Milly Gaines
Lo mein is a Chinese dish that typically consists of noodles, vegetables, and a protein such as chicken or shrimp. It is often made with high-carb ingredients, which are not suitable for those following a keto diet. However, it is possible to make keto-friendly lo mein by substituting traditional noodles with low-carb alternatives such as kelp, konjac, shirataki, zucchini noodles, or cabbage. These keto noodles have zero carbs and are also gluten-free. The sauce can be made with ingredients such as oyster sauce, coconut aminos, beef broth, and sesame oil. With these simple substitutions, people on a keto diet can enjoy a tasty and flexible lo mein dish without compromising their dietary restrictions.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low-carb |
| Noodles | Kelp, Konjac, Shirataki, Miracle Noodle Shirataki Konjac, Cabbage, Kelp Noodles, Zero Net Carb Konjac Noodles, Low-Carb Spaghetti |
| Sauce | Oyster Sauce, Soy Sauce, Chicken Stock, Cornstarch, Monkfruit Sweetener, Beef Broth, Tapioca Flour, Onion Powder, Garlic Powder, Green Onions |
| Protein | Chicken, Shrimp, Scallops, Tofu |
| Vegetables | Onions, Peppers, Cabbage, Celery, Bok Choy, Carrots, Shiitake, Snow Peas |
| Calories | 213 calories per serving (Keto) vs 500-950 calories (Traditional) |
| Oil | Sesame Oil, Vegetable Oil |
| Other Ingredients | Chicken Bullion Soup, Minced Garlic, Minced Ginger, Xanthan Gum |
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What You'll Learn
Keto Lo Mein recipes
Lo mein is a Chinese dish that typically consists of wheat flour noodles stir-fried with vegetables, meat, and a savoury sauce. While traditional lo mein noodles are not keto-friendly due to their high carbohydrate content, there are several keto-friendly noodle alternatives that can be used to make a delicious and satisfying keto lo mein dish.
Ingredients:
- Noodles: Kelp, Konjac, or Shirataki Noodles are great zero-carb, low-calorie, and gluten-free alternatives to traditional noodles. You can also use cabbage or spaghetti squash as a noodle base.
- Protein: Chicken, shrimp, or a combination of your favourite meats can be used.
- Vegetables: Bok choy, carrots, shiitake mushrooms, snow peas, scallions, garlic, and ginger are all great options. Feel free to add more vegetables to make it plant-focused!
- Sauce: Traditional lo mein sauce includes oyster sauce, soy sauce, chicken stock, and cornstarch. For a keto-friendly version, substitute soy sauce with coconut aminos, and use arrowroot or xanthan gum to thicken the sauce. You can also add toasted sesame oil, hot sauce, and grated ginger for extra flavour.
Instructions:
- Prepare your noodles by rinsing and draining them according to the package directions. If using kelp or cabbage noodles, chop them into noodle-like strips.
- Make the sauce by combining the ingredients in a jar and shaking well. Set aside.
- Chop and prepare your chosen vegetables and protein.
- Heat oil in a large wok or skillet over medium-high heat.
- Add the protein and cook until browned and cooked through. Remove from the pan and set aside.
- In the same pan, add more oil if needed, and sauté the garlic and scallions with a pinch of salt for a few seconds.
- Add the rest of the vegetables and stir-fry until tender.
- Return the protein to the pan and pour in the sauce. Toss to combine.
- Add the noodles and stir-fry for an additional few minutes until everything is heated through.
- Serve and enjoy!
Tips:
- Feel free to customise the ingredients to your liking or adjust based on what you have on hand.
- If using sesame oil, add it at the end of cooking as it has a low smoke point and can turn rancid or toxic at high temperatures.
- For an extra special touch, serve your keto lo mein in Chinese takeout boxes with chopsticks!
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Lo Mein ingredients
Lo Mein is a dish that can be adapted to suit a keto diet. The main ingredients to adapt are the noodles and the sauce.
For the noodles, you can use zero-carb konjac, shirataki, kelp, or cabbage. These are great substitutes for traditional noodles as they are low-carb, low-calorie, and gluten-free. You can also use zucchini noodles, spaghetti squash, or homemade egg noodles.
For the sauce, you can substitute dark soy sauce with light soy sauce or coconut aminos. Chinese cooking wine ("Shaoxing wine") can be replaced with a non-alcoholic substitute like low-sodium chicken broth/stock. Oyster sauce is optional and can be substituted with a mushroom-based vegetarian option if you are vegetarian or allergic to shellfish. You can also add sesame oil, but use it sparingly as it can overpower the dish.
Other ingredients you can include are vegetables such as onions, peppers, cabbage, mung bean sprouts, and scallions. You can also add protein such as chicken, beef, pork, shrimp, or eggs.
- Prepare your noodles by rinsing them and then marinating them in the refrigerator.
- In a wok or skillet, heat some sesame oil.
- Add your choice of vegetables and protein and stir-fry for about 5 minutes.
- Add your sauce and toss to combine.
- Add in the noodles and stir-fry for another 5 minutes.
- Serve with chili oil or hot sauce on the side.
You can adjust the ingredients and seasonings to your liking and get creative with your Lo Mein!
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Nutritional value of Lo Mein
Lo mein is a Chinese dish that typically consists of noodles, vegetables, and a protein source such as chicken or beef. While traditional lo mein can be high in carbohydrates and calories, there are ways to make it more nutritious and suitable for specific diets like keto.
The nutritional value of lo mein can vary depending on the ingredients used and the method of preparation. When made with traditional noodles, lo mein can be high in carbohydrates. A single serving of lo mein noodles can contain around 9.1 grams of carbohydrates. To make it more nutritious and suitable for a keto diet, low-carb or keto-friendly noodles can be used as a substitute.
Konjac, shirataki, kelp, zucchini noodles, and cabbage are popular low-carb or zero-carb noodle alternatives that can be used in keto lo mein. These alternatives are made from plants like the konjac plant and are known for being low in calories, gluten-free, and keto-friendly. By using these noodle substitutes, the overall calorie and carbohydrate content of the dish can be significantly reduced.
In addition to noodle substitutes, keto lo mein often includes a variety of vegetables, such as onions, peppers, and cabbage. These vegetables contribute to the dish's nutritional profile by providing essential vitamins, minerals, and fiber. The protein content in keto lo mein can come from sources like chicken, beef, or shrimp, ensuring a well-rounded and nutritious meal.
When preparing keto lo mein, it's important to pay attention to the ingredients used in the sauce as well. Traditional sauces may include soy sauce and sugar, but keto-friendly substitutes like coconut aminos and monk fruit sweeteners can be used instead. By making conscious ingredient choices, individuals can create a nutritious and delicious keto-friendly version of lo mein that fits their dietary needs and preferences.
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Preparing Lo Mein
Ingredients
First, gather your ingredients. For a keto Lo Mein, you will need zero-carb konjac, shirataki, or kelp noodles. You can also use cabbage as a noodle substitute. For the sauce, you will need coconut aminos instead of soy sauce, a monk fruit sweetener or stevia instead of sugar, and oyster sauce. Other ingredients include vegetables of your choice, protein such as chicken, beef, shrimp, or tofu, and oils like sesame oil and vegetable oil.
Sauce Preparation
Prepare the Lo Mein sauce by mixing the coconut aminos, monk fruit sweetener or stevia, oyster sauce, light soy sauce, dark soy sauce, salt, sesame oil, white pepper, and any other desired spices in a jar. Shake the jar until all the ingredients are well combined. Set the sauce aside.
Noodle Preparation
If you are using cooked noodles, rinse them under hot water to loosen them, then drain and rinse them again in cool water. If using uncooked noodles, boil them in a large pot of water until al dente, then drain and rinse in cool water. For keto Lo Mein, remember to rinse the noodles thoroughly to remove any odour or strange taste.
Cooking
Heat a large wok over medium-high heat and add oil. If using raw protein, add it to the wok and stir-fry until it is about 80% done. Remove the protein from the wok, leaving the oil behind. Add garlic and your choice of vegetables, such as mushrooms, carrots, bell peppers, and onion. Stir-fry until the vegetables are tender. If using cooked protein, add it at this stage.
Final Steps
Add the cooked noodles to the wok and stir-fry for a few minutes until everything is combined. Pour the sauce over the noodles and toss to coat. Garnish with green onions or herbs of your choice. Serve immediately and enjoy your keto-friendly Lo Mein!
Feel free to adjust the ingredients and method to suit your taste preferences and dietary needs. Lo Mein is a versatile dish that can be customised in numerous ways.
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Storing leftover Lo Mein
To store leftover Lo Mein, use an airtight container and place it in the refrigerator. This will ensure that your Lo Mein stays fresh and safe to eat for up to 3 to 4 days. If you plan to keep it for a longer period, you can extend its shelf life by freezing it. Use covered airtight containers or heavy-duty freezer bags to freeze your Lo Mein, and it will maintain its best quality for about 2 to 3 months.
It is important to note that Lo Mein should not be left at room temperature for more than 2 hours, as bacteria can quickly grow at temperatures between 40 °F and 140 °F.
When you are ready to enjoy your leftover Lo Mein, simply reheat it on the stovetop or in the microwave. You may want to add a little extra sauce or broth to the dish before reheating, as the noodles tend to soak up the sauce during storage. If you have frozen your Lo Mein, remember to thaw it in the fridge overnight before reheating it.
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Frequently asked questions
Lo Mein is a Chinese dish made with noodles, vegetables, and a protein of your choice. It is usually ordered as takeout but can be made at home as well.
Yes, you can eat Lo Mein on keto. There are several recipes for keto Lo Mein that use low-carb noodles such as kelp, konjac, or shirataki noodles, and/or cabbage.
Some low-carb noodle options for keto Lo Mein include kelp noodles, konjac noodles, shirataki noodles, zucchini noodles, and spaghetti squash.
Keto Lo Mein is a flexible dish that can be customised with your choice of vegetables and proteins. You can use chicken, shrimp, or scallops, and any vegetables you have on hand.
To make keto Lo Mein, first prepare the noodles by rinsing and marinating them. Then, stir-fry your choice of vegetables and protein. Combine everything with the sauce and serve.
