Mussels And Keto: A Match Made In Heaven?

Mussels are a type of shellfish that can be included in a keto diet, but in moderation. While most types of shellfish are keto-friendly due to their low carb content, mussels tend to have a slightly higher carb count. A 100-gram serving of mussels contains 3.7 grams of net carbs, 2.2 grams of fat, 11.9 grams of protein, and 86 calories. This means that those following a keto diet will need to be strategic about including mussels in their meals to ensure they stay within their daily macros.

Mussels are keto-friendly

Mussels are a good source of essential micronutrients, including B-complex vitamins, selenium, manganese, phosphorus, and iron. They are also a great source of type I collagen, which is the most abundant protein in the body and is important for hair, skin, and nail health.

When preparing mussels, it is important to clean them thoroughly before cooking. This includes removing any sandy dirt, checking for open shells, and removing the beard. Mussels should also be cooked and eaten fresh, so it is best to buy them the same day you plan to cook them.

There are many keto-friendly recipes that include mussels, such as keto smoked mussels, mussels in white wine and cream, and spicy keto chilli mussels. These recipes typically include other keto-friendly ingredients such as avocado oil, garlic, butter, and cilantro.

Nutritional benefits of mussels

Mussels are a type of bivalve mollusk that live in both freshwater and saltwater environments. They are a good source of protein and contain low-to-moderate amounts of carbohydrates and fat.

High in Vitamins and Minerals

Mussels are an excellent source of vitamin B12, which is crucial for energy production, forming red blood cells, and supporting immune and cognitive health. They also provide a rare animal-based source of vitamin C, an essential vitamin with antioxidant functions. In addition, mussels are a good source of manganese, selenium, iron, zinc, phosphorus, copper, sodium, magnesium, potassium, and calcium.

Rich in Omega-3 Fatty Acids

Mussels offer almost one gram of omega-3 per 100-gram serving, making them a moderately high source. The omega-3 in mussels is in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are associated with numerous health benefits, including improved cardiovascular health and a reduced risk of adverse cardiovascular events.

High-Quality Protein Source

Mussels and other shellfish are excellent sources of high-quality protein, containing all the essential amino acids. The protein in mussels is easy to digest, so the body can absorb its full benefits. Just three ounces of mussels provides 40% of the daily protein needed by the average person.

Low in Calories

If you are trying to lose weight, mussels are a great option as they are low in calories but packed with nutrients. A 120-gram serving of mussels has only 103 calories, compared to 240 calories for a quarter-pound beef patty.

Sustainable and Eco-Friendly

Mussels are one of the most sustainable choices of seafood. They have minimal impact on the environment as they don't require feed or chemicals, leading to no waste or pollution.

Mussel preparation

Mussels are a great, affordable seafood option that is easier to make than they look. Here is a step-by-step guide on how to prepare them:

Storing

When you get home with mussels, transfer them to a bowl and cover loosely with a wet towel or wet newspaper. This helps to keep the mussels moist while also giving them some air. Store the mussels in the coolest part of your refrigerator, but be sure to cook them the same day.

Freshness Check

Before cooking, check that all the mussels are still fresh and alive. Tap the shell on a hard surface, and if it closes, it's good to eat. If it does nothing, discard it. Mussels should also be discarded if they feel heavy for their size or if they are cracked.

Cleaning

Start by rinsing the mussels in a colander with cold running water (tap water is fine). If you are using wild mussels, they will need to be soaked in a bowl of cold water for about 20 minutes before draining and rinsing. Scrub the mussels gently with a vegetable brush to remove any remaining impurities.

Next, remove the beards (the bristly material sticking out from one side) by pinching the base and pulling it towards the tip of the mussel and then outwards. You can use a towel for leverage, pliers, or tweezers if you have trouble removing the beards.

Cooking

The classic method for cooking mussels is steaming them. Add a small amount of stock, wine, or beer to a hot pan to enhance the flavour. Cover the pan with a lid and wait 5-7 minutes. The mussels should open within this time frame. Once open, they're cooked and ready to eat. Any mussels that don't open should be discarded.

Serving

Mussels have a delicate flavour, so practice restraint when seasoning. They go well with toasted bread for sopping up the broth. Enjoy!

Mussels with keto sides

Mussels are a keto-friendly food, being low in calories and carbs. They are also one of the easiest types of seafood to cook, as they can be steamed, baked, broiled, fried, or even barbecued.

Keto Mussels in a Garlic Cream Sauce

Ingredients:

• 4 tablespoons butter
• 2 shallots, chopped
• 10 cloves garlic, chopped
• 2 pounds mussels in shell
• 1/2 cup white wine
• 1 cup heavy cream
• 1/4 teaspoon thyme, dried
• 1/8 teaspoon dill
• 1/2 teaspoon red pepper flakes
• 1/2 cup parsley, rough chopped

Method:

• Scrub and de-beard mussels in cold running water. Discard cracked shells.
• Melt butter in a large stockpot over medium heat. Add the shallots, red pepper flakes, and garlic and sauté for about 3 minutes, stirring often so the garlic does not burn. They should be softened and fragrant.
• Add wine, turn the heat up to high, and bring to a boil for 3 minutes.
• Add mussels and cover. Steam for about 7 minutes until mussels are open. Scoop out mussels into a bowl.
• Cut the heat to medium, pour in heavy cream, thyme, and dill. Cook for two minutes, while stirring (you can also use an immersion blender).
• Pour over the mussels, garnish with parsley, and serve hot.

Keto Sides for Mussels:

• Cauliflower rice: This low-carb substitute for traditional rice soaks up the broth nicely and pairs well with mussels.
• Keto focaccia: A crusty loaf of keto focaccia bread is perfect for scooping out the curry paste from the dish.
• Zucchini noodles (zoodles): Light and flavorful, they will soak up the broth and make your meal more satisfying.
• Keto naan: A keto flatbread fits perfectly to cherish the curry paste of this dish.
• Grilled asparagus: The slight bitterness of grilled asparagus is a great counterpoint to the spicy mussels.
• Green salad: A simple mixed green salad with a vinaigrette dressing provides a fresh contrast to this seafood dish.

Mussels with keto substitutes

Mussels are a keto-friendly food due to their low-carb content and high nutritional value. They are rich in protein and essential minerals like iron, potassium, and zinc, and they contain a variety of B vitamins, including B-12, which supports nervous system health.

Shrimp

Like mussels, shrimp is low in carbs and can be incorporated into various keto dishes. You can use shrimp in place of mussels in a spicy garlic butter sauce or as an addition to a keto-friendly stir-fry.

Clams

Clams are a good substitute for mussels in soups or stews, or even steamed on their own with garlic and herbs. They are also rich in protein and contain essential minerals.

Scallops

Scallops can be grilled or sautéed and served with a side of low-carb vegetables, just like mussels. They have a slightly higher protein content than mussels but maintain a low-carbohydrate profile.

Keto-friendly recipes with mussels

• Mussel salad with avocado and leafy greens
• Creamy, garlic-infused mussel soup
• Mussel and cauliflower rice paella

Remember, when preparing mussels, it is important to clean them thoroughly before cooking. Rinse them in cold water, remove any sandy dirt, and remove the beard. Also, check if any shells are open and gently close them. If they don't close, discard them.

Frequently asked questions