Prawns On Keto: What You Need To Know

Prawns and shrimp are keto-friendly foods. They are low in carbohydrates and calories, and high in protein, vitamins, minerals, and antioxidants. They are also a good source of heart-healthy omega-3 fatty acids. While prawns and shrimp are low in fat, they are still a good option for the keto diet as they are very filling. When eating prawns or shrimp on a keto diet, it is best to avoid frying them or adding high-carb sauces. Instead, try grilling, roasting, or boiling them, and serve with keto-friendly sauces like sugar-free cocktail sauce or sugar-free BBQ sauce.

Prawns are keto-friendly

However, it is important to note that different preparation methods can increase the carb count. For example, a typical fried shrimp dish is not very keto-friendly due to the breading. But, there are keto-friendly alternatives, such as keto coconut shrimp, which allow individuals to enjoy the crispy goodness of fried prawns without compromising their dietary goals.

There are many keto-friendly prawn recipes to choose from, such as prawn stir-fry, keto prawn skewers, keto garlic prawns, and keto prawn tacos. These recipes often include keto-friendly vegetables and healthy fats, making them a well-rounded and nutritious option.

Additionally, prawns are very versatile and can be paired with various keto-friendly ingredients. They absorb other flavors well, so feel free to experiment with seasonings, spices, and marinades to create delicious keto meals.

Keto prawn stir fry

Prawns are indeed allowed on a keto diet, as they are low in carbs. Here is a keto-friendly prawn stir fry recipe that you can try:

This keto prawn stir fry recipe is a delicious, healthy, and easy-to-make dish. It uses spiralized courgette instead of noodles to keep it low-carb, but you can use normal noodles if you're not watching your carbs. The simple dressing of soy sauce and lime juice combines with the chilli and coriander to create a tasty and fresh flavour profile.

Ingredients:

• 1/2 red chilli, sliced
• 1 clove garlic, sliced
• 1/2 red pepper (around 100 g)
• 1/2 medium head of broccoli, cut into small florets (around 100 g)
• 1 tbsp light soy sauce
• 1/2 lime, juiced
• 1/2 medium courgette, spiralized (around 200 g)
• 1 spring onion, sliced
• Oil, for frying
• Raw or cooked prawns

Method:

• Heat oil in a frying pan over medium-high heat.
• Add the chilli and garlic and stir-fry for 30 seconds.
• If using raw prawns, add them to the pan and cook for 2 minutes until they start to turn pink.
• Add the broccoli and peppers and stir-fry for 3 minutes, tossing the pan often.
• If using cooked prawns, add them now and cook for 2 minutes.
• Add the soy sauce and lime juice, seasoning well, and cook for another minute.
• Finally, add the courgette, coriander, and spring onion. Stir everything through the pan and serve immediately.

Tips:

• This dish takes about 7-8 minutes to cook, so it's best to cook it fresh each time, as reheating prawns can make them tougher and the courgette noodles soggier.
• If you like your food spicy, feel free to increase the amount of chilli to taste.

Keto prawn batter

Prawns are allowed on the keto diet, but it is important to be mindful of the preparation methods used, as these can increase the carb count. For example, a typical fried shrimp dish is not keto-friendly due to the wheat-based batter. However, there are alternative keto-friendly batters that can be used to make fried prawns.

Keto Coconut Battered Prawns:

Ingredients:

• 2 1/2 tbsp coconut flour
• 1/4 tsp baking powder
• Salt and pepper to taste
• 8 medium-sized prawns, shelled
• 1/2 cup unsweetened shredded coconut
• 1 egg
• Oil for deep frying (coconut oil or beef tallow recommended)

Method:

• Preheat your deep fryer to 325°F.
• In a bowl, whisk the egg.
• Add the coconut flour, baking powder, salt, and pepper to the bowl and mix until you have a smooth batter.
• Put the shredded coconut in a separate bowl.
• One at a time, dip the prawns in the batter and use your hands to mould the batter around them. Then, dip the battered prawns in the coconut flakes, pressing the flakes to ensure they stick.
• Deep fry 3-4 prawns at a time, until both sides are golden brown and the prawns are pink.
• Serve immediately with your choice of dipping sauce.

This batter can also be used for chicken balls, onion rings, and anything else that tastes better deep-fried!

Alternative Keto Prawn Batter:

If you don't have coconut flour, you can also make a keto-friendly batter using almond flour. Here is an alternative recipe for keto crispy fried shrimp:

Ingredients:

• 1 1/2 pounds large prawns, tails peeled and deveined
• Cooking oil of your choice
• 1/2 cup unsweetened almond milk
• 1 tsp garlic powder
• Salt and pepper to taste
• 1 egg
• Almond flour
• Paprika

Method:

• Heat oil in a deep skillet over medium-high heat.
• Clean and wash the prawns, leaving the tails intact.
• In a bowl, mix together the almond flour, egg, almond milk, garlic powder, paprika, salt, and pepper until combined.
• Dip the prawns in the batter and carefully place them in the hot oil, cooking only a few at a time to avoid overcrowding.
• Fry for 3-5 minutes, until golden brown and opaque in the centre.
• Serve with your choice of dipping sauce or a fresh salad.

Keto prawn recipes

Prawns are a great option for those on a keto diet, as they are low in carbs and can be cooked in a variety of ways. Here are some delicious keto-friendly prawn recipes to try:

Creamy Tuscan Shrimp

This recipe combines juicy shrimp with a creamy sauce, plump tomatoes, and garlic. It is quick and easy to make, requiring just 10 ingredients and 15 minutes of your time. Here's how to make it:

• Heat olive oil and butter in a skillet.
• Add the shrimp and season with salt and pepper. Cook each side for 1 minute.
• Put the garlic, tomatoes, and spinach in the skillet and saute for 1 minute.
• Pour in the heavy cream, Parmesan, and basil, then reduce the heat to medium. Simmer for 2-3 minutes or until the sauce has thickened.

Garlic Butter Shrimp

This recipe is a quick and easy option for a keto-friendly prawn dish. It is ready in just 20 minutes and tastes delicious. Here's how to make it:

• Heat butter in a skillet and add the shrimp. Sprinkle with salt and pepper and cook for 4-5 minutes.
• Remove the shrimp from the pan and set aside.
• Add garlic to the skillet and cook for 30 seconds.
• Add chicken stock and simmer until reduced by half.
• Add butter, lemon juice, and red pepper to the sauce.
• Return the shrimp to the pan and stir to combine. Sprinkle with parsley.

Keto Shrimp Scampi

A classic dish that can be made keto-friendly by using zucchini noodles or cauliflower rice instead of traditional pasta.

Cajun Shrimp Caesar Salad

A flavourful and spicy shrimp salad with a homemade Caesar dressing.

Thai Shrimp Lettuce Wraps

A creative take on traditional Thai food, with marinated shrimp, peanut sauce, and fresh lettuce wraps.

Keto Coconut Shrimp

A delicious and crunchy alternative to traditional fried shrimp, perfect for those craving a crispy texture while staying keto-friendly.

Prawns are a good source of protein

Firstly, prawns are an excellent source of complete protein, meaning they contain all nine essential amino acids required by the body to maintain health and function optimally. They provide the same amount of protein as red meat or poultry but with significantly fewer calories. For instance, 100 grams of prawns contain about 25 grams of protein and only 115 calories, compared to nearly double the calories in chicken and triple in beef. This makes prawns a great option for those looking to increase their protein intake while managing their calorie consumption.

Secondly, prawns are rich in various vitamins and minerals. They are an excellent source of B vitamins, including B12 and folate, which are crucial for energy production and red blood cell formation. Prawns also contain high levels of vitamin E, offering 22 times more than chicken or beef. Vitamin E acts as a potent antioxidant, potentially protecting against heart disease and cancer. Additionally, prawns provide good amounts of calcium, iron, phosphorus, potassium, zinc, and selenium, contributing to overall health and well-being.

Moreover, prawns are a valuable source of iodine, which is essential for the proper functioning of the thyroid gland. They also contain astaxanthin, a compound with anti-inflammatory properties, which may reduce the risk of chronic diseases such as heart disease and cancer. The omega-3 fatty acids in prawns further promote heart health by helping to lower blood pressure and reduce the risk of heart attacks.

In addition to their nutritional benefits, prawns are a good choice for weight loss. They are high in protein, low in saturated fat, and have a low-calorie density. This combination can help promote satiety, curb appetite, and support weight management goals.

Overall, prawns are indeed a good source of protein and offer a range of health benefits, making them a nutritious addition to a keto diet or any balanced diet.

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