Keto Japanese Recipes: Enjoying Japanese Cuisine on a Low-Carb Diet

If you love food and are following a low-carb or keto diet, you might think enjoying Japanese cuisine is off-limits. However, there are many ways to savor the flavors of Japan while staying in ketosis. This article will guide you through making keto-friendly choices and provide delicious recipes to try at home.

Understanding Keto-Friendly Japanese Food

Following a ketogenic diet involves carefully watching your carbohydrate intake. Rice, a staple in Asian cuisines, is generally off-limits on keto. Sauces can be tricky, as some, like teriyaki, are loaded with added sugars. However, with a few adjustments and substitutions, you can enjoy many Japanese dishes without compromising your diet.

Keto-Friendly Substitutions and Ingredients

• Cauliflower Rice: A fantastic substitute for fried or steamed rice.
• Edamame: While legumes are usually avoided, edamame can be enjoyed in moderation.
• Keto-Friendly Sauces: Opt for keto-approved sugar substitutes in sauces to avoid high sugar content.
• Immi Ramen: A nutritious, low-carb noodle option.

Delicious Keto Japanese Recipes to Try at Home

1. Keto Miso Soup

Miso soup is a classic Japanese dish that’s quick, easy, and nutrient-rich. It comes together in just 10 minutes with a short ingredient list, making it perfect as a last-minute appetizer or a light meal.

2. Keto Veggie Tempura

Enjoy veggie tempura without the carb overload. This recipe uses keto-approved vegetables, so no substitutions are needed.

3. Keto Bacon, Lettuce, and Tomato Ramen Bowl

This mouthwatering ramen bowl features a savory sofrito of onions, garlic, and ginger, roasted tomatoes, and crispy bacon. Use a low-carb noodle like immi ramen to keep it keto-friendly.

Read also: Easy Low-Carb Cheese Crackers

4. Keto Chicken Yakitori

Enjoy this classic Japanese meal while sticking to your wellness goals with a keto-friendly version of chicken yakitori. Typical yakitori sauce is loaded with sugar, but this recipe uses keto-approved sugar substitutes and flavors like soy sauce, sesame oil, garlic, and ginger.

Easy Chicken Yakitori Recipe

This chicken yakitori recipe keeps all of the luscious umami flavor while cutting out the unnecessary sugars. It features juicy grilled chicken skewers brushed with a savory-sweet glaze, similar to Keto Teriyaki Wings or Asian Steak Bites, with an irresistible sticky, caramelized finish.

Key Features:

• Juicy and tender: Cooked quickly over a hot grill to lock in the juices and flavors.
• Easy to make: Prepare the sauce, marinate the chicken, thread onto skewers, and grill.
• Flavorful sauce: Offers the salty-sweet flavor of the original without the added sugar.
• Low carb: Uses keto-friendly sweeteners to avoid spiking blood sugar.
• High protein: Provides 35 grams of high-quality protein per serving.

Ingredients:

• Soy sauce (or tamari)
• Brown sugar substitute
• Allulose (or xylitol)
• Toasted sesame oil
• Garlic
• Ginger
• Hot pepper flakes
• Xanthan gum
• Chicken thighs or breast, cut into bite-sized pieces
• Sesame seeds and scallions for garnish

Instructions:

1. Prepare the sauce: Combine the tamari, water, sweeteners, sesame oil, garlic, ginger, and hot pepper flakes in a medium saucepan and bring to a boil. Sprinkle the surface with the xanthan gum and whisk vigorously to combine. Continue to boil for 2 to 3 minutes until somewhat thickened. Remove from heat and cool completely.
2. Marinate the chicken: Place the chicken in a bowl and toss with 2/3 of the sauce. Refrigerate for at least 2 hours to marinate. Reserve the remaining sauce for serving.
3. Soak the skewers: If using bamboo skewers, soak them in water for at least an hour to prevent burning.
4. Grill the chicken: Preheat the grill to medium-high and grease the grates to prevent sticking. Thread the chicken onto the skewers. Place the skewers on the grill and brush with the marinating liquid. Grill for 5 to 6 minutes per side, brushing frequently with the marinating liquid, until cooked through.
5. Serve: Remove to a platter and sprinkle with sesame seeds and scallions. Serve with the reserved sauce at the table.

Tips and Variations:

• Appetizer size: Use smaller skewers for an appetizer.
• Oven-baked method: Broil on a broiling rack for about 4 minutes per side.
• Sweetener options: Use any sweetener you like, but brown sweeteners and allulose provide a deeper flavor and sticky quality.
• Skewers: Traditionally made with many parts of the chicken, including gizzards and hearts, along with thigh and breast meat, sometimes with pieces of green onion.

Nutritional Information (per serving):

• Carbs: 1.1g
• Fiber: 0g

5. Keto Hiyashi Chuka (Cold Ramen Salad)

Try hiyashi chuka, a cold ramen salad. Use daikon radish noodles or immi ramen. Adapt the sauce to be keto-friendly.

6. Keto Onigirazu (Sushi Sandwich)

Create a portable sushi sandwich. Fill it with sashimi, leftover chicken yakitori, avocado, spinach, and sesame seeds. Add wasabi for heat or chicken katsu with ponzu and greens for a different flavor.

7. Speedy Keto Sukiyaki

This quick version of low-carb sukiyaki is ideal for a fast dinner. A combination of mirin, sake, and soy sauce make for a delicious sukiyaki sauce, while dashi ups the umami factor. Enoki mushrooms boost your immune system and fill your bowl with essential vitamins and minerals, plus you get an extra bit of protein from eggs.

Read also: Keto Calorie Counting: A Detailed Guide

Keto Okonomiyaki

Okonomiyaki is a savory Japanese pancake typically made with shredded cabbage, eggs, and a mix of meats or seafood, then drizzled with a sweet-savory sauce and creamy Japanese mayo. This keto version provides all the flavors you love, minus the carbs.

Ingredients:

• Shredded cabbage
• Dashi powder
• Psyllium husks
• Cream cheese
• Egg
• Almond flour
• Flax meal
• Baking powder
• Salt
• Bacon
• Mayonnaise
• Sugar-free BBQ sauce (maple brown flavored)
• Ao nori (seaweed flakes)
• Bonito flakes

Instructions:

1. Shred cabbage and place it into a large mixing bowl. Add remaining ingredients.
2. Heat the oil in a large skillet over medium-high heat. Spoon large patties of mixture into the pan, leaving plenty of space to turn them. Cook until crispy and golden, then turn and cook the other side.
3. Mix together the mayonnaise and unseasoned rice vinegar in a small bowl. Load sauce into a squeeze bottle if available.
4. Melt the butter and cream cheese in a mixing bowl. Make sure that they are quite softened. If your house is too cold then feel free to microwave or otherwise heat gently.
5. Add the almond flour, flax meal, baking powder, and salt to the mixing bowl.
6. Stir the dry ingredients into the butter and cream cheese until a smooth batter is formed.
7. Add the egg into the batter and stir until fully incorporated.
8. Mix the cabbage into the batter, being careful that all of the cabbage is thoroughly coated.
9. Cut the bacon slices horizontally into square pieces and fry in the preheated skillet.
10. Once the bacon has crisped up on one side, flip it over. Arrange the bacon as a tight circle in the center of your skillet. Normally the bacon will kick off enough grease that you will not need to add any to your pan, especially if using a nonstick skillet. If you are using a stainless steel skillet then you might want to add a little oil.
11. Spread the okonomiyaki batter over the bacon and form a pancake. I find it helpful to use a silicone spatula because the batter is so sticky.
12. Cover the pancake with a lid and cook for 5-7 minutes. You want the bacon and batter to be browned on the bottom and mostly cooked through before flipping.
13. Once you are ready to flip, use a spatula to loosen it up around the edges. It shouldn't be stuck, but you'll want it to be completely free of the pan before you attempt to flip it. If there is no oil left in the pan then you might want to add a little bit. Once the pancake is loose, then flip it over. If you are having difficulty with one spatula then don't be afraid to use two. If your cake breaks, don't worry too much though because it's going to be covered in toppings anyway.
14. Cover the pan again and allow to cook for an additional 5-7 minutes. Transfer to a plate.
15. Spread the BBQ sauce over the top of the pancake.
16. Then, squeeze on the mayo. You can create whatever pattern you like.
17. Sprinkle on the seaweed and top with bonito flakes.

Variations:

• Seafood Okonomiyaki: Add prawns, squid, or octopus into the batter for a seafood-rich version.
• Cheesy Pancakes: Add grated cheese or haloumi to the mix for a rich, melty texture.
• Veggie Medley: Add veggies like zucchini or mushrooms.
• Spicy Kick Korean Pancakes: Add kimchi into the batter for a tangy and spicy twist.

Other Keto Japanese Cuisine-Inspired Recipes

• Japanese Kani Salad: Uses real crab meat and kelp noodles to keep it low carb.
• Japanese Sunomono Salad: A tangy and sweet side dish with just 3g net carbs.
• Naruto Rolls: Sushi rolls made pretty and rice-free with only 3 ingredients.
• Soy Wrapped Spicy Salmon Sushi Rolls: Needs only 5 ingredients and 10 minutes to prepare.
• Low-Carb Cauliflower Sushi: High in nutrient content, gluten-free, and grain-free.
• Keto Tsukune Japanese Chicken Meatballs: Enjoy 3 skewers with only 1g net carbs per skewer.
• Keto Takoyaki: Substitute wheat batter with almond flour for a healthier and low-carb version.
• Keto Tonkatsu: A Japanese pork cutlet breaded with crushed pork rinds.
• Keto Gyoza: Uses Mozarella cheese for dough making it even more delicious.
• Keto Chicken Ramen: A filling lunch with minimal carbs.

Keto Hibachi Steak

Hibachi is cooking meat, vegetables, seafood, noodles, and rice over super-high heat on a flat and hot grill. To make it keto-friendly, avoid mirin (rice wine) and use a granular sweetener like classic Lakanto in the sauce.

Instructions:

1. Make the sauce by combining soy sauce (or tamari), rice wine vinegar, and a granular sweetener.
2. Melt butter in a cast iron pan over medium-high heat.
3. Add garlic paste and sauté for a few minutes, stirring frequently.

Keto Chicken Karaage

Karaage is a Japanese preparation of small pieces of protein (typically chicken, pork, or seafood) that are marinated and then coated in flour, potato starch or corn starch and deep fried. This keto chicken karaage features a crispy, delicious coating and a sweet and spicy sauce.

Ingredients:

• Boneless, skinless chicken thighs (preferred) or breast
• Ginger
• Garlic
• Soy sauce
• Potato starch
• Psyllium husk powder
• Lard, peanut oil, or avocado oil for frying
• Sriracha dipping sauce or sweet chili dipping sauce

Instructions:

1. Marinate the chicken in a mixture of ginger, garlic, and soy sauce.
2. Transfer a few pieces of chicken at a time into the breading (potato starch and psyllium husk powder), and turn to coat.
3. Fry the chicken in lard, peanut oil, or avocado oil until golden brown and crispy.
4. Serve with Sriracha dipping sauce or sweet chili dipping sauce.

Read also: Magnesium Supplements for Keto

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