Keto Low Carb Shirataki Pasta Bake with Chicken
A lighter twist on classic pasta bake using shirataki noodles instead of wheat pasta, combining tender chicken with tomato sauce, melted cheese, and aromatic seasonings. The dish delivers comfort-food satisfaction without the carbohydrate load, making it ideal for keto and low-carb diets. Serve for weeknight dinners or meal prep for the week ahead. This version prioritizes simplicity and speed while keeping flavors robust through garlic paste and oregano.
Ingredients
- 2 7 oz bags shirataki pasta (penne or ziti shape), drained and rinsedzucchini noodles or regular pasta1:1vegetarian-friendly
note: adjust baking time if using regular pasta (add 10-15 minutes)
- 9 oz cooked chicken, sliced or choppedground turkey or cooked ground beef1:1 by weightprotein swap
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- 8 oz canned tomato sauce
- 1 cup shredded cheese (mozzarella or similar), divided
- 1 tsp onion powder
- 1 tsp garlic paste
- 1 tsp dried oregano
- salt
- black pepper
Instructions
- 1
Preheat oven to 350F.
- 2
Drain shirataki pasta in a colander and rinse thoroughly under cold water.
- 3
Combine chicken, tomato sauce, half the cheese, garlic paste, onion powder, and oregano in a large bowl.
- 4
Add drained pasta and season with salt and pepper. Toss until evenly combined.
- 5
Transfer mixture to a baking dish and spread evenly.
- 6
Top with remaining cheese.
- 7
Bake until cheese begins to brown, 15-20 minutes.
Tips
Shirataki noodles absorb liquid during baking; rinsing them thoroughly before mixing prevents excess moisture and sogginess.
Use pre-cooked rotisserie chicken to reduce total cooking time for a quick weeknight meal.
Reserve some tomato sauce to thin the mixture if it looks too dry before baking, as shirataki releases minimal liquid.
Good to Know
Cover and refrigerate up to 3 days. Reheat in oven at 325F for 10-12 minutes until warmed through.
Assemble the baking dish up to 1 day ahead; cover and refrigerate. Bake directly from cold, adding 2-3 minutes to cooking time.
Serve directly from the baking dish or portion into bowls. Pairs well with a simple green salad or roasted vegetables.
Common Mistakes
Insufficiently rinsing shirataki leads to a rubbery or fishy-tasting dish; rinse thoroughly under cold running water for 1-2 minutes.
Overmixing after adding pasta breaks the noodles and creates a mushy texture; fold gently to combine.
Baking too long causes the cheese topping to burn while the interior stays warm; start checking at 15 minutes.
Substitutions
note: adjust baking time if using regular pasta (add 10-15 minutes)
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FAQ
Can I use fresh chicken instead of cooked?
Yes, but increase baking time to 25-30 minutes and ensure internal temperature reaches 165F. Cube raw chicken into bite-sized pieces before adding to the mixture.
What if my bake is too dry after cooking?
Shirataki releases minimal moisture. Before baking, mix in 2-3 tablespoons of additional tomato sauce or broth to increase liquid content and prevent drying.
How long can I keep leftover pasta bake?
Refrigerated leftovers stay fresh for 3 days. Freeze in an airtight container for up to 2 months. Reheat from frozen in a 325F oven for 20-25 minutes covered.