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

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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.

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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

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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

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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

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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)

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