Konjac Noodles
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A quick & easy meal addition!

Have you ever cooked with konjac?  Konjac is vegan, low carb, low calorie, and gluten-free. You can find them in various products such as Konjac pasta, noodles, and rice.   

If you want to learn more about Konjac, below is a summary of its health benefits, buying, preparation, eating and storage tips.

3 servings

konjac noodles recipe

About Konjac

Key Nutrients 

  • Rich in Konjac-mannan (glucomannan) which is a water-soluble fibre.
  • Contains minerals such as calcium, potassium, phosphorus, iron, zinc, manganese, chromium, and copper.

Health Benefits 

Konjac is a low-calorie food, and 40% of konjac is soluble fibre or glucomannan. Glucomannan has been reported to have some beneficial effects in people with insulin resistance. In people with type 2 diabetes, konjac glucomannan was found to improve blood sugar and the effectiveness of diabetes treatment when consumed in combination with conventional diabetes treatment. In addition, a study showed that consumption of konjac glucomannan for 4 weeks effectively reduced the serum cholesterol in healthy men.

Buying Tips

Konjac noodles come packaged in liquid. It can be found in the Asian food section or the refrigerated section of a store.


Preparation Tips

Boil or steam konjac noodles for 5 minutes and drain the noodles.


Eating Tips 

  • Stir-fry, bake, stew, braise, or boil konjac noodles. Serve cold or hot.
  • Substitute for wheat noodles for gluten-free eating.

Storing Tips 

  • Store unopened shelf-stable packages of konjac noodles at room temperature in a pantry or cupboard. 
  • Refrigerate leftover portions in an airtight container, along with any leftover liquid from the original package. If there is not enough liquid to cover the remaining portions, add water to cover the noodles. Consume within 3 days

From Dietitians at Home Cookbook

In our previous cooking workshops, we demonstrated how to cook with konjac (shirataki) and the participants loved it.  One of my favorite recipes is Konjac cold noodles in sweet and spicy sauce. These noodles are a quick and easy meal to make with simple, easy ingredients 

Konjac Noodles Ingredients

300 g pack of Konjac noodles (shirataki noodles)

The sauce:

  • Honey 1 tsp 
  • Hoisin sauce 1 tsp 
  • Soy sauce 1 tbsp 
  • Sriracha sauce 1 tsp 
  • Garlic, minced 1 tsp 
  • Chili paste 1 tsp 
  • Paprika flakes ½ tsp  
  • Water 1 tbsp 


  • Shredded carrots 
  • Green onions  
  • Fresh cilantro 

    How to Make Konjac Noodles

    1. Boil or steam konjac noodles for 5 minutes and drain the noodles. Rinse it in cold water.
    2. Whisk the ingredients for the sweet and spicy sauce 
    3. Pour over and stir the sauce to coat the noodles 
    4. Add your garnishes 

    Nutrients per serving

    67 Calories
    1.7 g Protein
    15 g Carbohydrate
    0.3 g Fat
    5.7 g Fibre


    We hope you enjoy this konjac noodles recipe. You can balance out this meal with rice, veggies and a source of protein.  If you try it, be sure to leave a comment below!


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