gluten free/ lunch/ mains + sides/ recipes/ vegan

Stir-Fried Shirataki Noodles (aka Konjac Noodles)

Shirataki Noodles | Well and Full | #vegan #healthy #recipe

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

When I first heard of a type of pasta that only had 20 calories for a whole bag, I was immediately intrigued. Research online showed that shirataki noodles, otherwise known as miracle noodles, are made from the konjac yam. However, many reviews said that the noodles have a very weird smell coming out of the bag. But don’t let that scare you off! Once the noodles are rinsed well and sautéed in a flavorful sauce, they taste just like regular noodles.

For this recipe, I combined the shirataki noodles with some regular brown rice noodles for extra “oomph”, but you can swap those with more shirataki if you’d like. I also recommend using a store-bought teriyaki or stir-fry sauce, but you can use your own. Usually I write my recipes entirely from scratch, but with my new job as an EMT, I don’t have as much time as I’m used to. I also used a store-bought mix of vegetables for convenience. A lot of times you can get a bag of frozen vegetables at the grocery store for a great deal. When mixed with fresh elements like spinach and green onions, you’ll have a great combination of veggies!

Where can I find shirataki noodles?

You can find them at Whole Foods and many grocery stores, but you can also buy them on Amazon!

How do you cook shirataki noodles?

The key to avoiding soggy noodles here is ONLY rinsing the shirataki noodles – no cooking or boiling!! By skipping this step, the noodles will absorb the teriyaki sauce without being too saturated.

Can I customize this recipe?

Absolutely! Try the same recipe formula but with tomato sauce and garlic, for an Italian spin. Or try these noodles with a different stir-fry sauce and whatever vegetables you have in your fridge for a kitchen sink meal. The sky’s the limit!

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Shirataki Noodles | Well and Full | #vegan #healthy #recipe

Shirataki Noodle Stir Fry

Learn how to make savory shirataki noodles that are a fraction of the calories of regular pasta! Vegan and gluten-free.
Prep Time 10 minutes
Cook Time 20 minutes
Course Dinner, Lunch
Cuisine American, Asian


  • 1 Bag Shirataki Noodles
  • 4 oz Rice or Whole Grain Pasta
  • 1/3 Cup Pre-made Stir Fry Sauce
  • 3 Cups Mixed Vegetables
  • Salt + Pepper to taste
  • Sesame Seeds for topping, optional
  • Green Onions for topping, optional


  • Begin by cooking your rice or whole grain pasta until it is al dente. You don't want to overcook the pasta, because it will continue cooking when you stir-fry it later. DO NOT include shirataki noodles when boiling the pasta. When the pasta is done, drain and set aside.
  • While the pasta is cooking, drain the shirataki noodles from the bag and rinse thoroughly. A weird smell is normal. The more you rinse, the less strong the smell will be. Don't worry, you won't taste it at all in the end :)
  • Heat up a large skillet or frying pan to medium heat with a little bit of avocado or sunflower oil. Add in your vegetables and cook until slightly browned on the edges and softened. When done, remove and set aside.
  • To the same pan, a bit more oil. Add in the shirataki noodles, regular pasta, and sauce of your choosing. Stir-fry the pasta until the sauce is absorbed. Season with salt + pepper to your liking.
  • Then, add in the vegetables and mix into the pasta.
  • When done, top the stir-fry with your favorite toppings, like sesame seeds or green onions, and serve.
  • Enjoy!


  • I cannot stress enough how important it is to NOT boil the shirataki noodles. Doing so will result in mush!
Keyword noodles

Shirataki Noodles | Well and Full | #vegan #healthy #recipe


For more vegan and vegetarian recipes and meal inspiration, be sure to follow along on Instagram @wellandfull! If you make a recipe, please tag me in the photo and use the hashtag #wellandfull so I can see! I love seeing your creations!


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