Are shirataki noodles low-carb?

Yes, shirataki noodles low carb are one of the lowest-carb pasta alternatives available. Made from glucomannan fiber from the konjac root, they typically contain less than 1 gram of net carbs per serving . Their high water and fiber content makes them ideal for low-carb, keto, and diabetic diets. They provide a filling meal base without spiking blood sugar levels or exceeding daily carb limits.

What is the downside of shirataki noodles?

While shirataki noodles low carb offer numerous benefits, they aren’t perfect for everyone. The most common complaints include: Unusual texture (slightly rubbery or slippery) Fishy smell when first opened (removed by rinsing and boiling) Digestive discomfort in some people due to high fiber content These issues are usually minor and improve with proper preparation. Slowly incorporating shirataki into your meals can help your body adjust.

What are shirataki noodles made from?

Shirataki noodles low carb are made from glucomannan , a viscous soluble fiber extracted from the konjac root . The noodles are 97% water and 3% fiber, giving them their low calorie and carbohydrate profile. They contain no wheat, gluten, dairy, or grains, making them a clean and allergen-friendly choice for a variety of diets.

Do shirataki noodles taste like pasta?

Not exactly. Shirataki noodles low carb have a different texture and flavor profile from traditional pasta. They are mostly tasteless , which means they absorb the flavor of whatever sauce or seasoning you use. Their texture is more gelatinous and springy compared to wheat-based pasta, but when prepared correctly, they make an excellent substitute in most recipes.

Shirataki Noodles Low Carb – The Best 2025 Guilt-Free Pasta Option

Name: Low-Carb Italian Dish Using Shirataki Noodles (Creamy Chicken Alfredo Style)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Italian
Ingredients: 1 pack (7 oz) shirataki noodles, rinsed, boiled, and dry-fried; 1 boneless, skinless chicken breast; 1 tablespoon olive oil; Salt and freshly ground black pepper, to taste; 1 tablespoon butter; 1/2 cup heavy cream; 1/4 cup grated parmesan cheese; 1 garlic clove, minced; 1/4 teaspoon garlic powder; Fresh parsley, chopped (for garnish); Optional: pinch of nutmeg for added flavor

Description

This low-carb Italian-inspired recipe swaps traditional pasta with shirataki noodles to create a creamy, satisfying, and guilt-free Alfredo dish. Grilled chicken breast tops a velvety parmesan and cream sauce, delivering all the rich flavor of a classic Italian meal—without the carbs. Perfect for keto, diabetic, and gluten-free diets.

Ingredients

Scale

1 pack (7 oz) shirataki noodles, rinsed, boiled, and dry-fried
1 boneless, skinless chicken breast
1 tablespoon olive oil
Salt and freshly ground black pepper, to taste
1 tablespoon butter
1/2 cup heavy cream
1/4 cup grated parmesan cheese
1 garlic clove, minced
1/4 teaspoon garlic powder
Fresh parsley, chopped (for garnish)
Optional: pinch of nutmeg for added flavor

Instructions

Prepare the shirataki noodles: Rinse thoroughly under cold water for 2 minutes. Boil in water for 2–3 minutes. Drain and dry-fry in a non-stick pan for 5–10 minutes until all moisture is gone. Set aside.
Grill the chicken:
Pat chicken breast dry. Season with salt and pepper. Heat olive oil in a skillet over medium-high heat. Grill the chicken for 5–6 minutes per side, or until cooked through and golden. Let it rest for 5 minutes, then slice into thin strips.
Make the Alfredo sauce:
In the same skillet, melt the butter over medium heat. Add minced garlic and cook for 30 seconds until fragrant. Pour in the heavy cream and bring to a gentle simmer. Stir in parmesan cheese and garlic powder. Whisk continuously until smooth and thickened (about 3–5 minutes). Add salt and a pinch of nutmeg, if using.
Combine and serve:
Add the dry-fried shirataki noodles to the sauce and toss until fully coated. Plate the noodles and top with grilled chicken slices. Sprinkle chopped parsley and additional parmesan if desired.

Notes

For more flavor, marinate chicken in olive oil, lemon juice, and Italian herbs for 30 minutes before cooking.

Don’t skip the dry-fry step—it’s key to removing excess water and improving noodle texture.

Want a lighter option? Substitute half of the cream with unsweetened almond milk.

You can double the sauce if you prefer it extra creamy.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Stovetop, Pan-Grilled
Cuisine: Italian

Nutrition

Serving Size: 1 plate
Calories: 320
Sugar: 1g
Sodium: 390mg
Fat: 22g
Saturated Fat: 10g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 4g
Fiber: 2g
Protein: 28g
Cholesterol: 95mg

Keywords: shirataki noodles, low-carb Italian recipe, keto Alfredo, grilled chicken pasta, gluten-free pasta dish, diabetic-friendly dinner, shirataki noodles low carb