What are Shirataki Noodles?

For anyone undertaking a low-carb or ketogenic diet, one of the hardest foods to replicate can be pasta. Pasta is a comfort foods for a lot of us - it can signal togetherness and indulgence and relaxation for our brain and body.

However pasta is high in carbs and also highly refined. So for someone trying to eat whole foods and keep their carb intake low, how does one go about replicating the pasta experience?


I personally tried the zoodle way (spiralizing zucchini and carrots) but found this lacking for one reason or another. And then last year I discovered Shirataki noodles and the world of pasta opened back up for me.

Shirataki noodles originate from Japan. They are traditionally made from a yam that contains a starch that our guts cannot fully digest and therefore render our bodies zero nutritional content. There is also a version made from tofu (fermented soybeans), which our bodies can digest, and these have some carbohydrate and caloric content.

The yam version can cause some people gastrointestinal distress, so when you try it for the first time, pay attention to how your body feels afterwards.

In the photo above is my version of a deconstructed tuna noodle casserole using Shirataki noodles. You can use them as “spaghetti” and enjoy with meatballs and red sauce or make a delicious peanut sauce and grill some chicken for some homemade Pad Thai! The sky is the limit.

The bottom line is: you can still enjoy pasta as long as you’re open to trying these lovely Japanese noodles! If you already cook with Shirataki noodles, please share your favorite way to prepare them in the comments below!

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© 2020 by Stephanie McMahon Health Coaching