Satay Sauce On Keto: What You Need To Know

Satay sauce is a popular condiment in Southeast Asian cuisine, often served with grilled meat skewers (satay), vegetables, and as a dipping sauce. The traditional ingredients include ground roasted peanuts or peanut butter, coconut milk, soy sauce, garlic, ginger, sugar, and spices. However, is it keto-friendly?

The answer is yes! By substituting sugar with sugar-free sweeteners like erythritol or stevia, and choosing a sugar-free and natural peanut butter, you can easily make a keto-friendly satay sauce. This versatile sauce can be paired with chicken, beef, or even seafood, adding a burst of flavor to your keto meals.

Keto satay sauce ingredients

There are a variety of keto satay sauce recipes, but most of the ingredients remain the same. Here is a list of ingredients that you can use to make your own keto satay sauce:

• Coconut milk: This adds a nice mellow-sweet flavour and a great mouthfeel to the sauce.
• Peanut butter: A natural, unsweetened variety is preferred to avoid extra carbs from added sugar. Almond butter can also be used as a substitute.
• Thai red curry paste: This adds a subtle spice and complex flavours like kaffir lime leaf and galanga.
• Fish sauce: This adds umami and savoury notes to the sauce.
• Lemon juice: Adds a tangy and bright flavour to the sauce.
• Garlic: Minced garlic adds a savoury and pungent flavour.
• Ginger: Minced ginger can be added for a warm and slightly spicy flavour.
• Sweetener: A small amount of sweetener can be added to balance the flavours. Low-carb options include Swerve, honey, or applesauce.
• Spices: Cayenne pepper or red chilli flakes can be added for extra heat.
• Oil: Coconut oil, sesame oil, or olive oil can be used for cooking the curry paste.
• Salt: Adjust the seasoning with salt to taste.

Ingredients:

• 1 can coconut milk (400ml or 13.5 fl oz)
• 6 tbsp peanut butter
• 3-4 tbsp Thai red curry paste
• 2-3 drops liquid stevia
• Lime juice
• Salt to taste

Instructions:

Place the coconut milk, peanut butter, and curry paste into a small saucepan and bring to a boil. Adjust the amount of curry paste depending on your preferred spice level. Simmer the sauce until it thickens. Season the sauce with lime juice, liquid stevia, and salt to taste. Serve warm or at room temperature.

How to make keto satay sauce

Ingredients:

• Coconut milk
• Peanut butter
• Thai red curry paste
• Lemon juice
• Fish sauce
• Garlic
• Cilantro
• Liquid stevia
• Salt

Method:

Place the coconut milk, peanut butter, and curry paste into a small saucepan and bring to the boil. Adjust the amount of curry paste depending on how spicy you prefer the sauce. Simmer the sauce until it thickens. Season the sauce with lemon juice, liquid stevia, and salt to taste.

You can also add a little fish sauce to taste. The sauce is now ready to serve.

Tips:

• This sauce works well with chicken, beef, seafood, steak, fish, pork, tofu, and vegetables.
• It can be served with grilled chicken marinated in the curry paste overnight.
• The sauce can be frozen in a small glass jar and defrosted when needed.
• You can use crunchy or smooth peanut butter, whichever is your preference.

Keto satay sauce nutritional information

Keto satay sauce is a delicious and versatile condiment that can be served with chicken, beef, or seafood. It is a great option for those following a ketogenic diet, as it is high in fat and low in carbohydrates. Here is a detailed breakdown of the nutritional information for keto satay sauce.

Calories

A serving of keto satay sauce typically contains around 150-200 calories. The majority of these calories come from fat, which is an essential component of a ketogenic diet.

Macronutrients

Fat

As mentioned, keto satay sauce is high in fat, with approximately 13-18 grams of fat per serving. This is beneficial for individuals following a keto diet, as it helps to increase satiety and promote a state of ketosis.

Carbohydrates

The carbohydrate content of keto satay sauce can vary depending on the ingredients used, but it typically ranges from 4-5 grams per serving. This is relatively low compared to non-keto satay sauces, making it suitable for a keto diet.

Protein

Keto satay sauce provides around 4 grams of protein per serving. While protein is important on a keto diet, it is generally not the primary source of calories.

Micronutrients

Keto satay sauce also contains various micronutrients, including sodium, potassium, calcium, iron, and vitamins A and C. However, the amounts of these micronutrients can vary depending on the specific ingredients and brands used.

Ingredients

The nutritional profile of keto satay sauce is largely determined by its ingredients, which typically include coconut milk, peanut butter, Thai red curry paste, and various seasonings. Some recipes may also include sweeteners, such as stevia or low-carb brown sugar, to enhance the flavour.

Comparison to Non-Keto Satay Sauce

It is important to note that the nutritional profile of keto satay sauce may differ from traditional, non-keto satay sauce. Non-keto versions often contain added sugars and vegetable oils, which increase the carbohydrate and unhealthy fat content. Therefore, when following a keto diet, it is essential to choose a satay sauce recipe that aligns with keto guidelines.

What foods to serve with keto satay sauce

Keto satay sauce is a versatile condiment that can be served with a variety of dishes. Here are some ideas for what foods to serve with it:

Grilled or BBQ Meat and Seafood

Keto satay sauce pairs well with grilled or barbecued meat and seafood. Try it with chicken, beef, steak, fish, or pork. Marinate the meat in the sauce or use it as a dipping sauce. You can also serve it with grilled tofu for a vegetarian option.

Noodles and Vegetables

For a lower-carb option, zucchini noodles or "zoodles" can be paired with keto satay sauce. The sauce also goes well with vegetables like broccoli and salad greens.

Appetizers and Snacks

Keto satay sauce can be used as a dip for appetizers or snacks. Try it with chicken satay skewers, spring rolls, or low-carb salad rolls.

Rice and Noodle Dishes

Although rice and noodles are not typically keto-friendly, you can serve keto satay sauce with rice or noodles if you are cooking for non-keto family or friends. It goes well with quinoa, brown rice, or even French fries.

Where to buy keto satay sauce ingredients

To make keto satay sauce, you will need coconut milk, peanut butter, Thai red curry paste, and liquid stevia.

You can buy coconut milk from most major supermarkets, either in cans or in cartons in the dairy aisle. For keto satay sauce, it's best to use full-fat coconut milk from a can.

Peanut butter can also be found in most supermarkets. For keto satay sauce, it's important to use a natural option with only peanuts or peanuts and salt as the ingredients. Some recommended brands include Pics crunchy peanut butter (available in Australian supermarkets), Fix and Fogg (a New Zealand company), and Spread the Love (for Americans).

Thai red curry paste can be purchased from your local Asian grocer or on Amazon. Mae Ploy curry pastes are a good option, as they do not contain sugars or vegetable oils.

Liquid stevia is available from health food stores or online.

Frequently asked questions