Japanese Keto Recipes
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I love Japanese food and it is more than just white rice. There are lots of great options for enjoying keto-friendly Japanese food.
You have to tweak a bit of your usual Asian ingredients, like rice, wheat noodles, and soy products that may be just too high in carbohydrates to maintain a 20-gram carbohydrate per daily regiment. When keeping to your keto/low carbohydrate diet you are going to want to stay in your macronutrient proportions of daily calories in a 70% fat, 25% protein, and 5% carbohydrate proportions.
This will enable your body to change from a glucose burner to a stored fat burner.
Your best rice substitute may be making cauliflower rice. Here is a great recipe for cauliflower rice that has worked great for me.
All you need is fresh raw cauliflower that you have pulsed into rice-sized pieces in a food processor. Next, put your rice-sized pieces in a clean towel or gauze to squeeze out any extra moisture.
Heat up a skillet with some keto-friendly oil like olive oil or coconut oil, you only need a tablespoon or two. Lightly fry the cauliflower rice and use it as you would white or brown rice.
Related Article: Italian Keto Recipes
Japanese Pickles Tsukemono
The easiest type, called a shiozuke (literally salt pickling), can be made Keto friendly.
- 1 cucumber
- 1 cup of Napa cabbage
- 1 teaspoon of salt
- 2 small chili peppers
- 1 teaspoon dried seaweed
Wash and cut or slice vegetables as thinly as possible. Choose vegetables that are low in carbohydrates like cucumber, Napa cabbage or other cabbage if that is not available and daikon radish.
You will add salt (I like to use kosher salt) some dried seaweed (the thin twig kind) and chili peppers according to your taste. You can leave out the chili peppers if you do not like things too hot but I encourage you to try a bit as they add a lot to taste.
Mix together in a bowl. Put in a plastic container with a weight like a small plate that fits into the container on top.
Seal the container with a plastic lid. Let sit for at least two hours for the juices to come out of the vegetables and the flavors to intermingle. Store in the fridge.
How about soup?
Keto Egg Drop Miso Soup
Keto Egg Drop Miso Soup is quick and easy. Miso is very healthy and 1 Tablespoon has only 2 net grams of carbohydrates.
Net grams means you subtract the fiber from the carbohydrates because your body does not convert fiber into glucose.
- 2 cups low carb chicken bullion
- 1 Tablespoon coconut or olive oil
- 2 Tablespoons sliced red onion
- 1-2 cloves of garlic minced
- 1 green onion sliced into small circles (Put about a teaspoon aside for garnish)
- 1 red chili or ¼ teaspoon chili paste (more if you like hot)
- 1 tablespoon of miso paste ( only 2 net grams of carbohydrates)
- 2 raw eggs scrambled
- In a saucepan start boiling 2 cups of chicken bullion. Add all ingredients except for the eggs and let them cook together for two to three minutes.
- Turn off the heat. Whisk the eggs and pour them into the soup.
- Continue to whisk as the eggs cook. Garnish with green onion slices and serve immediately.
- The Japanese love stir-fried and grilled meats. Yakiniku means grilled beef in Japanese.
- Grill your meat and cut it into small slices that you could gracefully pop into your mouth with chopsticks. The following low carb keto dipping sauce is wonderful and flavorful.
I found this recipe on lowcarbasian.com and tweaked it because I don’t like bonito flakes. Yakitori is similar to teriyaki, while yakiniku is more sesame based.
Soy sauce is not a keto-friendly ingredient according to Keto Summit. However, a bit of soy sauce is not going to kick you out of ketosis, especially if you are using it as a dipping sauce and not smothering your meat in it.
Coconut aminos may be a better alternative.
Yakitori Sauce for Grilled Chicken or Beef
- 2 tablespoons soy sauce or coconut aminos
- 3 tablespoons Japanese sake (rice wine)
- 1 tablespoons monk fruit/ or erythritol like Swerve – be aware that 1 tablespoon has 4 grams of carbohydrates
- 1 garlic clove minced
Directions: Mix the ingredients together and use as a dipping sauce
Yakiniku Dipping Sauce
- 2 Tablespoons Japanese sake
- 3 tablespoons Soy Sauce or coconut aminos
- 1 tablespoon monk fruit or erythritol powder like Swerve
- 1 clove garlic minced
- 1 tablespoon sesame oil
- ½ tablespoon white or apple cider vinegar
Directions: Mix together and use as a dipping sauce
So the Japanese also love cheesecake. Their cheesecake is more like eating a light fluffy souffle that has a taste of cream cheese.
It originated in Hakata, Japan in 1947. It has a less sweet flavor and fewer calories than regular cheesecake.
Grease a souffle pan with butter and put baking paper around and at the bottom. Butter the paper a bit as well.
Check out How To Make Japanese Cheesecake https://youtu.be/Qn_JYHm57D0 I modified this recipe to make it keto-friendly.
Separate 6 eggs and refrigerate egg whites
In the top of a double boiler put:
- 300 (10.6 ounces) grams cream cheese.
- 60 grams or ¼ cup unsalted butter.
- 4 Tablespoons monk fruit powder or erythritol powder (may need a bit less depending on your preference).
- 200 ml heavy whipping cream.
Then whisk in the 6 egg yolks one at a time, thoroughly.
Add 1 tablespoon of zest of a lemon and the juice of half a lemon.
- 1 teaspoon vanilla extract.
- A pinch of salt.
Whisk with a hand blender the egg whites with a pinch of salt until stiff but not dry, and gently fold into the egg yolk mixture. Pour into the souffle pan.
Prepare a water bath for your oven and bake the souffle pan (I put aluminum foil around my souffle pan before putting it in the water bath so the bottom does not get soggy) and bake at 320 degrees for 35 minutes and 300 degrees for an additional 30 minutes.
Let cool and serve. Some recipes call for wheat flour or almond flour but I just left it out and it worked for me.