Keto-Friendly Stir Fry Recipes: Delicious and Low-Carb

For those following a ketogenic diet, finding enjoyable and varied recipes can sometimes be a challenge. Stir-fries emerge as a versatile and quick solution, adaptable to various tastes and dietary needs. This article explores a range of keto-friendly stir-fry recipes, offering options for different protein sources, vegetables, and flavor profiles.

The Allure of Keto Stir-Fries

Stir-fries are popular for several reasons:

• Speed and Convenience: They can be prepared in under 30 minutes, ideal for busy weeknights.
• Customizability: You can easily swap out ingredients based on preferences or what's available in your refrigerator.
• Nutritional Value: Packed with protein and vegetables, stir-fries can be a healthy and satisfying meal option.
• Low Carb: By avoiding high-carb sauces and ingredients, stir-fries can easily fit into a keto diet.

Key Ingredients for Keto Stir-Fries

Protein Choices

While chicken is a popular choice, you're not limited to it. Consider these alternatives:

• Chicken: Boneless, skinless chicken thighs are a great option as they are easy to chop and cook quickly. Chicken provides an excellent base for the stir fry.
• Beef: Flank steak is a good choice for beef stir-fries as it's thin, easy to cut, and tender when cooked properly. Ground beef can also be used.
• Shrimp: Shrimp cooks quickly and adds a different flavor profile to your stir-fry.
• Pork: Pork is another versatile option that can be used in stir-fries.
• Tofu: For a vegetarian option, tofu works well in stir-fries.

Vegetables

A wide variety of low-carb vegetables can be used in keto stir-fries:

• Broccoli: Broccoli is a classic stir-fry vegetable.
• Bell Peppers: Colorful bell peppers add sweetness and texture.
• Onions: Onions provide aromatic flavor.
• Garlic and Ginger: These are essential for adding depth of flavor.
• Bok Choy: Bok choy adds a fresh crunch.
• Bean Sprouts: Bean sprouts contribute a satisfying texture and a dose of vitamins.
• Cauliflower: Can be used as cauliflower rice.
• Mushrooms: Mushrooms add an earthy flavor.
• Carrots: Add a touch of sweetness and color.
• Sugar Snap Peas: Provide a crisp texture.
• Water Chestnuts: Add a crunchy texture.
• Green Onions: Add a mild onion flavor as a garnish.

Keto-Friendly Sauces and Thickeners

The sauce is crucial for a flavorful stir-fry. Here are some tips for keeping it keto-friendly:

Read also: Easy Low-Carb Cheese Crackers

• Soy Sauce: Yes, it is possible to have soy sauce on a keto diet. Soy sauce has very low levels of carbohydrates and can be used in small amounts to flavor keto Chinese food. Most brands of soy sauce are gluten-free and contain no added sugars, so they fit into a keto diet well.
• Coconut Aminos: A good substitute for soy sauce, with a slightly sweeter flavor.
• Sugar-Free Sweet Soy Sauce: Adds sweetness without the carbs.
• Xanthan Gum: A very effective keto-friendly thickener. Use sparingly, as a little goes a long way.
• Arrowroot Powder: Another option for thickening sauces.
• Sesame Oil: Adds a rich, nutty flavor.
• Chili Paste: For those who like a little heat, use a sugar-free chili paste like sambal oelek.

Noodles and Rice Alternatives

Traditional stir-fries are often served with rice or noodles, but these aren't ideal for a keto diet. Here are some alternatives:

• Cauliflower Rice: A popular low-carb alternative to rice. You can use frozen steamed bags or make it homemade by grating fresh cauliflower florets into small rice-like pieces.
• Shirataki Noodles: Made from konjac root, these noodles are very low in carbs and calories. Rinse them well before using to remove any odor. Kelp or zucchini noodles can also be substituted.

General Tips for Making Keto Stir-Fries

• Prepare Ingredients in Advance: Cut all vegetables and protein into bite-sized pieces before you start cooking.
• Use High Heat: Stir-fries are best cooked over high heat to quickly cook the ingredients and create a nice sear.
• Don't Overcrowd the Pan: Cook ingredients in batches if necessary to avoid overcrowding the pan, which can lead to steaming instead of stir-frying.
• Add Sauces at the End: Add the sauce towards the end of cooking to avoid it becoming too thick or burning.
• Taste and Adjust: Taste the stir-fry before serving and adjust the seasoning as needed.
• Marinate the Protein: Marinading meat adds a whole depth of flavor that tossing in spices while cooking doesn’t add. The acidity you add, in this case apple cider vinegar, allows the flavors to penetrate the meat as well as help to tenderize it.

Keto Stir-Fry Recipes

Keto Chicken Stir-Fry

This recipe is a great starting point for making keto stir-fries. It's easy to customize with your favorite vegetables and sauces.

Ingredients:

• 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
• 2 tablespoons avocado oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 head of broccoli, cut into florets
• 1 bell pepper, sliced
• 1/4 cup soy sauce or coconut aminos
• 1 tablespoon sesame oil
• 1 teaspoon xanthan gum (optional, for thickening)

Instructions:

1. Heat 1 tablespoon of avocado oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned and cooked through. Remove from the skillet and set aside.
3. Add the remaining 1 tablespoon of avocado oil to the skillet. Add the onion and garlic and cook until softened.
4. Add the broccoli and bell pepper and cook until tender-crisp.
5. In a small bowl, whisk together the soy sauce or coconut aminos, sesame oil, and xanthan gum (if using).
6. Add the sauce to the skillet and bring to a simmer. Cook until the sauce has thickened slightly.
7. Add the chicken back to the skillet and stir to combine.
8. Serve over cauliflower rice or on its own.

Keto Beef and Broccoli Stir-Fry

This recipe is inspired by classic Chinese takeout but made keto-friendly.

Ingredients:

• 1 pound flank steak, thinly sliced against the grain
• 2 tablespoons olive or avocado oil
• 1 head of broccoli, cut into florets
• 3 tablespoons water
• 1/4 cup soy sauce or Braggs Aminos
• 2 tablespoons sesame oil
• 1 teaspoon xanthan gum
• 1/2 teaspoon warm water

Instructions:

1. Heat 1 tablespoon of olive or avocado oil in a large skillet over medium heat.
2. Sauté the broccoli for 3 minutes. Add the water, cover, and simmer for 2 minutes, or until the broccoli reaches desired tenderness. Remove the broccoli from the skillet and set it aside.
3. Add the remaining 1 tablespoon of olive or avocado oil to the skillet over medium-high heat. Add the beef and sear on both sides until nicely browned. Remove the beef from the skillet and set it aside with the broccoli.
4. Combine the stir fry sauce ingredients (soy sauce or Braggs Aminos, sesame oil) in a bowl.
5. Add the sauce ingredients to the skillet and bring to a boil on medium heat. Cover, turn down to low, and simmer for 3 minutes.
6. In a small bowl, add the xanthan gum and warm water. Stir to combine. It will thicken quickly!
7. Scrape the xanthan gum mixture into the skillet with the sauce and whisk to combine. Simmer on low for 5 minutes as the sauce thickens.
8. Then stir the broccoli and beef back into the skillet and simmer for 1-2 minutes or until the broccoli is heated through.
9. Serve over steamed riced cauliflower.

Keto Singapore Noodles

This recipe offers a flavorful and satisfying noodle dish that's low in carbs.

Ingredients:

• 8 ounces Shirataki Noodles Angel Hair
• 1 tablespoon Sesame Oil
• 2 slices Bacon thinly sliced
• 5 ounces Chicken Thigh thinly sliced
• 1 clove Garlic finely chopped
• 1 small Onion thinly sliced
• 1 stick Celery thinly sliced
• 3 ounces Shrimp cooked and roughly chopped
• 2 teaspoons Curry Powder
• 2 tablespoons Sugar-Free Sweet Soy Sauce
• 1 bunch Bok Choy sliced
• 2 ounces Bean Sprouts

Instructions:

1. Prepare the shirataki noodles by placing them into a colander and running hot water over them for 3 minutes. Leave to drain well.
2. Prepare the remaining ingredients and have them ready to throw in quickly.
3. Add the sesame oil to a wok or a large non-stick frying pan over high heat.
4. Add the bacon and saute for 1 minute.
5. Add the chicken and garlic and saute for 2-3 minutes, until browned all over.
6. Add the onion and celery and saute for 2 minutes, stirring well.
7. Next, add the shrimp and curry powder and stir well.
8. Push the ingredients to the sides of the pan leaving a space in the centre, add the drained shirataki noodles and stir the ingredients together.
9. Saute for 2 minutes before adding the Sugar Free Sweet Soy.
10. Add the bok choy and bean sprouts and toss through, ensure all ingredients are covered in the sauce.
11. Continue cooking for 1-2 minutes until the bok choy has softened slightly.
12. Remove from the heat and serve immediately.

Storage and Reheating

• The best way to store your keto stir-fry is in an airtight container in the refrigerator. It will stay fresh for up to 4 days.
• Yes, this dish can be frozen. To freeze, allow the low-carb stir fry to cool completely before transferring it to an airtight container or freezer bag. Place it in the freezer for up to 3 months. When ready to eat, thaw in the refrigerator overnight, add back to the pan, and reheat over medium-high heat.
• You may need to add a touch of water before reheating if it looks dried out from the fridge.

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