For those who adore Asian flavors but have embraced a keto lifestyle, navigating the world of takeout and home-cooked meals can be a challenge. Many traditional Asian sauces are laden with sugar, and rice is often a staple ingredient. However, with a few clever substitutions and a willingness to experiment, you can enjoy delicious and satisfying Asian-inspired dishes while staying true to your low-carb goals.
Embracing Keto-Friendly Asian Cuisine
Following a ketogenic diet requires effort and creativity, especially when it comes to adapting traditionally carb-heavy cuisines like Asian food. The key is to identify ingredients that can be swapped out for lower-carb alternatives without sacrificing flavor.
Low-Carb Noodle Replacements: Instead of regular noodles, opt for low-carb options that are high in fiber and protein. Immi ramen noodles are a great alternative. You could also try shirataki or zucchini noodles in your ramen, pad thai, or stir-fry.
Cauliflower as a Rice Substitute: Embrace cauliflower as a versatile substitute for rice. Its mild flavor and easily adaptable texture make it perfect for dishes like fried rice.
Mindful Sauces: Be mindful of hidden carbohydrates from sugars in sauces. Opt for sauces made with alternative sweeteners such as erythritol. When dining out, ask for sauces on the side to control the amount you consume.
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Focus on Whole Food Ingredients: Prioritize whole food ingredients like lean protein (chicken, salmon, beef) and fresh vegetables.
Coconut Aminos: A sauce made from coconut blossom nectar that is fermented and blended with salt.
Delicious Keto Asian Recipes
Here are some recipes to get you started on your keto Asian culinary adventure:
1. Steak and Egg Bibimbap
This recipe offers a flavorful and protein-packed meal.
Ingredients:
- For the Steak:
- 1 tablespoon ghee
- ½ pound ground beef or steak, minced
- Pink salt
- Freshly ground black pepper
- 1 tablespoon soy sauce (or coconut aminos)
- For the Egg and Cauliflower Rice:
- 2 tablespoons ghee, divided
- 2 large eggs
- 1 large cucumber, peeled and cut into matchsticks
- 1 tablespoon soy sauce
- 1 cup cauliflower rice
- Pink salt
- Freshly ground black pepper
Instructions:
- Make the Steak: Heat ghee in a large skillet over medium-high heat. Add minced steak, season with pink salt and pepper, and stir occasionally, breaking the beef apart. Add soy sauce and stir. Turn the heat to medium-low and simmer.
- Make the Egg and Cauliflower Rice: Heat 1 tablespoon of ghee in a separate skillet over medium-high heat. Crack the eggs into it. When the whites have cooked through, transfer the eggs to a plate. Marinate cucumber matchsticks in soy sauce in a small bowl. Clean out the skillet, add the remaining 1 tablespoon of ghee, and add cauliflower rice. Season with pink salt and pepper, and stir, cooking for 5 minutes. Turn the heat up to high at the end of the cooking to get a nice crisp on the “rice.”
- Divide the rice between two bowls and top with an egg, the steak, and the marinated cucumber matchsticks
2. Steak Roll-Ups with Shiitake Mushroom Sauce
These flavorful roll-ups are perfect as an appetizer or a light meal.
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Ingredients:
- 1 pound round steak
- ½ teaspoon fine Himalayan pink salt, divided
- ½ teaspoon black pepper
- 8 thin asparagus spears, trimmed and halved crosswise
- 4 thick green onions, roots and top 2 inches of the green trimmed
- 3 tablespoons avocado oil, divided
- 2 tablespoons minced shallot
- 1 tablespoon minced fresh ginger
- 1 clove garlic, minced
- 1 cup sliced shiitake mushroom caps
- 1 cup beef broth
- 2 tablespoons coconut aminos, tamari, or soy sauce
- Toasted sesame seeds
- Toasted sesame oil, for drizzling (optional)
Instructions:
- Place the round steak in the freezer for 30 minutes. Cut the steak against the grain into 8 pieces and gently pound each piece to a ¼ inch thickness. Season one side of all the pieces with ¼ teaspoon each of pink salt and pepper. Place 2 asparagus spears and 1 green onion on the beef and roll up to enclose. Secure with a toothpick. Sprinkle all the rolls with the remaining ¼ teaspoon each salt and black pepper.
- Select SAUTÉ on the Instant Pot. When the pot is hot, add 1 tablespoon of the avocado oil. Add four of the rolls to the hot oil and cook until browned, about 2 minutes. Turn and cook an additional 2 minutes to brown on the second side. Transfer the rolls to a plate. Repeat with the remaining rolls and 1 tablespoon oil.
- Add the remaining 1 tablespoon oil to the pot. Add the shallot, ginger, and garlic and cook for 1 minute, then add the mushrooms. Cook, stirring frequently, until the mushrooms are browned, about 3 minutes. Add the broth and coconut aminos and scrape the bottom of the pot to loosen any browned bits. Select CANCEL. Return the rolls to the pot.
- Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 7 minutes. At the end of the cooking time, quick-release the pressure.
- Remove the rolls from the pot and cover to keep warm. Select SAUTÉ and bring the cooking liquid to a boil. Simmer for 5 minutes to reduce slightly. Select CANCEL.
- Ladle the mushroom sauce over the rolls.
3. Asian Beef "Noodle" Bowls
This recipe utilizes shirataki noodles for a low-carb take on a classic Asian noodle bowl.
Ingredients:
- 2 tablespoons sesame oil, divided
- 1 celery stalk, diced
- 1 tablespoon peeled, grated fresh ginger
- 1 garlic clove, minced
- ½ pound ground beef
- Salt
- Freshly ground black pepper
- 1 tablespoon Sriracha
- 1 teaspoon fish sauce
- 1 tablespoon freshly squeezed lime juice
- 1 tablespoon soy sauce or coconut aminos
- 1 recipe Shirataki Noodles
- 1 Persian cucumber, sliced thin (or ½ cucumber)
- 2 tablespoons sliced scallions, green parts only
- 1 tablespoon sesame seeds
Instructions:
- Cook the Shirataki Noodles per directions on the package.
- Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add the celery, ginger, and garlic and cook for 1 minute, stirring frequently.
- Add the beef and season with salt and pepper. Cook for 6 to 7 minutes, until browned.
- In a small bowl, combine the remaining 1 tablespoon of sesame oil, and the Sriracha, fish sauce, lime juice, and soy sauce.
- Pour the sauce over the meat, reduce the heat to medium, and let the meat simmer in the sauce for 1 minute.
- Push the meat to one side of the skillet, add the shirataki noodles, and cook for 1 minute so they take on the flavor of the sauce. Toss all the ingredients together in the pan.
- Divide between two bowls and top with the sliced cucumbers, scallions, and sesame seeds.
4. Cauliflower Fried Rice
This recipe uses cauliflower rice as a substitute for traditional rice.
Ingredients:
- 1 small head cauliflower, trimmed and cut into florets
- 3 slices uncured bacon, diced
- 1 tablespoon toasted sesame oil
- 4 green onions, chopped
- 2 tablespoons minced fresh ginger
- 2 cloves garlic, minced
- 3 large eggs, lightly beaten
- ½ cup shredded carrot
- ½ cup frozen peas
- 1 tablespoon coconut aminos, tamari, or soy sauce
- Toasted sesame seeds (optional)
Instructions:
- Pour 1 cup water into the Instant Pot. Place a trivet with handles in the pot. Add the cauliflower. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 0 minutes. At the end of the cooking time, quick-release the pressure. Remove the cauliflower and set it aside. Pour the cooking liquid out of the pot and wipe the pot dry.
- Select SAUTÉ on the Instant Pot. Add the bacon and cook, stirring frequently, until browned and crisp, 4 to 6 minutes. Remove the bacon from the pot. Add the sesame oil to the bacon drippings in the pot. Add the green onions, ginger, and garlic and stir-fry until fragrant, about 1 minute.
- Return the cauliflower to the pot and use a potato masher or wooden spoon to break the chunks into small, rice-size pieces.
- Move the cauliflower mixture to one side of the pot. Coat the empty portion with cooking spray. Add the eggs and cook, stirring constantly, until scrambled, about 1 minute. Add the carrot, peas, coconut aminos, and reserved bacon. Stir the cauliflower rice into the egg. Select CANCEL.
5. Indian Butter Chicken
This recipe adapts a classic Indian dish to be keto-friendly.
Ingredients:
- 2 pounds boneless, skinless chicken thighs
- 1 teaspoon plus ¾ teaspoon fine Himalayan pink salt, divided
- ½ teaspoon cracked black pepper
- 4 tablespoons butter or ghee, divided
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1 jalapeño pepper, finely chopped (seeded if desired)
- 1 tablespoon garam masala
- 2 teaspoons minced fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 cup heavy cream or coconut cream
- ¼ cup chopped fresh cilantro
Instructions:
- Season the chicken with 1 teaspoon of the pink salt and pepper. Select SAUTÉ on the Instant Pot. Add 1 tablespoon of the butter, and the minced garlic. When the butter is melted and hot, add half of the chicken in a single layer. Cook until browned on both sides, 6 to 8 minutes, turning once. Remove the chicken from the pot and repeat with the remaining chicken and 1 additional tablespoon of butter.
- Add the onion and jalapeño to the pot. Cook, stirring often, until tender, 2 to 3 minutes. Stir in the garam masala, ginger, cumin, turmeric, and ¾ teaspoon pink salt. Cook for 1 minute. Return the chicken to the pot. Select CANCEL.
- Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 10 minutes. At the end of the cooking time, use a natural release for 10 minutes to depressurize, then quick-release the remaining pressure.
More Keto Asian-Inspired Recipes
Here are more ideas for keto-friendly Asian dishes:
- Asian Keto Chicken and Vegetables: A simple yet flavorful dish loaded with fresh vegetables and sliced chicken. Customize with your preferred veggies and protein.
- Keto Egg Roll in a Bowl: This recipe uses mini beef sticks and comes together quickly.
- Low Carb Chili Soy Chicken Thighs: Made in an Instant Pot for convenience.
- Keto Beef and Broccoli: A keto-friendly version of a popular takeout dish.
- Low-Carb Keto Orange Chicken: Crispy on the outside, juicy on the inside, and coated with a sweet, sticky citrus sauce.
- Asian Lettuce Wraps: Made with lean ground meat and a sweet sauce.
- Easy Keto Ramen: Customize with different meats and veggies. Use low-carb ramen noodles.
- Keto Pad Thai: Uses shirataki noodles for a lower carb count.
- Keto Sesame Chicken: Ready in under 20 minutes.
- Creamy Thai Green Curry: Made with chicken and roasted vegetables in an Instant Pot or Slow Cooker.
- Keto Teriyaki Salmon with Stir Fried Broccoli and Mushrooms: Use a keto brown sugar substitute in the teriyaki sauce.
- Keto Sushi: Made with cauliflower rice.
- Keto Pho: Made with low-carb ingredient substitutes.
- Keto Asian Cucumber Salad: A refreshing and flavorful side salad.
- Low-Carb Hot and Sour Soup: A keto-friendly twist on a popular dish.
- Keto Mongolian Beef: Tender beef coated in a sweet and savory sauce.
- Keto Shrimp Coconut Curry: Bursting with flavor and spices.
- Keto Asian Zucchini Noodle Salad: A fresh and crunchy salad with a sweet and sour dressing.
- One Pan Chicken and Zucchini Stir Fry: A quick and easy weeknight meal.
- Keto-Friendly General Tso’s Chicken: With tender chunks of chicken in a delectable garlicky ginger sauce.
- One-Pan Chicken and Veggies: A cinch to recreate in your kitchen.
- Keto Larb: A meat salad with shallots, garlic, fish sauce, lime juice, mint, and cilantro.
- Pork Tonkatsu: A flavorful Japanese dish with a crispy crust made from pork rinds and almond flour.
Tips for Ordering Keto Asian Food
When dining out or ordering takeout, focus on doing the best you can with what’s available. If options are limited, ask for sauces on the side. Instead of rice or noodles, opt for steamed broccoli or spinach.
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