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Stir Fry Noodle Recipe (Under 200 Calories!)
This stir fry noodles recipe make a flavourful satisfying meal that is low carb, high protein, and is low calorie. This delicious shirataki stir fry noodles is one dish that I enjoy regularly on my weight loss journey. Crispy tofu, fresh colourful veggies, and a bold, spicy peanut sauce this quick stir fry noodles recipe packs flavors and help me feeling full without weighing me down.
So if you are a someone who is watching their weight, managing diabetes, counting macros, or following a gluten-free or vegan diet this fiber-rich shirataki stir fry noodles bowl is perfect. It’s a delicious, plant-based meal perfect for weight loss, meal prep, or anyone following a gluten-free or Weight Watchers-friendly diet.
Ready in just 20 minutes! A perfect under 200 calories meal (192 calories and 14g of protein per serving) this low-carb high-protein shirataki noodle stir-fry is a game-changer!
What Are Shirataki Noodles?
If you’ve never tried shirataki noodles before, you’re in for a game-changing pantry staple vegan noodle recipe. There’s a reason that these are popularly known as weight loss noodles.
Made from the root of the konjac plant, shirataki noodles are:
- Virtually zero net carbs
- Very low calorie (about 5–10 calories per serving)
- Gluten-free and grain-free
- High in glucomannan, a prebiotic fiber that supports gut health
Shirataki noodles have a slightly chewy texture and are perfect for absorbing sauces which are ideal in stir-fry and noodle bowls like this one.
Why This Stir Fry Noodles Recipe Is So Healthy
- Low Calorie: At just 192 calories, it’s light enough for lunch or dinner.
- High Protein: Thanks to tofu and peanuts, you get 14g of plant protein per serving.
- Low Carb: Shirataki noodles bring the carbs down to just 14g.
- Gluten-Free: Naturally gluten-free when you use tamari instead of soy sauce.
- Weight Loss Friendly: Packed with fiber, protein, and volume so you feel full without overeating
Whether you’re on a weight loss journey, counting macros, or trying to eat more clean and plant-based, this vegan noodles recipe checks every box.
Why You’ll Love This Stir Fry Noodles Recipe
- Low in Calories: Just 192 calories per serving!
- High in Plant Protein: Thanks to tofu and peanuts – 14g protein.
- Low-Carb & Keto-Friendly: Only 14g net carbs from natural veggies.
- Naturally Gluten-Free & Vegan: No dairy or wheat.
- Meal Prep & Weight Watchers Friendly: Keeps well in fridge.
- Quick and Easy: Done in 20 minutes, perfect Weight Loss Dinner for busy days.
This stir fry noodles recipe is perfect if you’re following:
- A weight loss or GLP-1 diet
- A Weight Watchers meal plan
- Diabetic-friendly eating
- Vegan, vegetarian, or gluten-free lifestyles
Ingredients You’ll Need
- Shirataki noodles: Rinse & drain before cooking
- Olive oil: Or use avocado oil
- Onion: Finely chopped
- Red bell pepper:Sliced thin
- Green bell pepper: Sliced thin
- Mushrooms: Button or cremini mushrooms
- Tofu: Firm or extra-firm, diced
- Lemon Juice
- Basil Leaves
- Roasted peanuts
- Sesame seeds
- Lemon juice
Spicy Ramen-Style Peanut Stir Fry Sauce
For making this spicy stir fry sauce whisk together:
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp sriracha or hot sauce
- 1 tbsp peanut butter
- 1 tsp tahini
- ½ tsp chili flakes
- Salt to taste
- 2 tbsp water
This bold, creamy sauce pairs perfectly with tofu and shirataki noodles. Adjust spice to taste. This spicy, nutty sauce is the heart of the dish. It’s creamy, rich, and perfectly coats the noodles.
Step-by-Step Instructions
1. Prep the Shirataki Noodles
Drain and rinse the noodles well under cold running water to remove their natural odor. Shake off any excess water and set aside.
2. Make the Sauce
In a small bowl, whisk together soy sauce, sriracha, peanut butter, tahini, chili flakes, salt, and water until smooth and creamy.
3. Sauté the Vegetables
Heat olive oil in a non-stick skillet. Add onion and bell peppers. Sauté for 3–4 minutes until they begin to soften but remain slightly crisp. Add mushrooms and cook for another 2 minutes.
4. Cook the Tofu
Add diced tofu to the pan and sauté until lightly golden on the edges, about 2–3 minutes. Add rinsed shirataki noodles to the pan.
5. Toss in Noodles & Sauce
Pour in the sauce and gently toss everything together until noodles are fully coated.
6. Finish & Garnish
Turn off the heat. Add lemon juice and torn basil. Garnish with sesame seeds, chopped roasted peanuts, and green onions. Serve hot! Perfect macro balance for a healthy lunch or dinner!
Frequently Asked Questions
Q1: Can shirataki noodles help with weight loss?
Yes! Shirataki noodles are very low in calories and carbs, this makes them ideal for people trying to reduce overall calorie intake or lose weight.
Q2: Is this recipe gluten-free?
Yes! As long as you use tamari or gluten-free soy sauce, this noodle stir-fry is completely gluten-free.
Q3: What does shirataki taste like?
They’re mostly neutral but soak up any sauce you toss them in. After rinsing and cooking, they absorb flavor really well and have a slightly chewy texture.
Q4: Can I eat this on Weight Watchers?
Yes! This is a low point weight watchers noodles recipe (approx. 3-4 depending on oil/tofu brand) and fits beautifully into most WW meal plans.
Q: Are shirataki noodles good for weight loss?
Yes! This is my go to weight loss noodle recipe They’re low in calories, high in fiber, and help you feel full longer.
Q: Can I meal prep this?
Yes, this recipe stores well in the fridge for up to 3 days. Reheat in a non-stick pan or microwave.
Q: Can I substitute tofu in this shirataki noodle bowl?
Yes, try tempeh, chickpeas, or edamame for a protein-rich alternative.
Storage & Meal Prep Tips
- You can store leftover noodles in an airtight container for up to 2 days.
- Best reheated in a skillet with a splash of water.
- Great for meal prepping healthy lunches.
Expert Tips
- Rinse Shirataki well.
- Crisp your tofu: Air fry or pan-fry tofu beforehand for more texture.
- Make it spicy: Add more sriracha or chili oil to dial up the heat.
- Add greens: Toss in spinach, bok choy, or kale for added volume and nutrients.
More Such Recipes
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Stir fry Noodles Recipe Low-Carb High-Protein Ramen
Ingredients
- 270 g shirataki noodles
- 1 tbsp olive oil
- ½ onion chopped
- ½ red bell pepper chopped
- ½ green bell pepper chopped
- 5 mushrooms sliced
- 200 g tofu diced
- 1 tbsp lemon juice
- 10 basil leaves
- 1 tbsp roasted peanuts for garnish
- 1 tsp sesame seeds for garnish
- 1 tbsp green onion for garnish
- 2 tbsp Soy Sauce
- 2 tbsp sriracha sauce
- 1 tbsp peanut butter
- 1 tbsp tahini paste
- 1 tsp chilli flakes
- 1/4 tsp salt to taste
Instructions
Prep Noodles
- Before cooking begins, drain your shirataki noodles and rinse them under running cold water.270 g shirataki noodles
- Light shake off the excess water from noodles and keep them aside.
Make Spicy sauce
- To prepare the spicy ramen sauce, whisk some soy sauce with Sriracha, peanut butter, Tahini paste, salt and chili flakes.2 tbsp Soy Sauce, 2 tbsp sriracha sauce, 1 tbsp peanut butter, 1 tbsp tahini paste, 1 tsp chilli flakes, 1/4 tsp salt
- Then add a splash of water and mix everything into a uniform consistency.
Cook the veggies and Noodles
- Heat some olive oil in a pan and toss chopped onions, both red and green bell peppers and saute for 3-4 minutes just until the veggies begin to soften but still stay crisp.1 tbsp olive oil, ½ onion, ½ red bell pepper, ½ green bell pepper
- Next, toss in sliced mushrooms and cook for 2 more minutes. Now, toss the diced tofu and give everything a quick stir.5 mushrooms, 200 g tofu
- Next, get the Shirataki noodles in the pan and pour the prepared sauce. Gently roll the noodles so its evenly coated in the spicy sauce.
- Turn off the heat and pour some lemon juice. Tear in some fresh basil leaves for aroma.1 tbsp lemon juice, 10 basil leaves
- Lastly, garnish with sesame seeds, roasted peanuts and green onion leaves before serving. Serve hot and enjoy!1 tbsp roasted peanuts, 1 tsp sesame seeds, 1 tbsp green onion
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