What Are Shirataki Noodles? Plus, How to Cook With Them

You may know your classic Japanese noodles—ramen, udon, soba—but have you added shirataki noodles? These Japanese noodles are rising in popularity across the U.S., and though they may be less seen than some of their more famous hometown counterparts, they’re worth adding to your shopping cart for a unique texture, malleable flavor, and typically low cost. They’re also a low effort option to create a healthy and craveable meal at home. Whether you’re just starting out cooking with shirataki noodles or haven’t even tasted them before, here’s everything you know to start incorporating the ingredient in your recipes. 

What Are Shirataki Noodles?

“Shirataki noodles are translucent, traditional Japanese noodles, made from konjac yam,” explains chef Todd Mitgang of Manhattan’s Crave Sushi Bar. “They are gluten-free, and have a mild flavor that works well when picking up many sauces or broths. They also hold their texture very well and don’t get mushy.”

Shirataki noodles are often sold in plastic packaging in liquid, and can be found in refrigerated sections as well as on shelves, as many of the packages are shelf-stable until open. Shirataki noodles are also sometimes called “miracle noodles” in America, because they are gluten-free, low carb, low calorie, and generally safe for people with common food allergies such as wheat, dairy, and eggs. 

Shirataki noodles are made in various shapes, including spaghetti-like long strands and shorter, fatter noodles as well.

Shirataki Noodles Nutrition

Shirataki noodles are often part of low-carb eating plans, because they are low in carbohydrates and calories. According to nutrition data from the USDA, a 100-gram portion of shirataki noodles has 9 calories, 2.68 grams of carbohydrates, 2.7 grams of fiber, and 18 mg of calcium. In other words, shirataki noodles don’t offer much nutritional value, but can be a fun way to enhance healthy foods like vegetables and proteins.

How to Cook Shirataki Noodles

Shirataki noodles often have pretty simple cooking directions on the package—drain the package, rinse the noodles, and add to your broth, stir fry, or sauce. 

“I make my shirataki noodles with a rich broth of poached rock shrimp, spring garlic, and bonito, finished with caramelized lime juice and fresh scallions,” says Mitgang. “I personally like to use them as noodles in a broth or a stir fry.” 

Shirataki noodles are quick to cook with, and a great standby for efficient weeknight recipes. It’s important not to overcook shirataki noodles because they can become too soft, chewy, or may even fall apart. If you’re adding them to a stir fry, toss ‘em in the pan to heat, wait about 30 seconds, and they’re ready.

Shirataki Noodle Substitutes

Shirataki noodles are really their own thing, but different types of noodles similar in shape and structure can work in a pinch. Mitgang recommends using Southeast Asian vermicelli noodles or rice sticks as a good shirataki noodle substitute. Korean sweet potato glass noodles can also work in recipes instead of shirataki noodles. 

Shirataki Noodle Recipes

Now that you know all about shirataki noodles, start experimenting in your kitchen with the below shirataki noodle recipes.

Sichuan Shirataki Sesame Noodle Salad

The bouncy nature of shirataki noodles makes them great for a chilled noodle salad. Their texture also doesn’t soak up too much sauce, so you can safely pack this spicy salad for a picnic.

Sesame Shirataki Noodles

Also called konjac noodles, shirataki noodles are truly a convenience food. This recipe combines creamy sesame sauce, quickly sauteed ground pork, and shirataki noodles for a quick and satisfying meal. Leave out the meat for a vegan dish!

Jap Chae

Shirataki Noodles work so well in Korean stir-fried noodle dishes, which often call for glass noodles. Feel free to play around with various veggies and proteins in this dish—an ideal clean-out-the-produce drawer back pocket recipe.

Miso Noodle Soup 

This fun riff on traditional miso soup adds noodles for slurping, and shirataki noodles work so well here. Firm tofu cubes and crumbled seaweed snacks add to the bowl of comforting umami goodness.

Thai Pork Noodle Soup 

This simple recipe starts with a box of broth, flavored with garlic, ginger, and lime juice. Use shirataki noodles instead of, or in addition to, the cut up wonton wrappers suggested for this dish.

Spicy Coconut Noodles

A 20-minute meal invented for rice noodles, this creamy and spicy dish totally works with shirataki noodles instead. Coconut milk and some spices unite with bean sprouts for a tongue-tingling dish with just a bit of crispiness.