Poke Sauce: A Keto-Friendly Condiment?

Poke bowls are a popular dish, especially for those on a keto diet. But what about the sauce – is it keto-friendly? The answer is yes, but it depends on the type of sauce. Traditional poke sauce is a simple mix of soy sauce and sesame oil, sometimes with rice vinegar, and is therefore suitable for a keto diet. However, some restaurants may add sugar to their sauces, making them less suitable. When eating out, it is best to ask about the ingredients in the sauce or opt for a simple mayo-based sauce, while those following a keto diet who are making their own poke bowls at home can create their own keto-friendly sauce.

Poke bowl ingredients

A poke bowl is a traditional Hawaiian dish made of diced raw, marinated fish served with veggies over rice. The combinations of ingredients are limitless, and you can design your own bowl.

Base

• Zucchini noodles
• Cauliflower rice
• Cabbage
• Greens

Protein

• Sushi-grade salmon
• Ahi tuna
• Shrimp
• Scallops
• Tofu
• Chicken

Toppings

• Avocado
• Cucumber
• Green onion
• Sesame seeds
• Nori strips
• Kale
• Cilantro
• Edamame
• Macadamia nuts
• Mango
• Fried shallots
• Seaweed
• Furikake
• Pickled ginger
• Carrots
• Radish
• Spicy mayo
• Wasabi mayo
• Eel sauce
• Scallions
• Seaweed salad
• Crab salad
• Fried wontons
• Shredded Napa cabbage
• Shredded carrots
• Wonton strips
• Rice vinegar
• Sesame oil
• Soy sauce
• Honey
• Rice
• Brown rice
• White rice
• Sticky rice
• Black rice
• Forbidden rice
• Seaweed
• Kale noodles
• Tortilla chips
• Crab salad
• Garlic or onion crisps
• Unsweetened toasted coconut
• Ponzu
• Lemon juice
• Coconut aminos
• Lime juice
• Olive oil
• Salt
• Black pepper
• Ginger juice
• Sugar
• Red pepper flakes
• Wasabi
• Lemon juice
• Mayo
• Spicy mayo sauce
• Green onions
• Black sesame seeds

You can also add a sauce to your poke bowl. A traditional poke sauce is made with soy sauce, sesame oil, and rice vinegar, but you can also get creative and add other ingredients like honey or sriracha.

Is poke keto-friendly?

Poke bowls are a popular dish, especially in the United States, but are they suitable for those following a keto diet?

Poke is a traditional Hawaiian dish, usually made with diced, raw, marinated fish served with vegetables and rice. The fish is typically salmon or tuna, and the rice is usually sticky rice or sushi rice.

The traditional version of poke is very low-carb and keto-friendly, but most restaurants serve poke bowls with higher-carb vegetables and rice, as well as sugary sauces.

A typical poke bowl with sushi rice is not keto-friendly. Rice alone can add at least 50 grams of carbs to your meal. A poke bowl with rice as a base will usually start with around 67 grams of carbs, and this number can increase dramatically depending on the other ingredients.

However, poke bowls can easily be made keto-friendly by making a few simple swaps.

How to Make a Keto-Friendly Poke Bowl

To make a keto poke bowl, start by choosing a low-carb base such as greens, cabbage, cauliflower rice, or zucchini noodles.

Then, add your protein. Good keto choices include sushi-grade salmon, ahi tuna, shrimp, scallops, tofu, or chicken. If possible, order your protein without marinade, or check the ingredients to ensure it is low-carb.

Next, add some low-carb toppings. Good options include avocado, cucumber, green onion, sesame seeds, nori strips, kale, cilantro, edamame, and macadamia nuts.

Finally, top your keto poke bowl with a high-fat, no-sugar sauce. Spicy mayo, wasabi mayo, and sesame oil are all good choices.

Making Your Own Keto Poke Bowl

If you want to ensure your poke bowl is keto-friendly, it's best to make it yourself. That way, you know exactly what goes into it. There are many recipes online for keto poke bowls, and they typically involve marinating your chosen protein and assembling the bowl with your chosen base, toppings, and sauce.

By making wise low-carb choices, you can definitely enjoy a keto-friendly poke bowl!

How to make keto poke sauce

Ingredients

• Avocado oil mayonnaise
• Tabasco sriracha
• Soy sauce or tamari sauce
• Lime juice
• Erythritol (optional)

Method

• Combine the avocado oil mayonnaise with the Tabasco sriracha.
• Add in the soy sauce or tamari sauce, lime juice, and optional erythritol.
• Stir all ingredients together until well combined.
• Drizzle the sauce over your poke bowl and enjoy!

Tips

• If you are making a keto poke bowl, remember to skip the rice and opt for a low-carb base such as cauliflower rice, greens, cabbage, or zucchini noodles.
• For your poke bowl toppings, choose low-carb options like avocado, cucumber, green onion, sesame seeds, and radishes.
• For protein, opt for sushi-grade salmon, ahi tuna, shrimp, scallops, tofu, or chicken.

Storing keto poke bowls

• Chop all your vegetables, except the avocado, and store them in an airtight container in the fridge. The avocado should be kept at room temperature and sliced just before serving to prevent browning.
• Prepare the fish marinade and store it separately in the fridge. Do not add it to the fish yet.
• Pre-cut the fish into cubes, but do not marinate it until you are ready to serve your poke bowl.
• Make the spicy mayo or keto-friendly mayonnaise-based sauce and store it in the fridge.
• Keep all dry ingredients, such as dried seaweed and sesame seeds, at room temperature in airtight containers.
• When you are ready to serve, microwave the cauliflower rice for about 1 minute and add it to the bottom of your bowl.
• Stir the marinade with the cubes of fish and add it to the bowl along with the chopped vegetables, avocado slices, and other toppings.
• Drizzle the spicy mayo or keto mayonnaise over the poke bowl and serve immediately.

By storing your keto poke bowl ingredients separately, you can enjoy a fresh and delicious poke bowl while also extending the shelf life of your ingredients.

Where to buy sushi-grade fish

To make a keto poke bowl, it's important to use sushi-grade fish. Here are some options for where to buy sushi-grade fish:

Online

Oceanside Seafood offers sashimi-grade seafood with a flat-rate shipping fee nationwide. They offer individual cuts of fish, as well as variety packs and additions like salmon caviar and poke cube tuna.

Local Markets

Depending on your location, you may be able to find sushi-grade fish at local markets. For example, in Philadelphia, some recommended options include John Yi Fish Market, Giuseppe's Market at Samuels and Son Seafood, and Philadelphia Lobster & Fish.

In South Bend, people have recommended Whole Foods, St. Clair's, and Jake's Country Meats for wild-caught Great Lakes fish.

Grocery Stores

Some grocery stores may also offer sushi-grade fish. H Mart, with locations in Elkins Park and Upper Darby, is one such option.

Wholesale Operations

If you're looking to buy in bulk, you could try a wholesale operation that sells to the public, such as Giuseppe's Market at Samuels and Son Seafood in Philadelphia.

Frequently asked questions