Filipino Food And Keto: A Match Made In Heaven?

Filipino cuisine is a delicious blend of flavours and cultures, but how does it fit into a keto diet? The ketogenic diet is a popular low-carbohydrate method of eating, and some worry that most Filipino dishes are not keto-friendly due to the prevalence of rice and noodles. However, there are many Filipino dishes that can be enjoyed while adhering to the keto diet, and some creative substitutions can be made to make others keto-friendly. From adobo to sinigang, lechon to ube waffles, there are plenty of options to explore.

Keto-friendly Filipino breakfast options

Filipino cuisine is typically rich in starchy carbs, which can make it challenging to follow a keto diet. However, with some modifications, it is possible to enjoy keto-friendly Filipino dishes, including for breakfast. Here are some delicious options for a keto-friendly Filipino breakfast:

Tosilog

A traditional Filipino breakfast, Tosilog includes tocino (bacon), fried eggs, and sinangag (fried rice). To make it keto-friendly, replace the rice with cauliflower or broccoli rice. However, it's important to limit your consumption of tocino due to its high saturated fat content.

Filipino Scrambled Eggs

This quick and easy breakfast option consists of scrambled eggs with sauteed onions and tomatoes. You can add healthy fats like olive oil or avocado to make it more filling.

Keto Corned Beef Breakfast Burger

This breakfast burger is a creative take on a Filipino staple, featuring corned beef sauteed with onions, garlic, and tomatoes. Serve it on zero-carb, gluten-free sesame seed burger buns with a fried egg for a hearty and keto-friendly meal.

Keto Filipino Beef Adobo Breakfast Pockets

Inspired by a classic Filipino dish, these breakfast pockets are filled with beef adobo and pre-wrapped for a convenient and tasty breakfast option.

Keto Ube Waffles

For a sweet breakfast treat, try these ube waffles made with almond flour and coconut flour, topped with a sugar-free, gluten-free, low-carb white chocolate macadamia syrup.

Filipino keto recipes

Filipino cuisine is rich and diverse, with influences from Spain, the US, and Japan. Starchy carbs, rice, noodles, and sweet desserts are common, which can make it challenging to follow a low-carb keto diet while enjoying Filipino food. However, it is possible to make keto-friendly versions of popular Filipino dishes with a few simple ingredient substitutions. Here are some delicious Filipino keto recipes to try:

Keto Filipino Beef Adobo Breakfast Pockets

Inspired by a Filipino favourite, adobo, which is a Spanish-influenced vinegar-braised dish, this recipe is perfect for those who love a crunchy breakfast pocket.

Keto Corned Beef Breakfast Burger

A staple in any Filipino household, this keto corned beef breakfast burger is made with corned beef, sauteed onions, garlic, and tomatoes. Serve it on a zero-carb, gluten-free sesame seed burger bun with a fried egg on top.

Keto Ube Waffles with White Chocolate Macadamia Syrup

Ube waffles are a Filipino favourite. This keto version is sugar-free, gluten-free, and low-carb. Top it off with some homemade white chocolate macadamia syrup for an indulgent breakfast treat.

Keto Lumpia

Lumpia is the Filipino version of an egg roll. This keto lumpia recipe is gluten-free, low-carb, and keto-friendly. Enjoy the satisfying crunch of fried lumpia without the carbs!

Keto Filipino Spaghetti

Filipino spaghetti is a sweet spaghetti sauce with hot dogs and cheese. This keto version is low-carb and keto-friendly, so you can enjoy a taste of your childhood without the carbs.

Keto Air Fried Adobo Chicken Wings

Chicken adobo is a comforting Filipino dish. This keto version uses the traditional method of making adobo chicken but with an air fryer for a healthier, low-carb option.

Filipino keto snacks

Filipino cuisine is known for its diverse fusion of international flavours, but the ubiquitous rice, noodles, and sweet desserts can make it challenging to stick to a keto diet. However, there are plenty of keto-friendly Filipino snacks to enjoy.

One example is the keto version of Lumpia, the Filipino equivalent of an egg roll. By skipping the wrapping and rolling process, you can make keto-friendly Lumpia nachos that are gluten-free and low carb while still enjoying the satisfying crunch. Another option is to make keto-friendly Ube Waffles with White Chocolate Macadamia Syrup. This recipe uses Scotty's Everyday bread mix, which is zero net carbs, gluten-free, and keto-friendly, giving you all the doughy goodness without the gluten.

For a savoury snack, try Pork Sisig, but replace the soy sauce with coco aminos. You can also make Tortang Talong (Eggplant Omelette with ground beef) without the flour to keep it keto-friendly. Some savoury Filipino dishes are naturally keto-approved, such as Pork Sinigang (Pork in Tamarind Soup), Lechon Kawali (Deep-Fried Crispy Pork Belly), and Bicol Express (Spiced Pork Stew in Coconut Milk).

If you're craving something crunchy and salty, try chicharon, which is essentially pork rinds. Just be sure to choose the healthy kind of fats and avoid canola oil and fast food.

Lastly, you can satisfy your sweet tooth with keto-friendly treats like strawberry yogurt, strawberry cheesecake, and chocolate pudding. Use stevia as a sweetener instead of white sugar, and opt for almond flour instead of wheat flour when baking keto breads and brownies.

Best keto-friendly restaurants in the Philippines

The Philippines is known for its delicious and diverse cuisine, but when it comes to finding keto-friendly options, you might need some help. Here is a list of the best keto-friendly restaurants in the Philippines to help you stay on track with your keto diet:

The Good Seed

The Good Seed is a vegan and vegetarian-friendly restaurant that also caters to keto dieters. They offer a Ketogenic Grilled Cheese Sandwich, packed with grilled cheddar, mozzarella, and butter, served with a light salad on the side. It's a great option for those looking for tasty and filling keto meals.

GourmetGypsy Art Café

Located in Quezon City, this hipster café offers a variety of international cuisines with a healthy twist. Try their Keto laksa, a chicken dish made with turmeric and lemongrass that is both flavourful and keto-friendly.

Sugar Fix

Sugar Fix is a dessert shop that creates treats for those with specific dietary needs. Their desserts are keto-compliant, paleo-compliant, gluten-free, and low in carbs and sugar. Indulge in their Chocolate Chips, sweetened with stevia, or try their coffee, tea, and other keto-friendly drinks.

Sweet Ecstasy

Don't be fooled by the name, Sweet Ecstasy is famous for its burgers made from grass-fed beef sourced locally from Batangas. While they typically serve their burgers on buttered brioche buns, you can opt for the lettuce wrap instead to make it keto-friendly.

Early Bird Breakfast Club

This restaurant is known for its all-day breakfast menu and Instagram-worthy interiors. While they have a variety of bread and rice options, they also cater to keto dieters. Try their Smoked Bacon Slab, a thick cut of smoked bacon grilled with garlic and thyme. Just ask to replace the rice with cauli rice to keep it low-carb.

Samgyupsalamat

If you're craving a buffet, Samgyupsalamat offers unlimited meats that are perfect for the keto diet. Stick to the plain meats and avoid the marinated ones, as they may contain carbs and sugar. Pair your meat with leafy greens instead of rice to stay keto-compliant.

So, there you have it! You don't have to miss out on delicious meals when dining out in the Philippines. These keto-friendly restaurants will ensure you stay on track with your diet while enjoying tasty and satisfying meals.

Substituting rice in Filipino keto meals

Filipino cuisine is known for its unique blend of sweet, savoury, and sour flavours, with rice often being a staple part of the meal. However, for those following a keto diet, rice may not be the best option due to its high carbohydrate content. Here are some creative ways to substitute rice in your favourite Filipino keto meals:

Cauliflower Rice

Undoubtedly one of the most popular low-calorie and low-carb rice substitutes, cauliflower rice has a similar look and texture to white rice. It is an excellent option for those on keto as it has a mild flavour and only a fraction of the calories and carbohydrates found in rice. You can either make your own by grating cauliflower or purchase it ready-made in the freezer section of most grocery stores.

Cabbage Rice

Finely shredded cabbage is another great alternative to rice. It is low in calories and carbohydrates, making it a suitable option for keto diets. Cabbage has a mild flavour that complements many styles of cuisine. It is also an excellent source of vitamins C and K, which are essential for maintaining a healthy immune system.

Broccoli Rice

Similar to cauliflower rice, broccoli rice is a smart choice for people on keto diets. It has a similar nutrient profile to cauliflower rice, with a 50-gram serving providing about 15 calories and 2 grams of fibre. Broccoli rice is also an excellent source of vitamin C, which acts as a powerful antioxidant and boosts immune health.

Shirataki Rice

Shirataki rice, also known as "miracle rice", is made from konjac root, a herb grown in Asia. It is free from calories, soy, and gluten, typically containing only 1-3 grams of carbohydrates per serving. It is also a rich source of fibre, making it a healthy and versatile option for keto meals.

Mushrooms

Sliced or finely chopped mushrooms are a great keto-friendly rice substitute. They have a savoury, earthy flavour and are low in carbohydrates. Simply sauté a cup or two of diced mushrooms in butter to bring out their rich flavour. You can even combine them with other low-carb rice alternatives for added texture and flavour.

Wild Rice

Although it has a similar shape to rice, wild rice is actually a type of grass. It makes for a great low-carb option as it has a similar texture to rice but with fewer calories and more protein. It is considered a complete protein as it contains all nine essential amino acids. Wild rice also has a nutty, earthy taste that can enhance the flavour of your Filipino keto meals.

In conclusion, there are plenty of creative and nutritious alternatives to rice that can be used in Filipino keto meals. By substituting rice with these low-carb options, you can still enjoy the flavours and textures of traditional Filipino cuisine while adhering to your keto diet.

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