Macros per serving
Calories: ~490 kcal
Protein: ~38g
Carbohydrates: ~6g
Fat: ~32g
Fibre: ~2g
This spicy stir-fry-style noodle dish is perfect for when you want something light but still satisfying. Juicy prawns, aromatic garlic and chilli, and keto-friendly noodles come together in minutes. Ideal for fat loss, quick dinners, or low-carb meal prep.
Total Time: ~15 mins (5 mins prep time, 10 mins cook time)
Total cost (2 servings) ≈ £6.80
Cost per serving ≈ £3.40
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Prawns & Stir-Fry Base:
• 250g raw prawns, peeled
• 200g keto noodles (konjac or shirataki)
• 1 tbsp olive oil or sesame oil
• 1 clove garlic, minced
• 1 tsp ginger paste
• ½ red chilli, finely chopped (or ½ tsp chilli flakes)
• 2 tbsp soy sauce or tamari
• 1 tbsp sugar-free ketchup (adds body and colour)
• 1 tbsp rice vinegar or lime juice
• 1 tsp sesame oil (for finishing drizzle)
• Salt & pepper, to taste
For the Sauce & Add-Ins:
• Spring onion, chopped
• Fresh coriander
• Sesame seeds
• Crushed peanuts (optional, for added texture)
Instructions
1. Prep the Noodles:
• Rinse and drain the keto noodles thoroughly.
• Dry-fry in a pan over medium heat for 2–3 minutes to remove excess moisture and improve texture. Set aside.
2. Cook the Prawns:
• Heat 1 tbsp olive oil or sesame oil in a large frying pan or wok over medium heat.
• Add the minced garlic, ginger paste, and chopped chilli or chilli flakes. Sauté for 30–45 seconds until fragrant.
• Add the prawns and cook for 2–3 minutes per side, until pink and cooked through.
• Season lightly with salt and pepper.
3. Build the Sauce:
• Stir in the soy sauce (or tamari), sugar-free ketchup, and rice vinegar or lime juice.
• Simmer for 1–2 minutes to reduce slightly and allow the flavours to combine into a glossy sauce.
4. Toss the Noodles:
• Return the dried noodles to the pan and toss well until fully coated in the sauce.
• Finish with 1 tsp sesame oil for shine and richness. Toss once more off the heat.
5. Serve & Garnish:
• Plate the noodles with prawns layered on top.
• Garnish with chopped spring onion, fresh coriander, sesame seeds, and crushed peanuts if using.
• Add a wedge of lime or an extra drizzle of sesame oil for presentation.
Health Benefits of the Dish
High-Protein, Low-Calorie
Prawns offer a lean, complete source of protein with very few calories—ideal for muscle recovery, appetite control, and fat loss. Combined with the egg-free keto noodles, this meal keeps you fuelled without spiking insulin.
Blood Sugar Stability & Keto Compliance
Using konjac or shirataki noodles keeps the carb count ultra-low—typically under 2g net carbs per serving—making this a perfect fit for ketogenic or low-carb diets. It helps maintain blood sugar balance and insulin sensitivity while still satisfying noodle cravings.
Anti-Inflammatory and Gut-Supporting Flavours
Garlic, ginger, and chilli all offer strong anti-inflammatory benefits, supporting immune health and digestion. These ingredients help boost metabolism and give the dish natural depth—no sugar or artificial thickeners needed.
Tips & Variations
Extra Heat: Add more red chilli, chilli flakes, or a dash of hot sauce for a fiery kick.
Swap the Protein: Use sliced chicken breast or tofu instead of prawns for variety.
Add Greens: Toss in spinach, pak choi, or courgette ribbons for added volume and fibre.
Nut-Free: Skip the peanuts or use toasted sesame seeds for crunch without allergens.
Fresh Finish: A squeeze of lime just before serving lifts the flavours and balances the fats.
Meal Prep Tip: Keep noodles and sauce together, but add fresh herbs and toppings just before eating for best texture.
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