Lobster Sauce On A Keto Diet: What You Need To Know

Lobster is a luxurious and versatile ingredient that is perfect for those following a keto diet. With its low-carb and high-protein profile, lobster can be enjoyed in a variety of keto-friendly recipes, from salads to stews.

Lobster is an excellent source of nutrients, offering high-quality protein, essential minerals, and vitamins. It is also a good source of healthy fats, which aligns with the keto diet's focus on fat intake.

When preparing lobster for a keto meal, it is important to consider portion sizes and avoid adding high-carb ingredients or sauces. Some delicious keto-friendly lobster recipes include lobster cakes, lobster scampi pasta, and lobster alfredo.

So, if you're looking to add some indulgent and nutritious flavours to your keto diet, lobster is definitely a great choice!

Lobster meat nutrition facts

Lobster is a popular seafood choice with impressive nutrition stats. It is a low-calorie food packed with vitamins and minerals, and is a rich source of copper and selenium. It is also a good source of zinc, phosphorus, vitamin B12, magnesium, and vitamin E.

Lobster is a lean protein food with high amounts of heart-healthy omega-3 fatty acids. It is also an excellent source of the trace elements copper and selenium. A 1-cup (145-gram) serving of cooked lobster provides 198% of the Daily Value (DV) of copper and 190% of the DV of selenium.

Lobster is also a good source of essential amino acids and has all nine that the body cannot produce. It is also high in cholesterol, with 212 milligrams per cup. However, despite its reputation as a high-cholesterol food, lobster has several nutritional qualities that offer health benefits.

Lobster supports immune system function, may lower the risk of prostate cancer, supports healthy pregnancies, and reduces cognitive decline. It also aids thyroid function, as it is a source of iodine and selenium, which are two key minerals required for proper thyroid functioning.

• Calories: 129
• Fat: 1.3 grams
• Protein: 28 grams
• Cholesterol: 212 milligrams
• Sodium: 705 milligrams
• Zinc: 6 milligrams
• Selenium: 56.3 micrograms
• Vitamin B12: 0.9 micrograms

Keto-friendly lobster recipes

Lobster is a keto-approved food, as it is high in protein and contains virtually no carbs. Here are some keto-friendly lobster recipes to try:

Keto Lobster Casserole

This recipe has quite a few steps but is well worth the time and effort!

Ingredients:

• Lobster meat
• Heavy whipping cream
• Onion
• Olive oil
• Lemon juice
• Chicken bone broth
• Basil
• Salt and pepper
• Garlic powder
• Pork rind crumbs
• Shredded Gruyere cheese
• Butter

Steps:

• Preheat the oven to 450 degrees F.
• Place the heavy whipping cream and lobster meat in a saucepan and cook over medium heat until it reaches a low boil.
• Remove the lobster meat from the cream and set both aside.
• Heat olive oil in a skillet and add the chopped onion. Cook until brown and tender.
• Add lemon juice and chicken broth to the skillet and scrape the bottom of the pan to deglaze. Simmer for 30 seconds.
• Add the reserved cream, basil, salt, pepper, and garlic powder to the skillet.
• Add the cooked lobster meat to the skillet and cook the cream mixture for 3-5 minutes.
• Prepare the topping by mixing the pork rind crumbs, shredded cheese, and melted butter in a bowl.
• Pour the lobster mixture into a baking dish and top with the pork rind topping.
• Bake for 15 minutes or until the top is browned and bubbly.

Keto Lobster Bisque

This recipe for a smooth and creamy lobster soup is not only keto-friendly but also gluten-free!

Ingredients:

• Lobster tails
• Olive oil
• Onion
• Garlic
• White wine
• Worcestershire sauce
• Celery salt
• Dried thyme
• Paprika
• Cayenne pepper
• Black pepper
• Tomato paste
• Lobster stock
• Heavy cream
• Butter

Steps:

• Boil the lobster tails until the shells turn bright red. Remove the meat from the shells and set aside.
• Return the shells to the water and boil for another 10 minutes to make the lobster stock.
• Chop the lobster meat into bite-sized pieces.
• Heat olive oil in a saucepan and saute the onion and garlic for about 5 minutes.
• Add the white wine, Worcestershire sauce, celery salt, thyme, paprika, cayenne pepper, and black pepper to the saucepan.
• Stir in the tomato paste and lobster stock. Simmer for about 10 minutes.
• Puree the mixture in a blender until smooth.
• Return the mixture to the pot and add the heavy cream and butter.
• Add the lobster meat and simmer for another 5-10 minutes.

Broiled Lobster Tail

This quick and easy recipe for broiled lobster tail is perfect for holidays, celebrations, and date nights at home.

Ingredients:

• Lobster tails
• Salted butter
• Garlic
• Lemon juice
• Smoked paprika
• Cayenne pepper

Steps:

• Preheat the oven to Broil on high heat (500 degrees F or 260 degrees C).
• Butterfly the lobster tails by cutting down the center of the shell with kitchen shears, then gently pulling the meat upward and separating it from the bottom shell.
• Place the butterflied lobster tails on a baking sheet.
• Whisk together the melted butter, garlic, lemon juice, smoked paprika, and cayenne. Brush the mixture over the lobster meat.
• Broil the lobster tails until the meat is opaque and lightly browned, about 1 minute per ounce of individual tail.

Lobster's health implications on a keto diet

Lobster is a great option for those on a keto diet as it is high in protein and contains no carbs. Lobster is also a good source of calcium, iron and selenium.

However, lobster is a low-fat food, so it is important to serve it with other fats to meet keto diet requirements. This could include serving lobster tails with pats of butter on top, or having a side of vegetables cooked in butter.

Lobster is also a versatile ingredient, and can be used in keto-friendly dishes such as lobster cakes, lobster rolls, and lobster bisque. Lobster cakes can be made using almond flour and crushed pork rinds instead of breadcrumbs, and served with a fresh salad. Lobster rolls can be made keto-friendly by using avocado halves instead of bread rolls, and avocado oil mayonnaise instead of regular mayonnaise. Lobster bisque can be made keto-friendly by using xanthan gum to thicken the soup instead of carb-loaded ingredients like flour or cornstarch.

How to incorporate lobster into your keto meal plan

Lobster is a great addition to a keto diet. It is luxurious, delicious, versatile, nutritious, and carb-free. Here are some ideas on how to incorporate lobster into your keto meal plan:

Lobster Cakes

By substituting breadcrumbs with almond flour and crushed pork rinds, you can make yummy low-carb lobster cakes. You will need:

• 1 cup cooked lobster meat, finely chopped
• 3/4 cup crushed pork rinds
• 2 tablespoons almond flour
• 1/2 red bell pepper, finely chopped
• 1 scallion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Old Bay Seasoning
• 1 teaspoon lemon juice
• 1 1/2 teaspoons Worcestershire sauce
• Salt and pepper to taste
• 1 tablespoon olive oil

Lobster Roll Avocados

You can enjoy the creamy, rich flavors of a lobster roll with a few tweaks. This recipe replaces regular mayo with avocado oil mayo and traditional top-split buns with ripe avocado halves. You will need:

• 2 cups chopped cooked lobster meat
• 1 celery stalk, chopped
• 1 green onion, chopped
• 2 tablespoons melted butter
• 1 tablespoon avocado oil mayonnaise
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste
• 2 avocados, halved and pitted

Lobster Alfredo

You can keep lobster alfredo on the menu by replacing pasta with steamed cauliflower or another low-carb pasta alternative such as spaghetti squash or spiralized zucchini. You will need:

• 3 tablespoons butter
• 1 tablespoon fresh lobster juice
• 1/4 cup alfredo sauce
• About 2 cups cooked lobster meat
• 1/2 teaspoon lemon juice
• Salt and pepper to taste
• 2 cups cooked cauliflower florets

Lobster Bisque

A bowl of velvety lobster bisque will make you forget you're on a diet. This recipe has only 7 grams of carbs per serving, but all the salty, creamy goodness you crave. You will need:

• 1 tablespoon unsalted butter
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 cup cooking sherry
• 4 cups chicken stock
• 1/2 teaspoon dried thyme
• 1 teaspoon xanthan gum
• 1/2 teaspoon red pepper flakes
• 1 teaspoon smoked paprika
• One 14.5-ounce can diced tomatoes
• 1 1/2 pounds cooked lobster meat, chopped
• Salt and pepper to taste
• Fresh chopped parsley

Grilled Lobster Tails

You can also grill lobster tails and serve them with seasoned butter. This recipe has only 2 grams of carbs per serving. You will need:

• 1/2 cup salted butter, softened
• 2 teaspoons fresh minced garlic
• 1 tablespoon Creole seasoning
• Four 6-ounce lobster tails, butterflied

Keto Lobster Casserole

This is a tasty and low-carb dinner option. You will need:

• 1 lb. Lobster meat
• 1 ¼ c. Heavy whipping cream
• 1 c. Onion chopped
• 1 tbsp. Olive oil
• 1 tbsp. Lemon juice
• 2 tbsp. Chicken bone broth
• 2 tbsp. Chopped fresh basil
• 1 tsp. Garlic powder
• Salt and pepper to taste
• ½ c. Crushed pork rind crumbs
• 2 tbsp. Melted unsalted butter
• ½ c. Shredded Gruyere cheese

Keto-compatible alternatives to lobster

Lobster is a great option for those on a keto diet, but if you're looking for alternatives, there are several keto-friendly options to choose from. Here are some ideas for keto-compatible alternatives to lobster:

• Shrimp: Like lobster, shrimp is low in carbs and can be used in a variety of keto recipes such as shrimp scampi or a shrimp stir-fry.
• Salmon: Salmon is not only keto-friendly but also rich in heart-healthy omega-3 fatty acids. It's a great substitute for lobster in recipes like seafood salads or keto-friendly casseroles.
• Chicken: Chicken is versatile and can be grilled, baked, or sautéed. It's a good source of protein and can be used in various keto recipes.
• Tofu: For vegetarians on the keto diet, tofu is an excellent alternative. It's low in carbs and can be used in dishes like tofu stir-fries or grilled tofu steaks.

These alternatives provide variety while maintaining the low-carb integrity of a keto diet. So, if you're looking for a break from lobster or want to add some new options to your meal plan, give these keto-compatible alternatives a try!

Frequently asked questions