Are Konjac Noodles Keto Friendly?
Are Konjac Noodles Keto Friendly? is a easy Japanese recipe that serves 2. 150 calories per serving. Recipe by Dr. Eric Berg DC on YouTube.
Prep: 15 min | Cook: 5 min | Total: 25 min
Cost: $3.15 total, $1.58 per serving
Ingredients
- 1 package Shirataki Noodles (Miracle noodles, 97% water, 3% glucomannan fiber, flavorless)
- 1 tablespoon Olive Oil (For sautéing)
- 2 tablespoons Low‑Sodium Soy Sauce (Adds salty umami, keto‑friendly)
- 1 clove Garlic (Minced)
- 2 stalks Green Onions (Chopped, optional garnish)
Instructions
Rinse the Noodles
Place the shirataki noodles in a colander and rinse under cold running water for 1–2 minutes, stirring with a spoon to remove the briny packaging liquid.
Time: PT2M
Drain and Pat Dry
Allow the noodles to drain for 2 minutes, then spread them on paper towels and pat dry for about 3 minutes to remove excess moisture.
Time: PT5M
Sauté the Noodles
Heat the skillet over medium heat, add the olive oil, then add the dried noodles. Stir‑fry for 3–5 minutes until most of the water evaporates and the noodles become slightly translucent.
Time: PT5M
Temperature: Medium heat
Add Flavorings
Add the minced garlic and stir for 30 seconds until fragrant, then pour in the soy sauce and toss to coat the noodles evenly.
Time: PT2M
Garnish and Serve
Remove from heat, sprinkle chopped green onions over the top, and serve immediately. Drink extra water as the noodles absorb liquid in the body.
Time: PT1M
Nutrition Facts
- Calories
- 150
- Protein
- 2 g
- Carbohydrates
- 5 g (3 g fiber)
- Fat
- 7 g
- Fiber
- 3 g
Dietary info: Keto, Low‑carb, Gluten‑free, Vegetarian, Vegan
Allergens: Soy
Ingredient Substitutions
- Instead of Shirataki Noodles: Spaghetti squash, Zucchini noodles
- Instead of Olive Oil: Avocado oil, Coconut oil
- Instead of Low‑Sodium Soy Sauce: Tamari, Coconut aminos
- Instead of Garlic: Garlic powder
- Instead of Green Onions: Chives
Equipment Needed
- Colander
- Paper Towels
- Skillet (non‑stick)
- Wooden Spoon
- Measuring Spoons
Critical Steps — Do Not Skip
- Rinse the noodles to remove packaging liquid
- Drain and pat dry to eliminate excess water
- Sauté the noodles until moisture evaporates
Chef Tips from the Video
- Toast the noodles in a dry skillet for 1 minute before adding oil for a chewier texture.
- Add a splash of rice‑vinegar or lime juice at the end for brightness.
- Use toasted sesame oil instead of olive oil for a more authentic Asian flavor.
Troubleshooting
Noodles are watery after sautéing.
Continue cooking on medium heat, stirring frequently, until the excess moisture fully evaporates.
Noodles feel rubbery or tough.
Make sure the noodles are thoroughly patted dry before sautéing; a dry surface browns better.
Storage
Refrigerator: Store cooked noodles in an airtight container for up to 3 days.
Freezer: Not recommended; texture degrades when frozen.
Room temperature: Consume within 2 hours of cooking; do not leave at room temperature longer.
Make-Ahead Tips
- You can rinse, drain, and dry the noodles up to step 2 and store them in the fridge for up to 24 hours.
- Cooked noodles (step 3) can be reheated in a dry pan for 1‑2 minutes before adding sauce.
Frequently Asked Questions
What is the cultural significance and history of shirataki noodles in Japanese cuisine?
Shirataki noodles, made from the konjac plant’s glucomannan fiber, have been used in Japan for centuries as a low‑calorie staple, especially in Buddhist vegetarian cooking where meat was avoided. They are prized for their ability to absorb flavors while providing a filling texture.
How are shirataki noodles traditionally prepared in Japan compared to this keto‑friendly method?
Traditionally, shirataki are rinsed, boiled briefly, and then pan‑fried to remove excess moisture before being added to soups or stir‑fries. This recipe follows the same rinse‑dry‑sauté steps but skips the boiling, keeping it faster and keto‑focused.
What are the authentic traditional ingredients for shirataki noodles versus acceptable substitutes?
Authentic shirataki are made solely from konjac (glucomannan) and water, with a small amount of lime or calcium hydroxide as a firming agent. Acceptable low‑carb substitutes mentioned by Dr. Eric Berg include spaghetti squash and zucchini noodles.
What other Japanese dishes pair well with this keto‑friendly shirataki noodle preparation?
These noodles complement low‑carb versions of sukiyaki, yakisoba, or a simple miso‑based broth. They also work well alongside grilled fish or tofu for a balanced keto Japanese meal.
What makes shirataki noodles special or unique in keto and low‑carb cuisine?
Shirataki noodles are about 97% water and 3% indigestible fiber, providing virtually zero net carbs and calories while still giving a noodle‑like mouthfeel, making them ideal for keto, diabetic, and weight‑loss diets.
What are the most common mistakes to avoid when making keto‑friendly shirataki noodles?
Common errors include skipping the rinse, not patting the noodles dry, and failing to sauté long enough, which can leave a rubbery texture and excess moisture that dilutes sauces.
Why does this recipe use a quick sauté instead of boiling the shirataki noodles?
Sautéing evaporates the water the noodles have absorbed, improving texture and allowing the flavor‑less noodles to better absorb the soy‑garlic sauce, while also keeping the preparation faster and preserving the low‑calorie profile.
Can I make this shirataki noodle dish ahead of time and how should I store it?
Yes, you can prepare up to step 3, let the noodles cool, and store them in an airtight container in the refrigerator for up to 3 days. Add the sauce and garnish just before serving and reheat briefly.
What texture and appearance should I look for when the shirataki noodles are properly cooked?
The noodles should be translucent, slightly glossy, and free of excess water droplets. They should feel slightly chewy, not rubbery, and should coat evenly with the sauce.
What does the YouTube channel Dr. Eric Berg DC specialize in?
The YouTube channel Dr. Eric Berg DC focuses on health‑focused nutrition, especially ketogenic and low‑carb diets, providing science‑backed explanations, meal ideas, and lifestyle tips for weight loss and metabolic health.
How does the YouTube channel Dr. Eric Berg DC's approach to keto cooking differ from other keto cooking channels?
Dr. Eric Berg emphasizes the physiological effects of foods, such as insulin response and gut microbiome impact, and often highlights lesser‑known ingredients like konjac fiber, whereas many other keto channels focus mainly on taste and macro counting.
Last updated: August 31, 2026
