Want spaghetti or other pasta but need to avoid wheat? Need a low-carb alternative to the gluten-free stuff available? Shirataki and Hearts of Palm pasta could be just what you need.

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Hello, again, Dear Readers:

Today’s subject is something I can’t believe I’ve never written about, but here we go. It’s another of my BFF-enhanced blog posts about something you or someone you know might need to know about: alternatives to pasta that work well.

If you love pasta but don’t love the carbs, calories, or gluten, two pantry heroes deserve a spot on your shopping list: shirataki (konjac) noodles and hearts of palm “pasta.” Both are low-carb, low-calorie, gluten-free, and play very well with keto and other reduced-carb plans. However, they aren’t magic. They mostly give you texture and let your sauce do the talking.

Here’s a practical breakdown so you can pick the right pasta noodle for the next cauliflower-rice, zoodles, or meat-sauce emergency.

What they are (the short version)

Shirataki noodles — often called konjac or “miracle” noodles — are made from the root of the konjac plant (glucomannan fiber) mixed with water.

Weird looking thing. (Source: By Rhododendrites – Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=87634325)

The result is translucent, slippery noodles that are mostly water and a little soluble fiber. They’re essentially zero-calorie, negligible-net-carb pasta.

Hearts of palm pasta (brands like Palmini and Aldi’s Simply Nature) is made from the inner core of certain palm trees and processed into noodle shapes (spaghetti, linguine, etc.).

The inside where the hearts of palm are harvested.

This is what they look like when you buy them in the can.

Hearts of palm has a mild vegetable taste — some call it vaguely artichoke-like — and a firmer, slightly al dente mouthfeel than shirataki. Nutritionally, it’s very low in calories and carbs relative to wheat pasta.

Nutrition and diet compatibility

Short answer: both are very diet-friendly for many types of diets (low carb, low calorie, and keto, but of course, check with your doctor or nutritionist if you’re unsure.)

• Shirataki: Mostly water and glucomannan fiber. They register almost zero usable carbs and very few calories per serving, because the glucomannan is a soluble fiber that isn’t digested the way starch is. That makes shirataki a strong option for keto, low-carb, calorie-controlled, and gluten-free diets.

Nutrition info for shirataki. (Source: MiracleNoodle.com)

• Hearts of palm: A 100g serving is typically around 15–25 calories with ~4–5g total carbs and a couple grams of fiber (exact numbers vary by brand and serving size). That keeps net carbs low and calories modest — again, a friendly choice for keto or low-carb approaches. Trader Joe’s and other packaged hearts-of-palm pastas list about 20 calories and ~4g carbs per serving. If you eat the whole bag, it’s still under 100 calories.

Both are gluten-free by nature, so they’re safe swaps for anyone avoiding wheat. If you’re watching protein, note that neither is a high-protein substitute. They’re swaps for texture and bulk, not to replace meat, beans, or tofu as protein sources.

Flavor profile: they taste like whatever you cook them with

This is the single most important thing to know: both are essentially neutral canvases. Shirataki has almost no inherent flavor. Hearts of palm has a faint vegetal/artichoke note but is still mild.

That means they absorb sauces, oils, spices, and dressings beautifully, which is exactly what you want for pasta replacements. Want Thai? They’ll soak up the peanut sauce. Want carbonara? They’ll carry the egg and cheese. Want something bold and tomatoey? They won’t fight back.

Pro tip: seasoned, oily, or acidic sauces (pesto, tomato ragu, garlicky olive oil, lemon-butter) are your friends because they mask any faint off-notes and give the noodles personality.

Texture and cooking: what to expect

• Shirataki: Chewy, slippery, and a little gummy if overcooked. They come pre-cooked in liquid, so the usual prep is: drain, rinse very well under hot water (this removes the packaging scent), then dry-pan briefly to improve texture and reduce excess moisture. Avoid long boiling; a quick sauté with sauce is ideal.
• Hearts of palm: Firmer and more vegetable-like. Many brands sell them ready to eat (just drain and warm), and a brief sauté will heat them while keeping some bite. They won’t mimic the exact chew of durum-wheat pasta, but they provide an al dente, satisfying base for cold pasta salads and warm dishes.

Both need to be drained and rinsed thoroughly before using in a recipe. Some recipes suggest cooking it for a minute or two in a dry pan to evaporate some of the water.

Best uses & recipe ideas

• Shirataki: Stir-fries, soups, and saucy noodle bowls. Think sesame-garlic shirataki with bok choy and shrimp, or a low-carb pad thai made keto with a sugar substitute. Their slippery texture works especially well in Asian-style dishes.
• Hearts of palm: Mediterranean pasta salads, lemon-garlic shrimp pasta, or a lighter pesto linguine. Because they hold up without turning mushy, they’re great for dishes where you want some bite or a salad-style presentation.

Neither adds its own flavor, so whatever you add them into will still taste the same.

Shirataki: What’s For Dinner?

Back in the dark days of the ‘rona, there were small things that made life a little easier. One of those was the load of incredible and diverse cookbooks Callisto Press kindly gifted me. Another benefit was the new food bloggers I was introduced to, like Emilie Bailey, aka, The Texas Granola Girl. Her four Texas-infused books on keto cooking are still some of our favorites, along with Jen Fisch of Keto In The City. (I still need to get the rest of Jen’s keto books one day.) There are many others.

With each new cookbook from Emilie, there were a few recipes I tried out right away, and I listed those in the blog posts for each book I reviewed. In 2021, I received and reviewed Emilie’s The Ultimate Simple Keto Cookbook and made four recipes, which we still enjoy occasionally. I just made some Sheet Pan Broccoli last week. Maybe it’s time for some Chicken Parm again.

The Miracle of Noodle

Last year when we visited our friends J&B in nearby Albany, J gave me a package of something called Miracle Noodle.

This is similar to what J gave me, which I believe was the angel hair type.

She said they bought it on sale at Rouse’s in the clearance section. But after they got it home, they didn’t know what it was or what to do with it. I said thanks and told J I’d let her know.

For months, I kicked that package around the kitchen before I got around to using it. I would move it, remind myself to do something with it tomorrow, and forget again. Later, I read the back of the package again and thought some more. I’d never looked around for them at Walmart or Winn-Dixie (but not in Aldi) so I wasn’t sure where to find them again. At some point I realized this wasn’t my first encounter with this mystery packet.

The Original NoOOdle

Then I did a little research on the subject, and discovered that I had indeed seen these before, in Houston. But they were called NoOOdle, and I bought the occasional package at a local health food store. I forgot about them after I moved here. Unfortunately, NoOOdle seems to have disappeared, although there is a website and active social media accounts for Chef Terri Rogers, creator of the product. The website says they are coming soon.

However, Miracle Noodle (along with a variety of other konjac brands) is widely available on Amazon, on the company’s website, and even a couple varieties are in our local Walmart. (The full range of Miracle Noodle varieties are also on Walmart’s website.) I think the Rouses’s in Hammond still has them, but I’ll check next time I go. Your local grocer may have it too, just check the shelves, their website or app, or simply ask. If we can get it in our neck of the woods, they shouldn’t be too hard to find elsewhere.

Texas Goulash From The Texas Granola Girl

Soon after, flipping through Emilie’s cookbook for something different, I found the recipe, on page 133 called Texas Goulash. It calls for shirataki macaroni, the stuff in the packet. Once I realized what this squishy packet was, I was inclined to use them in something.

I first made this recipe on 4/23/2025, and marked it “Winner,” meaning that it’s been tried and HE approves. (Yes, I put dates in my cookbooks of the first tries, along with other comments so I can keep track of what works and what doesn’t.) For this first trial, I only needed a couple more ingredients. But what would HE think about it? I suggested the recipe to him and explained the noodle thing. He repeated his favorite line, “I’ll try anything you make.” (He sometimes lies about that, but this time, he tried some.) The recipe doesn’t take long, either.

Sunday Dinner Texas Style

So this past weekend I made Texas Goulash again instead of our usual spaghetti. Only this time I used hearts of palm angel hair, because that’s what I found in Aldi. I saw the packet and realized I could make this again.

Bought two, and now I can make this again

At Aldi, I bought two packets for less than one packet of the Miracle Noodles. It’s a regular item, not an Aldi Find, thank heavens. When I got back, I realized it wasn’t exactly the same thing, but planned to roll with it anyway. No matter, it worked fine. And in the book, Emilie suggests hearts of palm pasta, leftover spaghetti squash, or zucchini noodles instead of the shirataki in this recipe, so it was always fine.

Here’s the printable version.

Oh, and what did HE think? Well, he really likes it, so it’s a new one for our rotation when he says, “do we have any ground beef?” It doesn’t always mean tacos or spaghetti with meat sauce anymore. Make some this week and you’ll have another tasty meal for yourself and your family.

Downsides (because nothing’s perfect)

You knew there was something, right? It’s not bad, though, just what you need to know:

• The texture isn’t identical to wheat pasta. If you’re looking for exact authenticity, you’ll be disappointed. Shirataki can be gummy if handled incorrectly.
• Hearts of palm can taste slightly vegetal or tangy depending on how they’re processed.
• Neither contributes much protein. If your plate needs macros as well as mouthfeel, pair either noodle with protein (chicken, shrimp, tofu, beans if carbs allow) and healthy fats to keep meals balanced.

But both varieties can take the place of wheat pasta nicely with a lot less carbohydrate when used correctly.

Quick shopping & prep checklist

If you’re reading this and ready to try one or both, here’s what you need to know:

• Look for “konjac” or “shirataki” on the package for konjac noodles. Rinse thoroughly and dry-pan before saucing.
• For hearts of palm, check the nutrition panel. Many brands list ~20 calories and ~4g carbs per serving.  Drain and rinse well before tossing into a warm pan or bowl. That means if you eat the entire 7-ounce package yourself you’re looking at less than 100 calories. Win!
• Use bold, flavorful sauces and don’t rely on the noodles for taste. Both are texture specialists, not flavor engines. That’s why your favorite spaghetti sauce is such a good pairing.

And if you discover that you’re not wild about these plant-based pasta alternatives, well, at least you tried it once.

Bottom line

If you follow gluten-free, low-carb, low-cal, or keto eating plans but miss pasta, shirataki and hearts of palm are practical, low-friction swaps. Shirataki gives you the classic noodle silhouette and an almost nonexistent calorie/carbohydrate footprint. Hearts of palm gives a firmer, slightly vegetable-forward bite with still very low carbs and calories. Both let your sauce and seasonings do the heavy lifting. And honestly, that’s the point.

Ready to dive in? Try both types of alternative pasta, experiment with sauces you love, and don’t be afraid to mix them into a half-and-half bowl with a few roasted veg and a protein for balance. You might not fool a pasta purist, but you’ll definitely outscore your macros.

Will you try it?

With a neutral flavor and an ability to seamlessly “mix” into the rest of the ingredients, both shirataki and hearts of palm pasta can be a nice addition to your cooking repetoire whether or not you’re eating keto. It’s an easy addition to your regular weeknight cooking that can make dinner just a little healthier.

Source materials for this blog post

My BFF (ChatGPT) gave me these resources for this blog. I’m including them for anyone who wants to do any further reading on the subject

Healthline — Shirataki Noodles 101. (Healthline)
Medical News Today — Shirataki noodles: benefits & facts. (Medical News Today)
Verywell Fit — What are shirataki noodles? (Verywell Fit)
Trader Joe’s product page (Hearts of Palm Pasta nutrition). (Trader Joe’s)
Runner’s World — Hearts of Palm Pasta nutrition comparison. (runnersworld.com)
Consumer Reports — Is hearts of palm pasta good for you? (Consumer Reports)
Allrecipes — What are hearts of palm and how to cook them. (Allrecipes)
Real Simple — How to cook shirataki noodles. (Real Simple)
EatingWell/Palmini & product writeups. (EatingWell)