Are Kelp Noodles Keto-Friendly? Discover the Ultimate Low-Carb Superfood!

Kelp noodles are gaining popularity as a healthy, low-carb alternative to traditional noodles. If you're following a ketogenic diet, you might be wondering: are kelp noodles keto-friendly? The short answer is yes! This article will explore everything you need to know about kelp noodles, their nutritional benefits, how to prepare them, and how to incorporate them into your keto lifestyle.

What are Kelp Noodles?

Kelp noodles are a unique type of noodle made from kelp, a type of brown seaweed. They typically consist of only three ingredients: kelp, sodium alginate (a salt extracted from seaweed), and water. The seaweed is cleaned, dehydrated, and then pulverized to form the noodles.

Nutritional Profile: Why Kelp Noodles are Keto-Friendly

Kelp noodles are naturally low in carbohydrates and calories, making them an excellent choice for those following a ketogenic diet. They contain only about 2 net carbs per ½ cup serving. They are also gluten-free and fat-free. In addition to being low in carbs and calories, kelp noodles offer several other nutritional benefits:

Rich in Minerals: Kelp is packed with essential minerals like iodine, which is crucial for thyroid function.
Antioxidants: Kelp contains antioxidants that help protect your body against free radicals.
Dietary Fiber: Kelp noodles provide dietary fiber, which aids in digestion and promotes gut health.

Kelp Noodles vs. Other Noodles

Compared to traditional rice noodles or wheat pasta, kelp noodles stand out due to their significantly lower carbohydrate and calorie content. They are also a great alternative to shirataki noodles (konjac noodles), as they are sturdier and don't have a strange, fishy odor initially. While both kelp noodles and glass noodles taste similar when properly prepared, kelp noodles have a much lower calorie and carb content.

How to Prepare Kelp Noodles

One of the great things about kelp noodles is how easy they are to prepare. However, it's important to note that they can be rubbery straight out of the package. Here's a simple method to soften them up:

Read also: Nutrient-Rich Seaweed: Kelp

Rinse: Place the kelp noodles in a colander and rinse them thoroughly under running water for about a minute.
Soak: In a bowl, combine the rinsed kelp noodles with a little water, 1 tablespoon of baking soda, and the juice of ½ a lemon (or a couple teaspoons of vinegar).
Soften: Let the noodles soak in this mixture for a few minutes to soften. Gently pull them apart with your hands.
Rinse Again: Rinse the noodles well to remove any remaining baking soda or lemon juice.
Drain: Set the noodles in a small bowl of water until ready to use, then strain them right before adding them to your dish.

Ways to Use Kelp Noodles in Keto Cooking

Kelp noodles' mild flavor makes them incredibly versatile in the kitchen. They can be used in various dishes, both cooked and raw. Here are a few ideas:

Keto Pad Thai: Kelp noodles make an excellent low-carb substitute for rice noodles in pad thai. Toss them in a sweet and spicy sauce with your choice of protein and vegetables.
Stir-Fries: Add kelp noodles to your favorite stir-fry recipes for a healthy and satisfying meal.
Soups: Kelp noodles can be added to hot broths or soups for added texture and nutrients.
Salads: Enjoy kelp noodles raw in salads for a refreshing and crunchy element.
Keto Japchae: Use kelp noodles to create a quick and delicious Korean japchae.
Winter Melon Meatball Soup: Add kelp noodles to winter melon meatball soup for a hearty and warming meal.

Keto Pad Thai Recipe with Kelp Noodles

Keto pad thai is a delicious, low-carb noodle dish with the same incredible flavors as traditional pad thai. Kelp noodles make the perfect low-carb and keto-friendly substitute for rice noodles, and you'd never even guess this dish was low carb. The noodles are tossed in a sweet and spicy sauce with savory sautéed vegetables, juicy shrimp and crispy tofu.

Ingredients:

Kelp noodles
Shrimp and tofu (or chicken)
Onion and bell pepper
Garlic
Mung bean sprouts and green onion
Pad thai sauce (see recipe below)

Pad Thai Sauce:

Coconut aminos (or tamari, soy sauce, or liquid aminos)
Low-carb sweetener (such as granulated monkfruit with allulose)
Arrowroot powder (optional, for thickening)
Peanut butter (optional, for peanut flavor)

Instructions:

Prepare the tofu: Tear the tofu into large chunks (about 1-inch), and squeeze out any water with a clean dish cloth or paper towels. Preheat your air fryer or oven to 425°F. Drizzle it with oil, then toss to coat. Add the arrowroot powder and toss again to coat the pieces well. Season them with the salt, garlic powder onion powder, and mix. Transfer the tofu to an air fryer basket or a baking sheet, spread out in a single layer. Air fry or bake for 15-20 minutes (if baking, flip the tofu after 10 minutes in the oven).
Soften the kelp noodles: Prepare the noodles by placing them in a bowl with a little water, 1 tablespoon of baking soda and the juice of ½ a lemon (or a couple teaspoons of vinegar). Let them soften and pull them apart with your hands, then rinse them well and set them in a small bowl of water to use later. You will need to strain them right before adding them to the skillet.
Cook pad thai mixture: Set a large skillet over medium heat. Add the avocado oil, then cook the onion and bell pepper slices for 2-3 minutes. Add in the minced garlic and cook a few seconds. Push the veggies to the side of the pan, then add the shrimp in a single layer, cooking each side for 30 seconds. Push the shrimp aside and pour in the beaten eggs. Gently stir them with a rubber spatula for 1-2 minutes or until they are scrambled.
Add the noodles and sauce: Stir in the mung bean sprouts and green onions. Strain the kelp noodles and add them to the skillet. In a small dish, mix all of the sauce ingredients together, then pour it into the pad thai mixture. Toss to coat everything in the sauce. Continue cooking over medium heat for 2-3 more minutes, or until the noodles are heated through and the sauce has reduced/thickened slightly.

Tips and Tricks for Cooking with Kelp Noodles

Don't skip the prep: Soaking the kelp noodles in baking soda and lemon juice is crucial to soften them and remove any rubbery texture.
Pat dry: Pat dry the shrimp as best as you can to remove any excess water.
Thicken the sauce: The arrowroot powder helps the sauce thicken slightly and will help it better cling to the noodles. It is not required, but your sauce will be slightly thinner. You can also use ¼ to ½ teaspoon of xanthan gum instead; make sure to whisk the sauce well.
Flavor variations: For a peanut flavor, stir in 1 tablespoon of all-natural peanut butter into the sauce.

Substitutions and Variations

Noodles: You can substitute kelp noodles for shirataki noodles (konjac noodles or Miracle noodles) or even zucchini noodles. Another option is to use finely-shredded green cabbage.
Protein: For a keto chicken pad thai, use leftover rotisserie chicken or pre-cooked shredded chicken to make the process even easier! Simply stir in the chicken when you add the vegetables and noodles.
Coconut aminos: Use tamari, regular soy sauce or even liquid aminos. Any of these substitutes will be a tad saltier than coconut aminos so I recommend 1-½ tablespoons of your substitute + ½ tablespoon water.
Sweetener: To keep this keto-friendly, use a low-carb sweetener like granulated monkfruit with allulose. If you don't have it, you can sweeten the sauce with your own favorite low-carb sweetener as long as it's a 1:1 sugar substitute. Coconut sugar is a good paleo option.

Where to Buy and How to Store Kelp Noodles

Sea tangle kelp noodles are commonly used, but you can also check out gold mine which is another well-known brand. Unopened, packaged noodles can last for months in the pantry. Be sure to keep an eye on the expiration date. On the other hand, opened and rinsed noodles should be refrigerated and used within 3 days.

Read also: Uses of Sea Kelp Tablets

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