Is Chow Mein Keto-Friendly? A Noodle Lover's Guide

For those following a ketogenic diet, the question of whether chow mein fits into their eating plan is a common one. Traditional chow mein, with its wheat-based noodles, is typically high in carbohydrates and therefore not keto-friendly. However, with some clever substitutions and modifications, it's entirely possible to enjoy a delicious and satisfying keto-friendly version of this classic dish.

The Carb Conundrum of Traditional Chow Mein

The primary reason traditional chow mein is off-limits on a keto diet is the noodles. Wheat noodles are a significant source of carbohydrates, which can quickly derail ketosis. A single serving of regular chow mein can contain a substantial portion of your daily carb allowance on a keto diet.

Keto Chow Mein: Reimagining the Noodles

The key to making chow mein keto-friendly lies in replacing the traditional wheat noodles with low-carb alternatives. Several options are available, each with its own unique texture and flavor profile:

• Shirataki Noodles: Made from konjac root, shirataki noodles are virtually carb-free and very low in calories. They have a slightly chewy texture and a neutral flavor, which allows them to absorb the flavors of the sauce and other ingredients in the dish. When stir-fried, their texture improves as the hot pan cooks out most of their liquid.
• Zucchini Noodles (Zoodles): Spiralized zucchini makes an excellent low-carb noodle substitute. They are tender and slightly sweet, adding a fresh element to the dish.
• Cabbage Noodles: Shredded cabbage can be used as a base for keto chow mein. It provides a satisfying crunch and is a good source of fiber. You can use it instead of shirataki noodles or in addition to them.

Building a Keto-Friendly Chow Mein Recipe

Once you've chosen your noodle substitute, the rest of the recipe can be easily adapted to fit a ketogenic diet. Here's a breakdown of the key components and considerations:

Protein

Chicken, beef, pork, shrimp, or tofu can be used as the protein source in keto chow mein. When using beef, tender slices of marinated beef stir-fried to perfection can provide a savory umami kick while keeping it keto-friendly.

Read also: Nutritious Keto Meal

Vegetables

A variety of low-carb vegetables can be included in keto chow mein, such as:

• Cabbage
• Carrots (in moderation, as they contain some carbs)
• Bean sprouts
• Onions
• Bell peppers
• Mushrooms
• Green onions

Sauce

The sauce is where the flavor of chow mein really shines. To keep it keto-friendly, avoid using sugary sauces like hoisin or oyster sauce. Instead, opt for a combination of:

• Soy sauce or tamari (for gluten-free)
• Fish sauce
• Rice vinegar
• Keto-friendly sweetener (such as erythritol, stevia, or monk fruit)
• Xanthan gum (to thicken the sauce)
• Sesame oil
• Bone broth

Cooking Oil

Avocado oil, vegetable oil, sesame oil, or olive oil can be used for stir-frying the ingredients.

Sample Keto Chow Mein Recipes

Here are a couple of sample recipes to illustrate how to make keto-friendly chow mein:

Keto Chicken Chow Mein

Ingredients:

• Sauce:
  • 3 Tablespoons Soy Sauce
  • 1 Teaspoon Fish Sauce
  • 2 Tablespoons Rice Vinegar
  • 2 Tablespoons Brown Swerve or Lakanto
  • 1/4 Cup Water
  • 1/4 Teaspoon Xanthan Gum
• Chicken:
  • 1 Teaspoon Rice Vinegar
  • 2 Teaspoons Soy Sauce
  • 1 Tablespoon Sesame Oil
  • 1 Pound Chicken Thighs (boneless, skinless, cut into 1" cubes)
• Stir Fry:
  • 8 Ounces Shirataki Noodles (spaghetti shape)
  • 4 Teaspoons Avocado or vegetable oil
  • 4 Cups Cabbage (shredded)
  • 1 cup Carrot (shredded)
  • 1 Cup Bean Sprouts
  • 1 Bunch Green Onions (Thinly Sliced)

Instructions:

1. Sauce: Whisk all sauce ingredients together in a small bowl and set aside.
2. Chicken: In a large bowl, whisk together the rice vinegar (1 teaspoon), sesame oil (1 tablespoon), and soy sauce (2 teaspoons). Add the chicken (1 pound) and toss to coat.
3. Heat a large pan over medium-high heat and add the chicken and sauce, making sure not to overcrowd (you may need to do this in batches depending on the size of your pan). Brown chicken on both sides (about 2-3 minutes on each side). Remove to a plate and set aside.
4. Noodles: Place noodles (8 ounces) in a colander and rinse well. Allow most of the liquid to drip off. Then return the large pan to medium heat, and 2 teaspoons of oil. Add the noodles, and dry fry for 5 minutes, stirring frequently.
5. Veggies: Add remaining 2 teaspoons of oil to the skillet, along with the cabbage (4 cups), carrots (1 cup), and bean sprouts (1 cup). Toss to coat, and cook until veggies have slightly softened.
6. Add the sauce and chicken, and bring liquid to a boil. Toss to coat, and cook until the meat reaches and internal temp of 165 F. Taste and adjust seasoning to your liking.
7. Assemble: Garnish with green onions and sesame seeds.

Keto Beef Chow Mein

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 1 tablespoon coconut aminos
• 1 teaspoon sesame oil
• 1/2 teaspoon minced ginger
• 1 clove garlic, minced
• 2 tablespoons olive oil, divided
• 4 cups spiralized zucchini
• 1 red bell pepper, thinly sliced
• Salt and black pepper to taste
• Sesame seeds for garnish

Instructions:

1. In a mixing bowl, combine the beef slices with coconut aminos, sesame oil, minced ginger, and garlic.
2. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated beef and stir-fry for 5-7 minutes until the beef is cooked through and has browned slightly.
3. In the same pan, add the remaining tablespoon of olive oil. Add the spiralized zucchini and red bell pepper. Stir-fry for 3-5 minutes until the zucchini is tender-crisp.
4. Return the cooked beef to the pan. Season with salt and black pepper.
5. Remove from heat, sprinkle with sesame seeds, and serve hot.

Tips for Success

• Dry-fry shirataki noodles: To improve the texture of shirataki noodles, dry-fry them in a hot pan before adding them to the dish. This helps to remove excess moisture and gives them a slightly firmer texture.
• Don't overcook the vegetables: The vegetables should be tender-crisp, not mushy.
• Adjust the seasoning to your liking: Taste the sauce and adjust the seasoning as needed. You may want to add more soy sauce, fish sauce, or sweetener to achieve the desired flavor.
• Get creative with toppings: Garnish your keto chow mein with sesame seeds, chopped green onions, or a sprinkle of red pepper flakes for added flavor and visual appeal.

Embracing a Low-Carb Lifestyle

Adapting recipes like chow mein to be keto-friendly is a great way to enjoy your favorite foods while staying true to your dietary goals. Remember, embracing a low-carb lifestyle is about making sustainable changes that improve your overall health and well-being. It's not about deprivation, but about finding creative and delicious ways to nourish your body. By reducing carbohydrate intake, you lower insulin levels, which in turn allows your body to access stored fat for energy. This is not about quick fixes but lasting changes that improve metabolism, energy, and confidence. We just need to talk about brain out of the somewhat false idea that processed food or takeaway food is quick. As you probably know this isn't actually true! We need to convince our brain that processed food doesn't taste that good. This is a bit harder as processed food is designed to hijack your brain's dopamine signalling. This particular recipe tastes amazing!

Read also: Keto Side Effects

Read also: Delicious Keto Fat Bombs

tags: #is #chow #mein #keto #friendly?