Adobo Sauce: Is It Keto-Friendly?

Adobo sauce is a staple in Filipino cuisine, but is it keto-friendly? Adobo sauce is typically made by marinating protein in vinegar, soy sauce, garlic, bay leaves, and black pepper, resulting in a zingy, umami, sour, and slightly sweet flavour. While adobo sauce can be high in carbs, there are ways to make it more keto-friendly, such as replacing the soy sauce with coconut aminos or using skinless chicken breasts.

Adobo sauce ingredients

Adobo sauce is a dark red sauce with a tangy, earthy, spicy, and bold flavour. It is used as a condiment and a marinade in Mexican, Filipino and Spanish cuisine.

The sauce is made from dried chillies, vinegar, garlic, and other herbs and spices. Here is a list of ingredients you can use to make your own adobo sauce:

• Dried ancho chilli peppers or ancho chilli powder
• Water
• Garlic
• Salt
• Apple cider vinegar or distilled white vinegar
• Mexican oregano, marjoram or regular oregano
• Cinnamon
• Cumin
• Black pepper
• Sugar or a sweetener
• Olive oil
• Onion
• Tomato paste
• Chicken broth

To make the sauce, start by toasting the dried chillies in a pan and then soaking them in hot water. Cook the garlic, onion, and other spices in a pan with olive oil. Add the soaked chillies and the rest of the ingredients to a blender and blend until smooth. You can adjust the seasoning and consistency to your taste.

Adobo sauce is very versatile and can be used as a marinade for meats, poultry, and fish, or as a flavouring for soups, stews, rice dishes, and tacos. It is also great as a dip or vinaigrette.

Adobo sauce nutrition

Adobo sauce is a key component of Filipino chicken adobo, a dish that has become popular around the world. The sauce is made by marinating and then cooking down a combination of vinegar, soy sauce, garlic, bay leaves, and black pepper. This results in a zingy, umami, sour, and slightly sweet flavour.

While the core ingredients of adobo sauce are consistent, there are variations in how it is made. For example, some recipes call for white vinegar, while others suggest apple cider vinegar. Similarly, palm sugar or brown sugar is sometimes added for sweetness, but this is not suitable for keto and can be replaced with a keto-friendly alternative like stevia.

The nutritional profile of adobo sauce depends on the specific ingredients and quantities used. However, we can examine the typical ingredients to understand their potential contribution to the overall nutrition.

Vinegar, for example, is acidic and adds a sour taste to the sauce. It contains very few calories and no carbohydrates, making it suitable for keto. Soy sauce, on the other hand, contributes saltiness and umami flavours. It is higher in sodium and carbohydrates, so it may need to be used in moderation or substituted with coconut aminos for a lower-carb option.

Garlic provides a pungent, savoury flavour and has various health benefits due to its antioxidant and anti-inflammatory properties. Bay leaves add a unique, slightly herbal aroma and flavour, while black pepper contributes a sharp, spicy kick to the sauce.

When made with keto-friendly substitutions, adobo sauce can be a delicious and nutritious addition to a keto diet. It is versatile and can be used with various proteins, from chicken to beef, pork, and even vegetables. The sauce also has a long shelf life due to the vinegar and soy sauce, making it convenient for meal prep and long journeys, as it was traditionally used for in the Philippines.

Adobo sauce substitutes

Adobo sauce is a key ingredient in many Latin American, Mexican, and Caribbean dishes, known for its rich, earthy, savoury, slightly sweet, and mildly spicy flavour. It is made from dried chilli peppers, and sometimes contains additional ingredients such as oregano, garlic, onion, and black pepper.

If you are looking for a substitute for adobo sauce, you could try one of the following options:

Adobo Seasoning

Adobo seasoning is the dry or powdered version of adobo sauce. It contains similar ingredients such as oregano, fresh garlic and onion, or garlic and onion powder, and black pepper. You can use it as a dry rub or turn it into a paste by dissolving it in lemon juice or vinegar. If you want to add some heat, you can add chilli powder before dissolving it.

Tabasco Chipotle Hot Sauce

This variety of Tabasco hot sauce is made from chipotle peppers, onion powder, garlic powder, vinegar, salt, and sugar. It will give your recipes a similar level of heat, earthiness, and sweetness to adobo sauce. However, Tabasco chipotle hot sauce is thinner in consistency, so you may want to add a thickening agent like cornstarch or flour slurry if you need a thicker sauce.

Ranchero Sauce

If you are looking for a tomato-based substitute, ranchero sauce is a great option. This Mexican salsa contains tomatoes, serrano or jalapeno peppers, other chillies, garlic, onion, cilantro, salt, and lemon or lime juice. It is saltier and less sweet than adobo sauce, so you may want to adjust the seasoning accordingly.

Cajun Seasoning

Cajun seasoning is a spice blend with a similar flavour profile to adobo sauce. It typically contains chipotle peppers, other chillies, or red pepper flakes, smoked paprika, oregano, onion powder, garlic powder, and other spices like salt and thyme. It is saltier than adobo sauce, so you may want to reduce the amount used. You can add a bit of sweetener to mimic the slight sweetness of adobo sauce.

Ancho Chile Paste

Ancho chile paste can be a good substitute if you are looking to add a sweet, spicy, smoky flavour to your dish. It has a simpler flavour profile than adobo sauce, so you can easily add other spices and herbs to create a more complex flavour.

Latin-Style Chili Garlic Sauce

Latin-style chili garlic sauce is made from chillies, garlic, vinegar, and salt, with a slightly sweet, spicy, salty, tangy, and garlicky flavour. It is easy to combine with other ingredients, such as tomato paste, oregano, and cumin, to create a more complex flavour.

Achiote Paste

Achiote paste is a popular spice blend used in Mexican and Caribbean cuisine. It contains annatto seeds, black pepper, oregano, garlic, coriander, cumin, and cloves, resulting in a peppery, nutty, sweet, and slightly hot flavour profile. It is thicker than adobo sauce, so you may want to thin it out with water, vinegar, or lemon juice.

Ancho Chili Powder

Ancho chili powder is made from dried poblano peppers and has a mild, sweet, and slightly smoky flavour. It is a good option if you want a milder heat level than adobo sauce.

Barbecue Sauce

Some barbecue sauces have a smoky and tangy flavour that can work as a substitute for adobo sauce. Choose a sauce that complements the flavour profile of your recipe.

Smoked Paprika

Smoked paprika can provide a similar smoky flavour to adobo sauce. It is quite potent, so start with a small amount and adjust to your taste.

Adobo sauce keto alternatives

Adobo sauce is a famous staple in the Philippines, often used as a marinade for chicken, pork, and beef. It is made with a blend of dried chilli peppers, spices, vinegar, and sometimes tomato. While adobo sauce is a delicious addition to many dishes, you may be looking for alternatives due to dietary restrictions, unavailability, or personal taste preferences. Here are some keto-friendly alternatives to adobo sauce:

Chipotle in Adobo Sauce

This alternative offers a smoky, spicy, and tangy flavour similar to traditional adobo sauce. Simply combine canned chipotle peppers with vinegar, garlic, and spices, then blend until smooth. You can also add this sauce to keto-friendly dishes like grilled chicken or air fryer keto chicken nuggets.

Tomato-based Adobo Sauce

This substitute provides a similar flavour profile to adobo sauce, with a slightly sweeter and milder taste. Mix tomato paste, vinegar, garlic, spices, and a touch of liquid smoke (optional). Simmer the mixture to develop the flavours.

Spicy Barbecue Sauce Blend

While this option may be sweeter and less smoky than traditional adobo sauce, it can be a great substitute for dishes involving grilled meats. Combine your favourite barbecue sauce with smoked paprika, cayenne pepper, and vinegar to create a tangy and spicy blend.

Ancho Chili Powder

Ancho chili powder has a mild to medium heat level and a slightly sweet, fruity flavour. Mix it with vinegar, garlic, and spices to create a paste-like consistency similar to adobo sauce.

Smoked Paprika

Smoked paprika has a smoky, sweet, and slightly spicy flavour that can effectively mimic adobo sauce. Blend it with vinegar, garlic, and spices to create a paste. However, it lacks the heat of adobo sauce.

Coconut Aminos

If you're looking for a soy-free and gluten-free alternative to soy sauce, coconut aminos is a great option. It will add a similar salty flavour to your dishes without the carbs or gluten.

These alternatives will allow you to enjoy the flavours of adobo sauce while adhering to keto dietary restrictions. Experiment with these options and adjust the spice levels, flavours, and ingredients to suit your personal taste preferences.

Adobo sauce keto recipes

Adobo is a Filipino dish that typically consists of any protein—usually chicken—marinated and then cooked down in vinegar, soy sauce, garlic, bay leaves, and black pepper. The dish is already low-carb, but it can be made even more keto-friendly by replacing the soy sauce with coconut aminos. Here are some keto-friendly adobo sauce recipes to try:

Keto Chicken Adobo:

This recipe is a keto-friendly take on the classic Filipino dish. It uses chicken thighs, but you can also use drumsticks or chicken breast meat. The key to this recipe is the marinade, which consists of soy sauce or coconut aminos, apple cider vinegar, garlic, bay leaves, and black pepper. The chicken is marinated in this mixture for at least 20 minutes, or preferably overnight, before being cooked. The dish is then served over cauliflower rice for a perfect keto-friendly meal.

Ingredients:

• 6 Chicken Thighs (Bone-in and Skin-on)
• 1/2 tbsp Avocado Oil
• 8 cloves garlic (small cloves)
• 1/2 tbsp Whole Black Peppercorns
• 1/2 tsp Black Pepper Powder
• 60 ml dark soy sauce or coconut aminos
• 80 ml cane vinegar or apple cider vinegar
• 2 tsp Keto sweetener (1:1 sugar substitute)
• Spring onion greens for garnish

Instructions:

• Get a large, deep skillet and add avocado oil.
• Once the oil is hot, place the chicken thighs in the pan, skin side down, and cook until the skin is crispy (about 3-4 minutes).
• Smash the garlic cloves using the flat side of a knife.
• Flip the chicken over and add the garlic, bay leaves, and peppercorns. Fry until fragrant (about 1-2 minutes).
• Deglaze the pan with a splash of water, then add black pepper, soy sauce, and vinegar. Stir and bring to a boil.
• Cook the chicken for about 10 minutes, flipping halfway through.
• Taste the sauce and add the keto sweetener. Adjust the amount to your preference.
• Remove the chicken from the sauce and let the sauce reduce until it becomes sticky and syrupy.
• Add the chicken back into the sauce and flip a few times until completely coated.
• Garnish with spring onion greens and serve over cauliflower rice.

Filipino Chicken Adobo:

This recipe is another keto-friendly take on the classic Filipino dish. It uses chicken thighs, but you can also use other cuts of chicken or even other proteins such as pork or beef. The key to this recipe is the marinade, which consists of soy sauce, vinegar, garlic, and bay leaves. The chicken is marinated for at least 20 minutes, or preferably overnight, before being pan-seared and then simmered until tender. The dish is served over cauliflower rice and paired with soy sauce pickled cucumbers.

Ingredients:

• 1 1/2 lbs large chicken thighs (boneless and skinless, 6-8 pieces)
• 3 garlic cloves (minced)
• 1/3 cup soy sauce or low-sodium
• 1/3 cup white vinegar
• 4 dried bay leaves or fresh
• 2 tbsp oil (separated) (vegetable, canola, or peanut)
• 3 garlic cloves (minced)
• 1 small yellow onion (diced)
• 2 tbsp brown sugar substitute
• 1 tbsp whole black pepper
• 2 green onion (sliced)

Instructions:

• Combine the minced garlic, soy sauce, vinegar, and bay leaves in a large bowl to create the marinade.
• Add the chicken thighs and toss well to coat. Marinate for at least 20 minutes, or preferably overnight.
• Remove the chicken from the marinade and pat dry with paper towels.
• Heat one tablespoon of oil in a large pan over medium-high heat.
• Sear the marinated chicken on both sides for about 2-3 minutes. Do not fully cook the chicken.
• Lower the heat to medium and add the second tablespoon of oil to the pan.
• Sauté the diced onion and minced garlic until softened.
• Add the remaining marinade, water, brown sugar substitute, and black pepper to the pan. Simmer for about 5 minutes, then reduce the heat.
• Return the chicken to the pan and simmer uncovered for 20-25 minutes, turning halfway through, until the sauce thickens.
• Garnish with green onion and serve over cauliflower rice with soy sauce pickled cucumbers.

Frequently asked questions