Keto Vietnamese Food Guide: Enjoying Authentic Flavors While Staying Low-Carb

Can you enjoy Vietnamese food while following a ketogenic diet? Absolutely! Vietnamese cuisine, with its emphasis on fresh herbs, vegetables, and flavorful proteins, can be surprisingly keto-friendly. The key is understanding where carbohydrates tend to hide and making smart choices to build meals that align with your low-carb goals.

Keto focuses on keeping carbs low enough to stay in ketosis. Most people aim for about 20-50 grams of net carbs per day (net carbs = total carbs minus fiber and sugar alcohols). Protein is moderate.

Understanding the Carb Culprits in Vietnamese Cuisine

The primary sources of carbohydrates in Vietnamese food are rice and rice noodles. Rice flour also appears in batters, rice paper, and some sausages. Many broths, dressings, and marinades include a bit of sugar for balance.

• Rice and Noodles: These are the backbone of many Vietnamese dishes, but they are high in carbs.
• Rice Paper: Used in fresh spring rolls, rice paper is made from rice flour and contributes significantly to the carb count.
• Sweet Sauces: Many Vietnamese sauces, such as hoisin and some versions of nước chấm (dipping sauce), contain added sugar.

Keto-Friendly Vietnamese Dishes and How to Order Them

With a few modifications, you can savor the authentic flavors of Vietnam while staying within your keto macros. Here's a guide to some popular dishes and how to order them:

Pho

Phở is famous for its aromatic broth, herbs, and thinly sliced beef or chicken.

Read also: Easy Low-Carb Cheese Crackers

• Order: “Phở, no noodles."
• Ask: If the broth has added sugar. Many shops add a small amount (like rock sugar).
• Skip: Hoisin and sweetened sriracha.
• Bonus: Some places will add extra veggies (shredded cabbage or zucchini) if you ask.

For a quick and easy keto pho at home, consider this recipe:

Quick & Easy Vietnamese Pho## Ingredients:

• 8 cups beef broth (1.9 L/ 2 quarts) - you can make your own
• 1 medium white onion, quartered (110 g/ 4.2 oz)
• 1 piece ginger root, 4-inch, peeled (36 g/ 1.3 oz)
• 2 cloves garlic, crushed
• 1 tbsp fish sauce
• 1 tbsp coconut aminos
• 1 pound eye of round (beef), thinly sliced (450 g)
• 2 packages Shirataki noodles, (400 g/ 14.1 oz)
• Optional Toppings:
  • sliced green onion
  • sliced jalapeno
  • bean sprouts
  • mixed herbs (basil, mint, cilantro)
  • hot sauce (Sriracha) - you can make your own
  • lime

Instructions:

1. Place the beef in the freezer for 20 minutes to make it easier to slice.
2. Under a broiler or over a gas flame char the onion and ginger for 5-7 minutes until they just start to blacken.
3. Set the pot over medium high heat and bring to a boil.
4. Reduce to a simmer and cook 30 minutes.
5. Prepare your toppings and noodles.
6. 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.

Vietnamese Salads

Vietnamese salads are crunchy and herb-packed.

• Ask: For fish sauce-lime-garlic-chili dressing without sugar.

Vietnamese-style cold salad is always low-carb, and contain elements like thinly sliced cabbage, lotus-plant stems, or shredded banana leaves.

Bò Né

Consider a Bò né-style plate with steak, sunny-side-up eggs, and butter.

Bun Bo Hue

Bun Bo Hue is an authentic Vietnamese beef noodle soup that’s incredibly delicious, packed full of fun, amazing ingredients.

Read also: Keto Calorie Counting: A Detailed Guide

For Keto, we omit the fruit.

Bun Bo Hue (roughly pronounced boon-bôh’-hué’) is a Vietnamese noodle dish that originated in the city of Huế, a former capital of Vietnam. The authentic soup is surprising in rich flavors and utterly delicious! Made with a variety of vibrant ingredients, you’ll choose from pineapple or apple, beef, pork, spicy ingredients (ginger OR chilies) and even a little optional sweetener, all served with heaping noodles, meat and garnished with fresh herbs.

Bun Bo Hue (Paleo, Whole30, Keto, AIP, Gluten-free, GAPS, Vegan option)## Ingredients:

• 6 zucchini for zoodles, OR 6 servings of your favorite noodles (If you're serving fewer people, just prepare as many noodles as you'll need for this meal, and then you'll have leftover broth.) These ramen are a really good choice, or see the main post for more options.
• 4 to 5 cups Bun Bo Hue stock vegetables and optional fruits, chopped: daikon radish, mushrooms (sliced), the whites of green onions, peeled Granny Smith apples and pineapple. For Keto, use radish and mushrooms only. On VAD, use mushrooms and apples only.
• 3 cups Meat Stock (<- See link for how-to make it so fast. Make stock with meaty bones. Great to make ahead, too.) To make meat stock and Bun Bo Hue Stock together, simply add 1-½ to 2 pounds meaty bones (on top of the produce), 3 cups additional water and 2 teaspoons additional sea salt to your veggie stock pot, and cook as outlined below; then remove bones to use/serve.
• ¾ to 2 pounds steak or sausages (depending on your budget, you can go all out and buy 2 big steaks, or you can just fry up one package of sausages, or both) For steaks, choose top sirloin or filets or any other cuts you prefer. In the photos, I used top sirloin and filet mignon + sausages.
• 2 cups water
• 1-½ cups mung bean sprouts optional (omit for AIP and VAD)
• ½ bunch cilantro (fresh), Thai basil or fresh mint (for VAD), sliced or chopped
• 2 teaspoons sea salt
• 3 inch nub fresh ginger root
• optional traditional ingredients for garnish : chile paste (not for AIP/VAD), banana blossom, sliced raw white onion, lime wedges, sliced green onions' greens
• 2 Tablespoons coconut sugar optional (For Keto, replace it with low carb brown sugar. Omit for GAPS.)
• 2 Tablespoons fish sauce optional (omit for VAD)
• 2 to 4 drops lemongrass essential oil (This makes the best tasting broth and is very easy to keep in the pantry, but if you prefer, you may also use fresh: 3 to 4 stalks lemongrass; see Notes below for how-to.)

Instructions:

1. Make Bun Bo Hue Stock on the stove top or in the Instant Pot: Fill pot with 4 cups total of chopped vegetables and fruits. Choose from: daikon radish, mushrooms, the whites of green onions, peeled Granny Smith apples and pineapple. (For Keto, don't use the onion or fruits. On VAD, use only mushrooms and apples.) Add the 2 cups water and 2 teaspoons sea salt.For Stove Top, bring to a boil, then reduce heat, and simmer over medium-low heat, covered, for 30 minutes. With Instant Pot, seal lid. Press "Manual" button, and adjust time to 10 minutes. (Watch stove top version: don't let it boil or the water evaporate. Add more water if needed. You want 5 cups liquid and solids when the stock is done cooking.)
2. Vegetable Toppings: While the stock cooks, prepare the vegetable toppings: Wash and chop fresh cilantro. (Use fresh mint for VAD.) Grate fresh ginger (allow up to 2 teaspoons ginger for each person you're serving.)
3. Meat: Pan-fry steaks and/or sausages, then keep them warm. To pan-fry, heat 2 tablespoons fat of choice (butter {or avocado oil for AIP}) in large skillet over medium-high heat. Add steaks, and sprinkle generously with sea salt. Reduce heat to medium, and fry for 5 to 8 minutes on each side, or longer for thicker steaks/sausages. Sprinkle second side with sea salt while cooking. Thick steaks will need as long as 10 minutes per side. Cut one open as needed to check for the doneness you like. (Medium rare is most delicious and nutritious.)
4. Noodles: For zoodles - Bring pot of water to a boil. Cook only 1 to 2 minutes, then rinse with cold water and set aside. For gluten-free or low carb noodles - Follow package instructions. Drain and rinse with cold water. Set aside.
5. When veggie stock is done cooking, turn off heat, remove lid (carefully release the pressure first if using Instant Pot). Add meat stock (omit for vegan), optional fish sauce (omit for vegan) and coconut sugar, lemongrass oil and give it a stir. Taste to see if you want more lemongrass. (Remember, grated ginger will also be stirred in.)
6. Fill each bowl with noodles. Top with at least 2 ladles of hot broth, including solids of delicious cooked veggies or fruits.
7. Garnish each bowl with slices of steak and/or sausages, grated fresh ginger, fresh herbs, optional mung bean sprouts (not AIP) and other optional veggies or chile paste (not for AIP or VAD).

Dishes to Avoid or Modify

• Classic fresh spring rolls (gỏi cuốn): These include rice paper and rice vermicelli inside-too many carbs.
• Many stir-fries: These are thickened with cornstarch and sauced with oyster sauce.
• Bánh mì: The baguette is the issue.
• Vermicelli bowls (bún): Skip the vermicelli and double the greens and protein.
• Bánh xèo: Traditional bánh xèo uses rice flour in the crêpe, making it high in carbs.
• Sauces like hoisin and oyster sauce: Hoisin is sugary; avoid it.
• Vietnamese coffee: Skip condensed-milk coffee. If the café can make black coffee (hot or iced), you can add a splash of cream if available.

Tips for Ordering Keto Vietnamese Food

• Clear, friendly requests go a long way. Smile, be polite, and explain you’re avoiding sugar and starch.
• Focus on protein, herbs, and greens. Build your meals around these elements.
• Season with lime, chili, garlic, and fish sauce. These are great keto-friendly flavor enhancers.
• Skip the rice, noodles, rice paper, and sweet sauces. Be mindful of these common carb sources.
• Home cooking gives you total control over sugar and starch. Experiment with keto-friendly Vietnamese recipes at home.
• Be wary of meals cooked in sauce. These are generally not a good choice in restaurants for low-carb or keto-style eating.

Keto Vietnamese Food: Common Questions

• Is fish sauce (nước mắm) keto? Pure bottled fish sauce (just anchovies and salt) is essentially zero carb. The dipping sauce version (nước chấm) usually contains sugar.
• Is phở broth keto? The broth itself can be very low carb, but some restaurants add a bit of sugar. Ask for no sugar, and order without noodles.
• Are bean sprouts okay on keto? In typical garnish amounts, yes-bean sprouts are relatively low in net carbs.
• Are peanuts allowed? Many people include peanuts in moderation on keto. A sprinkle on salads or lettuce wraps adds fat and crunch.
• Can I eat gỏi cuốn (fresh spring rolls)? Standard rolls with rice paper and vermicelli are too high in carbs.
• Are vermicelli bowls (bún) possible on keto? Yes-skip the vermicelli and double the greens and protein.

Cooking Keto Vietnamese Food at Home

Home cooking gives you total control over ingredients and allows you to create delicious, keto-friendly versions of your favorite Vietnamese dishes.

• Keto phở: Simmer beef or chicken bones with ginger, charred onion, star anise, cinnamon, cloves, coriander seed, and fish sauce-no sugar needed.
• Sugar-free lemongrass grilled pork: Marinate pork shoulder or belly with fish sauce, garlic, lemongrass, black pepper, and a keto sweetener if you want a hint of caramelization.

Tofu & Tempeh

Tofu is moderate in carbs; many people include it on keto in modest portions.

Read also: Magnesium Supplements for Keto

tags: #keto #vietnamese #food #guide