Cooking Diaries · Food and Recipes · Food Reviews

Shirataki Noodles – Cooking Diaries

There are days when I overdo on my intake of foods, so sometimes I want to eat something but without adding a lot of my calories from carbohydrates whether it’s pasta, breads, and other starchy food items. I believe everything in moderation but sometimes when you eat too much of one thing in a given day or maybe you want to save your carbohydrate calories for that dessert you had your eye on– you can feel contently full and eat your cake too.

One of my favorite foods are NOODLES! I love noodles whether they are glass, rice, egg, etc. All noodles of all shapes are my favorite. So again, this is another quite delicious choice that someone might want to try to replace some or all carbohydrates in a dish.

So Tofu Shirataki Noodles is a hot craze amongst weight conscience folks who love noodles. As a dietitian, it is important to experience foods of all kinds to give a thoughtful review or expectations one might have when trying a product.

Image© via House Foods America Corporation

What is Shirataki noodles? When I looked up Wikipedia, oh the wonderful free encyclopedia of the webiverse, the Yam flour is from the Konjac plant is composed of glucomannan – a water-soluble dietary fiber that is used as an emulsifier or thickening agent. So you can see why this yam flour and the water creates virtually zero calories by itself for fiber have no calories. The other products contain other ingredients and may be a reason why they have a few extra calories added to it (but it’s a trivial amount).

Preparation: Remove noodles from package, rinse, then boil or dry roast in pan which allows the noodles to have a pasta-like consistency and removes any odors.  Then add them to whatever soup, sauce, and/or entree desired. Enjoy!


Traditional Shirataki  Each serving contains 0 calories, <1 gm carbs, 0 gm protein, 0 gm fat, 0 gm fat, 0 gm sugar. With all those zeros, you gotta be kidding me right, but that is what the product states. Total of 5 servings of 1.5 oz portions, although realistically I can imagine some consuming either half the package and for those with a larger appetite the entire package. Although eating large amounts may cause some gas and would not be recommended.

Tofu Shirataki Spaghetti Noodles Each serving contains 10 calories, 3 gm carbs, <1 gm protein, 0.5 gm fat, 2 gm fiber, and 0 gm sugar. Total of 2 servings per package and that seems like a realistic portion size. Eating large amounts of this product may cause some gas.

Experience#1: I initially tried the Traditional Shirataki noodles first and placed them into soup about a year ago. I used chicken broth as the base of the soup then added kale, veggies, chicken breast pieces, and quinoa. Yes it was definitely a fine bowl of fiber. You can see the shirataki noodles look like real noodles, almost like that of glass noodles. One mistake I made was I completely ignored the directions before using it and didn’t boil them which resulted in a crunchy texture. I found them to be quite tasteless, but if you have a flavorful broth or sauce they will definitely pair well with any flavors you incorporate. They do an excellent part in replacing other noodles.


Remember I warned you about the gas? Well after consuming about 1/2 the package, the gas creeped on. It wasn’t the most delightful thing to experience. You know why beans are musical fruits? Well the tooting starts when the gut bacteria start breaking down that fiber (in this case gluconannan) and the by-product is that beautiful gas. Wow, the more you know. Although, I do have to admit, I added a ton of extra fiber into my dish too as well.

Experience #2: This time I used the Tofu Shirataki Spaghetti noodles and combined it with marinara sauce and my roasted chicken left overs. I took a Trader Joe Basil Marinara sauce and combined it with cauliflour, zucchini, garlic, onions, extra basil, and crushed chilis. Combined chicken and the spaghetti noodles together and voila, wanna-be spaghetti that tasted pretty damn good.


I also made penne pasta for my boyfriend because he loves to eat and tends to have a higher metabolism than me with all the muscles that he has.

Yes, I have a messy bowl, don’t mess with me

This time I actually read the directions and boiled the noodles and it turned out to be terrific and felt like real noodles. Somewhat chewy but it didn’t bother me. It’s definitely a preference. It’s always nice to try once, or twice, or maybe three times before even letting yourself to believe that you dislike a product. I know for sure, I always give intestines at KBBQ a try before I say I don’t want them.

Well, if you would like to have a try go to the stores. A lot of Asian stores have them such as H-Mart and if you ask for them at your local grocers, they most likely will be able to acquire them and have them ready for purchase on your next visit. This happened for me after talking to the manager at Wal-Mart’s grocery store, they had the noodles available in the vegan and alternative, refrigerated food section.

Food for thought: Recipes are great to follow for beginners, but after some practice and a leap of faith, they can be reworked to your liking and maybe will become a special tradition in your family. Keep practicing and enjoy your many cooking adventures ahead!

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