Keto Japanese Food: Best Delicious Low-Carb Options

Japanese food is notoriously difficult to eat when on a keto diet, but it's not impossible. The main issue is the prevalence of rice, which is a staple in the cuisine. However, there are plenty of keto-friendly options to choose from. Sashimi is a popular choice, as it is simply sliced raw fish served without rice. You can also enjoy grilled or steamed vegetables, such as burdock, daikon, lotus root, and Japanese eggplant. Miso soup is another option, as it is made with a dashi broth and tofu or seaweed. If you're craving sushi, you can make low-carb versions using cauliflower rice or cucumber instead of regular rice.

Keto-friendly Japanese dishes

Japanese cuisine is often associated with rice and noodles, which are not keto-friendly. However, there are plenty of keto-friendly options available, and Japanese food can be enjoyed without worrying about carb intake. Here are some keto-friendly Japanese dishes to try:

Sashimi

Sashimi is a traditional Japanese dish consisting of thinly sliced raw fish served without rice. It is a great keto option as it is high in protein and healthy fats, and low in carbs. Popular selections include salmon, tuna, mackerel, and yellowtail, which are also rich in omega-3 fatty acids.

Miso Soup

Miso soup is a light and salty Japanese staple made from fermented soybean paste, often with tofu and seaweed. It is a keto-friendly option that is packed with nutrition and complements any Japanese meal.

Yakitori

Yakitori is skewered grilled chicken, a high-protein and low-carb dish. Choose the salt option for flavouring, as it contains less sugar than the soy basting sauce.

Yakiniku

Yakiniku is a Japanese barbecue where you can grill endless chicken, pork, and beef, along with vegetables. Stick to soy sauce to keep the carbs low.

Shabu-Shabu and Sukiyaki

Shabu-shabu and sukiyaki are types of Japanese hotpots that are keto-friendly due to their high meat and vegetable content. They are perfect for warming up during cooler weather.

Edamame

Edamame, or boiled soybeans, are a great source of protein and fibre. They are easily accessible in Japan and can be purchased in convenience stores, supermarkets, and izakaya pubs.

Shirataki Noodles

Shirataki noodles are a low-carb noodle alternative made from konnyaku (yam cake). They are incredibly low in calories and fat-free, gluten-free, sugar-free, and protein-free. They can be found in the chilled section of most supermarkets.

Grilled Fish

Grilled fish is a staple in Japanese cuisine and a great keto option. Popular varieties include salmon, mackerel, and sardines, which are high in protein, healthy fats, and omega-3 fatty acids, while being low in carbs.

Cauliflower Rice

Cauliflower rice is a fantastic substitute for fried or steamed rice in Japanese dishes. It helps to keep meals exciting and nutrient-dense.

Sashimi

When eating sashimi, it is ideal to start with the lightest-tasting fish and work towards the heaviest. This prevents stronger flavours from overpowering gentler ones. You can place a small amount of wasabi on top of the fish, fold the fish in half, and then dip it in soy sauce. This method prevents the soy from diluting the wasabi and stops the wasabi from burning your tongue.

There are many types of fish that can be eaten as sashimi. Here are some examples:

• Salmon: This is a popular choice as it is delicious and contains a lot of protein. It is best served raw to keep its sweet and natural flavour.
• Toro (Tuna Belly): This is the most flavourful part of the tuna and is usually the most expensive option. It is fatty and melts in your mouth.
• Red Snapper: This fish has a light but tangy flavour and a chewy texture that eventually melts in your mouth.
• Scallops: These are packed with sweetness and are very good for you. They have a slight bite to them and then melt in your mouth.
• Mackerel: This fish has a very strong flavour and is an acquired taste. It contains a ton of Omega-3s and has a lot of protein.
• Shrimp: This is usually slightly cooked but can be found raw. It is a good option if you are looking for a low-fat dish.

Miso soup

Miso is a thick paste made from fermented soybeans, barley, or rice. Miso soup is a variation of the traditional low-carb, high-protein ketogenic diet. It typically contains about 16g of protein and 0g of fat per 100g serving. It is also a good source of dietary fiber, calcium, iron, and vitamin C.

• Miso soup typically contains about 3g of carbs per serving, so it is important to limit your consumption to maintain ketosis.
• Avoid high-carb ingredients such as rice and barley. Instead, add low-carb vegetables like mushrooms, green onions, and seaweed.
• You can make a simple keto miso soup by adding a few teaspoons of miso paste to hot water. You can also add ingredients like tofu, chicken, or eggs.
• For a more authentic flavor, use dashi broth instead of chicken broth. You can also add a couple of pinches of bonito flakes.
• If you are vegetarian, substitute chicken broth with vegetable broth.
• For a fun twist, try adding ginger slices or coconut milk for extra creaminess.

Ingredients:

• 4 cups of chicken broth
• 3 tablespoons of white miso paste
• 2 teaspoons of dry kombu flakes
• 1 teaspoon of wakame seaweed
• 1 pound of cooked chicken, cut into cubes
• Green onion, for garnish

Directions:

• Heat the chicken broth over medium heat, then reduce the heat to low.
• Mix the miso paste and seaweed, then add them to the pot. Ensure the paste dissolves and the seaweed rehydrates without boiling the broth.
• Add the cooked chicken to the broth and gently heat through.
• Remove the pot from the heat and garnish with green onion before serving hot.

This recipe yields four servings, each containing approximately 178 calories, 27 grams of protein, 4 grams of carbs, and 5 grams of fat.

Grilled meat

Yakitori

Yakitori, or skewered grilled chicken, is a classic Japanese dish that is perfect for keto dieters. It is an ideal high-protein and low-carb option. When ordering yakitori, opt for the salt option as it contains less sugar than the tare (soy basting) sauce. You can also ask for it without any sauce or rice and choose a low-carb side, such as a house salad, miso soup, or Oshitashi (boiled spinach with sesame oil and soy sauce).

Yakiniku

Yakiniku, or Japanese barbecue, is another excellent choice for keto dieters. You can grill endless amounts of chicken, pork, and beef alongside vegetables. Just skip the usual dipping sauces and stick to soy sauce to keep the carbs low. For the best results, use cuts like ribeye, flank, or sirloin, which are ideal for yakiniku and can often be found labelled for this purpose at Asian grocery stores.

Other Grilled Meat Options

In addition to yakitori and yakiniku, there are other grilled meat options that can be made keto-friendly. When dining at a Japanese restaurant, you can ask for grilled meat without any sauce or rice. Opt for a low-carb side dish instead, such as a house salad, seaweed salad, or miso soup. Beef teriyaki, for example, can be ordered without the teriyaki sauce and served with a side salad and miso soup.

If you're dining at a hibachi restaurant, you can enjoy a delicious meal of grilled meat and Japanese vegetables. Hibachi grills offer a unique dining experience with beautiful knifework and performance art from the chef. Simply ask for your meal to be prepared without rice, and you can easily stay keto-friendly.

When ordering grilled meat at a Japanese restaurant, there are a few modifications you can make to ensure it aligns with your keto diet:

• Avoid sugary sauces: Stay away from sweet sauces like teriyaki, which are often high in carbs and sugar. Opt for soy sauce or other low-carb condiments instead.
• Choose low-carb sides: Instead of rice or bread, opt for low-carb sides such as grilled or pickled vegetables, seaweed salad (without the dressing), or a house salad with oil and vinegar.
• Be mindful of hidden carbs: Some dishes, like potstickers (gyoza) or tempura, may contain flour or starches, so it's best to avoid them.

Low-carb substitutes

Rice

Rice is a staple in Japanese cuisine, but it's off-limits on a keto diet. A great substitute for fried or steamed rice is cauliflower rice. You can also experiment with zucchini or cabbage "rice" to keep your meals exciting and nutrient-dense.

Noodles

Shirataki noodles are a kind of low-carb noodle alternative made from konnyaku (yam cake). They are incredibly low-calorie, fat-free, gluten-free, protein-free, and sugar-free. They are usually sold in a sachet full of water in the chilled section of supermarkets.

Other low-carb noodle replacements include zucchini noodles (also known as zoodles), spaghetti squash, and kelp noodles.

Soy Sauce and Condiments

When it comes to condiments, coconut aminos and tamari are great low-carb substitutes for soy sauce. Wasabi is another low-carb option that adds a spicy kick to dishes.

Sauces

Teriyaki sauce can be high in sugar, but keto options are available. Sugar substitutes like erythritol and monk fruit allow you to modify recipes without overhauling them.

Sides and Snacks

Seaweed salad is often quite sugary, despite being delicious. As a side, opt for grilled or pickled vegetables instead. Edamame is another tasty and nutritious snack or side dish, but it should be consumed in moderation as it contains around 9g of carbs per serving.

Desserts

Matcha ice cream, mochi made with almond flour, and onigiri made with cauliflower rice are some keto-friendly Japanese desserts and snacks that you can enjoy.

Frequently asked questions