Szechuan Sauce On Keto: What You Need To Know

Szechuan sauce is a popular condiment in Asian and Southeast countries, often used to enhance the flavour of grilled chicken, fried rice, noodles, and sandwiches. It is made from a blend of spices, including Sichuan peppers, red chillies, soy sauce, garlic, and ginger. With the growing popularity of the keto diet, many people are wondering if this sauce is compatible with their dietary choices. While some Szechuan sauces may be high in carbohydrates and processed ingredients, there are keto-friendly alternatives available, such as the D Alive Schezwan Sauce, which is vegan, gluten-free, and keto-friendly. Additionally, keto-friendly recipes for dishes like Szechuan chicken and beef can be made at home, allowing individuals to control the ingredients and stay within their dietary guidelines.

Schezwan sauce nutritional information

Schezwan sauce is a popular hot and spicy sauce in Asian and Southeast countries. It is made with Sichuan peppers, red chillies, soy sauce, garlic, and ginger. The nutritional value of Schezwan sauce may vary depending on the brand and how it is prepared.

For example, a serving of 20g of Ching's Secret Schezwan Stir Fry Sauce contains 20 calories, 4.4g of total carbohydrates, 1g of dietary fiber, 3.4g of net carbs, 0.3g of fat, and 212mg of sodium. It also contains some protein, iron, calcium, and Vitamin C.

On the other hand, House of Tsang's Szechuan Sauce is considered not keto-friendly due to its high-carb content. It contains 23.53g of net carbs per 100g serving.

When it comes to keto-friendliness, it is recommended to limit net carb consumption to 20-30g per day to maintain ketosis. Therefore, while some Schezwan sauce brands may be keto-friendly, it is important to check the nutritional information and adjust your intake accordingly.

In addition to store-bought options, you can also make your own keto-friendly Schezwan sauce at home. For example, a recipe for Keto Style Szechuan Chicken includes ingredients such as ground chicken, chicken stock, tomato paste, coconut oil, chilli garlic paste, soy sauce, erythritol, red wine vinegar, spicy brown mustard, red pepper flakes, and ginger. This dish has 387 calories, 28.8g of fat, 3.9g of net carbs, and 47.3g of protein per serving.

Keto-friendly Schezwan sauce alternatives

Schezwan sauce is a popular hot and spicy sauce made from Sichuan peppers, red chillies, soy sauce, garlic, and ginger. It is commonly used in Asian and Southeast Asian countries to add flavour to grilled chicken, fried rice, noodles, and sandwiches.

While Schezwan sauce is keto-friendly, containing 3.4g of net carbs per 20g serving, it is important to consume it in moderation due to its fat content.

Keto Szechuan Beef Sauce

This sauce is a Keto-friendly interpretation of the traditional Szechuan sauce, using a blend of aromatic spices and condiments. The base of the marinade consists of tamari sauce, maple-flavoured syrup, apple cider vinegar, sesame oil, and lime juice. This is whisked together with Chinese five-spice, garlic, ginger, dried chilli flakes, coriander, and black pepper. The sauce is then thickened with xanthan gum and pan-fried with beef to create a sticky, spicy glaze.

Keto Style Szechuan Chicken Sauce

This sauce is a combination of tomato paste, chilli garlic paste, soy sauce, ginger, spicy brown mustard, red pepper flakes, Mrs. Dash Table Blend, and erythritol. It is used to coat ground chicken, along with spinach, and is served with a garnish of lemon and lime zest for a subtle citrus note.

D'Alive Schezwan Sauce

A vegan, gluten-free, and keto-friendly option available for delivery in India. This sauce is spicy, sweet, and sour, with no refined sugars, artificial sweeteners, gluten, or preservatives. It is also low in carbohydrates and has an ultra-low glycemic index.

In addition to these options, there are several other keto-friendly cooking sauces that can be used as alternatives to Schezwan sauce, such as Green Goddess Dressing, Organic Lemon Garlic Dressing, Organic Pesto Genovese, and Tahini Goddess Dressing.

Keto-friendly Chinese food options

Schezwan sauce is a hot and spicy sauce made from Sichuan peppers, red chillies, soy sauce, garlic, and ginger. It is commonly used in Asian and Southeast Asian countries to spice up dishes such as grilled chicken, fried rice, and noodles.

While Schezwan sauce can be included in a keto diet, it should be consumed in moderation as it contains a small amount of fat. The nutritional value of the sauce varies depending on how it is prepared. For example, a serving of 20g contains 3.4g of net carbs, as well as some protein and fat.

If you're craving Chinese food on a keto diet, here are some keto-friendly options to satisfy your cravings:

• Egg foo young: This Chinese omelette is filled with vegetables like cabbage, bean sprouts, and onions, and can also include meats such as beef, pork, chicken, or shrimp. It is typically low in carbs as it is mainly made with eggs, vegetables, and meat fillings.
• Boiled or steamed seafood: Opt for boiled or steamed shrimp, crawfish, crab legs, or other seafood options at Chinese buffets. These are carb-free and rich in protein. Pair them with steamed or stir-fried vegetables for a keto-friendly meal.
• Moo shu pork: This dish features sliced pork, scrambled eggs, and vegetables, typically cabbage and mushrooms, stir-fried in a light sauce. It is often served with rice, but you can easily replace it with a keto-friendly alternative like riced cauliflower or zucchini noodles.
• Beef and broccoli: This classic Chinese dish is made by stir-frying beef and broccoli in a light sauce. While the beef is sometimes marinated in a cornstarch slurry to tenderize the meat, it still has fewer carbs than other options.
• Stir-fried mushrooms: Whole or halved mushrooms stir-fried in a savory brown sauce are commonly found at Chinese buffets. Mushrooms are low in calories and carbs, making them a perfect addition to a keto meal.
• Sautéed green beans: Sautéed whole green beans are another common dish at Chinese buffets. They are often served with sauce or simply sautéed in oil with garlic. Pair them with keto-friendly proteins like boiled shrimp or baked fish for a filling keto meal.
• Chicken and broccoli: Similar to beef and broccoli, this dish is made with stir-fried broccoli and chicken pieces. Some restaurants may include additional vegetables like carrots and onions. While the sauce and velveting may add carbs, it is still a better choice than breaded meats or sugary sauces.
• Steamed vegetables: Steaming is a common cooking method in traditional Chinese cuisine. Try steamed greens like bok choy or Chinese broccoli with oil, salt, and pepper for a simple, low-carb option.
• Hot and sour soup: This soup is made with broth, eggs, bamboo shoots, mushrooms, tofu, vinegar, and spices. It is both spicy and sour. While restaurant versions may be thickened with cornstarch, you can make a keto-friendly version at home.
• Kung pao shrimp: This stir-fry is made with shrimp, peanuts, bell peppers, and chilies in a spicy sauce. It is a great keto option as long as you decline the rice or noodles that typically accompany it. You can also make it at home to control the carb count.
• Baked salmon: Baked salmon is a staple on Chinese buffet lines. It is usually seasoned without a sauce and you can choose your portion size. Salmon is a perfect keto option as it is carb-free and provides omega-3 fats and protein.

Keto-friendly sweeteners

There are three main categories of sweeteners to consider for a keto diet: natural sweeteners, sugar alcohols, and artificial sweeteners. Here is a list of keto-friendly sweeteners from each category:

Natural Sweeteners

• Stevia: A natural sweetener derived from the stevia plant, stevia is approximately 200 to 300 times sweeter than sugar and contains zero calories, carbohydrates, or other nutrients. It has gained popularity in recent years and is now widely available. Some studies suggest that stevia may help lower blood sugar and blood pressure levels. However, it may have a bitter aftertaste and is not recommended for baking, as it can cause an unpleasant delayed flavor impression when heated.
• Monk fruit: Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It is approximately 100 to 250 times sweeter than sugar and contains zero calories, carbohydrates, or sugars. Monk fruit is also rich in antioxidants. However, it can be expensive and may be difficult to find.

Sugar Alcohols

• Erythritol: Erythritol is a sugar alcohol found naturally in some fruits and vegetables and is commonly extracted from corn. It contributes the least calories and net carbs of all the sugar alcohol sweeteners and has no impact on blood sugar or insulin levels. Erythritol is also said to be effective in fighting dental plaque and caries. However, it may cause a cooling sensation in the mouth and crystallize if refrigerated.
• Xylitol: Xylitol is another sugar alcohol that is as sweet as regular sugar but contains two-thirds of the calories. Animal studies suggest that xylitol can help reduce body weight, blood sugar, and increase insulin concentration in diabetic rats. However, xylitol may cause digestive issues and is toxic to animals, so it should be kept out of their reach.

Artificial Sweeteners

Sucralose: Sucralose is a zero-calorie artificial sweetener that is 400 to 700 times sweeter than sugar. It has a questionable impact on blood sugar levels, and its long-term effects are not well established. Some studies suggest that it may negatively impact the gut biome and break down at high temperatures.

While these sweeteners are generally considered keto-friendly, it is important to remember that individual tolerance may vary. It is always a good idea to monitor your blood sugar levels and overall health when incorporating new sweeteners into your diet.

Keto-friendly cooking sauces

Szechuan sauce is a hot and spicy sauce made from Sichuan peppers, red chillies, soy sauce, garlic, and ginger. It is commonly used in Asian and Southeast Asian countries to add flavour to grilled chicken, fried rice, noodles, and sandwiches.

When it comes to keto-friendly cooking sauces, there are several options that can add flavour to your meals while keeping you in ketosis. Here are some suggestions:

Mayonnaise

Mayonnaise is a versatile keto-friendly condiment that is high in fat and low in carbs. Look for brands that use avocado oil, such as Primal Kitchen Mayo, for a healthier option.

Mustard

Mustard is naturally low in carbs and can add a tangy and spicy kick to your meals. Avoid honey mustard due to its added sugar. Instead, opt for varieties like yellow mustard, Dijon mustard, or spicy brown mustard. Maille Old Style Whole Grain Dijon Mustard is a popular choice.

Ketchup

While traditional ketchup is typically high in added sugar, you can find no-sugar-added options that are keto-friendly. Try Primal Kitchen Organic and Unsweetened Ketchup or Heinz No Sugar Added Ketchup.

Coconut Aminos

Coconut aminos is a gluten-free alternative to soy sauce, perfect for those with gluten intolerances. It is made from coconut tree sap and sea salt, providing a good source of sodium and electrolytes.

BBQ Sauce

Unsweetened BBQ sauce can add flavour to your grilled meats without the extra carbs. Try Primal Kitchen Organic and Unsweetened Classic BBQ Sauce or Sweet Baby Ray's No Sugar Added Original BBQ Sauce.

Hot Sauce

Hot sauce is a keto pantry staple, and most options are keto-friendly. Look for simple ingredients like vinegar, cayenne peppers, and seasonings. Frank's RedHot Sauce is a popular choice.

Steak Sauce

For a clean keto option, try Primal Kitchen Sugar-Free Steak Sauce. It is made with natural ingredients and contains no preservatives.

Ranch Dressing

Ranch dressing is a versatile condiment that goes well with many dishes. For a keto-friendly option, choose one that is dairy-free, sugar-free, gluten-free, and preservative-free, such as Yo Mama's American Ranch.

Italian Vinaigrette

Italian vinaigrette can be a great way to add flavour to your salads and meats. Primal Kitchen Italian Vinaigrette and Marinade is a good option with minimal carbs.

Marinara Sauce

Marinara sauce can be a great keto option, but be cautious of added sugars. Rao's Homemade Marinara Sauce is a solid choice with good fat content and low carbs.

Green Goddess Dressing

This dressing is a healthy and flavorful option to add to your salads, proteins, or vegetables. Primal Kitchen Green Goddess Dressing and Marinade is a popular choice.

In addition to these suggestions, you can also explore making your own keto-friendly sauces at home. Some ideas include basil pesto, spicy lemon herb sauce, garlic avocado Caesar dressing, avocado hollandaise, chimichurri sauce, and creamy tomato sauce.

Frequently asked questions