Milly Gaines
Chow mein is a noodle dish, and noodles are typically high in carbohydrates. However, it is possible to make keto-friendly chow mein by substituting traditional noodles with low-carb alternatives. Some popular options include shirataki noodles, kelp noodles, and konjac noodles. Additionally, some keto recipes replace noodles with bean sprouts or cabbage to add crunch and texture to the dish. While these substitutions may not taste exactly like traditional chow mein, they can be a satisfying and healthy alternative for those following a ketogenic diet.
| Characteristics | Values |
|---|---|
| Noodles | Shirataki, Kelp, Konjac, or Cabbage |
| Sauce | Soy Sauce, Coconut Aminos, Fish Sauce, Peanut Oil, Chicken Broth, Oyster Sauce, Arrowroot, Sweetener |
| Vegetables | Onions, Peppers, Cole Slaw, Carrots, Celery, Bean Sprouts |
| Protein | Chicken |
| Other Ingredients | Rice Vinegar, Sesame Oil, Garlic, Ginger, Sambal Oleek |
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What You'll Learn
Keto-friendly noodle alternatives
Chow mein is a noodle dish, so to make it keto-friendly, you'll need to swap out the noodles. Shirataki noodles are a popular choice for keto noodle alternatives, as they are low-carb and can be stir-fried, improving their texture.
There are several other keto-friendly noodle alternatives you can use:
- Spiralized vegetables: Zucchini, carrots, turnips, beets, and cucumbers are popular options, and spiralizers are readily available wherever kitchen gadgets are sold. These vegetable noodles are much lower in carbs and provide fiber, vitamins, and minerals.
- Spaghetti squash: This starchy vegetable can be baked, boiled, or microwaved, and its flesh can then be separated into strings that resemble spaghetti noodles. It has just 20% of the carbs of regular pasta and is rich in vitamins A, C, E, K, and most B vitamins.
- Mung beans: Fresh mung beans are a great low-carb option, with only 32 calories and 6 grams of carbs per cup. However, avoid mung bean vermicelli or glass noodles, which are high in carbs.
- Cabbage: This simple substitute is low in carbs and high in vitamin C, vitamin K, and folate. Thinly sliced cabbage can be used in place of noodles in pad thai or lo mein.
- Portobello mushrooms: These have an umami flavor and chewy texture, making them a popular meat alternative for vegetarians and vegans. They are also a great low-carb option for pasta substitutes, with only 15 calories and 2 grams of carbs per mushroom cap.
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Sugar alternatives
While on a keto diet, it is important to limit your carb intake and reduce your sugar consumption. This can make it challenging to sweeten foods and drinks. However, there are several sugar alternatives that can be used on a keto diet.
Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is part of the sunflower family. It is lower in calories and carbohydrates than table sugar and can be used anywhere sugar is used. Monk fruit sweetener is another option that is 100-250 times sweeter than regular sugar and contains no calories or carbs. It can also help manage blood sugar levels by stimulating the release of insulin. However, be sure to check the ingredients label as monk fruit extract is sometimes mixed with sugar or other sweeteners, which can alter the calorie and carb content. Other sugar alternatives that can be used on a keto diet include erythritol, yacon syrup, sucralose, xylitol, and allulose.
When choosing a sugar alternative, it is important to avoid high-fructose sweeteners such as agave syrup, which can have adverse effects on weight and health. It is also important to be cautious of non-caloric sweeteners, as they can promote sugar cravings for some people. Additionally, while some sweeteners are marketed as having a "low glycaemic index", they may still negatively impact weight and health.
It is always recommended to consult a healthcare provider before starting a keto diet or using sugar alternatives.
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Vegetable substitutes
When making keto chow mein, the main swap is the noodles. Shirataki noodles are a great substitute as they are low-carb and virtually flavourless, so they soak up all the flavours of the dish.
Chow mein is a versatile dish, and you can add whatever vegetables you like. The key is to cut them into long, thin shapes so they blend with the noodles and are easy to pick up with chopsticks. Good options include broccoli, zucchini, snap peas, cabbage, carrot, pak choi, bell peppers, sliced onion, green onion, and garlic.
If you want to make a vegetable lo mein, a similar dish, you can toss cooked egg noodles with pre-stir-fried vegetables and protein. Lo mein typically includes sturdier veggies like broccoli, bell peppers, zucchini, and carrots, with some onion, green onion, and garlic for extra flavour.
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Meat substitutes
For those on a vegan or vegetarian ketogenic diet, finding gluten-free, low-carb meat substitutes can be challenging. Here are some meat substitutes that can help you stick to a ketogenic and vegan or vegetarian diet:
Tofu, Seitan, and Tempeh: These are excellent sources of protein and are versatile in cooking. Seitan, for instance, is about 75% protein, 14% carbs, 2% fat, and 99% gluten. Tofu and tempeh are also high-protein, low-carb options.
Soy Curls: If you are okay with soy and dietary fiber, soy curls are a dried form of tofu with a different texture and shape. They are shelf-stable and can absorb marinades well.
Hemp, Sunflower, and Pumpkin Seeds: Hemp seeds are a good source of protein and healthy fats. If hemp is not an option, sunflower and pumpkin seeds (hulled) can be used as substitutes. Sunflower seeds, in particular, provide a creamier texture in sauces and soups.
Plant-Based Proteins: Beyond Meat, Meatless Farm Co., Impossible, and Morningstar offer plant-based meat alternatives that can be used in various dishes. Quorn, for example, offers chicken, roast, and cutlet alternatives, while Tofurky has lightly seasoned chick'n strips.
Eggplant and Squash: Eggplant is a versatile substitute for traditional carbohydrates like pasta or pizza crust. Squash, including butternut and spaghetti squash, can also be used in place of grain-based carbohydrates.
Nut-Based Yogurt Alternatives: Cashew or coconut milk-based yogurts are dairy-free options that can satisfy your yogurt cravings or be used as sour cream substitutes in recipes. Just be sure to choose unsweetened varieties to keep them keto-friendly.
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Oil alternatives
Chow mein is a versatile dish, and you can use various oils to stir-fry the ingredients. The type of oil you use can significantly impact the flavour of the dish. Here are some alternatives to consider:
Peanut Oil
Peanut oil is a popular choice for stir-frying due to its mild flavour and high smoke point. It can withstand high temperatures without burning easily, making it ideal for the high heat required in stir-frying. Its neutral taste won't overpower the other flavours in the dish.
Vegetable Oil
Vegetable oil is another commonly used option for stir-frying. It has a high smoke point, similar to peanut oil, and a neutral taste. It won't impart any additional flavours to the dish, allowing the other ingredients to shine.
Sesame Oil
Sesame oil is a great choice if you want to add a distinct nutty flavour to your chow mein. It has a relatively high smoke point and is perfect for adding an aromatic touch to the dish. However, use it in moderation, as its strong flavour can be overpowering.
Olive Oil
Olive oil can be used for stir-frying, but it may slightly alter the flavour of the dish. It has a lower smoke point than the previously mentioned oils, so it may not be ideal for the high heat required in stir-frying.
Other Alternatives
You can also experiment with other oils like avocado oil, canola oil, corn oil, sunflower oil, or even chilli oil. Each of these oils will impart a unique flavour and have varying smoke points, so consider your desired taste and cooking temperature. Additionally, you can use a combination of oils to balance flavours and create a unique profile for your chow mein.
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Frequently asked questions
Yes, you can eat chow mein on keto. However, you will need to make some substitutions to traditional ingredients.
You can use shirataki noodles, kelp noodles, or konjac noodles as a substitute for traditional noodles in keto chow mein. Some people also use cabbage or bean sprouts to add crunch.
You can use coconut aminos as a substitute for soy sauce in keto chow mein.
You can add vegetables, proteins, and seasonings to keto chow mein. Some popular vegetable options include onions, peppers, and cole slaw mix. Popular proteins include chicken, beef, seafood, and tofu. For seasonings, you can add rice vinegar, sesame oil, garlic, and ginger.
