Korean food has exploded in popularity across North America, starting with Korean BBQ (KBBQ), which paved the way for other Korean dishes like Bulgogi, Kimchi, and Bibimbap. If you're a fan of Korean cuisine and follow a low-carb or keto diet, you might wonder how to savor those flavorful dishes without compromising your dietary goals. This article explores how to enjoy Korean BBQ and other Korean staples while staying keto-friendly.
The Evolution of Korean Cuisine
Korean cuisine has evolved significantly over centuries, influenced by sociopolitical, economic, and agricultural changes. As the country industrialized, meat consumption, especially among the middle class, increased. During wartime, inexpensive meat products like Spam and hot dogs, introduced from American army bases, became integrated into Korean cuisine.
Korean meals typically feature a diverse array of individual dishes and ingredients served simultaneously, unlike the sequential courses in Western cuisines. Fermented foods are also a staple in Korean meals, with fermentation becoming popular due to the need to preserve vegetables and seafood during long, cold winters. Fermented foods like Kimchi, gochujang sauce, and jeotgal (fermented seafood) are now enjoyed year-round. Soups and stews are considered main dishes, with traditional jjigae (stew) containing vegetables, meat or tofu, and egg in a broth seasoned with fermented sauces like gochujang.
Keto-Friendly Korean Staples
Several Korean dishes and ingredients can be easily incorporated into a keto diet:
Kimchi
No Korean meal is complete without kimchi, a fermented vegetable dish made with cabbage and radishes. Since both are low in carbs, kimchi is a keto-friendly side dish or flavoring agent. Its widespread popularity makes it readily available in supermarkets, or you can make your own at home. Homemade kimchi is not only more affordable but also surprisingly simple to prepare.
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Meat Dishes
Unlike Western culture, meat often appears in banchan (side dishes) in Korean cuisine, typically cooked over a charcoal grill at the table. While you might not have a KBBQ grill at home, you can easily recreate KBBQ-style recipes by swapping out high-carb ingredients in marinades with low-carb alternatives.
Navigating High-Carb Culprits
While many Korean dishes can be adapted for a keto diet, some ingredients are naturally higher in carbohydrates and require adjustments:
Noodles and Rice
Noodles are a common base for many Korean dishes but are not typically low-carb friendly. Similarly, rice is a staple accompaniment to Korean meals. For a keto-friendly alternative, Miracle Noodle Shirataki Rice Substitute is an excellent choice, offering almost no calories or carbs. Its glucomannan fiber content promotes fullness and helps lower cholesterol and blood sugar levels. Shirataki and konjac noodles also support gut health and digestive regularity, making them a great pairing with kimchi. Cauliflower rice can also be used as a substitute for rice, providing a similar texture and appearance.
Sauces and Marinades (Jang)
Korean sauces and marinades, known as jang, are essential to the cuisine's unique flavors. These blends of spicy, sour, and sweet flavors can transform meat and seafood. However, popular sauces like gochujang traditionally contain sugar and glutinous rice, making them unsuitable for strict low-carb diets. Fortunately, it's easy to make a low-carb version at home using ingredients like Korean hot pepper (gochugaru) powder. Simmering these ingredients together in a saucepan until thickened creates a delicious low-carb gochujang substitute.
Modifying Marinades for Keto
The sauces and marinades found in Korean cuisine are truly special and one of the things that make this cuisine so unique. The blend of spicy, sour and sweet flavours can transform any meat or seafood. To make KBBQ-style recipes at home, swap out some of the ingredients in the typically sweet marinades with low carb options. You’ll need a brown sugar replacement, such as this one from Swerve, or Lakanto Golden Monk Fruit Sweetener. Instead of sriracha or a sweetened hot sauce, opt for plain red chili paste, fresh chili peppers or a dry spice seasoning.
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Keto-Friendly Korean Recipes
Here are some Korean recipes that can be made keto-friendly with simple modifications:
Keto Korean Beef
This recipe is a quick and easy dinner option. Ground beef provides a rich source of protein and fat, making it ideal for keto. Grass-fed beef is often preferred for its higher omega-3 fatty acid and conjugated linoleic acid (CLA) content. Garlic, ginger, sesame oil, and soy sauce add depth and flavor, while a sugar-free brown sweetener mimics the sweetness of traditional brown sugar without the carbs. Serve with frozen cauliflower rice, celeriac (celery root), zoodles (zucchini noodles), or miracle rice.
Ingredients:
- Ground beef
- Garlic
- Ginger
- Sesame oil
- Soy sauce (or coconut aminos)
- Sugar-free brown sweetener
- Crushed red pepper flakes
- Rice wine vinegar
- Beef stock
- Sesame seeds and green onion (optional)
Instructions:
- Brown ground beef in a large skillet over medium-high heat, breaking up the meat until no pink remains.
- Add the remaining ingredients.
- Bring to a boil, then simmer for 10-15 minutes until the sauce has thickened.
- Store servings in airtight containers in the refrigerator for 3-4 days or in the freezer for 3-4 months.
Low-Carb & Keto-Friendly Korean BBQ Beef Ribs
This recipe uses a Crock-Pot Express to create tender, fall-off-the-bone ribs with a crispy finish. By using substitutes for sugar, this dish maintains a low-carb profile.
Ingredients:
- Beef ribs
- Low-sodium soy sauce
- Swerve or Monkfruit sweetener
- Sesame oil
- Onion
- Jalapeno
- Garlic
- Black pepper
- Green onions
- Toasted sesame seeds
Instructions:
- Cut chicken thighs into small bite-size pieces and place into a container.
- In a blender or food processor, blend the soy sauce, sweetener, sesame oil, onion, jalapeno, garlic, and black pepper together to form the marinade.
- Pour the marinade over the chicken, ensuring it is fully coated. Cover and refrigerate for at least 24 hours, stirring occasionally.
- After marinating, cut green onions into 1-inch sticks and set aside.
- Heat sesame oil in a large non-stick frying pan over medium-high heat. Add the marinated chicken and chopped green onions. Cook for 4-6 minutes, stirring occasionally, until the chicken is cooked through.
- Transfer the cooked chicken to a serving plate and sprinkle with toasted sesame seeds.
Korean BBQ Cabbage Cups
This healthy recipe incorporates the key flavors of Korean BBQ in a keto-friendly format. The aromatics (onion, garlic, and ginger) are cooked in sesame oil, and saltiness from low-sodium soy sauce is balanced by acidity from rice wine vinegar.
Ingredients:
- Ground beef
- Yellow onion
- Garlic
- Ginger
- Sesame oil
- Low-sodium soy sauce
- Chili paste
- Rice wine vinegar
- Cabbage leaves
- Green onion
- Cilantro
Instructions:
- In a large skillet on high heat, cook the ground beef, breaking it into small pieces. Drain off any excess liquid.
- Return the pan to the stove and reduce the heat to medium. Add the onion, garlic, ginger, and sesame oil to the ground beef. Cook until the onion begins to turn translucent, about 3 to 5 minutes.
- Stir in the soy sauce, chili paste, and vinegar and bring to a simmer. Simmer for about 3 minutes.
- Place 2 to 3 tablespoons of the ground beef into each cabbage cup and top with the green onion and cilantro.
Galbi (Korean Beef Short Ribs)
Galbi is a naturally keto-friendly dish, high in protein and low in carbohydrates. Marinate beef short ribs overnight (or ideally for 24 hours) in a mixture of jalapenos, sesame oil, garlic, soy sauce, and monk fruit sweetener. Grill or sear on the stove for a quick and flavorful keto dinner.
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Spicy Seafood Ramen (Jjamppong)
This Korean-Chinese noodle soup can be made keto-friendly by omitting the noodles or substituting with shirataki noodles. Chop zucchini, cabbage, and mushrooms, and leave out the carrots to keep the carb count low.
Bibimbap
This versatile dish can be easily adapted for a keto diet. Swap rice for cauliflower rice, and choose protein sources like ground beef or tuna. Add extra greens for fiber and top with a crispy fried egg for healthy fats.
Beef Bulgogi
This popular dish can be made keto-friendly by thinly slicing ribeye or sirloin steak and marinating it in a garlic-based marinade for at least two hours.
Ramen Stir Fry
Upgrade packaged ramen noodles to a high-protein, low-carbohydrate alternative. Replace carrots with keto-friendly vegetables like broccoli, and add chopped swiss chard or kale for extra greens and fiber. Include shrimp or beef brisket for protein.
Tips for Dining Out
When eating at Korean restaurants, keep these tips in mind to stay keto-friendly:
- Substitute cauliflower rice for regular rice in dishes.
- Choose low-carb noodle alternatives like immi ramen.
- Check ingredient lists on soy sauce and condiments like gochujang for added sugars.
- Opt for coconut aminos instead of soy sauce to avoid unwanted ingredients.
- Select dishes with low-carb vegetables like zucchini, eggplant, and radish.