Pho, a beloved Vietnamese noodle soup, has gained immense popularity worldwide. But for those following a ketogenic diet, the question arises: Is pho keto-friendly? This article delves into the intricacies of pho's ingredients and offers modifications to make it suitable for a low-carb lifestyle.
What is Pho?
Vietnamese Pho (or Phở), pronounced "fuh", is a popular street food in Vietnam. It is a Vietnamese soup that consists of broth, rice noodles, meat, and herbs. Thinly sliced raw beef is placed on the rice noodles, and it is then cooked with the steaming broth that is poured over it.
The Carbohydrate Conundrum: Traditional Pho vs. Keto
Traditional pho, with its rice noodles (bánh phở), poses a challenge to keto dieters. Just one cup of rice noodles contains a significant 42 grams of net carbs, making it a definite no-go for those restricting carbohydrate intake. In Vietnamese, the term pho means both the warming spiced noodle soup as well as the flat wide noodles that go into the bowl. Bánh phở are what the noodles are called in Vietnamese. On pho menus, there are pho noodle soup options as well as dishes like pan-fried or stir-fried pho noodles.
Keto-Friendly Pho: Reimagining the Noodles
The key to enjoying pho on a keto diet lies in replacing the traditional rice noodles with low-carb alternatives. Several options exist:
- Shirataki Noodles: Made from konjac yam, shirataki noodles are a popular choice due to their low calorie and near-zero carb content. Wonder Noodles is a brand of Shirataki noodles. Shirataki noodles are the perfect replacement for rice noodles because they are very low in calories and contain zero digestible carbs. The noodles are packaged in freshwater. Before cooking with the noodles, you’ll need to drain the noodles in a colander or sieve, and then rinse very well for a few minutes, using fresh running water. They offer a chewy texture and come in a flat, noodle-like strand that mimics pho noodles. Be mindful that they can be quite filling, and some individuals may find them require more chewing.
- Vegetable Noodles: Spiralized vegetables like zucchini ("zoodles") and daikon radish ("doodles") offer a nutritious and low-carb alternative. Zucchini noodles add a touch of color, while daikon noodles, being white, closely resemble rice noodles. Daikon can be a little gassy, though. For four bowls of zoodle pho or doodle pho, buy 2 ½ pounds of zucchini or 2 pounds of daikon radish. Trim the ends then peel the daikon but do not peel the zucchini.
- Hearts of Palm Noodles: Another excellent choice, hearts of palm noodles are very low in carbs and gluten-free.
- Bean Sprouts: Blanched bean sprouts can mimic the shape and width of pho noodles. If you boil the noodles, at the last minute, add a bunch of bean sprouts (2 or 3 handfuls per serving). Once the bean sprouts just soften, drain the noodles and sprouts. Then rinse off the starch and assemble your bowls.
Crafting a Keto-Friendly Pho Broth
The broth is an essential part of pho, and while traditionally made with beef bones and meat simmered for hours, it's crucial to avoid added sugars or starches.
Read also: Eating Keto at Taco Bell
Traditional Method
- Blanch oxtail bones and beef shanks for 20 minutes, then drain.
- Roast chicken wings, onions, garlic, ginger, oxtail, and beef shanks at 425°F (220°C) for 40-60 minutes, flipping occasionally.
- Toast spices (cinnamon, cloves, anise) on low heat for 5 minutes, then transfer to a cheesecloth spice pouch.
- Combine roasted bones, vegetables, spice pouch, and 12-14 cups of water in a large stockpot. Add fish sauce, salt, and sweetener.
- Simmer for at least 2 hours, ideally 9 hours, for a flavorful broth.
- Drain the broth through a fine-mesh strainer.
Pressure Cooker Method
- Add beef bones, quartered onion, fish sauce, ginger, cinnamon stick, anise, cloves, salt, and peppercorns to a pressure cooker.
- Pressure cook on high for 1.5 hours, then let the pressure release naturally for 15 minutes.
- Strain the bones and vegetables from the broth.
Slow Cooker Method
- Add all pho broth ingredients to a slow cooker.
- Cook on low for 8-24 hours.
To ensure a rich and complex flavor, use real bones, such as marrow, oxtails, or knuckles. Besides the beef bones, pho broth also uses flavors from cinnamon, cloves, anise and ginger to give that complex flavor. In a pinch, if you don’t have whole cinnamon sticks, cloves or star of anise pods, you can always just use powdered. Even ginger powder can be replaced for the fresh ginger. Fish sauce is a major component to authentic keto pho broth as well.
Protein Power: Choosing Your Meat
Pho typically includes meats like beef, chicken, or shrimp. Chicken is a leaner, lower-calorie option for protein in your Pho. For keto, these are all excellent choices. Tofu provides a plant-based alternative for vegetarians and vegans. The best way to get very thin slices of strip steak is to freeze it for 35-35 minutes. This will harden it just enough so you can run a very sharp knife through it or slice it using a meat slicer.
Toppings and Garnishes: Flavor Without the Carbs
Garnishes like bean sprouts, lime, and fresh herbs (basil, cilantro, mint, and scallions) add flavor and texture while remaining low in carbs. Be cautious of sauces and condiments, as some may contain added sugars.
The Importance of Homemade Keto Pho
The best way to ensure your Pho is keto-friendly is to make it yourself. In this way, you have full control over what ingredients are used and can adjust them according to your dietary needs.
Potential Pitfalls: Sodium and Unhealthy Fats
Pho can be unhealthy if it has high sodium content and is loaded with unhealthy fats. According to the American Heart Association, adults should limit their daily sodium intake to no more than 2,300 milligrams (2). Fried shallots, peanuts, fried dumplings, and fried noodles are common Pho toppings that can add unnecessary calories and carbs.
Read also: The Keto Peanut Guide
Keto Pho Recipe Example
Ingredients
- 8 cups beef broth (or homemade keto-friendly broth)
- 1 medium white onion, quartered
- 1 piece ginger root, 4-inch, peeled
- 2 cloves garlic, crushed
- 1 tbsp fish sauce
- 1 tbsp coconut aminos
- 1 pound eye of round (beef), thinly sliced
- 2 packages Shirataki noodles
- Optional Toppings: sliced green onion, sliced jalapeno, bean sprouts, mixed herbs (basil, mint, cilantro), hot sauce (Sriracha), lime
Instructions
- Place the beef in the freezer for 20 minutes to make it easier to slice.
- Under a broiler or over a gas flame char the onion and ginger for 5-7 minutes until they just start to blacken.
- Set the pot over medium high heat and bring to a boil.
- Reduce to a simmer and cook 30 minutes.
- Prepare your toppings and noodles.
- Once the broth has cooked 30 minutes and you have brought it back up to a boil carefully ladle it into the bowls on top of the noodles and beef. The beef should start to turn brown immediately.
Pho Beyond Noodles: Exploring Variations
Even without noodles, pho can be a delightful experience. Leftover pho broth, combined with cooked beef and herbs like Vietnamese coriander (rau ram), and a squeeze of lime, makes for a light and flavorful soup.
Pho at Restaurants: Making Smart Choices
If dining out, opt for clear broth instead of cloudy, and ask about the ingredients in the broth.
Health Benefits of Keto Pho
Pho can be a relatively healthy dish, and by adding extra vegetables, it becomes even more nutritious. It's a good source of protein and hydration, and the broth can replenish electrolytes. You can also incorporate certain herbs such as ginger and ginseng in your recipes.
Read also: Your Guide to Cranberry Juice on a Ketogenic Diet