Leena Watts
Tempura is a popular Japanese cooking style that involves deep-frying meats and vegetables in a batter. While traditional tempura uses a flour-based batter, which is high in carbohydrates, it is possible to make keto-friendly tempura by substituting flour with low-carb alternatives like almond flour, whey protein, or pork rind breading. This allows people on a ketogenic diet to enjoy the crispy and flaky texture of tempura without deviating from their dietary restrictions.
| Characteristics | Values |
|---|---|
| Can you eat tempura on keto? | Yes |
| Classic tempura | Battered in a wet flour mixture and deep-fried |
| Keto tempura | Uses pork rinds as a crispy breading, brushed with avocado oil |
| Keto tempura batter ingredients | Almond flour, unflavored protein powder, whey protein, egg, water, baking powder, onion powder, salt |
| Dipping sauces | Soy sauce, peanut butter sauce, sesame dressing, unagi sauce, soy and sesame sauce, tarter sauce |
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What You'll Learn
Keto Tempura Shrimp
Tempura shrimp is a popular dish on Chinese and sushi takeout menus across the United States. It is usually battered in a wet flour mixture and deep-fried. This keto-friendly recipe replaces the flour batter with a pork rind breading to create the same style of shrimp without the high carbohydrates.
Ingredients:
- Shrimp (jumbo)
- Pork rinds
- Avocado oil
- Salt and pepper
- Optional: egg
Instructions:
Prepare the shrimp by patting them dry. Peel and devein the shrimp, leaving the tails on to prevent them from shrinking during cooking. Season the shrimp with salt and pepper to taste and set aside.
Make the pork rind breading by pulsing fried pork rinds in a food processor until you have fine crumbs. You can also use a blender or crush the pork rinds in a bag with a rolling pin. Season the crumbs with your choice of seasonings, such as spicy pork rind crumbs for added heat.
Dip the shrimp in a beaten egg, then coat them evenly with the pork rind crumbs. Press the crumbs onto the shrimp to ensure they adhere well.
Heat avocado oil in a cast iron or non-stick skillet over medium-high heat until it begins to smoke. Place the shrimp in the hot oil and cook for about 2 minutes per side, using tongs to turn them over. Cook until the breadcrumbs are golden brown. Serve the shrimp hot.
You can serve these keto tempura shrimp as a tasty keto snack or appetizer, or enjoy them with a simple broth or dipping sauce.
Tips:
- The finer the pork rind crumbs, the better they will stick to the shrimp.
- For a lighter and fluffier batter, you can substitute rice flour or cornstarch with unflavored whey protein powder and add xanthan gum or psyllium husk for structure.
- If you are serving the shrimp with vegetables, slice and cut them to your preference and dip them in the batter before frying.
- For a vegetarian option, try keto vegetable tempura with zucchini, eggplant, and red peppers.
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Keto Tempura Vegetables
Tempura is a popular Japanese dish of vegetables and seafood coated in a light and airy batter and fried to perfection. While traditional tempura batter usually contains rice flour, cornstarch, or wheat flour, it is possible to make a low-carb version that is suitable for a keto diet. This involves substituting low-carb ingredients for the traditional high-carb ones. For example, whey protein and eggs can be used to create a keto-friendly tempura batter with a perfect flaky crust.
To make keto tempura vegetables, start by slicing and cutting your chosen vegetables into the desired shape and size. Common vegetables used for tempura include zucchini, eggplant, red peppers, asparagus, mushrooms, broccoli, cauliflower, and carrots. You can also experiment with other low-carb veggies that you enjoy.
Next, heat your oil to between 160-170°C or 320-340°F. Prepare your tempura batter by adding it to a bowl and whisking vigorously for about a minute until it is smooth and free of lumps. The batter should be a light creamy yellow color.
Dip your vegetable pieces into the batter, coating them nicely, and then fry them in the preheated oil. Cook the veggies on both sides until they are done to your liking and the batter is golden brown. Remove the veggies from the oil and place them on a grill or kitchen paper to absorb any excess oil.
You can serve keto tempura vegetables as is or with a dipping sauce. Some sauce options include soy sauce, peanut butter sauce, sesame dressing, or a quick dressing made by combining soy sauce, rice vinegar, mirin, and erythritol. Enjoy your keto tempura vegetables fresh and crispy!
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Keto Tempura Sauce
While tempura is traditionally made with rice flour, cornstarch, or wheat flour, it is possible to make a low-carb version of the batter that is keto-friendly. This can be used to coat a variety of meats and vegetables, including shrimp, chicken, and vegetables such as eggplant, zucchini, and peppers.
When it comes to keto tempura sauce, there are several options that can be used for dipping. Here are some ideas and recipes to try:
Soy-Sesame Sauce
This sauce uses soy and sesame as the main flavour ingredients. It is a perfect pairing with tempura shrimp, adding a delicious savoury note to the light and airy dish.
Tsuyu
Tsuyu is a simple Japanese sauce made with dashi broth and coconut aminos or soy sauce. For a sweet twist, a bit of stevia powder can be added to the broth.
Spicy Sauce
A simple spicy sauce can be a great way to add some heat to your tempura dish. This can be made with a variety of spices and ingredients, such as chilli peppers or hot sauce.
Peanut Sauce
A peanut sauce can be a tasty and unique option for dipping your keto tempura. This can be made with peanut butter, soy sauce, and other spices and ingredients to taste.
Plant-Based Remoulade
For a creamy and tangy option, a plant-based remoulade sauce can be a great choice. This type of sauce typically includes ingredients such as mayonnaise, mustard, and herbs.
Other Ideas
Other sauces and dips that can be paired with keto tempura include unagi sauce, sesame dressing, and a simple soy sauce. When choosing a sauce, consider the flavours of the tempura and the overall taste profile you want to create. You can also experiment with different ingredients and spices to create your own unique keto tempura sauce.
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Keto Tempura Chicken
Tempura is a Japanese style of deep frying that can be applied to all types of meats and vegetables. A classic tempura batter is made with a unique mixture of flour, eggs, and cold water. However, this is not suitable for those on a keto diet.
To make keto-friendly tempura chicken, you can use whey protein isolate and eggs. This batter tends to be thicker than traditional tempura batter, so you may want to add some water to thin it out. You can also add some sparkling water to the batter to make it lighter and fluffier.
To prepare the chicken, it is recommended that you boil it halfway first and then cover it in batter before deep frying until cooked through. This ensures that the chicken is cooked all the way through without overcooking the batter.
Heat oil to between 160-170C or 320-340F. Whisk the batter vigorously for a good minute until it is a light creamy yellow. Dip the chicken into the batter, ensuring it is nicely coated, and then fry in the preheated oil, turning occasionally, until the batter is golden brown. Transfer to kitchen paper to absorb the excess oil.
You can serve your keto tempura chicken with a simple tsuyu, which is a dashi broth with coconut aminos or soy sauce. You can also add a bit of stevia powder to the broth to make it sweet.
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Keto Tempura without Pork Rinds
Tempura is a popular Japanese style of deep frying that involves a batter made with flour, eggs, and cold water. The cooking style can be used for all types of meats and vegetables. Classic tempura shrimp is a common dish found on Chinese and sushi takeout menus across the United States.
A Keto rendition of tempura mirrors the same effect with pork rinds, which serve as a crispy breading. However, it is possible to make keto-friendly tempura without pork rinds. One recipe for keto tempura batter includes whisking together 1/4 cup almond flour, 1/8 cup unflavored protein powder, 1/2 tsp baking powder, 1/2 tsp salt, 1/2 tsp onion powder, 1 egg, and 3 tbsp water. The more almond flour used in the batter, the grainier it will be.
To prepare the keto tempura, slice and cut your desired vegetables or shrimp. Heat oil between 160-170C or 320-340F. Add the tempura batter to a bowl and whisk vigorously for a good minute to ensure there are no more 'flour' bumps. The batter should be a light creamy yellow. Dip your veggies and shrimps inside the batter, coat nicely, and fry in the preheated oil on both sides until cooked through and the batter is golden brown. Transfer to a grill or some kitchen paper to absorb the excess oil.
Some common tempura-coated foods include shrimp, onions, asparagus, broccoli, cauliflower, and carrot. You can dip these veggies in soy sauce or make a quick dressing by combining soy sauce, rice vinegar, mirin, and erythritol. Other dipping options include peanut butter sauce, sesame dressing, and unagi sauce.
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Frequently asked questions
Yes, you can eat tempura on keto.
You can make a keto-friendly tempura batter by whisking together almond flour, unflavoured protein powder, baking powder, salt, onion powder, an egg, and water. Some recipes also include whey protein isolate or xanthan gum.
You can use keto-friendly vegetables, such as asparagus, mushrooms, peppers, eggplant, onions, broccoli, cauliflower, and carrots. You can also use shrimp, chicken, or fish, although some people have had issues with batter sticking to fish.
You can serve keto tempura with a dipping sauce made from soy sauce, rice vinegar, mirin, and erythritol. Other sauce options include peanut butter sauce, sesame dressing, and unagi sauce.
To make keto tempura shrimp, toss the shrimp with salt and pepper, and then coat them with pork rind breadcrumbs. Heat oil in a cast-iron skillet, place the shrimp in the skillet, and cook for about 2 minutes per side until golden brown.
