For those embracing a ketogenic lifestyle, the rich and diverse world of Asian cuisine might initially seem off-limits. However, with a few clever substitutions and an understanding of key ingredients, you can enjoy a plethora of delicious, keto-friendly Asian-inspired dishes. This article explores how to adapt classic Asian recipes to fit your low-carb needs, offering a variety of options to satisfy your cravings without derailing your diet.
Embracing Asian Flavors on a Keto Diet
One of the best aspects of Asian cuisine is how easily its signature flavors and techniques can be adapted to a low-carb lifestyle. Almost every dish begins with deeply aromatic ingredients like garlic, fresh ginger, green onions, red onions, and fresh chilies. Staples such as soy sauce or tamari (gluten-free soy sauce), fish sauce, rice vinegar, apple cider vinegar, and sesame oil bring balance and depth while staying low in carbs.
Key Ingredients for Keto Asian Cooking
A helpful tip is to focus on whole food ingredients like lean protein (chicken, salmon, beef), fresh vegetables, and keto-friendly sauce replacements such as coconut aminos. Coconut aminos are a sauce made from coconut blossom nectar that is fermented and blended with salt.
Low-Carb Alternatives to Traditional Staples
Traditional rice and noodles are easy to replace with keto-friendly alternatives. Cauliflower rice is a versatile base for stir-fries and curries, while shirataki noodles (made from konjac root) mimic the texture of noodles with virtually no carbs. Zucchini noodles, spaghetti squash, and cabbage wraps also make excellent substitutes for rice noodles, egg noodles, etc. For those who enjoy soaking up every last bit of sauce when polishing off a dish, be mindful of the hidden carbohydrates from sugars, and opt for something made with alternative sweeteners such as erythritol. Sweet and sour sauce might be fantastic, but it’s also going to sabotage your efforts if one is following a keto-style meal plan. Trade regular noodles for a low-carb option. Something high in fiber and protein like immi ramen noodles is a great alternative without the high carbohydrate count.
Produce and Protein
Asian cooking celebrates fresh, vibrant produce - many of which naturally fit into a keto lifestyle. Fresh vegetables like bok choy, napa cabbage, zucchini, Chinese broccoli, mushrooms, bean sprouts, and bamboo shoots add nutrition, texture, and flavor. Protein-rich staples such as chicken, pork, beef, duck, and seafood are ideal for keto cooking.
Read also: Easy Low-Carb Cheese Crackers
Keto-Friendly Cooking Methods
Many classic Asian methods are naturally keto-friendly. Stir-frying and steaming preserve flavor and nutrients without added starches, while simmering and braising create deeply flavored broths and curries.
Delicious Keto Asian Recipes to Try
Here are some deliciously satisfying Asian-inspired dishes that are keto approved and flavor-forward:
1. Simple Keto Chicken Stir-Fry: This recipe is loaded with tons of fresh vegetables and sliced chicken making it the ultimate low-carb meal. You can also customize this dish with whatever veggies and protein you have or prefer. It's a simple yet flavorful Asian keto recipe that will become a go-to meal.
2. Beef Stick Cauliflower Rice Bowl: This keto-friendly and Asian-inspired recipe incorporates sugar-free Sea Salt & Pepper Mini Beef Sticks. It's also made low-carb by replacing rice with riced cauliflower, which has a similar texture and taste, but without all the added carbohydrates that spike glucose levels. This recipe will keep your taste buds happy and your blood sugar stable.
3. Keto Egg Roll in a Bowl: Similar to crack slaw, this keto egg roll in a bowl recipe uses mini beef sticks and comes together in just about 15 minutes.
Read also: Keto Calorie Counting: A Detailed Guide
4. Instant Pot Low Carb Chili Soy Chicken Thighs: These are simple and made by using an Instant Pot, which saves all the time in the world. This recipe calls for chicken thighs - a meaty and flavorful protein that's so versatile and easy to work with.
5. Keto Beef and Broccoli: This recipe has a classic takeout flavor with simple ingredients and quick prep. It's also naturally healthy, keto-friendly, gluten-free, paleo, grain-free, and Whole30.
6. Low-Carb Keto Orange Chicken: This has all the things: crispy on the outside, juicy on the inside and coated with a sweet, sticky citrus sauce.
7. Low-Carb Asian Lettuce Wraps: These lettuce wraps are flavorful, crunchy, and loaded with an assortment of healthy vegetables that will satisfy any food craving. This low-carb version is made with lean ground meat and a sweet sauce.
8. Easy Keto Ramen: Enjoy this easy keto ramen recipe made with low-carb ramen noodles! It's easy to customize with a variety of different meats and veggies, truly up to your preference and flavor palette!
Read also: Magnesium Supplements for Keto
9. Keto Pad Thai: This Pad Thai is typically a rich and savory dish that is bursting with flavor and this keto version is no different. It's an excellent healthy, low-carb version that will keep you full and satisfied. In this recipe, substitutes like shirataki noodles are used for regular noodles, which is lower in carbs and also keto-approved. This low-carb and keto pad thai has bold and authentic flavor! Kelp noodles are a wonderful substitute for traditional rice noodles and make this a healthier version of a Thai restaurant favorite.
10. Keto Sesame Chicken: This keto sesame chicken recipe takes under 20 minutes to make and is super simple!
11. Creamy Thai Green Curry: This creamy Thai Green Curry recipe is made with juicy chicken and roasted vegetables. It's creamy, has a lovely umami flavor profile, and naturally sweet from the coconut milk cream with nut butter.
12. Keto Teriyaki Salmon with Stir-Fried Vegetables: Use the oven or air fryer to make this simple keto-friendly teriyaki salmon accompanied with stir fried broccoli and mushrooms. This teriyaki sauce has a keto spin and is made with a keto brown sugar substitute, garlic, and ginger. These teriyaki beef bowls are quick and healthy! Ground beef, savory veggies, and a sweet, sugar-free teriyaki sauce is served over tender cauliflower rice for a delicious, low-glycemic and high-protein meal.
13. Keto Sushi: This keto sushi recipe is truly delicious and also low-carb and made with cauliflower rice.
14. Keto Pho: This recipe is made with some low-carb ingredient substitutes that are delicious and nutritious.
15. Keto Asian Cucumber Salad: This keto-friendly recipe is refreshing, light, and flavorful. It can be the perfect side salad to any meal or really the main dish as well! Drizzled with a fragrant dressing, it's made with avocados, cucumbers, and fresh cilantro to give it a nice pop.
16. Keto Hot and Sour Soup: This recipe is a low-carb twist on a popular dish.
17. Keto Mongolian Beef: This is a copycat recipe that has tender beef coated in a sweet and savory sauce with a touch of spice and is keto-approved.
18. Keto Shrimp Coconut Curry: This keto shrimp coconut curry dish is bursting with flavor and spices that will keep you wanting more.
19. Keto Asian Salad with Peanut Dressing: This is a flavor bomb of a salad! It's fresh, crunchy and has an excellent combination of sweet and sour dressing that is perfect for a summer salad. A pro tip is to use a spirilizer to create that noodle effect with vegetables instead of pasta.
20. 10-Minute Keto Chicken Stir-Fry: This only takes 10 minutes of your time, but is absolutely delicious not to mention low carbs. If you never made a stir fry dish before, this is a good one to start with.
21. One-Pan Chicken and Zucchini Stir-Fry: This tasty stir fry features thinly sliced chicken and zucchini paired with a rich Asian sauce.
22. Keto Chicken and Vegetable Dish: This weeknight chicken dish will satisfy all protein lovers and vegetable seekers. Plus you don't need a wok for this dish.
23. Keto-Friendly General Tso Chicken: With tender chunks of chicken in a delectable garlicky ginger sauce and spiked with red chili flakes, you’re sure to enjoy every minute of chowing down on a plateful of keto-friendly General Tso’s.
24. One-Pan Keto Chicken and Vegetables: Start by getting a slight char on your vegetables by cooking them over medium-high heat. Add your chicken and stir in your sauce, simmering long enough to create a delicious finished product.
25. Keto Chinese Lettuce Wraps (San Choy Bow): Get an extra hit of high-quality fat by adding some avocado slices to your lettuce wraps.
26. Easy Keto Larb: Shallots and garlic come together with fish sauce, lime juice, mint, and cilantro for a savory and delightful medley of flavors in this recipe.
27. Keto Tantanmen (Japanese Dan Dan Noodles): immi ramen is a fantastic choice here and allows you to enjoy the best parts of ramen.
28. Keto Pork Tonkatsu: The secret to getting an extra crispy and tasty crust on the pork comes from using pork rinds and almond flour.
29. Steak and Egg Bibimbap:## 30. Steak Roll-Ups With Shiitake Mushroom Sauce:## 31. Asian Beef "Noodle" Bowls:## 32. Cauliflower Fried Rice:## 33. Indian Butter Chicken:## 34. Chinese Chicken Salad:## 35. Spicy Lemon Pork Chop:## 36. Spicy Sausage Tomato Stir-Fry:
37. Keto Cashew Chicken: Keto cashew chicken is a simple and flavorful meal ready in under 30 minutes! Tender chicken thigh pieces, onions, bell pepper, and crunchy cashews are coated in a delicious sauce.
38. Filipino Chicken Adobo: This Filipino chicken adobo recipe is one you'll return to again and again! Tender chicken thighs are simmered in a tangy, savory sauce and slightly browned at the end. This low-effort recipe creates a keto and gluten-free version of a favorite Filipino dish.
39. Keto Turkey Meatballs with Red Curry Sauce: Keto turkey meatballs are packed with aromatics and simmer in a creamy red curry sauce. This healthy, low-carb dinner is simple to make and ready in 30 minutes!
40. Low-Carb Beef Bulgogi: This low-carb beef bulgogi is tender and the perfect balance of flavors. The sugar-free bulgogi marinade is easy to make, and cooking the bulgogi requires less than 30 minutes.
Indian Keto Recipes
I've always found that most of the Indian curries can be tweaked to adapt to suit your macros in a ketogenic diet. Here are some Indian Keto recipes:
- Egg Roll in a Bowl is an easy Keto recipe that comes together in under 15 minutes.
- Asian Lettuce Wraps is a healthy, low-carb, easy lunch that involves no cooking.
- Eggplant or Aubergine is also called Brinjal in many parts of Asia.
- These low-carb Keto Cauliflower Fritters are sure to pep up your mornings!
- Coconut Curry Chicken is a creamy Indian curry packed with flavor and taste.
- Craving for dessert during the Ketogenic diet? Here’s a quick and hassle-free recipe for a Keto Chocolate Mug Cake.
- Garlicky Shrimp Spinach Salad is an abundant source of Vitamin E.
- Thattukada Chicken Fry or Kozhi Porichathu is a popular Kerala Street Food where chicken pieces are marinated in spices and fried in coconut oil until perfection.
- Soft and juicy chicken chunks marinated in a mildly spicy and tangier Indian Achari Masala - Achari Chicken Tikka is a definite crowd-pleaser.
- The Chettinad style egg curry is rich and flavourful with the addition of traditional spices and condiments.
Tips for Dining Out and Ordering Takeout
When dining out with friends or picking up some takeout after a busy day, don’t beat yourself up if you can’t find the perfect low-carb meal on the go. Just focus on doing the best you can with what’s available to you. If your options are limited, ask for any sauces on the side. Instead of having rice or noodles, opt for steamed broccoli or spinach.
The Versatility of Bowls
For me, eating a savory dinner from a bowl, preferably with a spoon, is ideal at the end of the day. I’m tired often (with lots of carpooling kids!), and I just want to snuggle in. As far as cooking, we usually do simple gourmet: whole foods, prepared beautifully but easily. This fits the bill. And it’s nourishing. I know my family’s going to get great protein and good fiber.
General Tso Chicken Recipe
General Tso Chicken is one of the go-to guilty pleasure dishes that I always order when getting Chinese Takeout. I love to pair it with a side of egg fried rice, and it will hit the spot every single time. I love cooking with sugar and starches. However, I know that many people are trying to cut down on sugar and calories, so I thought I’d share a healthy alternative that tastes just as good! I am using Monkfruit Sweetener today because it cooks the best for Asian dishes since it is heat stable, so it’s perfect for stirfry and glazes. Like most sweeteners, it is ALOT sweeter compare to sugar (around 200x), so you don’t need alot to achieve the flavor. Even though I am not Keto myself personally, I love to find healthier alternatives to make delicious restaurant-style quality food at home.
Crispy Keto-Friendly Chicken
Now let’s talk about making crispy chicken that’s keto-friendly and still juicy on the inside. My two secret ingredients are baking soda and baking powder. Baking soda helps tenderize the meat, while baking powder helps the chicken to be extra crispy. I am using EXTRA fine Almond flour today, but you can also use Psyllium Husk or pork rind. I will be frank; these alternatives are never going to be as good as corn starch. If you are just trying to cut out sugar but you are not full Keto, I recommend coating the chicken with corn starch or rice flour to fry but using monk fruit sweetener to cut out the sugar for the glaze. This method will still reduce calories by a significant amount.
Keto Asian Beef Bowl
This Keto, Whole30, Paleo & GAPS Asian Beef Bowl will be met with enthusiasm by your eaters too. But best of all: 15 minutes! That’s the power of the bowl, filled with something good: Asian flavors, clean ingredients, satisfying all round! Plus, super low carb - with just 3 grams net carbs per serving!
Carbs in Keto Asian Beef Bowl
Only 3 grams net carbs in this Keto Asian Beef Bowl!! If you’re Whole30, GAPS or Paleo and need more carbs, it’s easy to add toasted sesame oil roasted carrots, a sweet potato (Whole30/Paleo) or winter squash (GAPS) on the side. Or serve on white Jasmine rice for gluten-free.
Slow Down the Minutes While You Eat Your Bowl
I’m all for fast prep when it comes to cooking. But once you have this dish made, and the bowl is cradled in your hands, remember to be in parasympathetic mode: that means to rest while you eat. Our body heals itself when we rest. It nourishes and digests when we rest, puts its energy into renewal. Take a deep breath. Don’t talk about anything stressful. 🙂 And really smell, then taste each bite. 🙂
How to store and reheat leftovers of Keto Asian Beef Bowl
Leftover Asian Beef keeps in the fridge, well wrapped, for 5 days. You can also freeze it for up to 3 months. Just cover and seal in storage container. Place a piece of parchment paper directly on the meat to reduce exposure to air. To defrost, place dish in the fridge overnight. Because Keto Asian Beef is a ground meat dish, it is easy to reheat in a pan on the stove. It already has plenty of fat in it, so just stir over low heat until it’s heated through, then serve on top of fresh or reheated cauli rice. Or top salad greens with leftover meat for a nice lunch or light dinner.
What to eat with 15-minute KETO Asian Beef Bowl
You can make a few variations of this recipe if you want more veggies or sides. The recipe starts with sautéing the greens of green onions. You can easily add to this: diced zucchini or celery. When the meat is halfway done cooking, you can add chopped asparagus or young green beans. Or serve with a side of braised greens and garlic. It’s really easy to add an extra veggie on the side (or stirred in). Also, feel free to serve with probiotic veggies like kimchi or sauerkraut on the side. All of these choices are fast, so this meal’s still quick!