Garlic Stir-Fried Shirataki Noodles with Vegetables

Learn how to make savory shirataki noodles that are a fraction of the calories of regular pasta! Vegan and gluten-free.

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When I first heard about a pasta alternative with only about 20 calories per bag, I wanted to try it. Shirataki noodles—often called miracle noodles—are made from the konjac yam and can be a very low-calorie, gluten-free option. They do have a distinct scent straight from the package, which surprises many first-timers. The good news is that a thorough rinse and a quick sauté in a bold sauce removes any unwanted odor and leaves tender, satisfying noodles that take on the flavors you cook them with.

This stir-fry mixes shirataki with a small amount of regular brown rice or whole grain pasta to add body and a more traditional noodle texture. If you prefer, you can use only shirataki; the recipe adapts well. For convenience I used a store-bought stir-fry or teriyaki sauce, but a homemade sauce works just as well. I also used a frozen vegetable mix for speed—frozen veggies are affordable and convenient, and when combined with fresh greens or scallions they make a delicious, nutrient-packed meal.

Where to buy shirataki noodles

Shirataki noodles are commonly available at natural foods stores, larger grocery stores, and many supermarkets in the refrigerated or specialty aisle. They are also sold online through major retailers.

How to cook shirataki noodles

The most important tip is to rinse the shirataki thoroughly and then skip boiling. Rinsing removes the packaging liquid and most of the scent; do not boil the noodles because that can make them mushy. Instead, drain, rinse, and directly add them to the pan so they can absorb sauce without becoming overly saturated.

Recipe: Shirataki Noodle Stir Fry

Ingredients

• 3 cups mixed vegetables (fresh or frozen)
• 1 1/2 tbsp avocado oil or another neutral oil
• 1 bag shirataki noodles
• 4 oz rice or whole grain pasta (uncooked weight)
• 1/3 cup pre-made stir-fry or teriyaki sauce (or homemade equivalent)
• Salt and pepper, to taste
• Sesame seeds, for topping (optional)
• Green onions, for topping (optional)

Instructions

1. Begin by cooking the rice or whole grain pasta until al dente. Avoid overcooking since it will finish cooking in the stir-fry. Do not add the shirataki noodles to the boiling water. Drain the pasta and set aside.
2. While the pasta cooks, drain the shirataki noodles and rinse them thoroughly under cold water. The packaging odor is normal; the more you rinse the less noticeable it becomes.
3. Heat a large skillet or frying pan over medium heat and add about half the oil. Add the mixed vegetables and cook until they are slightly browned on the edges and softened. Remove the vegetables from the pan and set them aside.
4. Add a bit more oil to the pan if needed. Add the drained shirataki noodles, the cooked pasta, and the stir-fry sauce. Stir-fry over medium heat, tossing frequently so the sauce is evenly absorbed. Season with salt and pepper to taste.
5. Return the cooked vegetables to the pan and combine them with the noodles and pasta. Stir until everything is heated through and well coated with sauce.
6. Serve the stir-fry topped with sesame seeds and sliced green onions if desired.
7. Enjoy your meal!

Notes

• Do not boil the shirataki noodles. Boiling or overcooking them can lead to a mushy texture. Rinse well and sauté directly so they absorb the stir-fry sauce properly.

Nutrition (per serving)

Calories: 267 kcal | Carbohydrates: 46 g | Protein: 9 g | Fat: 6 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 4 g | Sodium: 988 mg | Potassium: 343 mg | Fiber: 8 g | Sugar: 4 g | Vitamin A: 6931 IU | Vitamin C: 14 mg | Calcium: 40 mg | Iron: 2 mg

Variations and tips

This recipe is highly adaptable. Swap the stir-fry sauce for a garlic-and-tomato base for an Italian-style dish, or use different sauce flavors and whatever vegetables are on hand for a simple “kitchen sink” meal. If you want a chewier texture, use more whole grain or brown rice pasta in place of some of the shirataki. Fresh spinach, snap peas, bell peppers, and mushrooms all work well.

Frozen vegetables are a convenient and economical choice—simply sauté until heated through and slightly caramelized. For more color and freshness, finish the dish with chopped herbs or a squeeze of lime.

P.S.

If you enjoy vegan and vegetarian recipes, try variations of this dish using different sauces and vegetables. Tag your photos and share your versions to track which swaps you like best—this stir-fry is forgiving and a great template for healthy, quick weeknight cooking.