3 Low Calorie Pasta Recipes Using Konjac Noodles

Considered a ‘miracle pasta’, konjac or shirataki noodles are one of the best alternatives for people who have dietary requirements. This article will share 3 low calorie pasta recipes using konjac noodles.

This pasta is incredibly low in both calories and carbs, and is sometimes fortified with iron, and fiber. It is gluten-free and perfect for keto, paleo, vegan, and vegetarians. This light yet filling substitute has a similar texture taste as that of standard pasta.

You can learn about different kinds of Konjac pasta here.

Below are some ideas you can try when cooking Shirataki or Konjac pasta. Each of the recipes below has 250 calories per serving or less.

Please note, this post contains affiliate links & I may earn a small commission when you click on the links at no additional cost to you. As an Amazon affiliate, I earn from qualifying purchases.

Classic Spaghetti Using Konjac Pasta

konjac spaghetti

  • 2 medium-sized tomatoes, chopped
  • 1 medium-sized onion, chopped
  • 2 cloves of garlic, minced
  • 1 small celery, chopped
  • 1/2 tsp Italian seasoning
  • 1 tbsp olive oil
  • 3 tbsp water
  • 1 serving of Konjac Pasta
  • Salt and Pepper to taste

1. Place pan on medium heat with olive oil. Saute tomatoes, garlic, onions, and celery. Once the onion is translucent, add water and bring it to a simmer.

2. Using a hand blender, mash the sauteed vegetables until it forms to a sauce.

3. Season with salt, pepper, and Italian seasoning according to taste preference.

4. Add the konjac pasta and stir for about 1 to 2 minutes.

This modified classic spaghetti dish has approximately 200 calories. Top with chopped parsley if desired.

Click here to learn about YUHO, Amazon’s top-rated Konjac pasta.

This Konjac pasta is the top-rated brand on Amazon with only 5 calories for a 140 g serving.


Soy Sauce Chicken Using Konjac Pasta


  • 3 tbsp light soy sauce
  • 75 grams of chicken breast, sliced into strips
  • 1 clove of garlic, minced
  • 1 small onion, chopped
  • 2 tbsp of sesame oil
  • 1 tsp cornstarch
  • 1 serving of Konjac Pasta
  • Salt and Pepper to taste

1. Marinade chicken breast with 2 tbsp of light soy sauce and cornstarch for about 30 minutes.

2. Sear marinated chicken in a pan with medium heat, using 1 tbsp of olive oil. Once it changes its color and tender, remove it from the pan.

3. In the same pan, add the remaining sesame oil and saute garlic and onion until translucent.

4. Add the chicken and saute for about a minute, then add prepared konjac pasta.

5. Add the remaining sesame oil and soy sauce. Season with salt and pepper according to preference and mix very well.

Sesame seeds can be sprinkled on top to make them more flavorful. This Asian-inspired recipe has an estimated 250 calories per serving.

Click here to learn about WELL LEAN Organic Konjac Pasta.

This brand has only 5 calories per 100 gram serving.

Sauteed Tuna Pasta


  • 80 grams of tuna in can, drained
  • 2 tbsp olive oil
  • 2 cloves of garlic, minced
  • 1 small onion, chopped
  • 1 serving of konjac pasta
  • 1 stalk of spring onion, chopped
  • 2 tbsp of Parmesan cheese
  • Salt and pepper to taste

1. Saute garlic and onion in a pan using olive oil.

2. Once it is translucent, add the tuna and mix carefully for about a minute.

3. Add in the prepared konjac pasta and mix well. Season with salt and pepper.

4. Serve on a plate and sprinkle the chopped spring onion and Parmesan cheese.

Konjac pasta is also a great alternative ingredient for the classic tuna pasta. Though high in calories, enjoying Parmesan cheese in moderate amounts can still be added to low-calorie recipes. This fast and easy-to-cook recipe also has approximately 250 calories per serving.

Why Konjac Noodles?

Konjac or Shirataki noodles are used in these recipes because their calorie count is dramatically lower than traditional pasta. They are made from the root of the Konjac plant common in southeast Asia. Because these noodles are 97% water, and 3% indigestible fiber, they are very low in both carbs and calories.

A single serving of konjac noodles can be as low as 5 calories, depending on the brand that you get. A single serving of regular pasta is 200 calories. That’s a 195 calorie difference! Not to mention, it’s very easy to overeat on regular pasta. One serving can easily become 2 if you’re not careful.

I learned about Konjac noodles because of my roommate actually. And while he’s not eating low carb, he definitely understands the concept of calories.

This is the calorie deficit calculation he followed.

He lost 30 pounds in just a few months. Then I started noticing these packages of “Pasta Zero” in his fridge. He was making various pasta dishes using this brand of Konjac noodles, and to my surprise, they turned out tasting great!

You can learn all about Pasta Zero here.

It has 15 calories per 113 gram serving.


One thing that’s important to note is that while Konjac noodles don’t have much taste on their own, they truly absorb all other ingredients that they’re cooked with. That is why they turn out to be so delicious. Depending on your preparation method, they truly change.

Low Calorie Pasta Recipes In Summary


These 3 low calorie pasta recipes using Konjac noodles could be just as satisfying as the real thing. They may not be identical, but you can definitely get a good low calorie meal out of each of these.

Please note that instructions on how to prepare Shirataki or Konjac Noodles may vary depending on the brand or manufacturer. Make sure that when you follow these recipes, the noodles are ready to be added for cooking.

Because these noodles are low in calories, and a different consistency than regular pasta, they need to be carefully prepared for optimal flavor. Luckily, they’re easy to make.

I hope you found this article to be helpful. If you have any questions or comments regarding any of these recipes or if you have any of your own that you’d like to share, I’d love to hear from you! Please leave them below, and I’ll be more than happy to get back to you as soon as possible. Thanks so much for reading!

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