Madeleine Hull
Budae Jjigae, also known as Korean Army Stew, is a popular dish in Korea. It is a soup or stew made with meat, seafood, vegetables, and noodles. While it is typically high in carbohydrates, some people have created low-carb versions of the dish that are suitable for a keto diet. These keto-friendly versions often substitute cauliflower rice or Konjac noodles for the traditional ramen or rice, and leave out the Mirin, a rice wine with a relatively high carbohydrate content.
| Characteristics | Values |
|---|---|
| Carbohydrates | 46g |
| Fiber | 5g |
| Sugar | 9g |
| Protein | 36g |
| Sodium | 3096mg |
| Cholesterol | 102mg |
| Potassium | 1267mg |
| Calories | 643 |
| Fat | 36g |
| Keto-friendly | Yes, with modifications |
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What You'll Learn
Low-carb alternatives to ramen
Ramen is typically made with wheat or rice noodles, which are high in carbohydrates. However, there are several low-carb alternatives that can be used to make keto-friendly ramen. Here are some options:
- Shirataki Noodles: Also known as miracle noodles, these noodles are made from the Japanese konjac yam or glucomannan, a fiber derived from the konjac root. They are translucent, gelatinous, and have a jellyfish-like consistency that may be off-putting to some. They also have a slight fishy smell, which can be removed by rinsing them in cold water before preparation. Shirataki noodles are a good source of fiber and have less than 1 gram of net carbs per 100 grams.
- Immi Ramen Noodles: Immi offers the world's first low-carb, high-protein instant ramen noodles. They are vegan, chewy in texture, and taste great without the high carb load.
- Konjac Noodles: Konjac noodles are a type of shirataki noodle that are white in color and made from glucomannan fiber. They are also available on Amazon and in well-stocked supermarkets. Konjac noodles are a good low-carb alternative as they contain less than 1 gram of net carbs per 100 grams.
- Kelp Noodles: Kelp noodles are made from ground kelp (brown seaweed) mixed with water and sodium alginate. They are translucent, relatively neutral in taste, and have a similar carb count to konjac noodles.
- Cauliflower Rice: For a ramen dish without noodles, cauliflower rice can be used as a low-carb base.
In addition to these noodle alternatives, there are other ways to make a low-carb ramen dish. Here are some suggestions:
- Use low-carb vegetables such as bok choy, green onions, and mushrooms.
- Include healthy fats like avocado oil and olive oil.
- Add high-quality protein sources such as beef, pork, chicken, and eggs.
- Use coconut aminos instead of soy sauce to keep the dish soy-free while still adding umami flavor.
- Incorporate fish sauce for a rich, savory taste.
- Opt for beef, chicken, or bone broth for added flavor.
- Top with optional ingredients like soft-boiled eggs, crunchy vegetables, or lime wedges.
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Carb count of onions
While I could not find specific information on whether you can eat budae jjigae on keto, I did find a recipe for low-carb Korean budae jjigae. The recipe suggests using konjac noodles instead of ramen, or cauliflower rice as a substitute for rice. It also recommends leaving out the mirin, a rice wine that is high in carbs.
Now, let's talk about the carb count of onions, a staple food in many cuisines. Onions are bulb-shaped vegetables that grow underground and are commonly used as a flavouring or side dish. They can be consumed in a variety of ways, including raw, baked, boiled, grilled, fried, roasted, sautéed, or powdered.
In terms of their carbohydrate content, the amount of carbs in onions can vary depending on the type and quantity consumed. Here is a breakdown of the carb count for different types of raw onions:
White, yellow, or red onions (1 cup raw): 14.9g total carbs, 12.4g net carbs, 0.2g fat, 1.8g protein, and 64 calories.
It's important to note that onions are a good source of vitamins and minerals, including vitamin C, folate (B9), vitamin B6, and potassium. They also contain antioxidants and sulfur compounds, which offer additional health benefits. However, onions are high in a type of fiber called fructans, which may cause digestive problems for some individuals.
When it comes to keto-friendliness, onions can be a bit tricky. While they do contain carbohydrates, the amount can vary depending on the type of onion and the portion size. As a general guideline, it's recommended to choose smaller onions and limit your consumption to fit within your daily carb allowance for keto. Additionally, green onions or scallions tend to have a lower carb content compared to bulb onions, so they might be a better option for keto-friendly recipes.
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Kimchi brands
While budae jjigae is not strictly keto-friendly, there are some low-carb alternatives to the traditional recipe. For instance, you can replace ramen with Konjac noodles or cauliflower rice. You can also leave out the mirin, a rice wine that is high in carbs.
Now, let's talk about kimchi brands. While nothing beats homemade kimchi, there are several store-bought brands that come close. Here are some popular options:
Jongga
Jongga is a popular kimchi brand that offers a variety of kimchi options, including sliced and whole cabbage versions. Korean chefs and food professionals praise Jongga for its traditional and well-fermented flavor, which is perfect for those who enjoy a strong, mature taste.
Mother-in-Law's
Mother-in-Law's kimchi is known for its intense acidity and spiciness. While some people love it, others find it too overpowering and unbalanced. It is also on the expensive side for the amount you get.
Surasang
Surasang's kimchi is a good option for those who prefer a milder flavor. It is also vegan, which is uncommon among kimchi brands that often use anchovies and other seafood ingredients. However, it may not satisfy those who crave a crisp texture in their kimchi.
H Mart's In-House Brand
H Mart's in-house kimchi brand is known for its quality, but it tends to be on the expensive side.
Bibigo
Bibigo is a readily available brand that offers an acceptable option if you cannot find the above-mentioned brands. It is a bit sweeter than Jongga.
Other Mentions
Other brands worth considering include Pulmuone, Seoul Vegan Original Kimchi, and All Natural Sunka's Medium Spicy Kimchi.
Remember, the best kimchi brand for you will depend on your personal preferences for flavor, texture, and spice level.
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$28.47 $29.99
Keto-approved hot dogs
Budae Jjigae is a Korean stew or soup made with meat, seafood, and vegetables. It is seasoned with gochujang, a Korean red pepper paste. While it is typically made with ramen, a keto-friendly version can be made using Konjac noodles or cauliflower rice instead.
Now, let's talk about keto-approved hot dogs. Eating keto doesn't mean you have to give up on this classic food. Hot dogs can be a simple, delicious, and affordable source of protein on a ketogenic diet. Here are some tips and recommendations for choosing and enjoying keto-approved hot dogs:
Choosing Keto-Friendly Hot Dogs:
- Meat Quality: When shopping for keto hot dogs, look for quality meats without unnecessary added preservatives, fillers, and sugars. Avoid ingredients like nitrates, MSG, gluten, and other hidden carbs.
- Recommended Brands: According to taste tests, some keto-friendly hot dog brands include Applegate Naturals, Hebrew National, and Oscar Meyer. Applegate Naturals uses 100% grass-fed and humanely raised beef with no antibiotics, and it has zero carbohydrates.
- Nutritional Information: Pay attention to the nutrition information on the package. A single hot dog typically contains 1-4 grams of net carbs. Choose options with lower carb counts to fit your macros.
Keto-Friendly Toppings and Buns:
- Toppings: Be mindful of hot dog toppings as they can add hidden sugars. Store-bought ketchup and relish can be high in sugar. Instead, opt for toppings like mustard, mayo, sauerkraut, or minced pickles.
- Buns: Most store-bought hot dog buns are full of carbs. You can skip the bun altogether, wrap your hot dog in lettuce, or try keto-friendly bun recipes. Keto hot dog buns can be made with ingredients like mozzarella cheese, cream cheese, and eggs, resulting in soft and fluffy buns with a golden crust.
Keto Hot Dog Recipes:
- Keto Bratwurst and Sauerkraut: A classic combination with only 3.7g net carbs per serving.
- Tofu "Hot Dogs" with Sautéed Onions and Sauerkraut: A vegan and vegetarian option with 6.5g net carbs per serving.
- Sausages with Baby Kale and Mustard Sauce: A flavourful option with 9.7g net carbs per serving.
- Sautéed Chicken Sausages with Red Bell Peppers: A tasty choice with 5.6g net carbs per serving.
- Hot-Dog Soup: This recipe calls for keto hot dogs, sauerkraut, mustard, and seasonings. It has 7.3g net carbs per serving.
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Nutritional information
Budae Jjigae, or Korean Army Stew, is a popular dish that originated in the early 1950s after the Korean War when food was scarce, and Koreans supplemented their diet with surplus processed foods from US military bases. It is typically made with processed meat, such as spam and sausages, canned baked beans, sliced cheese, and ramen noodles.
The nutritional content of Budae Jjigae will vary depending on the specific ingredients and quantities used, but a typical serving of this stew contains approximately 643 calories, 36g of fat, 46g of carbohydrates, 5g of fibre, 9g of sugar, and 36g of protein. It is also high in sodium, containing around 3096mg, and has a cholesterol content of 102mg and a potassium content of 1267mg.
To make this dish keto-friendly, several substitutions can be made. Instead of ramen noodles, Konjac or shirataki noodles are a good alternative, and cauliflower rice can be used in place of regular rice. Leaving out the Mirin, a rice wine used for flavouring, will also reduce the carb content.
Some recipes for keto-friendly Budae Jjigae include Spam, mushrooms, tofu, shiitake angel hair noodles, and kimchi. Kimchi, a staple Korean side dish, can be made at home to control the carb content, or store-bought kimchi without MSG and containing fish sauce can be used.
Budae Jjigae can be adapted to fit within a keto diet, but it is important to be mindful of the carb content of certain ingredients and make substitutions where necessary.
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Frequently asked questions
Yes, you can eat Budae Jjigae on keto. However, you may need to make some substitutions to make it keto-friendly.
Budae Jjigae, also known as Korean Army Stew, is a popular hot pot dish in Korea. It is a fusion stew that incorporates American-style processed food such as spam, sausages, canned baked beans, and sliced cheese.
Instead of using ramen noodles, you can use Konjac or shirataki noodles, which are keto-friendly. If you don't want to use noodles at all, you can use cauliflower rice or simply enjoy the dish as a soup on its own. Additionally, you can leave out the Mirin, a rice wine that is higher in carbs.
Yes, Kimchi Jjigae can also be made keto-friendly. You can find recipes and suggestions on forums such as r/ketorecipes and r/keto on Reddit.
You can find keto-friendly ingredients for Budae Jjigae at your local Korean grocery store or Asian supermarket. Some common ingredients that you may need to purchase include Konjac noodles, cauliflower rice, gochujang (Korean red pepper paste), and kimchi.
