Sesame Sauce On A Keto Diet: Friend Or Foe?

Sesame sauce is a popular ingredient in Asian cuisine, adding a distinct nutty flavour to dishes. It is typically made with sesame seeds, oil, and other ingredients such as soy sauce, vinegar, and spices. While sesame sauce is commonly used in Chinese takeout dishes, it often contains high amounts of sugar and carbohydrates, making it unsuitable for those following a keto diet. However, by making a few simple ingredient substitutions, it is possible to create a delicious keto-friendly sesame sauce that can be used to garnish your favourite Asian dishes.

Keto-friendly sesame sauce ingredients

Sesame sauce is a great way to add flavour to your favourite Asian dishes. Here are some keto-friendly ingredients to make your own sesame sauce at home:

• Rice Vinegar — Use sugar-free rice vinegar to avoid hidden carbs.
• Liquid Aminos — Use liquid aminos as a healthier substitute for soy sauce.
• Sweeteners — Try Lakanto Classic Monkfruit Sweetener, Sukrin Gold, or any keto-friendly brown sugar substitute.
• Salt — A pinch of pink Himalayan salt will enhance the other flavours in your sauce.
• Sesame Seeds — For an extra burst of flavour, add a pinch of sesame seeds to your sauce.
• Garlic — Mince or crush a clove of garlic to add a punch of flavour to your sauce.
• Ginger — Grate or mince some fresh ginger to add a hint of spice to your sauce.
• Oil — Toasted sesame oil will give your sauce a rich and deep flavour. You can also use avocado oil or olive oil for frying.
• Thickening Agents — Use arrowroot powder, xanthan gum, or guar gum powder to thicken your sauce.

Simply combine your desired ingredients in a saucepan, heat to a rolling boil, and whisk frequently until you achieve your desired consistency. Now you're ready to enjoy a delicious keto-friendly sesame sauce!

How to make keto sesame sauce

Ingredients:

• 1/8 cup rice vinegar
• 3 tbsp liquid aminos
• 2 tbsp Lakanto Classic Monkfruit Sweetener
• 1 clove garlic, minced
• 1 pinch pink Himalayan salt
• 1 pinch sesame seeds

Optional:

• 1/4 teaspoon red pepper flakes
• 1 tablespoon toasted sesame seed oil

Method:

• Combine all ingredients in a saucepan or pot.
• Bring to a rolling boil.
• Stir frequently with a whisk.
• Reduce the mixture to a thicker, sauce-like consistency.
• Remove from heat and serve.

Tips:

• Use sugar-free rice vinegar.
• Add toasted sesame seed oil to intensify the sesame flavour.

Keto sesame chicken

Ingredients:

• Chicken breast
• Soy sauce
• Ketchup
• Minced garlic
• Brown sugar sweetener
• Onion powder
• Sesame oil
• Red pepper flakes
• Sesame seeds
• Rice vinegar
• Cornstarch
• Avocado oil
• Boneless, skinless chicken breasts
• Kosher salt
• Black pepper
• Toasted sesame oil
• Green onions

Method:

Firstly, cut the chicken into bite-sized chunks. Then, make the sauce by mixing together the soy sauce, ketchup, garlic, brown sugar sweetener, onion powder, sesame oil, and red pepper flakes.

Next, heat a non-stick skillet over medium-high heat and add the chicken breast chunks. Cook until slightly browned and cooked through. This should take around 5-8 minutes. Make sure the internal temperature of the chicken reaches 165F.

Now, add the sauce to the pan and stir to coat the chicken. Reduce the heat to medium-low and let the sauce simmer for about 5 minutes to thicken.

Finally, serve the keto sesame chicken with steamed cauliflower rice or zucchini noodles. Garnish with sesame seeds and enjoy!

Tips:

You can also serve this dish with a simple side of vegetables such as sauteed green beans, spinach, or steamed asparagus. For an extra kick of spice, add some red chili flakes or Sriracha to the sauce.

If you're short on time, you can make this recipe in just one pan and have a delicious, healthy, and keto-friendly meal ready in under 30 minutes!

Keto sesame sauce as a salad dressing

A ketogenic diet can be challenging, but a tangy garlic sesame keto dressing can make it easier. Salads can get boring, but a good salad dressing can make all the difference. This Asian-style dressing is sweet, tangy, spicy, and loaded with rich sesame flavor. It can be used as a marinade for your favorite protein, and, unlike bottled salad dressing, it is actually healthy.

Ingredients

• Perfect Keto Nut Butter
• Avocado oil or olive oil
• Sesame oil
• Coconut aminos or gluten-free soy sauce
• Rice wine vinegar or apple cider vinegar
• Chili paste or sriracha
• Garlic cloves
• Fresh ginger
• Black pepper
• Keto-friendly sweetener

Instructions

Combine all ingredients in a small bowl, blender, or small food processor. Whisk well until smooth. Add water to thin for a desired consistency. Add chopped green onions and toasted sesame seeds if desired.

Health Benefits

Garlic has cardioprotective effects and can reduce blood pressure. It is also antimicrobial, antibacterial, and antifungal, and can help boost your immune system.

Tips

If you are making a stir-fry, you can marinate the chicken in the sauce for 10 minutes to allow it to soak up the incredible flavors. You can also add red pepper flakes or a touch of sriracha to the sauce if you like it spicy.

Keto sesame sauce as a marinade

Keto sesame sauce is a delicious and versatile condiment that can be used not just as a garnish but also as a marinade. By following a few simple steps and using the right ingredients, you can easily make this sauce at home and take your keto meals to the next level. Here is a detailed guide to help you master the art of making keto sesame sauce and using it as a marinade.

Ingredients

To make keto sesame sauce, you will need a combination of ingredients that are allowed within the keto diet. The exact measurements may vary depending on your personal preference and the quantity of sauce you wish to prepare. Here is a list of ingredients you will typically need:

• Rice vinegar
• Liquid aminos or coconut aminos
• Sweetener (such as Lakanto Classic Monkfruit Sweetener or granulated stevia/erythritol blend)
• Garlic, minced
• Salt (preferably pink Himalayan salt)
• Sesame seeds
• Avocado oil or olive oil
• Ginger, minced or grated
• Black pepper
• Chili paste or Sriracha (optional)

Instructions

Now that you have gathered all the necessary ingredients, it's time to start preparing your keto sesame sauce. Here is a step-by-step guide to help you through the process:

• Combine all the ingredients, except for the sesame seeds, in a saucepan or pot. The specific quantities of each ingredient will depend on your taste preferences and the amount of sauce you wish to make.
• Bring the mixture to a rolling boil, stirring frequently with a whisk to ensure even heating.
• Continue cooking until the mixture reduces and reaches a thicker, sauce-like consistency. This may take a few minutes, depending on the desired thickness of your sauce.
• Once the sauce has reached your desired consistency, remove it from the heat.
• Allow the sauce to cool down before using it as a marinade. You can also store it in an airtight container in the refrigerator for later use.

Using Keto Sesame Sauce as a Marinade

Keto sesame sauce makes an excellent marinade for various types of meat, adding a burst of flavor to your favorite keto-friendly proteins. Here are some tips and suggestions for using keto sesame sauce as a marinade:

• Choose your protein: Keto sesame sauce pairs well with a variety of meats, including chicken, beef, and tofu. Select the type of protein you wish to marinate and prepare it by cutting it into bite-sized pieces or thin slices.
• Prepare the marinade: Follow the recipe above to make a batch of keto sesame sauce. You can adjust the quantities of the ingredients to make a larger batch, depending on the amount of meat you need to marinate.
• Marinate the protein: Place your chosen protein in a bowl or a ziplock bag. Pour the keto sesame sauce over the meat, ensuring that all pieces are well-coated. Let the meat marinate for at least 10 minutes to allow the flavors to penetrate the protein. For more intense flavor, you can marinate the meat for a longer period, such as 30 minutes to an hour.
• Cook the marinated protein: After the meat has finished marinating, you can cook it using your preferred method. This may include grilling, baking, stir-frying, or any other cooking technique suitable for the type of protein you have chosen.
• Garnish and serve: Once your marinated protein is cooked, you can garnish it with additional sesame seeds, green onions, or other herbs of your choice. Serve it with keto-friendly sides, such as steamed broccoli, cauliflower rice, or a fresh side salad.

Customization and Variations

The beauty of making keto sesame sauce is that you can customize it to suit your taste preferences. Here are some ideas for variations and add-ons to make the sauce even more delightful:

• Spice it up: If you enjoy a bit of heat, feel free to add red pepper flakes, chili paste, or Sriracha to your keto sesame sauce. This will give it a spicy kick that complements the nutty flavor of sesame.
• Experiment with sweeteners: While Lakanto Classic Monkfruit Sweetener and stevia/erythritol blends are popular choices, you can also experiment with other keto-friendly sweeteners. Just be mindful of the impact on the overall taste and the keto-friendly nature of the sauce.
• Add a touch of citrus: For a tangy twist, consider adding a squeeze of fresh lemon or lime juice to your keto sesame sauce. This can brighten up the flavor profile and enhance the other ingredients.
• Play with textures: If you prefer a smoother sauce, you can blend it using a blender or food processor after cooking. Alternatively, you can keep it as-is for a more rustic, chunky texture.

Storage and Shelf Life

Keto sesame sauce can be prepared in larger batches and stored for future use. Here are some tips for storing your keto sesame sauce:

• Refrigeration: Store your keto sesame sauce in an airtight container in the refrigerator. It should last for up to a week when properly refrigerated.
• Freezing: If you want to extend the shelf life of your keto sesame sauce, you can freeze it. Pour the sauce into ice cube trays and freeze until solid. Then, transfer the frozen sauce cubes to a freezer-safe bag or container. When you're ready to use the sauce, simply thaw the desired amount in the refrigerator or at room temperature.

Keto sesame sauce is a versatile and flavorful condiment that can elevate your keto meals. By following the recipe and instructions provided above, you can easily make this sauce at home and use it as a delicious marinade for your favorite proteins. Remember to experiment with different ingredients, spices, and add-ons to create a keto sesame sauce that suits your unique taste preferences. Enjoy the process of crafting your own sauce and the delightful flavors it brings to your keto journey!

Frequently asked questions