Keto chicken stir-fry with shirataki noodles

Keto chicken stir-fry with shirataki noodles

Asian fast food at its best, in the comfort of your own kitchen. Naturally gluten-free shirataki noodles are the secret ingredient in this tasty, healthy—and quick—keto dish.

Keto chicken stir-fry with shirataki noodles

Asian fast food at its best, in the comfort of your own kitchen. Naturally gluten-free shirataki noodles are the secret ingredient in this tasty, healthy—and quick—keto dish.
USMetric
2 servingservings

Ingredients

  • ½ lb 220 g shirataki noodles
  • ¾ lb 325 g boneless chicken thighs
  • 3 tbsp 3 tbsp coconut oil or light olive oil
  • 3 oz. (¾ cup) 85 g (200 ml) celery stalk, choppedcelery stalks, chopped
  • 5 oz. 140 g oyster mushroom, dicedoyster mushrooms, diced
  • ½ (2½ oz.) ½ (70 g) yellow bell pepper, slicedyellow bell peppers, sliced
  • salt and ground black pepper
Hot sauce
  • 2 tbsp 2 tbsp sesame oil
  • 1 tbsp 1 tbsp water
  • 1 tbsp 1 tbsp rice vinegar or cider vinegar
  • 1½ tbsp 1½ tbsp tamari soy sauce
  • 2 tsp 2 tsp sriracha sauce
  • 1 1 garlic clove, mincedgarlic cloves, minced
  • 1 1 lime, zested and juicedlimes, zested and juiced
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Instructions

  1. Place the noodles in a colander and rinse well under running water for 1-2 minutes. Squeeze out all the water. The less water, the better the texture will be.
  2. Cut the chicken into thin strips and season with salt and pepper. Heat up oil in a frying pan or wok and fry the chicken on medium heat for 5-7 minutes, stirring occasionally.
  3. Once the chicken begins to slightly brown, add the celery, mushrooms, and bell pepper. Cook for 2-3 minutes.
  4. Mix all ingredients for the sauce in a small bowl. Combine well and set aside.
  5. Add the noodles to the pan of chicken and vegetables. Keep frying for 2 more minutes.
  6. Add half the sauce to the pan and toss to combine. Save the rest for serving so you can adjust the flavor to suit your taste.

Tips

It's important to first rinse the noodles really well in cold water in order to remove as much of the liquid (they came packed in) as possible. This rinsing eliminates a potentially unpleasant aftertaste.

The noodles can be consumed as they are or can be prepared in different ways. Try boiling them in water or broth for a few minutes, or try frying them in oil or butter. You can also heat them up in the microwave.

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16 comments

  1. GrannyM
    Dear Dr E, I've been using shirataki noodles for almost 20 years, long before they became popular for lowcarb/keto etc. I used to get them at the Konjac website (konjacfoods.com) by the case. I actually first had them as a child when we lived in Japan a million years ago but they didn't become readily available for me till I found the konjac site on line in late 90s. For several years I've been getting them at Netrition but I sometimes find them at the local supermarket. For the past year I've been getting a new form of them which combines the konjac fiber with oat fiber and has a much better texture and taste (absorption of the sauce or broth etc that it's cooked in) The kojac site also has an oat fiber version but they are out of stock often so I get get them at Netrition via a brand called Zeroodles. These (zeroodles) are definitely my favorite pasta substitute now so give them a try. Bonus points...they don't have that earthy (some say fishy) smell of plain shirataki noodles!
  2. Petra
    To get rid of the funny smell, rinse the shirataki noodles for 1-2 minutes, then put them in boiling water for 2-3 minutes.

    Then fry them for about 10 minutes (without any butter or oil) to get rid of the moisture. This will give the noodles a nicer texture.

    The noodles should be steaming quite a bit. Make sure to stir them so they don't start shrinking and get to dry. When the steam gets less, take them off.

    Then the shirataki noodles are ready to be used for whatever dish you're preparing.

  3. Yui
    Hello.

    I use the "Lifesum" app to track my foods.
    And when I entered the ingredients into the app, It said 4 carbs (and 0 net carbs)
    Why so? Am I doing something wrong, is this app perhaps not to be trusted?

    Ps. I use 5 kcal, 0 carb shirataki noodles.

  4. 3 comments removed
  5. Tamara
    This was sooooo delicious, I swallowed it 😀. There is absolutely no way if you follow this recipe to a T for this dish to have no flavor. Used chicken thighs, sesame oil instead of olive, makes a huge difference. Will definitely be a monthly dish.
  6. Ali
    Great sauce! I added a dash of liquid Stevia for that sweet note - tasty!
  7. Susan
    I made with shrimp and have ideas how to change a few things around next time. Marinade the shrimp and sauté in sesame oil , set on the side and then make as directed throwing in a can of water chestnuts with the veggies.
  8. Tania
    Omg this was so yummy! Definitely on the menu again.
  9. Catherine
    I cannot find Shirataki noodles here in Gisborne. What could i use as a substitute for them please?
    Reply: #12
  10. Kristin Parker Team Diet Doctor

    I cannot find Shirataki noodles here in Gisborne. What could i use as a substitute for them please?

    You can also try zoodles/zuchini spiralized into noodles but it would add carbs as well. You may be able to order the shirataki noodles online.

  11. Dawn
    The night we made this dish for dinner I thought it was just okay , but then the leftovers for lunch were awesome. The flavors really intensified. Will make again if meal prepping :)
  12. brenda
    This was great! I love having recipes to use with these noodles. Thank you!!
  13. 1 comment removed
  14. GaryODS
    I've been enjoying these noodles for years now. I drain and rinse them once in the bag they came in, then I soak/rinse them in boiling water with either slices of lemon or lemon juice and I find it quickly removes the odor.
  15. Joie
    These are DELICIOUS with an Asian peanut sauce - really “sticks” to the noodles. The flavor absolutely intensifies overnight...they soak up whatever you add, so that makes sense, ay? 😊 To answer a couple other previously posed questions, cilantro is definitely a choice fresh herb to be used with these...also, the carbs are so very low, because these are primarily fiber, from the konjac yam...more like glass noodles than traditional wheat pasta. My parents used them for sukiyaki when I was a kid whenever they hosted dinner parties (Mom was from Japan/Okinawa). ❤️ Rinse/boil (lime/lemon does help, or even a splash of ACV, but I prefer citrus, depending on what kind of dish I’m making), and most definitely DRY FRY for a few minutes (the ‘fishy’ smell comes from lime added to “preserve” them until we open the package - no funny taste at all when prepared this way). Also great in soups/broth - a terrific keto ramen substitute! Very filling, low/no carb and doesn’t mess with my BG/ketone readings! Get the traditional konjac or konjac with seaweed...don’t bother with the tofu versions, just IMO. Itadakimasu!🙏🏼
  16. 2 comments removed
  17. Lilly
    Hi, I was wondering if Bare naked noodles can be used for this recipe? Also are bare naked noodles keto? Its extremely low in carb with 1g per 100g. However it contains oat flour and soybean flour?
    Reply: #21
  18. Kerry Merritt Team Diet Doctor

    Hi, I was wondering if Bare naked noodles can be used for this recipe? Also are bare naked noodles keto? Its extremely low in carb with 1g per 100g. However it contains oat flour and soybean flour?

    Hi, Lilly! That brand would be best to avoid due to the added flours.

  19. Ellen Lundquist
    Hello there!
    Thanks so much for your feedback. We've listened, re-tested this recipe, and improved it. We hope once you try it again yourself, you'll notice the difference — and love it as much as we do.
    Happy cooking!

    The recipe team
    P.S. To keep the comments section up-to-date, we've gone ahead and removed any comments regarding the now-resolved issues. Thanks!

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