. Buffalo Chicken Pasta Using Shirataki Noodles: A Low-Carb Trader Joe's Recipe Hack

Buffalo Chicken Pasta Using Shirataki Noodles: A Low-Carb Trader Joe’s Recipe Hack

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Shirataki noodles are originally from Japan. They are made from the konjac plant and they are a great option for people with diabetes because they happen to be very low in carbohydrates. In this article, we will review the benefits of shirataki noodles, discuss tips for preparing them, and we will share a delicious buffalo chicken pasta recipe using shirataki noodles.

What are Shirataki Noodles?

Shirataki noodles are translucent, gelatinous noodles made from the konjac plant which is a root vegetable. Konjac contains a high amount of glucomannan, a type of fiber that absorbs water and forms a gel like substance that makes shirataki noodles chewy and almost jelly-like in texture. Shirataki noodles are very low in calories, low in carbs, high in fiber, and gluten-free. They have a neutral flavor that pairs well with many different types of dishes which makes them very versatile.

Benefits of Shirataki Noodles for Diabetes

There are several benefits of shirataki noodles for people with diabetes.

  • Weight management – Due to their low calorie and carb content, they can aid weight loss efforts.
  • Blood sugar control – The high fiber and low carb content helps regulate digestion and does not cause a large spike in blood sugar.
  • Gut health – The fiber from glucomannan in shirataki noodles promotes gut health and healthy digestion.
  • Dietary restriction friendly – Shirataki noodles are suitable for people who are following gluten-free, low-carb, heart-healthy, and ketogenic diets.
  • Quick and easy meal – Shirataki noodles are already cooked so they only take a couple of minutes to heat up making them a convenient meal option.

Tips for Cooking with Shirataki Noodles

  • Rinsing and drying the noodles thoroughly helps to remove the “fishy” smell that you might notice when you first open them. Don’t let this scare you, the smell will disappear once you rinse the noodles.
  • They can be slimy or rubbery if not prepared properly, make sure to rinse well and we recommend dry stir frying them for best results.
  • Play around with different flavor and sauce combinations to find the ones that you and your family enjoy.
  • Shirataki noodles are low in protein so we recommend adding a protein source such as chicken or tofu to make them a more satisfying meal choice.

Image of Buffalo chicken pasta using shirataki noodles

Buffalo Chicken Pasta With Shirataki Noodles

This buffalo chicken pasta is low in carbohydrates, high in protein, and takes only 5 minutes to make!
Prep Time 2 minutes
Cook Time 5 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 1
Calories 250 kcal


  • 1 package shirataki noodles (you can use spaghetti or fettuccine shirataki noodles)
  • 1/2 cup cottage cheese (we recommend using low-fat or fat-free)
  • 4 tbsp Trader Joe's buffalo style chicken dip


  • Gather ingredients. Drain liquid from noodles and rinse thoroughly.
    Buffalo chicken pasta with shirataki noodles - ingredients
  • Dry stir fry for 2 minutes over medium heat.
    Buffalo chicken pasta with shirataki noodles
  • While the noodles are cooking, mix together the cottage cheese and buffalo chicken style dip in a bowl.
    Buffalo chicken pasta with shirataki noodles - ingredients
  • Add cottage cheese and buffalo chicken mixture to the pan and combine with noodles, cook for 2-3 more minutes.
    Buffalo chicken pasta with shirataki noodles - ingredients
  • Serve immediately.
    Image of Buffalo chicken pasta using shirataki noodles


The entire recipe contains 250 calories, 13 grams of fat, 17 grams of carbohydrates, 8 grams of fiber, and 20 grams of protein.
Options: Add some chopped vegetables for a fiber boost or some shredded chicken to bump up the protein even more.
Keyword diabetes-friendly, Easy, High protein, Less than 30 minutes, Quick


If you are a noodle lover and haven’t tried shirataki noodles yet, we highly recommend giving them a try. Not only will your blood sugar remain steady after eating them, but you will love how filling they are and how easy they are to prepare.

Make sure to check out the post on low-carb pasta to learn more about Shirataki noodles and other low-carb pasta options.

Don’t forget to follow ABC Nutrition Solutions on Instagram at @Abcnutritionsolutions for more tips, product recommendations, behind-the-scenes footage, and the latest blog posts!

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