This quick stir fry with shirataki noodles is a healthy, family-friendly meal. Juicy chicken, low‑carb noodles and crisp vegetables are coated in a savory sauce for a satisfying dinner you can make in about 30 minutes.
This one‑pan meal keeps things simple and nutritious — lean protein, low‑carb shirataki noodles, and plenty of vegetables. It’s perfect for busy weeknights and is easy to customize. The sauce ties everything together, so you can skip takeout and enjoy a flavorful homemade stir fry.
Made low‑carb and gluten‑free when you choose shirataki noodles and a calorie‑free sweetener, this dish uses konjac-based noodles (also called miracle noodles) for fiber and minimal net carbs. Use regular pasta and sugar if you prefer; the method remains the same.
Ingredients
Below is a summary of what you’ll need. Exact amounts are provided in the recipe card further down.
- Chicken breasts – Skinless and boneless, cut into 1‑inch cubes. You can substitute thighs if you prefer.
- Frozen broccoli, sliced red bell pepper, sliced yellow onion, and shredded carrots – These cook quickly and add color and texture. If using fresh broccoli, parboil it briefly so it finishes cooking with the other ingredients.
- Shirataki noodles – Spaghetti style. If using regular pasta, cook according to package directions and add at the end.
- Sesame oil – Used to sear the chicken and sauté the vegetables. You may substitute another cooking oil, though flavor will change.
- Soy sauce, sweetener, cornstarch, rice vinegar, garlic powder, and ground ginger – Combined to make the stir‑fry sauce. Coconut aminos can replace soy sauce for a soy‑free version. Cornstarch is optional but helps thicken the sauce.
How to make stir fry with shirataki noodles
This healthy dinner requires just a large skillet or wok and a bowl or jar for the sauce. Follow these steps for an easy stir fry.
Prep
Combine the sauce ingredients in a bowl or jar and mix well, then set aside. The sauce stores covered in the fridge for up to 7–10 days.
Prepare the shirataki noodles by removing them from the package and rinsing thoroughly in a colander for about 2 minutes to remove the packing liquid. Squeeze out as much water as possible and leave them to drain while you cook.
Cook the chicken
Heat a large skillet or wok over medium‑high heat. Add half the sesame oil and sear the diced chicken, stirring occasionally, until the internal temperature reaches 165°F (74°C). Transfer the cooked chicken to a plate and set aside.
Cook the veggies
Add the remaining sesame oil to the pan and add the broccoli, bell pepper, and onion. Cook until the broccoli thaws and the vegetables soften, about 6–7 minutes.
Add noodles and carrots
Drain the shirataki noodles and add them to the skillet along with shredded carrots. Stir‑fry for 2–3 minutes until the carrots soften and the noodles are heated through.
Toss it all together
Return the cooked chicken to the skillet and pour the stir‑fry sauce over the noodles, vegetables and chicken. Toss to coat and cook 2–3 more minutes so the sauce thickens and flavors everything evenly.
Serve
Garnish with chopped green onions and sesame seeds for color and texture. Serve with lime wedges if you like extra brightness. This dish pairs well with other vegetable-forward sides.
Storage and Reheating
- Fridge – Cool completely, store in an airtight container, and refrigerate for 3–4 days.
- Freezer – Not recommended. Shirataki noodles can develop an unpleasant texture after freezing and thawing.
- Reheating – Best reheated in a skillet or wok over medium heat, tossing frequently until warmed through (3–5 minutes). Microwaving at 50% power in 1‑minute increments also works.
Shirataki Stir Fry FAQs
Shirataki noodles, also called miracle or konjac noodles, are made from the fiber of the konjac root. They are very low in calories and carbs, tend to be slick and neutral in flavor on their own, and absorb sauces well.
Rinse shirataki noodles under running water for about 2 minutes to remove the packing liquid, then squeeze out as much water as possible. Drying the noodles improves their texture. If you dislike the texture, briefly boiling or pan‑frying them before use can help.
Frozen broccoli is convenient because it’s partially cooked and thaws quickly. If you use fresh broccoli, parboil or steam it briefly so it finishes tender alongside the other ingredients.
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Stir Fry with Shirataki Noodles
Equipment
- Large wok or large skillet
Ingredients
Stir Fry Sauce:
- 1/2 cup soy sauce (or coconut aminos)
- 3 tbsp golden Monkfruit sweetener (or sugar/other sweetener)
- 2 tbsp cornstarch (optional)
- 1 tbsp rice vinegar
- 1 1/2 tsp garlic powder
- 1 tsp ground ginger
Stir Fry:
- 1/4 cup sesame oil, divided
- 2 chicken breasts, cut into 1‑inch cubes
- 1 1/2 cups frozen broccoli
- 1 red bell pepper, sliced
- 1 yellow onion, sliced
- 14 oz shirataki noodles, spaghetti style
- 1/2 cup shredded carrots
- Green onions and sesame seeds, optional for garnish
Instructions
- In a medium bowl, whisk together the stir‑fry sauce ingredients and set aside. Rinse the shirataki noodles thoroughly in a colander for about 2 minutes, squeeze out excess liquid, and let them drain.
- Heat 2 tbsp of sesame oil in a large skillet or wok over medium‑high heat. Add the diced chicken and cook, stirring, until cooked through (165°F). Transfer to a plate and set aside.
- Add the remaining 2 tbsp sesame oil to the pan. Add broccoli, bell pepper and onion and cook until the broccoli is thawed and vegetables are softened, about 6–7 minutes.
- Drain the shirataki noodles and add them to the skillet with shredded carrots. Stir‑fry for 2–3 minutes until warmed through.
- Return the chicken to the skillet, pour in the stir‑fry sauce, and toss to coat. Cook 2–3 minutes more so the sauce thickens and evenly coats everything.
- Garnish with green onions and sesame seeds if desired. Serve hot.
Notes
- Spaghetti‑style shirataki noodles were used here; angel hair or other shapes are fine.
- Omitting cornstarch keeps carbs lower but results in a thinner sauce; include it if you prefer a thicker texture.
- Nutrition values below were calculated without the optional cornstarch.
Nutrition
Serving: 1/4 of recipe • Calories: 362 kcal • Carbohydrates: 15.9 g • Protein: 35.7 g • Fat: 17.6 g • Fiber: 5.1 g • Sugar: 4.9 g • Sodium: 922.8 mg
Nutrition information is an approximation.
Additional Info
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