Shirataki noodles for Weight loss — Recipes and Tips


Dieters know that pasta is rarely an option if your goal is to lose weight, since the high content of carbohydrates and calories make it a choice not very good. Not only that, the common pasta offers little satiety and soon you already feel hungry again.

Despite not having a marked flavor, the shirataki noodles can be included in any recipe, but it is widely consumed in versions with Asian ingredients.

What is done shirataki?

The composition of this pasta is surprising: is 97% water and 3% fiber. The glucomannan is made of Shirataki, a species from a fiber yam family known as konjac tuber. This tuber is widely grown in Japan, China and Southeast Asia.

This Japanese name shirataki means "white waterfall", in reference to the almost transparent color and watery macaroni texture. It can also be found with the konjac noodle name.

There is a variation Shirataki noodles with soy in their composition. Although it contains more calories and carbohydrates, these figures do not come close to the wheat pasta. Moreover, they are rich in soy proteins and healthy.

The konjac fiber is so abundant that can be found in powder as a food supplement. The shirataki noodles are a great source of fiber and can collaborate with a healthier digestion. In addition, fiber-rich foods have greater power of satiety, making the shirataki a great food for people trying to lose weight.

The shirataki noodles lose weight?

This pasta can be a very important ally in your quest to lose weight, because it combines very low calorie and low carbohydrate is a source of fiber, which gives greater sense of satiety.

In addition, the fermentation of fiber in fatty acids can stimulate the release of a hormone called peptide YY, known to increase the feeling of satiety for longer.

Some studies show the effectiveness of glucomannan present in shirataki in low calorie diets, aiding in weight loss.

  • See too: Miracle noodles - which is, diet, recipes and where to buy.

All of this works together to inhibit hunger after eating the product, making the noodles shirataki a great ally for those who want to lose weight by eating less, but without leaving behind a healthy and balanced diet.

Nutritional information

Values ​​for a cup of cooked noodles Shirataki, about 120 grams of the product.

  • 0 calories;
  • 0.3 grams of fat;
  • 0 cholesterol;
  • 5.5 g of carbohydrates.

How to prepare?

The shirataki noodles comes ready in the package, but many people bother with the texture, smell and unusual flavor they have. So it is very important to devote a few minutes to improve that first impression of the product.

Step by step

  1. Wash the pasta in cold water with the aid of a rack;
  2. Use a paper towel to dry it over;
  3. In a saucepan of boiling water, add the pasta leaving for a minute;
  4. Drain;
  5. Heat a frying pan and add the noodles, stirring constantly, for about five minutes.

These steps are important to eliminate the unpleasant smell and taste and impart a firmer texture to the pasta.

Where revenue can I use?

The shirataki noodles can be used to replace the traditional pasta in virtually every type of recipe from cold pasta salad with hot sauce or even in soups.

As it does not have a very pronounced flavor combines well with strong flavors sauces and even miso soup, typical Japanese dish. It is perfect for use in Asian recipes, with strong spices like ginger, curry, sesame oil, soy sauce, among others.

The lightness of shirataki noodles blends well with summer recipes such as cold pasta salad with fresh vegetables.

In general, it is a great substitute for those who want to reduce the consumption of normal carbohydrate pasta while those favorite recipes from the side.


1. kung pao chicken with shirataki



  • Half kg of boneless chicken breast without skin and diced;
  • A large package of shirataki noodles;
  • 170 grams of mushroom slices;
  • 2 red peppers cut into strips;
  • 1 tablespoon olive oil soup;
  • ¼ cup of tea roasted peanuts without salt;
  • Chives to taste;
  • Pepper to taste.


  • 2 soy sauce teaspoons (shoyu);
  • 1 tablespoon sherry tea;
  • 2 tablespoons cornstarch tea.


  • ½ chicken bouillon tablet;
  • 6 soy sauce dee teaspoons (shoyu);
  • Balsamic vinegar 2 teaspoons;
  • 1 tablespoon sherry tea;
  • 2 tablespoons sesame oil of tea;
  • 2 tablespoons of sugar;
  • 1 tablespoon of corn starch tea;
  • black pepper to taste.

Method of preparation:

Mix the marinade ingredients in a glass container and add the chicken diced for at least half an hour.

While the marina chicken, prepare the shirataki noodles as taught in step-by-step up and set aside.

Mix well the sauce ingredients in a medium container and set aside.

In a skillet or wok, heat the oil and add pepper until golden brown. Add the mushrooms, peppers and chicken cubes without the marinade. Saute well for about five minutes. Add the pasta and toss.

Take the sauce already mixed with the heat, add the peanuts and stir well for about two minutes or until thickened.

Add the sauce to the pasta, sprinkle with chives and ready.

2. Pasta with vegetables and sesame shirataki


  • A great package shirataki noodles angel hair;
  • ¼ cup soy sauce tea;
  • 2 teaspoons of sugar;
  • 1 clove of garlic;
  • 1 tablespoon grated ginger;
  • 2 tablespoons rice vinegar;
  • 3 tablespoons sesame oil soup;
  • ½ teaspoon chili oil soup preserves;
  • 2 soup spoons of water;
  • ½ cup grated carrot tea;
  • ½ cup sliced ​​red bell pepper tea;
  • Chives to taste.

Method of preparation:

Prepare the shirataki noodles as directed above and set aside.

In a bowl, whisk together the soy sauce, sugar, garlic, ginger, sesame oil, chili oil and water. Add carrots, pepper and chives. Adjust the seasoning.

Add the pasta and mix well. Sprinkle chives and sesame.

3. Pasta with spinach shirataki spring


  • 1 head of garlic;
  • Olive oil;
  • 1 large chopped cauliflower;
  • ½ stick of vegetable broth;
  • ½ cup milk or nondairy milk tea;
  • 1 tablespoon onion soup powder;
  • A pinch of nutmeg;
  • A pinch of cayenne pepper;
  • Salt and black pepper to taste;
  • A large package of shirataki noodles;
  • A spinach packet;
  • 300 grams of mushroom slices;
  • Half onion;
  • 1 cup pea tea.

Method of preparation:

Preheat oven to 220 degrees.

Wrap the garlic head on a foil and drizzle with olive oil, leaving the oven for thirty minutes.

Boil a pot with water and salt and add the cauliflower cut for about ten minutes. Remove from water and place the cauliflower in a blender along with the vegetable broth already diluted in hot water, milk, onion powder, nutmeg, cayenne pepper, salt and pepper. Remove the garlic from the oven and, where possible, peel it and add the cloves of roasted garlic mixture with the blender. Beat all until a homogeneous consistency.

Add the spinach in boiling water for about five minutes and while it is still cooler, remove any excess water and cut into strips.

In a saucepan, saute onion and mushrooms in olive oil with a pinch of salt for about five minutes, until the onions are transparent.

Add the cauliflower sauce, spinach, shirataki noodles already prepared and peas. Mix well and cook for a few minutes. Adjust the seasoning.

4. Pasta Shirataki peanut and chicken spicy


  • A large package of shirataki noodles;
  • Half a kilo of boneless chicken, skinless, cut into strips;
  • 2 teaspoons grated ginger;
  • 2 minced garlic cloves;
  • 2 tablespoons of sauce Sriracha (or other hot pepper sauce);
  • 3 tablespoons soy sauce (shoyu);
  • 1 teaspoon lemon juice;
  • 2 chicken bouillon tablets;
  • 1 tablespoon of honey;
  • 3 tablespoons sugar peanut butter;
  • ½ teaspoon sesame oil soup;
  • 350 grams of broccoli;
  • Coriander to taste.

Method of preparation:

Mix a teaspoon of ginger, a teaspoon of chopped garlic, one sauce tablespoon Sriracha or other spicy sauce of your choice, a tablespoon of soy sauce and lemon soup spoon to make the marinade . Add the chicken into strips and marinate for at least an hour.

Prepare the shirataki noodles and set aside.

Add the chicken stock with the leftovers of ginger, garlic, hot sauce and soy sauce. Add honey and peanut butter and bring to a boil. Add the pasta and boil for five minutes. A tip for the shirataki get even May tasty is to make this step a few hours before or even the day before, so that the noodles absorb all the seasoning.

In a saucepan over medium heat, heat the sesame oil and add the chicken with the marinade. Fry until golden brown for at least five minutes. Add the broccoli for two more minutes and add the pasta. Sprinkle cilantro and ready.

Have you ever experienced shirataki noodles? You want to include it in your diet to help you lose weight? Comment below!