Keto Shirataki Arrabiata
Keto Shirataki Arrabiata is the simplest and most flavorful keto pasta dish: konjac noodles tossed in a classic fiery arrabiata sauce of tomatoes, garlic and chili. Vegan, gluten-free and just 5 g net carbs, ready in 20 minutes.
Key takeaways at a glance
- Prep time: approx. 20 minutes - a quick keto weeknight dinner with full flavor.
- Approx. 5 g net carbs and 30 g fat per serving.
- Ingredients: shirataki noodles, canned tomatoes, garlic, chili flakes, olive oil, parsley.
- Vegan, gluten-free and perfect for anyone who loves pasta dishes.
Ingredients
One serving as a light vegan keto dinner; add shrimp or ground meat for more satiety.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| shirataki noodles | well rinsed | |||
| well rinsed | ||||
| canned tomatoes | chopped, no added sugar | |||
| chopped, no added sugar | ||||
| garlic cloves | - | |||
| chili flakes | - | |||
| olive oil | approx. 30 g; 3 tbsp | |||
| approx. 30 g; 3 tbsp | ||||
| fresh parsley | 2 tbsp, chopped | |||
| 2 tbsp, chopped | ||||
| salt | to taste | |||
| to taste | ||||
Preparation
Rinse shirataki noodles and dry-toast them. Sweat garlic and chili in olive oil, add tomatoes and simmer for 12 minutes. Toss in the noodles and serve with parsley.
Why Shirataki Arrabiata is keto-friendly
Classic arrabiata sauce is naturally very low in carbs: canned tomatoes contain approx. 3.5 g net carbs per 100 g, garlic approx. 4 g net carbs per 100 g (with the 2 cloves used here it adds up to only ~0.8 g), olive oil 0 g. Chili flakes contribute a negligible amount at this volume. Nearly all of the 5 g net carbs in this serving come from the tomatoes. Shirataki noodles add virtually 0 g of carbs. Together they create a complete vegan keto dish with an excellent fat profile thanks to the olive oil.
Source: FDDB - Canned tomato nutrition , Harvard Nutrition Source - Olive Oil
Tomatoes on keto: how much fits in?
Tomatoes contain about 3.5 g net carbs per 100 g and fit into a ketogenic diet in moderate amounts. Per serving this recipe uses 150 g of canned tomatoes (about 5 g net carbs). Fresh tomatoes have similar values; tomato paste contains about 2 g net carbs per tablespoon and should be used sparingly.
Chili on keto: flavor without carbs
Chili flakes do contain carbs in their dry form, but at the amounts used here (0.5 to 1 tsp = approx. 1 to 2 g) their contribution to the carb total is negligible. Capsaicin, the active compound in chili, can slightly raise short-term energy expenditure and is known for its thermogenic effect.
How do I serve and vary Keto Arrabiata?
Arrabiata is best fresh; the sauce loses some heat and aroma when it sits. From experience: season the heat of the sauce at the end, not the beginning, because chili intensifies as it simmers. For a milder version, halve the chili flakes and cook half a bell pepper along with the sauce.
Meal prep: cook the arrabiata sauce ahead
The arrabiata sauce keeps wonderfully for 3 to 4 days in the fridge and even deepens in flavor over time. Only prepare the shirataki noodles right before serving and add them to the hot sauce. The sauce also freezes well.
Variation with seafood or ground meat
Shrimp (150 g: +22 g protein, +0 g carbs) or ground turkey pair beautifully with this vegan arrabiata base. Add seafood to the finished sauce in the last minute. For an amatriciana-style variation, swap the chili for crispy bacon.
Which tips help with Keto Shirataki Arrabiata?
- Always rinse shirataki noodles thoroughly and dry-toast them; this removes the natural odor and moisture and greatly improves the texture.
- Slice the garlic instead of pressing it; slices release flavor evenly into the oil without turning bitter.
- Simmer the arrabiata sauce for at least 12 minutes; this concentrates the tomato flavor and develops the heat fully.
- Use chili flakes (not fresh chili): easier to dose and the flavor distributes more evenly in the sauce.
- Finish the dish with fresh parsley and a drizzle of olive oil; it brightens both aroma and appearance noticeably.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 105 kcal | approx. 380 kcal | Light keto dinner; energy comes almost entirely from olive oil. |
| Light keto dinner; energy comes almost entirely from olive oil. | |||
| Fat | approx. 8.3 g | approx. 30 g | Olive oil as the main fat source; high in MUFAs, ideal for keto. |
| Olive oil as the main fat source; high in MUFAs, ideal for keto. | |||
| Net carbs | approx. 1.4 g | approx. 5 g | Low; comes from the canned tomatoes. |
| Low; comes from the canned tomatoes. | |||
| Sugar | approx. 0.9 g | approx. 3.2 g | Natural sugar from tomatoes; no added sugar. |
| Natural sugar from tomatoes; no added sugar. | |||
| Protein | approx. 3.3 g | approx. 12 g | Moderate for a vegan dish; protein from the tomato sauce. Adding a protein source is recommended. |
| Moderate for a vegan dish; protein from the tomato sauce. Adding a protein source is recommended. | |||
| Salt | approx. 0.28 g | approx. 1.0 g | Moderate; salt cautiously while cooking, since canned tomatoes are often already salted. |
| Moderate; salt cautiously while cooking, since canned tomatoes are often already salted. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is arrabiata sauce keto-friendly?
Yes, classic arrabiata made from tomatoes, garlic, chili and olive oil is naturally low in carbs. Most of the carbs come from the tomatoes (about 3.5 g per 100 g). Important: do not add sugar and avoid starch-based thickeners.
Can I use fresh tomatoes instead of canned tomatoes?
Yes, fully ripe fresh tomatoes have similar nutrition values to canned ones. Remove the core and roughly dice the tomatoes. Fresh tomatoes need a bit longer to cook down (15 to 20 minutes) and slightly more salt than canned tomatoes.
How spicy is this arrabiata?
With 1 tsp of chili flakes the dish is medium spicy. For a very mild version, use 0.25 tsp of chili. For very spicy, add 1.5 to 2 tsp or fresh peperoncini. Always taste for heat at the end, since it intensifies during simmering.
Is Shirataki Arrabiata really vegan?
Yes, every ingredient - shirataki noodles, tomatoes, garlic, chili, olive oil and parsley - is plant-based. No dairy, no meat, no eggs. A rare example of a fully vegan keto pasta dish.
Can I eat Keto Arrabiata cold?
The arrabiata sauce tastes excellent cold, served over a salad or as a dip. Shirataki noodles, however, turn slightly jelly-like when cold; they taste best warm, straight after cooking.