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Everyday Cooking with Konjac Flour: Tips to Incorporate This Superfood into Your Meals

by Michael Rosenzweig 09 Jun 2023

Have you ever heard of konjac flour? If not, you're in for a treat because this fantastic ingredient is about to revolutionize your everyday cooking. Konjac flour is a superfood made from the root of the konjac plant, and it's been gaining popularity due to its numerous health benefits and versatility in the kitchen.

Incorporating konjac flour into your daily meals can bring about some pretty amazing changes. Not only is it low in calories and carbs, but it's also packed with fiber, making it an excellent choice for those following a gluten-free, keto, or low-carb diet. Plus, its unique properties make it a great thickening agent for soups and sauces, and it can even be used to create delicious baked goods! Stick around as we dive deeper into this superfood and share tips and tricks on how to incorporate it into your meals.

Understanding Konjac Flour

Let's start with the basics - what exactly is konjac flour? Well, it's a type of flour made from the root of the konjac plant (also known as the elephant yam), which is native to Asia. This plant has been used in traditional Asian cuisine for centuries, primarily as a thickener and a jelly-like ingredient in various dishes.

Aside from its culinary uses, konjac flour is also praised for its nutritional value. It's rich in glucomannan, a type of soluble fiber that offers numerous health benefits. This fiber is known to help lower cholesterol levels, regulate blood sugar, and support a healthy digestive system.

Why is Konjac Flour Considered a Superfood?

One of the main reasons konjac flour is considered a superfood is because of its high fiber content. Just a small amount of konjac flour can provide a significant portion of your daily fiber requirements, making it a powerhouse ingredient for promoting gut health and digestion.

Another reason konjac flour is gaining popularity is its low calorie and carb content. This makes it an ideal choice for those following a lot of diets. With konjac flour, you can enjoy your favorite dishes and consume fewer calories and carbs than with traditional flours.

Lastly, konjac flour is an excellent gluten-free alternative to wheat flour, making it a perfect choice for those with gluten sensitivities or celiac disease. Its unique properties allow it to mimic the texture of regular flour in many recipes, giving you the freedom to enjoy a wider variety of delicious gluten-free dishes.

Tips and Tricks for Cooking with Konjac Flour

Now that you're excited to try konjac flour, you might be wondering how to replace regular flour with it in your recipes. One important thing to remember is that konjac flour is much more absorbent than traditional flours, so you'll need to use less of it. A good rule of thumb is to start with 1/4 to 1/3 of the amount of regular flour called for in the recipe and adjust as needed.

Due to its absorbent nature, konjac flour can require some adjustments in the liquid content of your recipes. If you find that your batter or dough is too thick, simply add more liquid (water, milk, or broth) until you achieve the desired consistency. It's always better to start with less liquid and add more as needed, rather than having to correct an overly wet mixture.

One thing to keep in mind when using konjac flour is that it lacks the gluten that acts as a natural binder in traditional flours. To compensate for this, you may need to add a binding agent such as xanthan gum, guar gum, or flaxseed meal to your recipes to help hold everything together.

Thickening Agents for Soups and Sauces

A common use case for konjac flour is as a thickening agent in soups and sauces. To do this, first mix the konjac flour with cold water to create a slurry. This will help prevent clumping when you add it to your hot liquid. Start with a small amount, about 1/2 to 1 teaspoon of konjac flour per cup of liquid, and adjust as needed to reach your desired thickness.

If you're looking to make your recipes healthier, konjac flour can be a great substitute for cornstarch as a thickener. It offers similar thickening properties with fewer calories and carbs, making it a smart choice for health-conscious cooks.

Baking with Konjac Flour

When baking with konjac flour, it's often best to combine it with other gluten-free flours, such as almond flour or coconut flour, to achieve a more desirable texture. This can help you create baked goods that are light and fluffy, rather than dense and rubbery. Experiment with different flour combinations to find the perfect blend for your recipes.

As with any new ingredient, it may take some trial and error to achieve the best results when baking with konjac flour. Don't be afraid to experiment with proportions and ingredients to find what works best for you. Remember, practice makes perfect, and soon you'll be a pro at creating delicious, healthy konjac flour-based dishes!

Delicious Konjac Flour Recipes to Try

Konjac Flour Pasta


  1. Konjac flour: 70 grams
  2. Xanthan gum: 1 teaspoon
  3. Water: 120 ml
  4. Salt: 1/2 teaspoon


  1. In a large bowl, combine the konjac flour, xanthan gum, and salt. Stir until the dry ingredients are well mixed.
  2. Gradually add water to the dry ingredients, stirring continuously until a dough-like consistency is achieved. If the dough feels too dry, add a little more water. If it's too wet, add a touch more konjac flour. The dough should be soft but not sticky.
  3. Let the dough rest for about 10 minutes to allow the konjac flour to fully absorb the water.
  4. Dust a clean work surface with a bit of konjac flour. Turn out your dough onto the surface and knead it a few times to make it smooth.
  5. Roll out the dough as thin as you want your noodles to be, then cut into your desired noodle shape using a knife or a pasta cutter.
  6. Bring a large pot of water to a boil. Add a bit of salt to the boiling water, then gently drop in your konjac flour noodles. Boil for about 1-3 minutes or until the noodles float to the surface.
  7. Drain the noodles and rinse them under cold water to stop the cooking process.
  8. Toss the cooked noodles with your favorite sauce and enjoy your low-carb, gluten-free pasta!

Remember that konjac flour pasta has a slightly different texture than traditional wheat pasta. It's a bit firmer and has a 'bite' to it. So, it may take a bit of getting used to, but it's a wonderful low-carb, gluten-free alternative to regular pasta.

Low-Carb Bread and Pizza Crust


  1. Konjac flour: 30 grams
  2. Almond flour: 150 grams
  3. Coconut flour: 50 grams
  4. Baking powder: 1.5 teaspoons
  5. Salt: 1/2 teaspoon
  6. Eggs: 5 medium-sized
  7. Unsalted butter (melted): 60 grams
  8. Unsweetened almond milk: 120 ml
  9. Apple cider vinegar: 1 teaspoon


  1. Preheat your oven to 180°C (350°F). Line a loaf pan with parchment paper.
  2. In a large bowl, combine the konjac flour, almond flour, coconut flour, baking powder, and salt. Stir until well mixed.
  3. In a separate bowl, beat the eggs until the yolks and whites are fully incorporated. Add the melted butter, almond milk, and apple cider vinegar to the eggs and whisk until well combined.
  4. Gradually add the dry ingredients to the wet ingredients, mixing well after each addition.
  5. Pour the batter into the prepared loaf pan.
  6. Bake in the preheated oven for about 40-45 minutes or until a toothpick inserted into the center comes out clean.
  7. Remove from the oven and let cool in the pan for about 10 minutes, then remove from the pan and let cool completely on a wire rack.
  8. Slice and enjoy your low-carb bread as is or toast lightly for a more robust flavor.

Keep in mind, konjac flour has a unique property where it thickens the batter. If you find the batter too thick to handle, you might want to adjust the quantity of almond milk.

Similarly, you can create a pizza crust using konjac flour. You can follow the same recipe but instead of pouring the batter into a loaf pan, spread it onto a pizza stone or a baking sheet lined with parchment paper. Bake until firm and golden, then top with your favorite low-carb pizza toppings and return to the oven to melt the cheese and heat the toppings.

When baking with alternative flours, the texture and flavor may be slightly different than what you're used to with wheat-based breads or crusts. But with a bit of experimentation and patience, you can find a combination that works perfectly for your palate and dietary needs.

Konjac Flour Brownies Recipe


  1. Konjac flour: 40 grams
  2. Unsweetened cocoa powder: 60 grams
  3. Erythritol or other low-carb sweetener: 120 grams
  4. Butter (melted): 115 grams
  5. Eggs: 2 large
  6. Vanilla extract: 1 teaspoon
  7. Salt: 1/4 teaspoon


  1. Preheat your oven to 180°C (350°F) and line an 8x8 inch baking pan with parchment paper.
  2. In a large bowl, combine the konjac flour, cocoa powder, sweetener, and salt.
  3. In another bowl, whisk together the melted butter, eggs, and vanilla extract.
  4. Gradually mix the dry ingredients into the wet, stirring well after each addition until fully combined.
  5. Pour the batter into the prepared baking pan, spreading evenly.
  6. Bake for 20-25 minutes or until a toothpick comes out clean.
  7. Allow to cool completely before cutting into squares.

Celebrate special occasions by baking a gluten-free dessert with konjac flour. Whether it's a birthday, anniversary, or just because, you can enjoy this delicious recipe. Happy baking!

Final Thoughts

We encourage you to experiment with konjac flour and discover the amazing possibilities it holds for your cooking adventures. From pasta to bread, and even desserts, konjac flour can help you create delicious, healthy meals that will leave you feeling satisfied and satiated. And if you're craving a sweet, yummy treat made with konjac flour, try our plant-based gummies! They're a delightful fusion of refreshing flavors and the health benefits of konjac flour, perfect for satisfying your sweet tooth without the extra calories. Happy cooking and snacking!
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