Brussels Sprout and Bacon Shirataki Pasta

Perfect for Cold Days! Brussels Sprouts & Bacon Shirataki Pasta — An Easy, Low-Calorie Dish

As the weather turns colder, we’re all looking for simple ways to boost our Vitamin C and ward off those winter sniffles. That’s why we’re sharing this recipe for Shirataki Pasta featuring Brussels sprouts! These little sprouts are nutritional powerhouses, containing about four times the Vitamin C of regular cabbage, and they become incredibly sweet and flavorful when sautéed. By using shirataki noodles, you get the visual satisfaction of a big bowl of pasta while keeping the calories low. When we tested this in our kitchen, we found that the saltiness of the bacon perfectly complements the sweetness of the sprouts, resulting in a dish that feels indulgent yet light.

Ingredients (Serves 2)

The Essentials

• Shirataki noodles: 200g (1 standard pack)
• Brussels sprouts: 8–10 pieces
• Bacon: 2–3 slices (approx. 50g)
• Olive oil: 1 tablespoon
• Garlic: 1 clove (minced)
• Dried red chili: 1/2 (sliced) or to taste
• Salt and pepper: To taste

How to Make It (Steps & Tips)

Preparation

1. Shirataki: Remove from the package and rinse well under running water. Parboil in boiling water for 30–60 seconds, then drain. Make sure to drain them thoroughly and pat them dry with paper towels—this really helps eliminate the unique konjac scent (we found this step makes a huge difference!).
2. Brussels sprouts: Trim the stems, remove any wilted outer leaves, and cut them in half. If they are particularly large, quarter them vertically so they cook through evenly.
3. Bacon: Cut into bite-sized strips.

Cooking Steps

1. Heat the olive oil in a frying pan over medium-low heat. Add the garlic and chili, sautéing until fragrant (be careful not to let the garlic burn).
2. Add the bacon and increase the heat to medium. Sauté until the fat renders out and the bacon becomes crispy. That savory, roasted flavor is the key to this dish!
3. Add the Brussels sprouts. Sauté them for about 4–6 minutes, turning them occasionally to ensure the cut sides get a deep, golden-brown sear. This is where that natural sweetness comes out.
4. Add the shirataki noodles and toss everything together well. If needed, continue sautéing for a minute to cook off any remaining moisture from the noodles, then season with salt and pepper.
5. For a fresh finish, garnish with a little lemon zest or extra black pepper. A sprinkle of grated cheese is also a delicious option if you like!

Tips for Success and Variations

Pro Tips

• Don’t rush the Brussels sprouts! Getting a good sear on the cut surface is what makes them taste amazing. We recommend taking the time to let them brown properly in the pan.
• Properly prepping the shirataki (parboiling and drying) is vital for removing the odor. Sautéing them at the end over slightly higher heat helps the flavors of the sauce and bacon cling to the noodles better.
• Feel free to experiment! You can swap the bacon for chicken breast or sausage. For a vegetarian version, use extra olive oil and plenty of mushrooms for a deep umami flavor.

Variations

• Japanese Style: Finish with a teaspoon of soy sauce drizzled around the edge of the pan.
• Cheesy Style: Sprinkle generously with grated Parmesan or Pecorino.
• Extra Healthy: Reduce the bacon and olive oil, and add an extra squeeze of fresh lemon juice.

Nutrition & Calories

Brussels sprouts are rich in Vitamin C, fiber, Vitamin K, and folate, making them great for immune support and gut health. Shirataki (konjac) consists mostly of water and a fiber called glucomannan, which is why it’s so low in calories and carbs. While bacon adds wonderful flavor and satisfaction, it is higher in fat and sodium, so adjusting the portion size is a good way to tailor the dish to your goals.

Estimated Calories (Total for 2 servings): Approx. 350–450 kcal (Per serving: Approx. 175–225 kcal). *Please note these are estimates and will vary based on the specific bacon and amount of oil used.

Final Thoughts

This Brussels sprout and bacon shirataki pasta is a simple, satisfying way to combine nutrient-dense veggies with a low-calorie base. It’s quick to whip up and can easily be adapted into a diet-friendly meal by tweaking the oil and bacon amounts. When we tried it, we were amazed at how sweet the sprouts became after a good sear—they pair beautifully with the shirataki. Give it a try as a warm side dish or a light main course on a chilly day!

Disclaimer: This article provides general nutritional information and cooking advice and is not intended for medical diagnosis or treatment. If you have specific health conditions, allergies, are pregnant or breastfeeding, or are on a restricted diet, please consult with a physician or registered dietitian before making significant dietary changes or adopting new recipes.