How to cook konjac rice

Konjac rice, often known as shirataki rice, is gaining popularity as a low-calorie and low-carb alternative to traditional rice. Derived from the konjac plant’s root, this unique ingredient is perfect for those following a keto or low-calorie diet and for anyone looking to explore new and healthy food options. This blog post guides you through cooking konjac rice, offering tips, tricks, and delectable recipes to elevate your culinary experience.

Why Konjac Rice?

Before we dive into the cooking process, let’s explore why konjac rice is making waves in the world of healthy eating:

Low-Calorie: Konjac rice is incredibly low in calories, making it an ideal choice for weight management. It typically contains around 5-10 calories per 100 grams, compared to the 130 calories in the same amount of cooked white rice.

Low-Carb: For those watching their carb intake, konjac rice is a game-changer. It contains almost no digestible carbs, making it a staple for keto and low-carb diets.

Gluten-Free: Konjac rice is naturally gluten-free, making it a safe choice for individuals with gluten sensitivities or celiac disease.

Fiber-Rich: This rice alternative is loaded with glucomannan fiber, which can aid in digestion, promote feelings of fullness, and support healthy gut bacteria.

Preparing Konjac Rice: A Step-By-Step Guide

Now, let’s get down to the nitty-gritty of cooking konjac rice. Here’s a step-by-step guide:


  • 1 packet (200-250g) of konjac rice
  • Water for rinsing
  • 1 tablespoon of oil (olive oil, coconut oil, or any cooking oil of your choice)
  • A pinch of salt (optional)


1. Unpack and Rinse:

Start by opening the packet of konjac rice. You might notice a slightly fishy odor; this is normal and will disappear after rinsing.

Rinse the konjac rice thoroughly under cold, running water for about a minute. Some people prefer to rinse it longer to ensure the odor is completely gone.

2. Boil the Konjac Rice:

Place the rinsed konjac rice in a pot and fill it with enough water to cover the rice. Adding a pinch of salt to the water is optional but can enhance the flavor.

Bring the water to a boil and let the rice simmer for 2-3 minutes. This step helps further reduce any residual odor and improve the rice’s texture.

3. Drain and Dry:

Drain the konjac rice in a fine-mesh strainer or colander. You can press it gently to remove excess water.

Transfer the drained rice to a dry, non-stick pan. Dry roasting the rice for a few minutes helps remove any remaining moisture.

4. Saute with Oil:

Heat a tablespoon of oil in the pan with the konjac rice. You can use olive, coconut, or any cooking oil you prefer.

Sauté the rice with the oil for about 5-7 minutes, allowing it to absorb the flavors. The rice should start to turn slightly translucent and take on a more rice-like texture.

5. Season and Serve:

At this point, your konjac rice is ready for seasoning and serving. You can add your favorite seasonings or incorporate it into your chosen recipes. It pairs well with various dishes, from stir-fries to curries.

Recipes to Elevate Your Konjac Rice Experience

Konjac Rice Stir-Fry:

Ingredients: Konjac rice, mixed vegetables, tofu or chicken, soy sauce, garlic, ginger, and sesame oil.

Instructions: Sauté garlic and ginger, add protein and veggies, stir in cooked konjac rice, and season with soy sauce and sesame oil.

Konjac Rice Salad:

Ingredients: Konjac rice, cucumber, bell peppers, cherry tomatoes, olives, feta cheese, olive oil, lemon juice, and fresh herbs.

Instructions: Toss all ingredients together, drizzle with a zesty dressing, and garnish with fresh herbs.

Konjac Rice “Sushi” Bowl:

Ingredients: Konjac rice, sushi-grade fish or cooked shrimp, avocado, cucumber, nori strips, soy sauce, and wasabi.

Instructions: Layer konjac rice with your choice of seafood and veggies, top with nori strips, and serve with soy sauce and wasabi.

Tips and Tricks

Experiment with flavors: Konjac rice has a neutral taste, readily absorbing the flavors of the ingredients you cook it with. Get creative with herbs, spices, and sauces to tailor it to your taste.

Pair it with protein: Konjac rice can be an excellent accompaniment to proteins like grilled chicken, shrimp, or tofu for a complete meal.

Be patient with rinsing: The key to eliminating the natural odor is thorough rinsing. Some people find it helpful to change the water a couple of times during the process.

Enjoy leftovers: Cooked konjac rice can be refrigerated and reheated, making it a convenient and healthy choice for busy days.


Konjac rice is a versatile, low-calorie, and low-carb alternative that can elevate your culinary experience without compromising taste. With the right preparation and a dash of creativity, you can enjoy a wide variety of delicious dishes that cater to your dietary preferences and support your health and fitness goals. So, why try konjac rice and embark on a culinary adventure that’s as flavorful as it is nutritious?

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