*This is an updated post. The original post was February 27, 2019.
When I started eating low carb, I really missed pasta and rice. Like REALLY missed them. Some of you may know the story that I tell of the early days when I was craving pasta and mistook a bowl of elastic bands on my desk for a bowl or ramen noodles!
Pasta and rice are such versatile foods that allow for quick and easy weeknight meals that the whole family loves. Not to mention the fact that when you make your favourite pasta sauce, you need something to put it on!
Shirataki Konjac Pasta
Zoodles Come From a Can
I tried all the usual substitutes that were suggested: spaghetti squash, zucchini noodles (or Zoodles as they’re called, and they taste nothing like the canned noodles in tomato sauce that I enjoyed as a kid), cauliflower rice…I even tried making noodles from other root vegetables like celery root and parsnips. They were ok-tasting but definitely not a good substitute for pasta or rice in my opinion. Then I tried shirataki noodles.
Shirataki…Isn’t That a Mushroom?
No, you’re thinking of SHITAKE.
‘Shiritaki’ means ‘white waterfall’ which refers to the appearance. They are made from the Konjac yam and consist mostly of water-soluble fibre making the net carbohydrate content of 1g or less per serving (remember to subtract the fibre amount from the total carbohydrate amount to get the NET CARBS They have virtually no taste of their own but easily take on the flavour of the sauce or liquid you add to them. You might see them labeled as Konjac noodles or Konjac rice.
Benefits and Things to Be Aware Of
Shirataki pasta can help balance blood sugar, keep you satiated and lower cholesterol. However, because there is so much fibre, some people experience mild gas, bloating or loose stools. Simply start with smaller portions and gradually increase. In addition, it may affect the absorption of certain medications so be sure to take medications at least 1 hour before or 4 hours after eating shirataki.
How to Use Shirataki
Shirataki noodles are usually sold in liquid in pouches and come in various shapes including spaghetti, angel hair, linguine and rice-shaped. Don’t be put off by the initial smell when you open the package. THEY DO NOT TASTE LIKE THAT (some people describe it as a fishy smell). Simply follow the instructions on the package: they usually need to be rinsed and that takes care of the smell.
Some people suggest placing the shirataki in boiling water for a couple of minutes but I don’t usually find that to be necessary. I like to heat it in a dry frying pan (no oil) for a few minutes and then I just add it to whatever sauce or soup I’m making, or use the rice-shaped variety for stir fry. The dry frying technique improves the texture a bit, so it’s less chewy. The texture is a bit different from regular wheat pasta but I found it easy to get used to and was so happy to have a non-vegetable-tasting noodle replacement that I didn’t care that it wasn’t exactly like the pasta I’d grown up with!!
My Favourite Brands
I’ve tried 5 different brands and like them all:
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Miracle Noodle is probably my least favourite. The texture isn’t quite as nice as the others but it will do in a pinch.
This is another pasta alternative that I really like. It’s made from edamame (soy) and is very similar to wheat-based pasta in terms of texture and cooking requirements. It has more carbs than shirataki but it’s only 6 grams of net carbs per serving. Not all of this brand’s pasta is low carb so be sure to read the labels and look for the edamame and/or mung bean pasta.
Where to Buy
Many grocery stores now sell at least one of these brands either in the health food section or with the other gluten-free items. Most health food stores also sell these products. I buy mine at Bulk Barn (when they have their discount coupons) or online at Well.ca. As an affiliate for Well.ca I receive a small commission if you choose to purchase anything from them through my links, which I greatly appreciate!
Well.ca has great selection and prices, and shipping is fast and free if you spend $35 or more. Many of the specialty ingredients that I use in my keto/low carb cooking can be expensive so I’m always looking for more economical ways to purchase these products.
Recently I was wanting some rice pudding (I know…might seem strange…I think I saw a picture of it in a recipe book and I kept imagining the lovely aroma of warm cinnamon, and then I noticed that I had shirataki rice and BOOM!…this happened)
Low Carb Rice Pudding
Ingredients
- 1 1/2 cup Konjac rice type
- 2 cup Heavy cream or substitute half with milk of your choice
- 1/4 cup Swerve or Monk Fruit Sweetener
- 1/4 tsp Salt
- 1 tsp Vanilla extract pure
- 1 tsp Cinnamon
- 1/2 tsp Nutmeg ground
- 1 large egg
- 1 tbsp Butter salted
Instructions
- Rinse the konjac rice in a strainer with cold water for 2 minutes.
- Combine konjac rice with 1 1/2 cup heavy cream, sweetener, salt, vanilla and spices in a medium sized saucepan.
- Cook over medium heat for 15-20 minutes until thickened.
- Beat the egg and stir it in with the remaining 1/2 cup heavy cream.
- Continue cooking while stirring for 2 more minutes.
- Remove from heat and stir in butter.
- Divide the rice into 4 serving bowls. Sprinkle with cinnamon and enjoy!
Notes
Check out my post where I share my Fettuccini Alfredo recipe, made with NuPasta fettuccini. SO YUMMY and quick to prepare!
Low Carb Fettuccini Alfredo
I’ll continue to add more shirataki recipes as I try them, but they’re so versatile and easy to use, you don’t need a recipe. Sometimes, I just warm them up and add butter, salt and pepper, and a bit of grated parmesan. Super easy and delicious.
Give shirataki or edamame pasta a try and let me know what recipes you use it in!