Ramen Noodles: A Keto Diet Friend Or Foe?

Ramen is a Japanese dish that is typically made with wheat-based or rice noodles, which are high in carbohydrates and therefore not keto-friendly. However, there are alternative noodle options that can be used to make a delicious and satisfying keto ramen.

Shirataki noodles, also known as konjac or miracle noodles, are a popular choice for keto ramen. They are made from the konjac plant and are mostly water and fiber, with very few carbs. Other noodle alternatives include zucchini noodles, kelp noodles, and spaghetti squash.

To make keto ramen, you can start by preparing the noodles and rinsing them thoroughly to remove any fishy smell. Then, in a separate pan, you can sauté garlic, ginger, and chili before adding the chicken broth, mushrooms, and other desired ingredients. Finally, assemble the bowl by adding the noodles, broth, and your choice of toppings such as soft-boiled eggs, green onions, and protein like chicken or beef.

Keto ramen is a creative and tasty weeknight dinner option that can be easily customized to your liking. With the right ingredients and some simple tweaks, you can enjoy a comforting bowl of keto ramen without compromising your dietary preferences.

Shirataki noodles as a keto-friendly alternative to traditional ramen noodles

Ramen is typically made with wheat-based noodles, which are not keto-friendly. However, there is a keto-friendly noodle alternative that can be used instead: shirataki noodles.

Shirataki noodles are a low- or zero-calorie noodle made from the root of the konjac plant. They have been consumed in Japan for over a thousand years and are sometimes referred to as konjac or miracle noodles. The noodles are mostly water (around 97%) and glucomannan fiber (around 3%). Glucomannan is a soluble fiber that absorbs water and is not digestible, which is why shirataki noodles have zero net carbs.

Shirataki noodles are flavourless and take on the taste of whatever sauce they are paired with, much like regular pasta. They have a slightly gelatinous texture and are usually packaged in liquid, which should be drained off and rinsed before cooking. Some people find the smell and rubbery texture off-putting, but this can be improved by preparing and cooking the noodles correctly. They are best rinsed and then stir-fried or pan-fried for a few minutes. They can also be boiled, although this is optional.

Shirataki noodles are a versatile noodle alternative and can be used in a variety of dishes, including ramen, spaghetti, fettuccine, soups, and pad Thai. They are a keto-friendly alternative to regular noodles and can be used to create a delicious and authentic-tasting bowl of ramen.

How to cook shirataki noodles for ramen

Shirataki noodles are a great alternative to regular noodles when making keto ramen. They are made from the roots of a yam plant and are a gluten-free and grain-free option. Here is a step-by-step guide on how to cook shirataki noodles for ramen:

Step 1: Prepare the Ingredients

The beauty of ramen is that you can get creative with the ingredients. The most important component is the noodles, and for this recipe, we will be using shirataki noodles. You can also add bone broth, protein such as beef, chicken, or tofu, and some Asian vegetables like mushrooms, bok choy, or peas to give it an authentic feel and look.

Step 2: Rinse the Shirataki Noodles

This step is crucial as shirataki noodles are usually packed in a liquid that has a strong fishy flavour. Rinse the noodles thoroughly under warm or hot water to ensure that you get rid of the smell.

Step 3: Roast the Shirataki Noodles

Warm up a pot over medium heat and add some oil. Toss the noodles in the oil to coat them and then roast them in the pan or Dutch oven. This step will give the noodles a more pasta-like taste. You can also add a bit of salt and pepper to taste.

Step 4: Prepare Your Protein

You can use leftover meat from the previous day, cook a quick chicken in an instant pot, or simply cook some fresh chicken in a pan. For a vegetarian option, you can add tofu to your ramen.

Step 5: Boil Your Vegetables

Place the vegetables you plan to use into boiling water and let them simmer for 1-2 minutes. This will make them softer and give them a vibrant colour. If you are using larger mushrooms, add them first as they take longer to cook.

Step 6: Rinse the Vegetables Under Cold Water

Once your vegetables are softer, place them in a strainer and quickly run them under cold water to stop the cooking process and retain their colour. At the same time, place your broth in a pot and bring it to a boil. If desired, you can add the noodles and simmer for a few minutes.

Step 7: Assemble Your Ramen Bowl

Ensure that all your ingredients (except avocado, if using) are warm, and your broth is boiling. Add the noodles to your ramen bowl first, then layer the other ingredients on top. Finally, pour the hot broth over everything and enjoy your delicious keto ramen!

Keto ramen toppings and customisations

Keto ramen is a highly customisable dish, with a variety of toppings and add-ins that can be used to elevate the flavours and textures of the dish. Here are some ideas for keto-friendly toppings and customisations to make your ramen bowl unique and delicious:

Proteins

• Steak: Sirloin, flank, or skirt steak are great options.
• Chicken: Baked, shredded, or grilled chicken are all suitable.
• Ground Beef: Season with coconut aminos for extra flavour.
• Pulled Pork: Use as a topping or mix into the ramen during assembly.
• Seafood: Shrimp, crab, or scallops are excellent additions.
• Eggs: Soft-boiled, hard-boiled, or scrambled eggs add protein and creaminess.

Vegetables

• Shiitake Mushrooms: Pre-sliced shiitake mushrooms are convenient and add an earthy flavour.
• Green Onions/Scallions: Sliced green onions provide a hint of onion flavour.
• Bok Choy: Baby bok choy adds a crunchy texture and mild flavour.
• Avocado: Sliced avocado contributes creaminess and healthy fats.
• Lime Wedge: A squeeze of lime juice adds a bright, acidic touch.
• Bean Sprouts: Crispy and refreshing, bean sprouts are a classic ramen topping.
• Ginger: Minced or sliced ginger can be added for a spicy, pungent kick.

Other Toppings

• Fish Sauce: Adds umami and a pungent aroma.
• Sesame Oil: A drizzle of toasted sesame oil lends an earthy, nutty flavour.
• Chilli Sauce/Chilli Paste: Spicy condiments like chilli sauce or chilli paste can be added for an extra kick.
• Everything Bagel Seasoning: This unique seasoning blend adds a savoury touch.
• Nutritional Yeast Flakes: These flakes add a cheesy, nutty flavour and are packed with micronutrients.

Feel free to mix and match toppings and customisations to create your perfect bowl of keto ramen!

Ramen broth and seasoning

The broth is a crucial component of keto ramen, and there are a few options to consider for a tasty and nutritious base. Firstly, bone broth is highly recommended as it provides numerous health benefits. Bone broth is rich in collagen, which can aid in improving digestive issues, reducing inflammation, and promoting youthful-looking skin. It adds a depth of flavour to the dish while also providing nutritional advantages.

If you opt for a regular broth, you can use chicken, beef, or vegetable broth as your base. For an extra rich flavour, beef bone broth is a great option. To make your broth even more flavourful, you can add spices and seasonings. Here are some suggestions for a delicious and well-seasoned keto ramen broth:

• Nutritional yeast flakes: These flakes are a superfood, packed with micronutrients, fibre, and protein. They add a cheesy flavour to your broth, enhancing the depth of flavour.
• Black pepper: Crushed black pepper adds a standard spicy note to your broth.
• Onion powder: This adds a savoury, onion flavour to your broth.
• Garlic salt: A small amount of garlic salt will enhance the savoury flavour of your broth.
• Ginger: Ground ginger provides a subtle spice and warmth to your broth.
• Coconut aminos: This is a great soy sauce substitute, providing a similar flavour while being grain-free.
• Fish sauce: Fish sauce adds an umami, savoury flavour to your broth.

Feel free to experiment with different combinations of these seasonings and adjust the quantities to your taste preferences. You can also add vegetables, spices, and seasonings of your choice to customise your keto ramen broth further.

How to make keto ramen soup

Ingredients:

• Shirataki noodles (tofu shirataki or regular shirataki)
• Chicken broth (or vegetable stock)
• Nutritional yeast flakes
• Onion powder
• Garlic salt
• Ground ginger
• Black pepper
• Soy sauce (or coconut aminos or gluten-free tamari)
• Togarashi (or cayenne pepper)
• Sesame seeds
• Baby bok choy
• Soft-boiled eggs
• Avocado
• Leeks
• Carrots
• Young peas
• Mushrooms (shiitake, enoki, or wild)
• Protein of choice (sirloin steak, chicken, shrimp, crab, ground beef, pulled pork, or tofu)

Instructions:

• Drain and rinse the shirataki noodles with boiling water to remove the fishy smell.
• Heat oil in a pan or Dutch oven and roast the noodles to give them a more pasta-like taste. You can add salt and pepper for extra flavor.
• Prepare your protein of choice. You can cook fresh chicken in a pan, use leftover meat, or add grilled chicken, sliced sirloin steak, sautéed shrimp, or tofu.
• Boil your choice of vegetables for 1-2 minutes to make them softer and retain their color. You can use baby bok choy, avocado, leeks, carrots, young peas, and mushrooms.
• Rinse the vegetables under cold water to stop the cooking process and retain their color.
• Bring your chicken broth or vegetable stock to a boil in a separate pot.
• Assemble the ramen by adding the noodles to a bowl first, then layering the other ingredients, and finally, pouring the hot broth over everything.
• Top with soy sauce, sesame seeds, and sliced soft-boiled eggs. You can also add green onions, lime wedges, or chili sauce for spice.

Tips:

• Shirataki noodles are a popular choice for keto ramen because they are made from konjac root, which is high in fiber and low in carbs. However, they may have a slightly fishy taste, so be sure to rinse them thoroughly before use.
• You can also use zucchini noodles, spaghetti squash, or kelp noodles as alternatives to shirataki.
• For a more authentic ramen experience, add aromatics like fresh ginger and garlic to your broth.
• If you're short on time, you can make this recipe in just 15 minutes by skipping the protein and using packaged tofu shirataki noodles, which come pre-cooked. Simply heat the broth, add the spices and noodles, and serve.

Frequently asked questions