Keto Asian foods

From WikiMD's Food, Medicine & Wellness Encyclopedia

  • The vast continent of Asia, with its rich culinary heritage, offers a plethora of dishes that can be adapted to fit the principles of the keto diet. By focusing on low carbohydrate content and high fats, we can relish the authentic flavors of Asian cuisines while adhering to keto guidelines. Dive into this exploration of keto-friendly Asian dishes, with detailed recipes for some of the most popular items.
Peking Duck, in a restaurant in Peking
Chicken satay
Egg curry
Paneer butter masala
Turkish coffee
Garlic chicken
Ginger chicken
Chicken tikka
Chicken adobo
Egg drop soup
Chicken curry
Spanakopita
Tuna tartar
Edamame
Gyoza
Egg rolls
Shrimp dumplings
Thai green curry paste
Israeli salad
Vietnamese spring rolls

East Asian[edit | edit source]

  • China:
  • Keto Peking Duck: Traditionally roasted duck served without the sugary glaze or pancakes.
  • Cauliflower Fried Rice: Replacing traditional rice with cauliflower, stir-fried with vegetables and proteins.
  • Keto Hot and Sour Soup: The tangy and spicy broth without cornstarch.
  • Stir-fried Bok Choy with Garlic: A simple, flavorful side dish.
  • Recipe: Cauliflower Fried Rice

Ingredients:

  • 1 head of cauliflower, grated
  • 1 egg, beaten
  • 2 tablespoons of sesame oil
  • 1/4 cup green onions, chopped
  • 2 cloves garlic, minced
  • Soy sauce (or a keto alternative) to taste
  • Optional: Shredded chicken, shrimp, or other protein

Instructions:

  • Heat sesame oil in a large pan.
  • Sauté garlic until fragrant.
  • Add the cauliflower and stir-fry until slightly browned.
  • Push the cauliflower to the side and pour the beaten egg. Scramble it.
  • Mix everything and add the green onions and protein.
  • Season with soy sauce and serve.

Japan[edit | edit source]

Sashimi
  • Sashimi: Fresh slices of raw fish.
  • Keto Tempura: Using almond or coconut flour for battering vegetables and seafood.
  • Shirataki Noodles with Soy and Ginger: Near zero-carb noodles made from konjac root.
  • Chawanmushi: A savory egg custard with seafood or chicken.

Korea[edit | edit source]

Spicy Pork Bulgogi
  • Keto Bulgogi: Marinated and grilled beef or pork without the sweetened sauce.
  • Kimchi: Fermented cabbage, a staple in Korean cuisine.
  • Keto Japchae: Using shirataki noodles instead of sweet potato noodles.

Southeast Asian[edit | edit source]

Thailand[edit | edit source]

  • Tom Yum Goong: Spicy shrimp soup without added sugars.
  • Thai Grilled Chicken (Gai Yang): Chicken marinated in a mixture of herbs and spices.
  • Green Curry with Chicken: Made with coconut milk, chicken, and vegetables.

Vietnam[edit | edit source]

  • Keto Pho: Beef or chicken noodle soup using zoodles (zucchini noodles) or shirataki noodles.
  • Grilled Pork (Bun Thit Nuong): Minus the sugary marinade and served without vermicelli.
  • Recipe: Keto Pho

Ingredients

  • 200g beef slices
  • 4 cups beef bone broth
  • 2 star anise
  • 1 cinnamon stick
  • 1 cardamom pod
  • 1 clove
  • 1 sliced onion
  • 2 tablespoons fish sauce
  • Shirataki noodles
  • Fresh herbs (basil, cilantro) for garnish

Instructions

  • In a pot, simmer the bone broth with star anise, cinnamon, cardamom, clove, and onion for about 30 minutes.
  • Add fish sauce to taste.
  • Prepare shirataki noodles as per the package.
  • In a bowl, place the noodles, top with beef slices, and pour the hot broth.
  • Garnish with fresh herbs and serve.
  • Indonesia:
  • Satay: Grilled skewered meat served with a rich peanut sauce (minus sugar).
  • Keto Gado-Gado: Mixed vegetables with a creamy peanut dressing.

South Asian[edit | edit source]

India[edit | edit source]

  • Keto Butter Chicken: Creamy tomato-based curry with chicken.
  • Paneer Tikka: Spiced, skewered, and grilled Indian cheese.
  • Keto Biryani: Using cauliflower rice instead of basmati, layered with spiced meat.

Pakistan[edit | edit source]

  • Keto Nihari: Slow-cooked beef stew without flour.
  • Keto Seekh Kebabs: Minced meat skewers with spices.
  • Recipe: Keto Butter Chicken

Ingredients

  • 500g chicken pieces
  • 1 cup heavy cream
  • 2 tablespoons butter
  • 2 tablespoons tomato paste
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • 2 teaspoons garam masala
  • Salt to taste
  • Fresh cilantro for garnish

Instructions:

  • In a pan, melt the butter and sauté garlic and ginger until fragrant.
  • Add the chicken and brown on all sides.
  • Mix in the tomato paste, garam masala, and salt.
  • Pour the heavy cream and let it simmer until chicken is cooked and sauce thickens.
  • Garnish with cilantro and serve.



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Contributors: Prab R. Tumpati, MD