This Low Carb Stir Fry with Shirataki Noodles is made with chicken, asparagus, mushrooms, and shirataki noodles. This keto and gluten-free dinner is easy, delicious, and only 5.8 net carbs per serving!
Homemade stir fry recipes are a true staple recipe for every kitchen, no matter what diet! They are quick, easy, always super delicious and they are one of my favorite ways to clean out the produce drawer. One of my other favorite ways is this Vegetable Lo Mein.
If you have some asparagus that is about to go bad or if your produce drawer is full of odds and ends and you just need to clean it out, either way, this keto stir fry recipe is for you! You can swap the vegetables out for any fresh or frozen ones you have on hand and you can even swap out the chicken for whatever protein source you would like!
This customizable dinner is keto and gluten-free and if you are not following either of those diets I have made ingredient swap suggestions below for the stir fry sauce. There is one ingredient I don’t suggest swapping though: shirataki noodles! They are seriously SO good and the perfect low carb option for Asian inspired cuisines.
What are shirataki noodles?
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. Shirataki noodles are loaded with fiber and nutrition and have next to no calories. If you have ever had shirataki noodles before you know they are a bit slick and flavorless before adding them into your recipe but after adding the stir fry sauce to these noodles your whole dish will come alive with flavor!
How to cook shirataki noodles for keto stir fry
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!
How to make keto stir fry
This stir fry comes together in a cinch! First things first, chop your ingredients. You will need 1 pound of chicken, 1 pound of asparagus, 8 ounces of mushrooms, and some onion. Feel free to swap the vegetables and protein out for anything you would like. Broccoli, snap peas, cauliflower, peppers, and Brussels sprouts are some of my stir fry favorites! I like to cube my chicken, snap my asparagus, and slice my mushrooms. After all your ingredients are prepped, and your noodles have been drained, stir together all your other ingredients to create the sauce.
Once everything is ready, heat some oil in a medium-sized skillet and cook your chicken for a few minutes of both sides. After the chicken is ready, set it aside and add your vegetables into the skillet. Toss your vegetables and cook until tender. Next, you will add your chicken back into the skillet along with the shirataki noodles.
Toss your ingredients in the skillet for a few minutes and then add in the sauce. Voila! Delicious keto-friendly stir fry is ready! At this point, I like to let the ingredients simmer together for a few minutes. This ensures all the flavors have had time to blend together and if my asparagus is especially thick I like to cover my skillet so they wilt down, but that is completely up to you.
Shirataki Noodles Recipe Ingredients
Like I said earlier, the vegetables and protein in this recipe are completely customizable. Below I have listed some of my keto and non-keto favorite swaps.
- protein: chicken, pork, beef, shrimp or tofu
- asparagus & mushrooms: broccoli, cauliflower, snap peas, bell peppers, Brussels sprouts, carrots, leeks, bok choy, eggplant, zucchini, cabbage
- onion: yellow or white
- Lakanto Golden Monkfruit Sweetener: coconut or brown sugar if not keto
- coconut aminos: tamari or dark soy sauce if not keto
- shirataki noodles: spaghetti noodles if not keto
- spices: salt, pepper, onion powder, garlic powder
- ginger root: ground ginger can be used but fresh is preferred
- minced garlic
- chili garlic sauce
- rice vinegar
- sesame oil
More Healthy Low Carb Recipes
- Thai Peanut Chicken Marinade
- Chicken Taco Salad Board
- Keto Cinnamon Frappuccino
- Sugar-free Breakfast Sausage
- Keto Chocolate Chip Cheesecake Bars
- 1 pound boneless skinless chicken thigh
- 1 pound asparagus, woody ends removed
- 8 oz mushrooms
- 1/3 cup onion
- 4 tbsp olive oil
- 2 tsp onion powder
- 2 tsp salt
- 2 tsp pepper
- 2 tsp garlic powder
- 16 oz shirataki noodles
- 1 tbsp grated ginger root
- 1 tbsp minced garlic
- 1 tsp chili garlic sauce
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1/4 cup Lakanto Golden Monkfruit Sweetener
- 1/4 cup coconut aminos
- Cut your chicken into bite-sized pieces, slice your mushrooms, chop your onion and snap your asparagus into bite-sized pieces.
- Place shirataki noodles in a colander and rinse well under warm water for 1-2 minutes and then squeeze out all the water. The less water, the better the texture.
- Heat a tablespoon of oil in a large skillet over medium heat
- Season chicken with salt and pepper and cook each side for approx 3 minutes, until done
- Remove chicken from the skillet. Add more oil to your skillet if needed. Place asparagus, mushrooms, and onion in the skillet and cook until tender.
- Once vegetables are cooked, add the chicken and shirataki noodles to the pan and toss until all the ingredients are well combined.
- Stir all the sauce ingredients together. Combine well. Pour 1/4th of the sauce into the pan and toss to combine. Save the remaining sauce for serving so the flavor can be suited to taste.
- Simmer your skillet for 5 minutes (skillet can be covered during this if your vegetables are not tender yet)
- Dig in!
Thick asparagus can take longer to cook all the way through, for this reason sometimes I like to cover the skillet while all the ingredients are simmering together.
The nutritional information is based on the ingredients written.
Amount Per Serving: Calories: 252Total Fat: 15gCarbohydrates: 10.4gNet Carbohydrates: 5.8gFiber: 4.6gProtein: 20.9g