Shirataki: The True Keto Approved Asian Noodle
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Asian noodles that are keto-friendly are called shirataki. These keto Asian noodles are made out of konnyakua which are from the konjac plant. These keto-friendly noodles have 0-1 net carbs per serving.
Click on one of the links directly below to be taken to more information on these Asian noodles.
Shirataki Noodles (The “Miracle Noodle”)
Shirataki noodles are white, neutral tasting, and are made from a fiber called glucomannan which is from the konjac plant. The konjac plant is found in parts of East Asia (Japan & China) and Southeast Asia. (source)
These keto-friendly Asian noodles are mostly fiber and water. For 3 ounces of angel hair pasta from the brand of Miracle Noodle, there are 3 total carbs with 2 grams of fiber which is 1 net carb.
I have found that people will either love this pasta or hate them. I was once not a fan of the texture they had either. However, after attending Keto Con one year, I tried a sample meal at the Miracle Noodle booth and I loved it. They gave me the secret step I had been missing when preparing their pasta.
How to Cook Shirataki Noodles
The directions on the package only say to rinse the noodles before adding them to the dish. However, to get them just right, more steps are needed.
- Rinse the noodles in a strainer in the sink with cold water. You may notice they don’t smell the greatest. Don’t worry because that smell will go away.
- To help get rid of the rubbery texture and possibly some odor, boil them for 3 to 4 minutes.
- Drain the noodles and get as much water off as possible.
- Place them in a frying pan for further drying for around 10-14 minutes.
- After you notice they are dry, set them aside.
- At this step you will make the meal you will want with these keto noodles. Ideally, you will want to make a recipe that has sauce.
- Once the recipe is almost done, you will add them to the dish and cook for a few minutes. This allows the sauce to be soaked up in the konjac noodles. By doing this, the noodle gets a better texture and it soaks up the flavor from the sauce.
Shirataki Noodle Brands
My favorite brand of these Asian noodles is Miracle Noodle, which are in most grocery stores. However, there are many others you can choose from. Some of these brands do add soy or oat fiber, so just look at the ingredients on the package if you don’t want that.
- Miracle Noodle
- Nasoya (contains chickpea flour and potato starch)
- Simple Truth Organic (contains oat fiber)
- Kiss My Keto
- Skinny Noodles Shirataki
- NutriNoodle (contains oat and soy)
- Liviva (contains oat fiber)
- Skinny Pasta
Other Keto Noodles for Asian Meals
If you don’t like shirataki noodles, there are other options that you can use in your Asian keto dishes or any other pasta meal.
8 Keto Recipes Made with Asian noodles
2. Keto Lo Mein
Are rice noodles Keto-friendly?
Rice noodles are 100% not ketogenic friendly. For one serving (2 oz) these Pad Thai rice noodles have 45 grams of carbs with just 1 gram of fiber. These are too high in carbs to be enjoyed on the keto diet.