Stir Fry Sauce: Keto-Friendly Or Not?

Stir-fry is a go-to meal for many, but is stir-fry sauce keto? The answer is yes, but it depends on the ingredients used. Many store-bought stir-fry sauces are not keto-friendly as they contain sugar and other non-keto ingredients. However, there are plenty of keto-friendly alternatives that can be used to make a delicious stir-fry sauce.

Some basic ingredients for keto stir-fry sauces include tamari soy sauce, coconut aminos, sesame oil, vinegar, and garlic. These ingredients can be combined in various ways to create a delicious and keto-friendly stir-fry sauce. For example, one recipe calls for chicken or vegetable broth, soy sauce, fish sauce, white vinegar, a granulated sweetener, and xanthan gum. Another recipe suggests using soy sauce, rice vinegar, a keto-friendly sweetener, sesame oil, and garlic.

So, if you're looking to make a keto-friendly stir-fry, there are plenty of options to choose from. You can experiment with different ingredients and find the combination that you like best.

Keto stir fry sauce ingredients

Stir-fries are one of the easiest dishes to make on a keto diet. The trick to speeding things up and ensuring delicious results is to use a keto-friendly stir-fry sauce. Many store-bought stir-fry sauces contain sugar and other non-keto ingredients, so it's better to make your own. Here are some keto stir-fry sauce ingredients and recipes to get you started:

Basic Ingredients:

• Tamari Soy Sauce or Coconut Aminos: Soy sauce is a basic ingredient in most Asian stir-fries. To keep it keto-friendly, use gluten-free tamari sauce or coconut aminos, which are soy-free and made from the aged sap of coconut blossoms and salt.
• Sesame Oil: Sesame oil has a distinct flavor and combines well with tamari or coconut aminos. Use cold-pressed sesame oil for a healthier option.
• Vinegar: A dash of vinegar, such as apple cider vinegar or white wine vinegar, adds flavor and helps cut through the fats in your dish.
• Garlic: Use fresh, dried, powdered, or chopped garlic to enhance the flavor of your keto stir-fry sauce.

Keto Stir-Fry Sauce Recipes:

Easy Asian Keto Stir-Fry Sauce:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) sesame oil
• 1 teaspoon (2 g) ginger powder
• 1 teaspoon (2 g) onion powder
• 1 teaspoon (2 g) dried minced garlic

Mix all the ingredients and store in an airtight jar in the fridge.

Flavorful Keto Stir-Fry Sauce with Bone Broth:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 1/2 cup (120 ml) chicken broth or bone broth
• 2 teaspoons (10 ml) sesame oil
• 2 teaspoons (10 ml) apple cider vinegar
• 1 teaspoon fresh ginger, minced, or 1 tablespoon ginger powder
• 3 cloves of garlic, peeled and minced, or 1 tablespoon garlic powder

Combine all the ingredients and store in an airtight jar in the fridge. Use within 1 week.

Spicy "Peanut" Butter Keto Stir-Fry Sauce:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) almond butter or peanut butter
• 1/2 teaspoon (2 ml) hot sauce

Whisk all the ingredients together and store in an airtight jar in the fridge.

Additional Tips:

• You can also add a low-carb thickener like xanthan gum or cornstarch to your keto stir-fry sauce.
• Feel free to adjust the ingredients to your taste preferences.
• These sauces can be used in various dishes, including stir-fries, marinades, and salad dressings.

Keto stir fry sauce recipes

Stir-fries are one of the easiest dishes to make on a keto diet. The trick to speeding things up and ensuring delicious results is to use a keto-friendly stir-fry sauce. Many store-bought stir-fry sauces contain sugar and other non-keto ingredients, so it's better to opt for a homemade recipe. Here are some keto stir-fry sauce recipes to try:

Basic Ingredients for Keto Stir-Fry Sauces:

• Tamari Soy Sauce or Coconut Aminos: Soy sauce is a basic ingredient in most Asian stir-fries, but to keep it keto-friendly, use gluten-free tamari sauce or coconut aminos, which are soy-free and made from the aged sap of coconut blossoms and salt.
• Sesame Oil: Sesame oil has a distinct flavor and combines well with tamari soy sauce or coconut aminos. Use cold-pressed sesame oil for a healthier option.
• Vinegar: A dash of vinegar, such as apple cider vinegar or white wine vinegar, adds flavor and helps cut through the fats in your dish.
• Garlic: Use fresh, dried, or powdered garlic to enhance the flavor of your keto stir-fry sauce.

Easy Asian Keto Stir-Fry Sauce:

Ingredients:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) sesame oil
• 1 teaspoon (2 g) ginger powder
• 1 teaspoon (2 g) onion powder
• 1 teaspoon (2 g) dried minced garlic

Instructions:

Mix all the ingredients together in a small bowl. Pour into an airtight jar and store in the fridge. Use in stir-fries and sautees.

Flavorful Keto Stir-Fry Sauce with Bone Broth:

Ingredients:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 1/2 cup (120 ml) chicken broth or bone broth
• 2 teaspoons (10 ml) sesame oil
• 2 teaspoons (10 ml) apple cider vinegar
• 1 teaspoon fresh ginger, minced (or 1 tablespoon ginger powder)
• 3 cloves of garlic, peeled and minced (or 1 tablespoon garlic powder)

Instructions:

Combine all the ingredients in a small bowl. Pour into an airtight jar and store in the fridge. Use in stir-fries and sautees within 1 week.

Spicy "Peanut" Butter Keto Stir-Fry Sauce:

Ingredients:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) almond butter (or peanut butter)
• 1/2 teaspoon (2 ml) hot sauce

Instructions:

Whisk all the ingredients together in a small bowl. Pour into an airtight jar and store in the fridge. Use in keto stir-fries and sautees.

Keto Stir Fry Sauce with Chicken Broth:

Ingredients:

• 1/2 cup chicken broth or any broth of choice
• 3 tablespoons soy sauce (standard or gluten-free)
• 1 tablespoon fish sauce
• 1 tablespoon white vinegar (or apple cider vinegar)
• 2 tablespoons brown sugar substitute or granulated sweetener of choice
• 1/2 teaspoon xanthan gum (optional)

Instructions:

Whisk all the ingredients together in a large mixing bowl until combined. Add to your stir-fry once the veggies and protein are mostly cooked. Cook for 4-5 minutes until the sauce is bubbling and reduced.

Healthy Stir Fry Sauce with Coconut Aminos:

Ingredients:

• 1/4 cup coconut aminos soy sauce or tamari sauce (or regular soy sauce if not following keto)
• 2 teaspoons garlic (use fresh garlic for the best flavor)
• 1 teaspoon ginger paste (conveniently available in a tube)
• 1/8 to 1/4 teaspoon red pepper flakes (adjust to your preference for heat)
• 4 teaspoons sesame oil
• 1/2 teaspoon xanthan gum (or 2 to 3 teaspoons cornstarch if not following keto)

Instructions:

In a small bowl, add coconut aminos soy sauce, garlic, ginger paste, and red pepper flakes. In a separate small bowl, add sesame oil and dissolve the xanthan gum in it before mixing it with the rest of the sauce. Pour the stir-fry sauce over your stir-fry and toss for 1 to 2 minutes. The sauce will continue to thicken as it cooks. Enjoy!

Keto stir fry sauce substitutes

Stir-fries are a quick and tasty meal option, especially when you're following a keto diet. However, many store-bought stir-fry sauces are loaded with sugar and other non-keto ingredients. The good news is that there are plenty of keto-friendly substitutes you can use to add flavour to your stir-fry. Here are some ideas for keto stir-fry sauce substitutes to keep your meals exciting and delicious:

• Coconut Aminos: Coconut aminos is a popular keto-friendly substitute for soy sauce. It has a similar taste to soy sauce but is made from the aged sap of coconut blossoms and salt, making it free from soy, wheat, and other grains. It's a great gluten-free and soy-free option that can be used in equal amounts as a replacement for soy sauce in your stir-fry sauce.
• Tamari Soy Sauce: If you're looking for a gluten-free alternative to regular soy sauce, tamari is a great option. It is naturally gluten-free and has a rich, savoury flavour that enhances your stir-fry. Use it in the same amount as you would regular soy sauce.
• Bone Broth or Chicken Broth: Using broth instead of water in your stir-fry sauce adds a boost of flavour. It also eliminates the need for extra salt, pepper, or spices. You can use chicken broth or bone broth, depending on your preference and what's available in your kitchen.
• Sesame Oil: Sesame oil has a distinct flavour and is perfect for adding an Asian flair to your stir-fry. Use it in small amounts as a flavouring agent, as it has a strong taste. Combine it with tamari soy sauce or coconut aminos for a delicious flavour profile.
• Apple Cider Vinegar or White Wine Vinegar: Adding a dash of vinegar to your stir-fry sauce can brighten up the flavours and help cut through the richness of the dish. Apple cider vinegar and white wine vinegar are versatile choices that pair well with other ingredients.
• Garlic: Whether you use fresh, powdered, or dried garlic, it's an essential flavour enhancer for your keto stir-fry sauce. It's commonly used in Asian cuisine and can be adjusted to your taste preferences.
• Ginger: Fresh ginger or ginger paste can add a zesty kick to your stir-fry sauce. Alternatively, ginger powder is a convenient option that still packs a flavour punch.
• Low-Carb Sweetener: A good stir-fry sauce needs a touch of sweetness to balance out the salty and savoury flavours. Use a keto-friendly powdered or brown sugar substitute to keep the carb count low.
• Xanthan Gum: While not necessary, xanthan gum can be used as a thickening agent in your stir-fry sauce. It's a low-carb alternative to thickeners like flour or cornstarch.
• Spicy Kick: If you like your food with a bit of heat, add some chilli sauce or hot sauce to your stir-fry sauce. You can adjust the amount to your preferred spice level.

With these substitutes, you can create delicious and varied keto stir-fry sauces that will keep your meals interesting and satisfying.

Keto stir fry sauce nutritional value

Stir-fries are one of the easiest dishes to make on a keto diet. They are fast to cook and delicious to eat. The trick to speeding things up and ensuring deliciousness is to use a keto stir-fry sauce. Many store-bought stir-fry sauces contain sugar or other inflammatory non-keto ingredients, so it's better to go with a homemade recipe.

Basic Ingredients for Keto Stir-Fry Sauces:

• Tamari Soy Sauce or Coconut Aminos: Soy sauce is one of the basic ingredients of most Asian stir-fries. To ensure your keto diet is low inflammatory, use gluten-free tamari sauce instead. Or, if you'd like to go soy-free, use coconut aminos, which are made from the aged sap of coconut blossoms and salt.
• Sesame Oil: Sesame is one of the oldest cultivated crops, and sesame oil has been used in cooking for millennia. It has a distinct flavour and goes well with tamari soy sauce or coconut aminos.
• Vinegar: A dash of vinegar can add flavour and help cut through the fats in your dish. Go with apple cider vinegar or white wine vinegar.
• Garlic: A great flavour enhancer, and Asian food often uses garlic. You can use fresh garlic or dried garlic (in powdered or chopped form).

Nutritional Information for Keto Stir Fry Sauces:

The nutritional information for keto stir-fry sauces will vary depending on the specific ingredients used and the quantities. However, here is an example of the nutritional information for a keto stir-fry sauce recipe from The Big Man's World:

• Serving: 1 serving
• Calories: 13kcal
• Carbohydrates: 1g
• Protein: 2g
• Fat: 1g
• Sodium: 1226mg
• Potassium: 66mg
• Fiber: 1g
• Vitamin A: 1IU
• Vitamin C: 2mg
• Calcium: 7mg
• Iron: 1mg

Sample Keto Stir Fry Sauce Recipes:

Easy Asian Keto Stir-Fry Sauce:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) sesame oil
• 1 teaspoon (2 g) ginger powder
• 1 teaspoon (2 g) onion powder
• 1 teaspoon (2 g) dried minced garlic

Flavorful Keto Stir-Fry Sauce with Bone Broth:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 1/2 cup (120 ml) chicken broth or bone broth
• 2 teaspoons (10 ml) sesame oil
• 2 teaspoons (10 ml) apple cider vinegar
• 1 teaspoon fresh ginger, minced (or 1 Tablespoon ginger powder)
• 3 cloves of garlic, peeled and minced (or 1 Tablespoon garlic powder)

Spicy "Peanut" Butter Keto Stir-Fry Sauce:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) almond butter (or peanut butter)
• 1/2 teaspoon (2 ml) hot sauce

Keto stir fry sauce storage

Storing your keto stir fry sauce is an important step to ensure that it stays fresh and tasty for as long as possible. Here are some detailed, direct, and instructive guidelines for storing your keto stir fry sauce:

Refrigerator Storage:

It is recommended to store your keto stir fry sauce in an airtight container or jar in the refrigerator. This will keep it fresh for up to a week. Make sure to use a container with a tight-fitting lid to prevent any spills or leakage. You can also use a mason jar with a sealed lid. This storage method will allow you to have ready-to-use sauce for your quick weeknight dinners.

Freezer Storage:

If you want to store your keto stir fry sauce for longer periods, consider freezing it. Place the sauce in an ice cube tray and freeze it. Once frozen, transfer the cubes to a freezer-safe bag or container. This method will allow you to store the sauce for up to 3 months. Remember to use garlic and ginger powder instead of fresh ones for longer freezer storage. When you're ready to use the sauce, simply take out the desired number of cubes and thaw them at room temperature before adding them to your stir fry.

Shelf Life:

The shelf life of your keto stir fry sauce will depend on the ingredients used and the storage method. When stored in the refrigerator, the sauce will typically last for about a week. If frozen, it can be stored for up to 3 months. However, it's important to use the sauce within a reasonable timeframe, as the quality and flavour may start to deteriorate over time.

Storage Containers:

When storing your keto stir fry sauce, it's essential to use the right type of container. As mentioned earlier, airtight containers or jars are ideal for refrigerator storage. For freezer storage, using freezer-safe bags or containers is crucial to prevent any damage or discolouration. Make sure the containers are labelled with the date and contents for easy identification.

Food Safety:

It is important to practice good food safety habits when storing and handling your keto stir fry sauce. Always use clean utensils and containers when preparing and storing the sauce. Wash your hands thoroughly before handling any food items. Additionally, be mindful of the expiration dates of the ingredients used in your sauce, especially if you're using perishable items like fresh garlic or ginger.

Storage Variations:

You can also make variations of your keto stir fry sauce and store them differently. For example, you can make a larger batch and freeze half of it while keeping the other half in the refrigerator for immediate use. This way, you'll always have a supply of sauce ready, and you can experiment with different flavours and ingredients in each batch.

Frequently asked questions