Garlic Butter Shirataki Noodles
Near-zero-carb konjac noodles done right: rinsed, dry-fried until they squeak, then tossed in garlic butter and parmesan.
Nutrition per serving
1 cup- Net carbs
- 2.5g
- Calories
- 213kcal
- Protein
- 4.3g
- Fat
- 20g
- Total carbs
- 8.9 g
- Fiber
- 6.4 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Dairy-free sesame garlic: Avocado oil, tamari and toasted sesame oil instead of butter and parmesan — a quick dairy-free noodle side for stir-fries.
- Cook the garlic and pepper flakes in the avocado oil instead of butter.
- Toss the dry-fried noodles with the tamari until it is absorbed, then finish with the sesame oil, green onions and sesame seeds. Taste before adding any salt.
Creamy garlic parmesan: Cream simmered into the garlic butter makes a quick alfredo-style sauce that coats every strand.
- Once the garlic is fragrant, pour in the cream and simmer 2–3 minutes, until slightly thickened.
- Toss in the dry-fried noodles, then add all the parmesan off the heat and toss until glossy.
- Also add
- Also add
Estimated cost $7.44 for 2 servings ($3.72 each) · how we estimate
Instructions
-
Open the packages and pour the noodles into a colander. Rinse under cold running water for 1–2 minutes, tossing them around — this washes away the packing liquid and its fishy smell. Snip long strands with kitchen scissors.
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For the best texture, boil the noodles in a pot of water for 2–3 minutes, then drain well.
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Dry-fry: put the noodles in a dry nonstick skillet over medium-high heat — no oil. Cook 5–8 minutes, tossing often, until steam stops rising and the noodles squeak against the pan and look slightly shrunken.
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Push the noodles to one side and lower the heat to medium-low. Add the butter; when it foams, add the garlic and pepper flakes and cook 1–2 minutes, until fragrant and barely golden.
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Toss the noodles through the garlic butter for 1–2 minutes so they soak it up. Off the heat, add the parmesan, parsley, salt and pepper and toss until glossy. Serve hot.
Tips for success
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Dry-frying is the secret. Shirataki are mostly water and naturally slippery; driving that water out firms up the rubbery texture and lets the noodles absorb the butter instead of sitting in a puddle of it. - Konjac-only shirataki have essentially no carbs or calories; tofu shirataki are softer and more pasta-like, with a gram or two of carbs per serving.
- Make it a meal alongside garlic butter salmon, or swap the butter for alfredo sauce. For an Asian-style version, skip the parmesan and finish with tamari, sesame oil and green onion.
Nice to have, not needed
- A nonstick skillet makes dry-frying easiest — in stainless steel, keep the noodles moving so they do not stick.
Storage & meal prep
- Keeps 2 days in the fridge
- Doesn’t freeze well
Reheat: Reheat in a skillet over medium heat for 2–3 minutes with a small knob of butter.
Best fresh. Refrigerate leftovers up to 2 days and reheat in a skillet. Don't freeze — the noodles turn tough and spongy.
Variations
2 variations, each with its own ingredients and macrosDairy-free sesame garlic
DietAvocado oil, tamari and toasted sesame oil instead of butter and parmesan — a quick dairy-free noodle side for stir-fries.
- butter → avocado oil
- Parmesan → tamari or soy sauce
- parsley (fresh) → green onions
- + 1 tsp toasted sesame oil
- + 1½ tsp sesame seeds
3.4 g net · 189 kcal · 2.1 g protein · 18 g fat · ≈$3.82 per serving (+0.9 g net carbs vs the original)
Creamy garlic parmesan
FlavorCream simmered into the garlic butter makes a quick alfredo-style sauce that coats every strand.
- + ½ cup heavy cream
- + ¼ cup extra parmesan
4.5 g net · 455 kcal · 9.6 g protein · 44 g fat · ≈$4.64 per serving (+2 g net carbs vs the original)
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