Why You’ll Love This Recipe
This dish is a fantastic option if you’re looking for a lower-carb, gluten-free, or lighter alternative to traditional stir-fry noodles. Shirataki noodles absorb flavors beautifully and pair perfectly with crunchy vegetables and bold stir-fry sauces. It’s quick, customizable, and guilt-free while still tasting satisfying and delicious.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Tofu shirataki noodles
- Soy sauce or tamari
- Sesame oil
- Garlic (minced)
- Ginger (freshly grated)
- Mixed vegetables (bell peppers, broccoli, carrots, snap peas, etc.)
- Green onions
- Optional protein: tofu, chicken, shrimp, or beef
- Rice vinegar
- Chili flakes or sriracha (optional, for spice)
- Sesame seeds (for garnish)
Directions
- Drain and rinse tofu shirataki noodles under cold water. Boil for 2–3 minutes, then dry them in a hot pan to remove excess moisture. Set aside.
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add garlic and ginger, sautéing until fragrant.
- Add your protein (if using) and cook until fully done. Remove and set aside.
- Stir-fry vegetables until tender-crisp.
- Return protein and shirataki noodles to the pan.
- Add soy sauce, rice vinegar, and optional chili flakes or sriracha. Toss everything until well coated and heated through.
- Garnish with green onions and sesame seeds before serving.
Servings and timing
This recipe serves 2–3 people.
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Variations
- Use tamari or coconut aminos for a gluten-free option.
- Add scrambled eggs for a fried rice–style stir-fry.
- Make it spicy with more chili paste, sriracha, or fresh chili peppers.
- Swap sesame oil for peanut oil for a different flavor profile.
- Try an Asian-inspired sauce like teriyaki, hoisin, or peanut sauce instead of soy sauce.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a skillet over medium heat until warmed through. Avoid microwaving for too long, as shirataki noodles may become rubbery.
FAQs
What are tofu shirataki noodles?
They’re low-carb noodles made from yam flour and tofu, with a chewy texture and very few calories.
Do I need to boil shirataki noodles before using them?
Yes, boiling and dry-frying them helps improve texture and removes any odor.
Can I use regular shirataki noodles instead?
Yes, but tofu shirataki noodles have a slightly firmer bite and are easier to work with.
Can I meal prep this dish?
Yes, but it’s best eaten fresh. Store components separately for best results.
How do I keep the noodles from being watery?
Always rinse, boil, and dry-fry them before adding to stir-fries.
Can I freeze shirataki noodles stir-fry?
No, shirataki noodles don’t freeze well as they lose their texture.
Can I make this vegetarian or vegan?
Yes, just use tofu or skip animal protein and stick with veggies.
What protein pairs best?
Chicken, shrimp, beef, or tofu all work well with shirataki noodles.
Can I add a sauce instead of plain soy sauce?
Yes, teriyaki, hoisin, or even a spicy peanut sauce works beautifully.
Are tofu shirataki noodles keto-friendly?
Yes, they are very low in carbs and perfect for a keto-friendly diet.
Conclusion
Tofu shirataki noodles stir-fry is a healthy, flavorful, and versatile meal that’s quick to prepare and easy to customize. With its low-carb noodles, fresh vegetables, and savory sauce, this dish is satisfying while still being light. Whether you’re eating low-carb, gluten-free, or just looking for a fast and wholesome dinner, this recipe is sure to become a go-to favorite.
PrintTofu Shirataki Noodles Stir-Fry
Tofu shirataki noodles stir-fry is a quick, light, and healthy meal featuring low-carb noodles tossed with crisp vegetables and a savory sauce. It’s perfect for gluten-free, low-carb, or keto-friendly diets and comes together in under 30 minutes.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2–3 servings
- Category: Main Dish
- Method: Stir-Fry
- Cuisine: Asian-Inspired
- Diet: Low Calorie
Ingredients
- 1 package (7–8 oz) tofu shirataki noodles
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas)
- 1/2 cup protein of choice (tofu, chicken, shrimp, or beef)
- 2 tablespoons soy sauce or tamari
- 1 teaspoon rice vinegar
- 1/4 teaspoon chili flakes or 1 teaspoon sriracha (optional)
- 2 green onions, sliced
- 1 teaspoon sesame seeds (for garnish)
Instructions
Drain and rinse tofu shirataki noodles under cold water. Boil for 2–3 minutes, then dry-fry in a hot pan for 2–3 minutes to remove moisture. Set aside.
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add garlic and ginger; sauté until fragrant, about 30 seconds.
- Add protein and cook until fully done. Remove from pan and set aside.
- Add mixed vegetables to the pan and stir-fry for 3–5 minutes until tender-crisp.
- Return protein and shirataki noodles to the pan. Add soy sauce, rice vinegar, and chili flakes or sriracha if using.
- Toss everything to combine and heat through, about 2–3 minutes.
- Garnish with sliced green onions and sesame seeds. Serve hot.
Notes
- Rinse, boil, and dry-fry shirataki noodles to improve texture and remove odor.
- Use tamari or coconut aminos for a gluten-free version.
- Swap sesame oil for peanut oil for a nuttier flavor.
- Add scrambled eggs for a fried rice-style stir-fry.
- Try different sauces like hoisin, teriyaki, or peanut for variety.
Nutrition
- Serving Size: 1 bowl
- Calories: 190
- Sugar: 3g
- Sodium: 520mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 5g
- Protein: 13g
- Cholesterol: 30mg
