Noodles on a ketogenic diet? You betcha! Shirataki noodles, of course! This recipe hits all the high points for a plant-based ketogenic diet for PKD: plant-based, low in oxalates, sodium, and carbs, yet full of veggies, fiber, and flavor!
Not only is this recipe delicious, but it also comes together in under 15 minutes and is made in one pan for easy clean-up. How amazing is that? The recipe makes just one serving, double the recipe for leftovers or when feeding your family!
If you haven’t heard about Shirataki noodles, read on to learn more about this low-carb noodle!
What are shirtaki noodles?
Shirataki noodles are made from the fiber of the Konjac plant, a potato-like root vegetable that grows in many parts of Asia. It contains a soluble fiber called Glucomannan. Soluble fiber has the ability to absorb water which creates a gel-like material, and if you’ve ever seen shirataki noodles, you know that they’re quite gelatinous!
Soluble fiber has lots of health benefits, including:
- Helps to promote a feeling of fullness satiety
- Can help to promote a healthy weight
- Lowers cholesterol
- Improves insulin resistance and blood sugar control
- Provides fuel for the healthy bacteria in the gut
Why are shirataki noodles beneficial for PKD?
Shirataki noodles are rich in dietary fiber and contain only 1 gram of net carbs per serving! Therefore they are perfect for pasta or noodle dishes while following the plant-focused ketogenic diet for PKD (PFKD).
In addition, they contain no added sodium or protein; these noodles are a must for the PFKD!
Sometimes Shirataki noodles go by the name of Wonder or Miracle noodles because they truly are a wonder! In addition to shirataki noodles, there are Tofu shirataki noodles which combine tofu with konjac flour for a slightly higher protein noodle.
However, we like to use 100% shirataki for our recipes to avoid any unwanted oxalates!
Recipe Modifications and Notes:
Shortcut: Use pre-shredded coleslaw mix, carrots, and or cabbage
No coconut aminos? Substitute with an equal amount of low sodium soy sauce
Oxalate estimate: 25 mg per serving. Estimated using Harvards published oxalate list
Can’t take the heat? Reduce the siracha to 1 teaspoon and adjust to taste
Shirataki Noodles with Sunflower Butter Sauce
Dinner doesn’t get much easier than this! Plus, it’s incredibly delicious and satisfying while checking all of the boxes for the plant-focused ketogenic diet!
Recipe developed and tested by Diana Bruen, MS, RD, LDN
Print Pin
Course: Main
Cuisine: Asian, Ethnic
Keyword: Keto, Low Calorie, Low Carb, Low Phosphorus, Low Protein, Low Sodium, Plant-Based
Diet Type: CKD, PKD, VLPD
Servings: 1 serving
Calories: 339kcal
Author: Diana Bruen, MS, RD
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 clove garlic minced
- 3 stalks green onion sliced
- 1 cup broccoli
- 1/4 cup carrot
- 3/4 cup shredded cabbage
- 6 ounces shirataki noodles 1 pack
- 1 tablespoon sunflower seed butter
- 1 tablespoon rice vinegar
- 1 tablespoon coconut aminos
- 1 teaspoon siracha add more per preference
Instructions
Heat the olive oil in a large pan over medium to medium-high heat
Prepare sauce by adding the sunflower seed butter, vinegar, coconut aminos, and sriracha to a small bowl. Whisk to combine and set aside. NOTE: start with 1 teaspoon of sriracha, mix, and taste. Work up to 1 TBSP, per heat preference
Add the garlic and onions to the heated pan. Sautee for 2 minutes, or until soft. Add 1 Tbsp of water and all remaining vegetables to the pan. Cover and cook for 5 minutes.
Meanwhile, prepare your shirataki noodles. Drain and rinse them with warm water. Add noodles to the vegetable mixture as soon as they are drained. Stir to incorporate and continue to cook for the remainder of the 5 minutes.
Once everything is just about cooked, stir the sunflower butter sauce into the pan. Cook long enough to warm it through, ~ 2 minutes.
Serve and enjoy!
Nutrition
Calories: 339kcal | Carbohydrates: 27g | Protein: 9g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 514mg | Potassium: 608mg | Fiber: 6g | Sugar: 6g | Vitamin A: 6338IU | Vitamin C: 113mg | Calcium: 127mg | Iron: 2mg | Phosphorus: 222mg
Tried this recipe?Mention @KNI_Care or tag #KNIrecipes!
KidneyRD Verdict
These shirataki noodles are the perfect weeknight dinner. I used pre-shredded carrots and cabbage and ready-to-cook broccoli florets to save time on chopping. My meal was ready in under 15 minutes! Not only was it quick and easy to prepare, but it was also full of flavor and extremely satisfying! I love peanut sauce, and this sun butter swap was the perfect substitute without all of the oxalates!
The sauce does pack a bit of heat, so scale back on the sriracha if you prefer a milder sauce. This recipe will be a new go-to for those busy nights when I need something quick yet delicious!
This recipe is adapted from Wallflower Kitchen Shirataki Noodles with Almond Butter.
ALL information you read onKidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure, or prevent any disease.
