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Shirataki Breakfast Bowl with Poached Eggs and Anchovy-Garlic Oil

2 bowls · 3 g net carbs

3g Net carbs 20.2g Fat 14g Protein 265.8 kcal
Shirataki Breakfast Bowl with Poached Eggs and Anchovy-Garlic Oil

This recipe was generated with AI assistance; nutrition is computed from USDA FoodData Central.

2 bowls  ·  prep 8 min  ·  cook 12 min  ·  total 20 min  ·  difficulty easy

The recipe sautés baby spinach and shirataki noodles with anchovies and garlic in olive oil. Eggs are poached in simmering water and set on top of the warm noodles and greens. A quick dressing of sesame oil, lemon juice, parmesan cheese, and green onion is whisked and drizzled over the bowl to lift the anchovy richness. A brief toss at the end coats the components and yields a glossy finish as the anchovy oil melds with the dressing.

Ingredients

  • shirataki noodlesKonjac noodles
    250 g
  • baby spinachSpinach, Baby
    80 g
  • anchoviesAnchovies, Canned in olive oil, with salt, drained
    20 g
  • olive oil
    20 ml
  • sesame oil
    5 ml
  • garlicGarlic, Raw
    6 g
  • lemon juiceLemon juice, Raw
    10 ml
  • green onionOnions, Green, raw
    15 g
  • eggEgg, Whole, raw
    2 each
  • parmesan cheeseCheese, Parmesan, hard
    20 g
  • saltSalt, Table
    3 g
  • black pepperSpices, Pepper, black
    1 g

Equipment

  • 12-inch skillet
  • slotted spoon

Method

  1. Prepare the shirataki: rinse 250 g shirataki noodles under running water, drain thoroughly and press to remove excess liquid, then set aside.
  2. Warm the anchovy-garlic oil: heat 12-inch skillet over medium-low heat, add 20 ml olive oil and 20 g anchovies, then add 6 g garlic chopped finely. Warm for 1 to 2 minutes, breaking the anchovies with a spatula until they dissolve into the oil but do not brown.
  3. Pan-fry the noodles and greens: increase heat to medium-high, add the drained shirataki noodles and 80 g baby spinach to the skillet. Sauté, tossing constantly, for 2 to 3 minutes until the spinach wilts and excess moisture evaporates. Season with 3 g salt and 1 g black pepper.
  4. Make the finishing dressing: in a small bowl whisk 5 ml sesame oil, 10 ml lemon juice, 20 g grated parmesan cheese, and 15 g thinly sliced green onion until slightly loose.
  5. Poach the eggs: bring a medium saucepan of water to a gentle simmer (about 180-190°F). Create a gentle vortex, crack one egg into a small cup, and slip the egg into the simmering water. Poach each egg for 3 to 4 minutes for soft yolks, using a slotted spoon to remove and drain.
  6. Assemble and finish: divide the noodle-spinach mixture between two bowls, place a poached egg on each, drizzle the sesame-lemon-parmesan dressing over the top, and spoon any remaining anchovy-infused oil from the skillet over the eggs. Serve immediately.
Prepare the shirataki: rinse 250 g shirataki noodles under running water, drain thoroughly and press to remove excess liquid, then set aside.

Tips

Pro tip

  • Rinse and press shirataki noodles well to remove excess water before cooking to improve texture.
  • Break anchovies into small pieces as they warm so they dissolve into the oil quickly without becoming stringy.
  • Use an instant-read thermometer or look for small steady bubbles to keep poaching water at a gentle simmer (about 180-190°F).

Frequently asked questions

Can I use smoked salmon instead of anchovies?
Yes, you can substitute smoked salmon for the anchovies. Smoked salmon will add a softer, smokier protein note rather than the concentrated salty umami of anchovies, so omit or reduce added salt and warm the salmon only briefly in the finished bowl to avoid overcooking.
What can I use instead of baby spinach?
Use arugula instead of baby spinach. Arugula wilts more quickly and delivers a peppery bite that changes the flavor profile, so add it at the last moment and reduce the sauté time by about half.
My poached eggs spread out and look ragged; how do I fix that?
Keep the water at a gentle simmer and create a gentle vortex before dropping each egg; this encourages the white to wrap the yolk. If whites still feather, use a slotted spoon to trim loose strands back into the yolk area and finish poaching until set.
The shirataki noodles are watery or limp after cooking; what should I do?
Drain and press the noodles well, then dry-fry them over medium-high heat in the skillet until excess moisture evaporates and they tighten, about 2 to 4 minutes, before adding the spinach and anchovy oil.
Can I make this ahead or keep leftovers?
This one is meant to be served fresh, so it is not built around being made ahead. If there is anything left, the general rule still applies: refrigerate within 2 hours of cooking — within 1 hour if the room is above 90°F (32°C) — at 40°F (4°C) or below, and reheat until steaming hot throughout, to 165°F (74°C). These are USDA FoodKeeper general guidelines, not a measurement of this specific recipe.

Per bowl

Primary macros

3g Net carbs 8% 54% 38%
Net carbs Fat Protein
3 gNet carbs
14 gProtein
20.2 gFat
7.3 gFiber
265.8Calories

264.1 g per bowl

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Published 18 August 2026

Nutrition computed from USDA FoodData Central, from the matched food records — never estimated by a model. How we compute these numbers.