Keto shirataki mac and cheese is made with shirataki rice. It is cheesy, gooey and comforting, and the perfect solution for comfort food cravings!
In this keto shirataki mac and cheese, the traditional elbow macaroni is replaced with shirataki rice. It’s delicious, cheesy and buttery.
Can you eat shirataki noodles on the keto diet?
Yes! Shirataki noodles are made of konjac root. They’re almost 100% pure fiber so you can count them as zero-carb. This means that this recipe is the perfect solution for those craving the classic comfort food but unwilling to eat a high carb diet.
It is also gluten-free. And I think it’s a better choice than gluten-free pasta, which is still often high in carbs.
What do shirataki noodles taste like?
They taste like nothing, which means they absorb the flavor of the ingredients you add to them. In the case of shirataki mac and cheese, they take on a cheesy, buttery taste.
Shirataki noodles do have a fishy smell when you open their package. But it’s easy to get rid of by rinsing them, and then briefly pan-frying in a dry pan. Scroll down to the recipe card for the detailed instructions.
Shirataki noodles can cause digestive issues
One caveat: shirataki noodles are generally a very healthy choice. However, when you try this recipe for the first time, pay attention to how your stomach feels.
For some, shirataki creates unwanted side effects of bloat and pain. If this is the case for you, shirataki is likely not a good choice for you.
An alternative to shirataki mac and cheese
If you find that shirataki creates unpleasant symptoms, try this excellent recipe for garlic Parmesan spaghetti squash. You will still get the cheesy noodle experience, but hopefully without the bloat!
Other cheesy keto options include cauliflower mac and cheese, cheesy spaghetti squash casserole and twice-baked spaghetti squash.
What to do with leftovers?
You can keep leftovers in the fridge, in an airtight container, for up to 5 days. Reheat the leftovers gently, in the microwave on 50% power.
Never miss a recipe!
I typically publish a new healthy recipe once or twice per week. Want the new recipes in your inbox? Subscribe!
Low Carb Mac and Cheese
INGREDIENTS
- Olive oil spray
- 2 bags shirataki rice
- 2 tablespoons melted unsalted butter
- 1 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 5 oz extra-sharp cheddar cheese, divided
INSTRUCTIONS
- Preheat oven to 350 degrees F. Place four 1-cup ramekins on a baking sheet and lightly spray them with olive oil spray.
- Bring a medium pot of water to a boil. Using scissors, open the shirataki rice packages. Pour the contents into a colander. Ignore the slightly fishy smell – it will rinse/cook out. Rinse the “rice” under cold running water for 30 seconds.
- By now, your water should be boiling. Transfer the “rice” to the boiling water, bring back to a boil and boil for 3 minutes. While the rice boil, heat a clean, dry medium-sized skillet over medium-high heat.
- Pour the cooked shirataki rice back into the colander and drain well. Transfer to the hot skillet and dry-roast (adding no oil to the skillet), stirring, for 1-2 minutes, until rice is visibly dry and makes a squeaking sound when moved in the skillet. This step will get rid of the shirataki’s rubbery texture, and help it better absorb the sauce compared to when slippery and wet.
- Transfer the boiled and dried shirataki rice to a medium bowl. Add the butter, salt, pepper, garlic powder and 4 ounces of the cheese. Mix well.
- Divide the mixture among the prepared ramekins. Sprinkle the remaining cheese on top. Bake 30 minutes, until golden. Allow to cool 10 minutes before serving.
NOTES
More Healthy Recipes:
Vered DeLeeuw, LL.M., has been following a healthy real-food diet and blogging about it since 2011. She has taken 
