This post may contain affiliate links. Read our disclosure policy.
This quick stir fry with shirataki noodles is a healthy meal the whole family will love. Juicy chicken, low-carb noodles, and delicious vegetables are coated in a flavorful sauce in this amazing 30-minute meal.
We love a simple and healthy stir fry, especially when it’s full of lean chicken, low-carb noodles, and hearty veggies! This one-pan meal is quick, so you can have dinner ready in 30 minutes — Perfect for a busy weeknight. Skip the takeout tonight because you are going to absolutely love the delicious sauce coating each bite!
This bright, nutritious meal is made both low-carb, low-calorie, and gluten-free with the right noodles and sweetener. Shirataki noodles (also known as “miracle noodles” or “konjac noodles”) are full of fiber and nutrients while monk fruit sweetener is a 0-calorie, 0-net-carb option that is keto friendly. Feel free to use your favorite spaghetti noodles and sugar if you prefer, though!
Ingredients
Here is a quick overview of what you will need for this healthy stir fry. Find exact measurements in the printable recipe card at the bottom of the page.
- Chicken breasts – Skinless, boneless, cut into 1-inch cubes. This keeps the recipe lean, but feel free to use thighs or tenderloins if you prefer.
- Frozen broccoli, sliced red bell pepper, sliced yellow onion, and shredded carrots – These veggies cook quickly and add loads of color and flavor. If you are using fresh broccoli, I recommend parboiling it first so that it will cook quickly like frozen broccoli does.
- Shirataki noodles – Spaghetti style. If you are replacing these with regular noodles, cook those according to package directions before adding them into the pan.
- Sesame oil – The chicken is seared and veggies sautéed in this flavorful oil. Feel free to replace this with olive oil, vegetable oil, or your favorite cooking oil, but you will lose out on some tasty flavor.
- Soy sauce, sweetener, cornstarch, rice vinegar, garlic powder, and ground ginger – These are all combined to create that stir fry sauce. To make it soy-free, opt for coconut aminos instead. I used golden monk fruit to sweeten it, but you could use sugar or stevia if you prefer. The cornstarch thickens the sauce, but you could leave it out if you want to save on carbs.
How to make stir fry with shirataki noodles
This healthy dinner is simple and only requires a large skillet or wok and a bowl or jar for the sauce. Here is a step-by-step guide to making this easy stir fry.
Prep
Pour the ingredients for the stir-fry sauce into a bowl or jar. Mix or shake the thoroughly combine, then set it aside for now. If you’re prepping this for a meal later, feel free to leave this in the fridge (with a lid) for 7-10 days.
To prepare your shirataki noodles, take them out of the package and place in a colander. Rinse very well (about 2 minutes) to remove any trace of the liquid from the package, then squeeze to remove as much water as possible. Allow them to sit in the colander while you cook so that more moisture can drain out before you use them.
Cook the chicken
Heat a large skillet or wok to medium-high, then add in half of the sesame oil. Add in your diced chicken and cook (stirring occasionally) until cooked through to 165 degrees F. Transfer to a plate and set aside for now.
Cook the veggies
Add the rest of the sesame oil to the pan, then pour in your broccoli, bell pepper, and onion. Cook until broccoli is thawed out and the vegetables are softened (it took about 6-7 minutes for me).
Add noodles and carrots
Grab your drained noodles and shredded carrots, then place them in the skillet. Stir fry for 2-3 minutes or until the carrots are softened and the noodles are hot.
Toss it all together
Add the cooked chicken back to the skillet and pour the stir-fry sauce over the meat, veggies, and noodles. Toss to coat, allowing it to cook for 2-3 minutes longer to help the sauce cover every little bite.
Serve
We love this recipe garnished with chopped green onions and sesame seeds for added color, fresh flavor, and great texture. You could serve with lime wedges for those who like a little more acidity. We love this dish with Air Fryer Egg Rolls or Cauliflower Fried Rice if we’re trying to eat more veggies.. For appetizers, consider serving Asian Meatballs or these amazing Brussels Sprouts and dipping sauce.
Storage and Reheating
- Fridge – Allow the stir fry to cool completely, then place in an airtight container and store in the refrigerator. This could keep well for 3-4 days.
- Freezer – I do not recommend freezing this recipe. Shirataki noodles have a very unpleasant taste and texture after freezing and thawing.
- Reheating – You could reheat this in the microwave (50% power, 1 minute increments, stir between each blast), but I feel like you get the best texture when reheating it in a skillet or wok on the store. Over medium heat, toss the leftovers frequently until warmed throughout (3-5 minutes).
Shirataki Stir Fry FAQs
Shirataki noodles are often called miracle noodles or konjac noodles, as well. They are made from a type of fiber that comes from the root of the konjac plant. The konjac plant is grown in Japan, China and Southeast Asia.
This fibrous root is boiled down and shaped into many different shapes of rice and noodles. If you have ever had shirataki noodles before you know they are a bit slick and flavorless before adding them into your recipe but they soak up flavor from sauces very well!
Shirataki noodles come packaged in liquid so before we start cooking with them we have to prepare them. First, rinse the noodles in a colander for about 2 minutes under running water until all of the liquid they were packaged in is gone. Then you will squeeze out all of the water. This step is important because the less water your shirataki noodles have, the better the texture will be.
Some people report their shirataki noodles having a “fishy” flavor or just generally hating the texture of these noodles. If you are having a hard time cooking with them, this article from the Keto Diet App explains different cooking methods such as boiling and pan-frying. These noodles really bring together this low carb stir fry!
The beauty of frozen broccoli is that it is parboiled before it is frozen. This means it’s not exactly raw and will cook quickly. If you prefer to use fresh broccoli, I recommend parboiling or lightly steaming it first so that it will be crisp yet tender when everything else is finished cooking.
More Healthy Low Carb Recipes
Stir Fry with Shirataki Noodles
Equipment
Ingredients
Stir Fry Sauce:
- ½ cup soy sauce, or coconut aminos
- 3 tbsp golden Monkfruit sweetener
- 2 tbsp cornstarch, optional
- 1 tbsp rice vinegar
- 1 ½ tsp garlic powder
- 1 tsp ground ginger
Stir Fry:
- ¼ cups sesame oil, divided
- 2 chicken breasts, cut into 1 inch cubes
- 1 ½ cups frozen broccoli
- 1 red bell pepper, sliced
- 1 yellow onion, sliced
- 14 oz shirataki noodles, spaghetti style
- ½ cup shredded carrots
- Green onions and sesame seeds, optional for garnish
Instructions
- In a medium bowl, stir together the stir-fry sauce ingredients and set aside. Remove the shirataki noodles from its packaging and rinse very thoroughly (2 minutes or so) in a colander. Squeeze out as much liquid as possible, then set it aside to allow the noodles to dry a bit.
- Heat 2 tbsp of the oil in a large skillet or wok over medium-high heat. Add the diced chicken and stir fry until cooked through to 165 degrees. Transfer to a plate and set aside.
- Add the remaining 2 tbsp of sesame oil to the pan, then add the broccoli, bell pepper, and onion. Cook until the broccoli is thawed out and the vegetables are softened, about 6-7 minutes.
- Drain the shirataki noodles and place them in the large skillet over medium-high heat. Add the shredded carrots as well. Stir fry for 2-3 minutes until the carrots are softened and the noodles are hot.
- Add the cooked chicken back to the skillet along with the stir-fry sauce. Toss everything to coat, and continue to cook for 2-3 minutes.
- Garnish with green onions and sesame seeds if desired. Serve!
Notes
- I used spaghetti-style shirataki noodles, but feel free to use angel hair if you prefer.
- The sauce is very thin and watery if you do not include the cornstarch, but it is still super flavorful and delicious. Leave it out if you want to save the carbs, but include it if you want the perfect texture for the sauce.
- Nutrition values below are calculated without the optional cornstarch (10.8 net carbs each).
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
