips
• More Sauce Ideas
• Shirataki Noodles (Best Recipe) Recipe card
• More Low Carb Noodle Recipes
• Recipe Reviews

Have you made shirataki noodles before? Sometimes they go by other names: Konjac noodles or miracle noodles. Until recently, they were not one of my favorite low carb pasta options. The texture was a little off-putting to me. But then I tested different preparation methods, and found one that works very well — I think this shirataki noodles recipe has a texture that’s really close to real pasta. Even my young kids went for it. Make it with me!

Why You Need My Shirataki Noodles Recipe

• The best method for al dente noodles, with a neutral taste – Most shirataki noodle recipes and the packages themselves say to just rinse and eat, but I think that texture isn’t great at all that way. I have a couple extra (super easy) steps to improve it and make the flavor more neutral, so these konjac noodles work with any sauce you want.
• Delicious garlic parmesan sauce option – I have more sauce ideas below, but this version with garlic parmesan sauce is so flavorful.
• Low calorie, keto friendly, and gluten-free – Just 3.4g net carbs per serving with the sauce, or 1g net carbs without the sauce! And these noodles are packed with prebiotic soluble fiber, so they keep me full.
• Quick and easy – I can whip up these shirataki noodles in less than 30 minutes. Hello, weekday pasta nights!
• Versatile pasta alternative – I liked this method so much that I now sometimes substitute these for the zoodles in my keto pho and zucchini Alfredo , the spaghetti squash in my keto pad thai and spaghetti squash casserole , or the kelp noodles in my kani salad . Once you learn how to cook shirataki noodles this way, I think you’ll love it for many of your favorite pasta dishes, too.

What Are Shirataki Noodles?

Shirataki noodles, also called konjac noodles or miracle noodles, are a low carb, zero-calorie noodle made from the root of the konjac plant. They have been eaten in Japan for over a thousand years ( source ), and I was so happy to discover them. They don’t taste much like anything on their own, but will take on the flavor of whatever sauce you use, much like regular pasta.

I personally buy this brand made from glucomannan fiber (the type of soluble fiber found in the root of the konjac yam). Some other varieties are made from tofu, but I prefer konjac noodles over those made with tofu ( see why I try to limit soy here ).

How To Cook Shirataki Noodles

This section shows how to cook konjac noodles, with step-by-step photos and details about my technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

How To Prepare Konjac Noodles:

The instructions on the package typically say to just rinse and eat, but I don’t recommend this. If you don’t cook them properly, they can have a rubbery or slightly crisp texture. That’s why I tested extensively (dozens of times at this point) to find the best method, below. Made correctly, they have a texture very similar to al dente pasta (and you can try this method with shirataki rice too).

1. Rinse. Place the shirataki noodles in a colander and run under cold water. Rinsing helps neutralize their flavor and gets rid of any fishy smell.
2. Boil. Bring a large pot of water to a boil. Add the noodles and boil.

1. Drain, rinse, and dry. Return the shirataki noodles to the colander to drain. Rinse well again. Pat very dry with paper towels. (This is important, otherwise I found the next step isn’t as effective!)
2. Stir fry. Heat a large skillet over medium-high heat. Add the noodles (no oil) and stir fry until very dry. Remove and cover.

Finish With Garlic Parmesan Sauce:

You can use any pasta sauce you like for shirataki noodles! My favorite with them is this creamy garlic parmesan sauce, and it’s very easy:

1. Saute garlic. Heat olive oil in a large skillet over medium heat. Saute minced garlic until fragrant.
2. Add broth and cream. Bring to a simmer, then reduce heat and simmer until the volume is reduced by half.

1. Thicken with parmesan cheese. I just sprinkle it in and stir until the sauce is smooth and thick. You can adjust the amount to your liking — add more to make it thicker, less for thinner. If I accidentally make it too thick, I just add an extra splash of cream!
2. Toss with the shirataki noodles. Add them back to the skillet and stir to coat in sauce. Cook until hot. Season with salt and pepper to your taste.

My Recipe Tips

• Boiling is technically optional, but I recommend it for texture. I did a comparison test with and without, and doing this step definitely improved texture.
• Whether you skipped the boiling step or not, definitely don’t skip the stir fry step. I find it really helps to make my miracle noodles as neutral – and as close to real pasta in texture – as possible. Without this part, I honestly don’t want to eat them!
• Be careful not to overcook or burn the noodles when stir frying. If you cook them too long, they can break apart when you add them to the sauce. The time can vary a bit depending on the pan you use and your stove. And there shouldn’t be any browning — this is a sign your heat is too high and will make the noodles brittle.
• Don’t cook too long in sauce. The texture of shirataki noodles gets kind of mushy if you cook them too long, which is why I always suggest adding them to already-hot sauce. Then just heat briefly until warm.

More Sauce Ideas

Beyond the garlic parmesan sauce above, you can make this shirataki noodles recipe with any of your favorite pasta sauces! Just follow the same steps to prepare the noodles first, then add them to your heated sauce. Here are my other faves:

• Sugar Free Marinara Sauce – You can make this plain or add ground beef to it. I also like this version with keto meatballs on top.
• Alfredo Sauce – This is similar to my garlic parmesan one above. I think shirataki noodles are the perfect replacement for fettuccine, even if the shape is a bit different.
• Pesto Sauce – This one is wonderful for summer! You can also make it creamy by adding a little heavy cream to it.
• Mushroom Sauce – You can make my creamy mushroom sauce by itself, but I usually whip up my mushroom chicken with a little extra sauce for the noodles.
• Cheese Sauce – Instead of making cheese sauce for broccoli , try it on this pasta instead.
• Asian Inspired – The sauce from my recipe for kelp noodles tastes great with konjac noodles, too. This version pairs well with shiitake mushrooms !
• Saucy Chicken Recipes – These are kind of my thing, so I have lots of others where these miracle noodles would make a perfect base to sop up extra sauce. Try my marry me chicken (with sun-dried tomatoes ), chicken Florentine , or chicken marsala over them.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 28 oz Shirataki noodles (~4 cups) ▢
• 1 tbsp Olive oil ▢
• 4 cloves Garlic (minced) ▢
• 2/3 cup Chicken bone broth ▢
• 2/3 cup Heavy cream ▢
• 1/2 cup Grated Parmesan cheese ▢
• Sea salt (to taste) ▢
• Black pepper (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Rinse shirataki noodles very well in a colander , under cool running water.
2. Bring a pot of water to a boil. Add the konjac noodles and boil for 3 minutes . Rinse well again under running water.
3. Pat very dry.
4. Heat a large, heavy bottomed skillet over medium-high heat. Add the noodles (no oil) and stir fry for about 10 minutes , until very dry. Remove the noodles and cover to keep warm.
5. Add olive oil to the skillet over medium heat. Add the minced garlic and cook for about a minute, until fragrant.
6. Add the broth and cream. Increase heat to bring to simmer, then reduce heat and simmer for about 5-7 minutes , until volume is reduced by half.
7. Reduce heat to low. Gradually stir in the parmesan cheese, until smooth.
8. Add the noodles back to the skillet and stir to coat in sauce. Cook for 1-2 minutes , until hot. Season with salt and pepper to taste, if needed.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: ~1 cup, or 1/4 entire recipe

• Tips: Check out my recipe tips above to help you get the best texture.
• Sauce ideas: You don’t have to use the sauce I made here! See the other sauces I use with shirataki noodles above.
• Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days with the sauce, or 4-6 days without the sauce. I don’t recommend freezing shirataki noodles — they contain a lot of liquid and don’t thaw well.
• Meal prep: Make these ahead of time and store in the fridge. They reheat really well!
• Reheat: Warm the noodles in the microwave or in a hot skillet, until warm. I usually add an extra splash of cream to revive the sauce.
• Note on nutrition info: The numbers in my calculations include the sauce, and that’s where most of the macros come from. Without the sauce, it would be the same as what’s on the package.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Shirataki Noodles

More Low Carb Noodle Recipes

I love noodles. They were pretty much their own food group for me growing up. These days I prefer lighter options most of the time, and I’ve got lots of recipes to help you do just that! Here are some of my most popular ones:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Shirataki Noodles (Best Recipe)

This is my BEST method for how to cook a shirataki noodles (konjac noodles) to the perfect texture, with an irresistible, creamy sauce.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/shirataki-noodles/

Ingredients

• 28 oz Shirataki noodles (~4 cups)
• 1 tbsp Olive oil
• 4 cloves Garlic (minced)
• 2/3 cup Chicken bone broth
• 2/3 cup Heavy cream
• 1/2 cup Grated Parmesan cheese
• Sea salt (to taste)
• Black pepper (to taste)

Instructions

1. Rinse shirataki noodles very well in a colander , under cool running water.
2. Bring a pot of water to a boil. Add the konjac noodles and boil for 3 minutes . Rinse well again under running water.
3. Pat very dry.
4. Heat a large, heavy bottomed skillet over medium-high heat. Add the noodles (no oil) and stir fry for about 10 minutes , until very dry. Remove the noodles and cover to keep warm.
5. Add olive oil to the skillet over medium heat. Add the minced garlic and cook for about a minute, until fragrant.
6. Add the broth and cream. Increase heat to bring to simmer, then reduce heat and simmer for about 5-7 minutes , until volume is reduced by half.
7. Reduce heat to low. Gradually stir in the parmesan cheese, until smooth.
8. Add the noodles back to the skillet and stir to coat in sauce. Cook for 1-2 minutes , until hot. Season with salt and pepper to taste, if needed.

Maya’s Recipe Notes

Serving size: ~1 cup, or 1/4 entire recipe

• Tips: Check out my recipe tips above to help you get the best texture.
• Sauce ideas: You don’t have to use the sauce I made here! See the other sauces I use with shirataki noodles above.
• Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days with the sauce, or 4-6 days without the sauce. I don’t recommend freezing shirataki noodles – they contain a lot of liquid and don’t thaw well.
• Meal prep: Make these ahead of time and store in the fridge. They reheat really well!
• Reheat: Warm the noodles in the microwave or in a hot skillet, until warm. I usually add an extra splash of cream to revive the sauce.
• Note on nutrition info: The numbers in my calculations include the sauce, and that’s where most of the macros come from. Without the sauce, it would be the same as what’s on the package.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Shirataki Noodles Recipe
• What Are Shirataki Noodles?
• How To Cook Shirataki Noodles
• My Recipe Tips
• More Sauce Ideas
• Shirataki Noodles (Best Recipe) Recipe card
• More Low Carb Noodle Recipes
• Recipe Reviews

Have you made shirataki noodles before? Sometimes they go by other names: Konjac noodles or miracle noodles. Until recently, they were not one of my favorite low carb pasta options. The texture was a little off-putting to me. But then I tested different preparation methods, and found one that works very well — I think this shirataki noodles recipe has a texture that’s really close to real pasta. Even my young kids went for it. Make it with me!

Why You Need My Shirataki Noodles Recipe

• The best method for al dente noodles, with a neutral taste – Most shirataki noodle recipes and the packages themselves say to just rinse and eat, but I think that texture isn’t great at all that way. I have a couple extra (super easy) steps to improve it and make the flavor more neutral, so these konjac noodles work with any sauce you want.
• Delicious garlic parmesan sauce option – I have more sauce ideas below, but this version with garlic parmesan sauce is so flavorful.
• Low calorie, keto friendly, and gluten-free – Just 3.4g net carbs per serving with the sauce, or 1g net carbs without the sauce! And these noodles are packed with prebiotic soluble fiber, so they keep me full.
• Quick and easy – I can whip up these shirataki noodles in less than 30 minutes. Hello, weekday pasta nights!
• Versatile pasta alternative – I liked this method so much that I now sometimes substitute these for the zoodles in my keto pho and zucchini Alfredo , the spaghetti squash in my keto pad thai and spaghetti squash casserole , or the kelp noodles in my kani salad . Once you learn how to cook shirataki noodles this way, I think you’ll love it for many of your favorite pasta dishes, too.

What Are Shirataki Noodles?

Shirataki noodles, also called konjac noodles or miracle noodles, are a low carb, zero-calorie noodle made from the root of the konjac plant. They have been eaten in Japan for over a thousand years ( source ), and I was so happy to discover them. They don’t taste much like anything on their own, but will take on the flavor of whatever sauce you use, much like regular pasta.

I personally buy this brand made from glucomannan fiber (the type of soluble fiber found in the root of the konjac yam). Some other varieties are made from tofu, but I prefer konjac noodles over those made with tofu ( see why I try to limit soy here ).

How To Cook Shirataki Noodles

This section shows how to cook konjac noodles, with step-by-step photos and details about my technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

How To Prepare Konjac Noodles:

The instructions on the package typically say to just rinse and eat, but I don’t recommend this. If you don’t cook them properly, they can have a rubbery or slightly crisp texture. That’s why I tested extensively (dozens of times at this point) to find the best method, below. Made correctly, they have a texture very similar to al dente pasta (and you can try this method with shirataki rice too).

1. Rinse. Place the shirataki noodles in a colander and run under cold water. Rinsing helps neutralize their flavor and gets rid of any fishy smell.
2. Boil. Bring a large pot of water to a boil. Add the noodles and boil.

1. Drain, rinse, and dry. Return the shirataki noodles to the colander to drain. Rinse well again. Pat very dry with paper towels. (This is important, otherwise I found the next step isn’t as effective!)
2. Stir fry. Heat a large skillet over medium-high heat. Add the noodles (no oil) and stir fry until very dry. Remove and cover.

Finish With Garlic Parmesan Sauce:

You can use any pasta sauce you like for shirataki noodles! My favorite with them is this creamy garlic parmesan sauce, and it’s very easy:

1. Saute garlic. Heat olive oil in a large skillet over medium heat. Saute minced garlic until fragrant.
2. Add broth and cream. Bring to a simmer, then reduce heat and simmer until the volume is reduced by half.

1. Thicken with parmesan cheese. I just sprinkle it in and stir until the sauce is smooth and thick. You can adjust the amount to your liking — add more to make it thicker, less for thinner. If I accidentally make it too thick, I just add an extra splash of cream!
2. Toss with the shirataki noodles. Add them back to the skillet and stir to coat in sauce. Cook until hot. Season with salt and pepper to your taste.

My Recipe Tips

• Boiling is technically optional, but I recommend it for texture. I did a comparison test with and without, and doing this step definitely improved texture.
• Whether you skipped the boiling step or not, definitely don’t skip the stir fry step. I find it really helps to make my miracle noodles as neutral – and as close to real pasta in texture – as possible. Without this part, I honestly don’t want to eat them!
• Be careful not to overcook or burn the noodles when stir frying. If you cook them too long, they can break apart when you add them to the sauce. The time can vary a bit depending on the pan you use and your stove. And there shouldn’t be any browning — this is a sign your heat is too high and will make the noodles brittle.
• Don’t cook too long in sauce. The texture of shirataki noodles gets kind of mushy if you cook them too long, which is why I always suggest adding them to already-hot sauce. Then just heat briefly until warm.

More Sauce Ideas

Beyond the garlic parmesan sauce above, you can make this shirataki noodles recipe with any of your favorite pasta sauces! Just follow the same steps to prepare the noodles first, then add them to your heated sauce. Here are my other faves:

• Sugar Free Marinara Sauce – You can make this plain or add ground beef to it. I also like this version with keto meatballs on top.
• Alfredo Sauce – This is similar to my garlic parmesan one above. I think shirataki noodles are the perfect replacement for fettuccine, even if the shape is a bit different.
• Pesto Sauce – This one is wonderful for summer! You can also make it creamy by adding a little heavy cream to it.
• Mushroom Sauce – You can make my creamy mushroom sauce by itself, but I usually whip up my mushroom chicken with a little extra sauce for the noodles.
• Cheese Sauce – Instead of making cheese sauce for broccoli , try it on this pasta instead.
• Asian Inspired – The sauce from my recipe for kelp noodles tastes great with konjac noodles, too. This version pairs well with shiitake mushrooms !
• Saucy Chicken Recipes – These are kind of my thing, so I have lots of others where these miracle noodles would make a perfect base to sop up extra sauce. Try my marry me chicken (with sun-dried tomatoes ), chicken Florentine , or chicken marsala over them.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 28 oz Shirataki noodles (~4 cups) ▢
• 1 tbsp Olive oil ▢
• 4 cloves Garlic (minced) ▢
• 2/3 cup Chicken bone broth ▢
• 2/3 cup Heavy cream ▢
• 1/2 cup Grated Parmesan cheese ▢
• Sea salt (to taste) ▢
• Black pepper (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Rinse shirataki noodles very well in a colander , under cool running water.
2. Bring a pot of water to a boil. Add the konjac noodles and boil for 3 minutes . Rinse well again under running water.
3. Pat very dry.
4. Heat a large, heavy bottomed skillet over medium-high heat. Add the noodles (no oil) and stir fry for about 10 minutes , until very dry. Remove the noodles and cover to keep warm.
5. Add olive oil to the skillet over medium heat. Add the minced garlic and cook for about a minute, until fragrant.
6. Add the broth and cream. Increase heat to bring to simmer, then reduce heat and simmer for about 5-7 minutes , until volume is reduced by half.
7. Reduce heat to low. Gradually stir in the parmesan cheese, until smooth.
8. Add the noodles back to the skillet and stir to coat in sauce. Cook for 1-2 minutes , until hot. Season with salt and pepper to taste, if needed.

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Maya’s Recipe Notes

Serving size: ~1 cup, or 1/4 entire recipe

• Tips: Check out my recipe tips above to help you get the best texture.
• Sauce ideas: You don’t have to use the sauce I made here! See the other sauces I use with shirataki noodles above.
• Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days with the sauce, or 4-6 days without the sauce. I don’t recommend freezing shirataki noodles — they contain a lot of liquid and don’t thaw well.
• Meal prep: Make these ahead of time and store in the fridge. They reheat really well!
• Reheat: Warm the noodles in the microwave or in a hot skillet, until warm. I usually add an extra splash of cream to revive the sauce.
• Note on nutrition info: The numbers in my calculations include the sauce, and that’s where most of the macros come from. Without the sauce, it would be the same as what’s on the package.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Shirataki Noodles

More Low Carb Noodle Recipes

I love noodles. They were pretty much their own food group for me growing up. These days I prefer lighter options most of the time, and I’ve got lots of recipes to help you do just that! Here are some of my most popular ones: