Jeffrey Salazar
If you're a fan of fried calamari, you'll be glad to know that you can still enjoy this dish while following a keto diet. The key is to use a keto-friendly breading that is low-carb and gluten-free. This can be achieved by using a combination of protein powder, coconut flour, almond flour, and spices to create a crispy and delicious coating. The squid is then fried in hot oil until golden and crispy, resulting in a tender and tasty keto-friendly appetizer or meal.
| Characteristics | Values |
|---|---|
| Carb content | Raw calamari has zero carbs |
| Gluten content | Gluten-free |
| Starch content | Starch-free |
| Grain content | Grain-free |
| Ingredients | Squid, protein powder, egg, coconut flour, almond flour, salt, pepper, cayenne pepper, lemon, garlic, chilli, etc. |
| Preparation | Squid is sliced into rings, coated in batter, and fried in hot oil |
| Healthier alternatives | Bake instead of fry, use healthier oils, reduce salt, serve with light sides |
| Serving suggestions | Keto garlic aioli, lemon wedges, tzatziki, mango salsa, olive tapenade, zucchini noodles, cauliflower rice |
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What You'll Learn
Keto-friendly breading
If you're craving fried calamari but don't want to stray from your keto diet, there are a few breading alternatives you can use to make this dish keto-friendly.
One option is to use protein powder. You can mix protein powder with salt, pepper, and spices in a bag, pat your squid pieces dry, then shake them in the bag until they're thoroughly coated. You can also add coconut flour to the mix for a breading that's high in fibre, healthy fats, and protein.
Another option is to use almond meal or flour instead of breadcrumbs. This option gives your fried calamari a nice texture and is also gluten-free.
If you're feeling adventurous, you can experiment with combinations of pork rinds, protein powder, carbquik, Parmesan cheese, and almond flour. Play around with the ratios to find your favourite blend.
Remember, when preparing your squid, always pat it dry before coating to avoid any water explosions in the hot oil. Enjoy your crispy, keto-friendly fried calamari!
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Dipping sauces
Fried calamari is a keto-friendly dish that is low in carbohydrates and rich in protein. It can be made with various keto-friendly breading options, such as almond flour, coconut flour, protein powder, or a combination of these ingredients. The key to achieving a crispy texture is to ensure that the squid is dry before coating it in the batter and that the oil is hot enough before frying.
Now, let's talk about dipping sauces! Here are some keto-friendly options to elevate your fried calamari:
Harissa Mayo
This sauce is specifically mentioned in several recipes as a perfect complement to the crispy, golden fried calamari. It adds a creamy, spicy kick to the dish. You can make it by mixing mayonnaise with harissa paste or spice blend, adjusting the proportions to your taste preferences.
Dynamite Dipping Sauce
This sauce is a magical combination of mayo and wholegrain mustard, and a few other simple ingredients. It adds a tangy and bold flavour to the fried calamari. You can adjust the spiciness by adding cayenne pepper to taste.
Keto Mayo
Keto mayo is a popular dipping sauce for fried calamari, especially in Japan. It is lower in carbs than traditional tomato-based sauces or ketchup. You can make your own keto mayo by blending mayonnaise with ingredients like garlic, paprika, vinegar, and a touch of heat to create a creamy and tangy sauce.
Tomato Cream Sauce
The rich and velvety texture of a tomato cream sauce beautifully contrasts the crispness of fried calamari. The mild sweetness and acidity of the tomatoes enhance the briny flavour of the squid. This sauce provides a luxurious and well-rounded dining experience.
Garlic Aioli
For a delicious low-carb option, serve your fried calamari with garlic aioli. The garlic adds a punch of flavour to the creamy aioli, making it a perfect pair for the tender and crispy squid.
Lemon Wedges
While not exactly a dipping sauce, serving fried calamari with lemon wedges adds a burst of freshness and citrus flavour. It is a common practice in Japan to squeeze lemon over fried calamari before dipping it into keto mayo.
Feel free to experiment with different combinations of spices and ingredients to create your own unique dipping sauce for fried calamari that aligns with your keto diet!
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Preparing the squid
Cleaning the Squid:
If you are using whole fresh squid, start by removing the head and its insides. Cut off the tentacles and set them aside. Wash the body thoroughly to get rid of any remaining bits.
Slicing the Squid:
You can slice the cleaned squid tubes into rings or strips. For rings, cut the tubes into 3/4-inch to 1-inch thick slices. Alternatively, cut each tube in half lengthwise, then slice each half into thick strips. If you want to get fancy, you can score the inside of the tubes in a small diamond pattern, being careful not to cut more than a third of the way through.
Soaking the Squid:
To ensure tender calamari, it is recommended to soak the squid pieces in milk, buttermilk, or salted milk for 20 to 30 minutes. This step helps tenderize the squid and prevents it from becoming rubbery.
Drying the Squid:
After soaking, it is crucial to pat the squid pieces dry with paper towels. This step removes excess moisture, reducing the risk of water exploding in the hot oil during frying.
Seasoning the Squid:
Place the dried squid pieces in a bowl and season them with your desired spices. You can use a combination of paprika powder, salt, black pepper, cayenne pepper, or any other spices you prefer. Mix well to ensure the squid pieces are evenly coated.
Now that the squid is prepared, you can move on to the next steps of the recipe, which include coating the squid, frying it to golden perfection, and serving it with your choice of dips and sauces. Enjoy your keto-friendly fried calamari!
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Cooking methods
There are several methods for cooking keto-friendly calamari. Here is a guide to help you get started:
Preparation
Firstly, you will need to prepare your squid. If you are using fresh squid, you will need to remove the head and its insides, then cut off the tentacles. Wash the body thoroughly before slicing the squid into rings or 1cm slices. If you are using frozen squid, ensure it is properly defrosted before preparing.
Battering
There are several options for battering your calamari. Firstly, you can use a simple egg wash, where you dip the squid rings into a bowl of beaten egg. You can then coat the squid with a low-carb flour mixture, such as almond flour, coconut flour, or a combination of the two. Alternatively, you can use protein powder, which creates a light and crispy coating. Mix the protein powder with salt, pepper, and any other desired spices in a ziplock bag, then shake the squid pieces in the bag until they are thoroughly coated.
Frying
To fry your battered calamari, heat oil in a deep fryer, frying pan, or wok to between 140-150C/285F-300F or 375F, depending on the recipe. You can use healthier oils with higher smoke points, such as avocado oil or coconut oil. To check if the oil is hot enough, drop a small piece of battered calamari into the oil; if it sizzles and turns golden within seconds, it is ready. Place the calamari into the oil, ensuring it is placed cut-side down if using a frying pan or wok. Fry for approximately 3 minutes, or until golden and crispy.
Baking
As a healthier alternative to frying, you can bake your calamari in the oven. Preheat your oven to 400 degrees and line a sheet tray with parchment paper. Prepare your calamari as above, then spread the breaded pieces over the tray. Bake for 25 minutes, tossing halfway through.
Serving
Keto-fried calamari can be served with a variety of dipping sauces, such as keto mayo, garlic aioli, lemon wedges, harissa mayo, or tzatziki. It can also be served with low-carb sides like zucchini noodles, cauliflower rice, or a refreshing salad.
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Serving suggestions
Keto-friendly fried calamari is a tasty, crunchy, and gluten-free treat that can be served as an appetizer or a meal. It is usually served with a marinara sauce, but there are several other serving suggestions to explore.
In Japan, it is typical to serve fried calamari with lemon slices and a keto mayo dip. This is a great low-carb option compared to tomato sauce or ketchup. You can also add a squeeze of fresh lemon juice to the dish for a tangy and refreshing flavor.
For a delightful dipping experience, serve the calamari with a side of low-carb Tzatziki, zesty Mango Salsa, or Olive Tapenade. Harissa mayo is another delicious dip option.
If you want a low-carb alternative to traditional pasta, serve the fried calamari with zucchini noodles or cauliflower rice. You can also pair the calamari with lighter sides, such as a refreshing salad or other keto-friendly sauces, to balance the meal and add more nutrients.
For a spicy kick, add a pinch of cayenne pepper or chili powder to the breading, or serve with sliced Fresno chili. You can also add minced cilantro for freshness and a squeeze of lime to enhance the flavors.
Some other keto-friendly dipping sauces include ranch, garlic aioli, and keto garlic aioli with lemon wedges.
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Frequently asked questions
Yes, you can eat fried calamari on keto.
Here is a simple recipe for keto-friendly fried calamari:
- Slice the squid into rings and tentacles.
- Soak the squid in buttermilk for at least 30 minutes to tenderize it.
- Combine protein powder, coconut flour, salt, pepper, and any other desired spices in a bowl or ziplock bag.
- Pat the squid pieces dry and coat them in the flour mixture.
- Fry the coated squid in oil at around 375°F for about 3 minutes.
To make crispy keto fried calamari:
- Ensure the squid is thoroughly dried before coating it in batter.
- Use a light and crispy coating such as protein powder or a combination of almond and coconut flour.
- Make sure the oil is hot enough before frying.
- Fry until the calamari is golden and crispy.
Some keto-friendly dipping sauces for fried calamari include:
- Keto garlic aioli
- Harissa mayo
- Lemon wedges
- Low-carb tzatziki
- Mango salsa
- Olive tapenade
Yes, you can bake keto fried calamari instead of frying it to make it healthier. Preheat the oven to 400°F and bake the breaded calamari for about 25 minutes, tossing halfway through.
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