Keto And Vietnamese Food: What's Safe To Eat?

Vietnamese cuisine is known for its tantalizing flavors, aromatic spices, and intricate combinations of ingredients. It can be challenging to stick to a keto diet when dining at a Vietnamese restaurant due to the prevalence of noodles and rice in many dishes. However, with some creativity and substitutions, it is possible to enjoy delicious Vietnamese food while staying within the keto diet guidelines. This involves making smart choices, such as opting for meat and vegetable-based dishes, swapping out noodles for bean sprouts, and choosing salad over rice.

Keto-friendly Vietnamese main courses

Vietnamese cuisine is known for its intricate flavours and aromatic spices, and it can be challenging to find keto-friendly options due to the prevalence of noodles and rice in many dishes. However, with some creativity and substitutions, you can easily stick to your keto diet while enjoying delicious Vietnamese food. Here are some keto-friendly Vietnamese main courses to try:

Pho

Pho is a traditional Vietnamese soup that usually contains chicken or beef broth, flat noodles, and green vegetables. While the noodles are high in carbohydrates, you can make it keto-friendly by simply omitting them. Ask for extra vegetables or bean sprouts instead of noodles to add volume and texture to your soup. Just be mindful that pho broth often contains sugar, so it's best to avoid adding hoisin sauce, which is also high in carbs and sugar.

Bun

Bun is a vermicelli noodle dish that can be made keto-friendly with a few adjustments. Simply ask for your bun without the noodles and with extra vegetables or meat. You can also request it to be served with a side of steamed bean sprouts for some extra bulk and a creative twist.

Mi Quang

Mi Quang is a noodle dish typically made with pork. To make it keto-friendly, simply leave out the noodles. You can ask for extra vegetables or meat to ensure you still get a filling and satisfying meal.

Com Tam

Com tam is broken rice served with grilled meat, such as pork chop or lemongrass chicken. It is usually accompanied by pickled daikon radish, carrots, cucumber slices, cilantro, and green onion. While the broken rice does contain some carbohydrates, it is a better option than white rice or noodles. Ask for extra vegetables and hold the nuoc cham (fish sauce) to keep the carb count low.

Thit Bo Xao (Beef Stir-Fry)

Stir-fries are a great option when dining out on a keto diet. Thit bo xao, or beef stir-fry, is a delicious choice. You can ask for it to be made without noodles or rice and with extra vegetables instead.

Goi Tom (Shrimp Salad)

Goi Tom is a refreshing and flavourful shrimp salad that fits perfectly into a keto diet. It often includes julienned green mango and papaya, adding a delightful crunch and tangy flavour. You can also customise it by including other vegetables or even adding shrimp for a seafood twist.

Remember, when ordering keto-friendly Vietnamese main courses, it's important to be mindful of substitutions and ask for extra vegetables, meat, or salad instead of noodles or rice. With these tips, you can enjoy the delicious flavours of Vietnamese cuisine while sticking to your keto diet!

Vietnamese keto side dishes

When it comes to Vietnamese keto side dishes, there are several delicious options to choose from. Here are some ideas to get you started:

Goi Cuon (Spring Rolls)

Fresh spring rolls, or Goi Cuon, are a popular Vietnamese appetiser that can be easily made keto-friendly. They are typically made with shrimp, pork, lettuce, and herbs wrapped in thin rice paper sheets. When ordering, be sure to ask for nuoc cham, a dipping sauce, on the side so you can control the amount you use. This dish is a tasty and refreshing option to accompany your main course.

Banh Mi Op La (Omelette)

For a savoury side dish, consider Banh Mi Op La, which is an omelette typically served as a sandwich filling. Simply omit the bread and enjoy the omelette on its own or with a side of steamed vegetables. You can also add grilled pork or chicken for a heartier option.

Steamed Vegetables

No Vietnamese meal would be complete without a serving of fresh, steamed vegetables. Broccoli and green beans are excellent choices, but you can also opt for other low-carb vegetables like cauliflower, asparagus, or spinach. These dishes are simple yet versatile and can be paired with a variety of main courses.

Goi Tom (Shrimp Salad)

Goi Tom is a Vietnamese shrimp salad that can be easily adapted to your keto diet. It often includes green mango and papaya, adding a refreshing crunch and a tangy flavour. You can also customise it by including additional vegetables or even adding shrimp for a true seafood treat.

Bo Luc Lac (Beef Salad)

Bo Luc Lac is a Vietnamese dish featuring chopped beef steak. Instead of serving it with rice, opt for a salad base. This simple substitution reduces the carb count while still allowing you to enjoy the delicious flavours of the beef.

Remember, when dining out, don't be afraid to make special requests. Many Vietnamese dishes can be adapted to fit your keto diet by making simple substitutions, such as swapping out noodles for bean sprouts or choosing extra meat and vegetables instead of rice. Enjoy exploring the delicious world of Vietnamese cuisine while staying true to your keto journey!

Ordering keto at a Vietnamese restaurant

Vietnamese cuisine is known for its intricate flavours and aromatic spices, and it can be tricky to navigate a keto-friendly path through a menu that features rice, noodles, and sugar. However, with a few substitutions, it is possible to enjoy a delicious keto meal at a Vietnamese restaurant.

Main Courses

When it comes to the main course, there are a few safe options that can be made keto-friendly. Many Vietnamese dishes are naturally low in carbs, relying on meat and vegetables.

• Pho is a popular choice, a soup made with beef or chicken broth and vegetables. Ask for it without noodles, and be aware that the broth often contains sugar.
• Bun is a vermicelli noodle dish that can be made without the noodles.
• Mi Quang is a noodle dish made with pork, and, like the above, can be adapted by asking for no noodles.
• Com Tam is broken rice served with grilled meat and vegetables. This is a better option than white rice or noodles, but remember to ask for no nuoc cham (fish sauce).

Stir-Fries

Stir-fries are another good option for keto-friendly Vietnamese food. Ask for no noodles or rice, and extra vegetables instead:

• Thit bo xao (beef stir-fry)
• Thit ga xao (chicken stir-fry)
• Tom xao (shrimp stir-fry)

Side Dishes

• Goi Cuon are fresh spring rolls made with shrimp, pork, lettuce, and herbs, wrapped in thin rice paper. Ask for nuoc cham on the side, so you can control how much you use.
• Banh mi op la is an omelette served in a banh mi sandwich. Ask for no bread.
• Steamed vegetables like broccoli or green beans are a good keto side.

Other Tips

• Switch out rice for salad, and ask for extra meat and vegetables.
• Bean sprouts are a versatile substitute for noodles, and can be used in pho.
• Be mindful that many Vietnamese sauces are high in sugar, and most grilled meats will have a sugary marinade.
• Bo Luc Lac is chopped beef steak that is usually served on rice. Ask for it to be served on salad instead.

While it is not possible to make every Vietnamese dish 100% keto-friendly, with a little creativity, it is easy to put together a delicious, keto-compliant meal at a Vietnamese restaurant.

Vietnamese keto salads

Vietnamese food is a favourite cuisine for many, but the sugar and carb-loaded rice noodles can be a barrier for those on a keto diet. However, with a few simple swaps, it is possible to create delicious and keto-friendly Vietnamese-inspired salads. Here are some ideas and recipes to get you started.

Shirataki Noodle Salads

Shirataki noodles are a popular choice for keto-friendly Vietnamese salads as they are low in carbs and can be used as a substitute for rice vermicelli noodles.

One option is to make a lemongrass chicken noodle salad. To make this, you can marinate chicken thighs in a blend of lemongrass, kaffir lime leaves, garlic, shallot, fish sauce, and dry spice seasonings. Grill or pan-fry the chicken, and serve on a bed of Shirataki noodles with fresh herbs and a Vietnamese dipping sauce like Nuoc Cham.

Another option is to create a low-carb Vietnamese noodle bowl salad. This recipe includes Shirataki noodles, country-style pork ribs, shrimp, mung beans, romaine lettuce, cucumber, and peanuts. The dressing is a mix of white rice vinegar, fish sauce, erythritol, and Thai garlic chilli sauce.

Chicken Salads

If you're looking for a chicken salad, try this Vietnamese chicken salad. It includes a mix of Chinese cabbage, red bell pepper, carrot, cucumber, coriander, mint, cilantro, and peanuts. The chicken is marinated in a dressing made from honey, lemongrass, ginger, and garlic. This salad can be adapted to be more keto-friendly by omitting the honey and carrot.

Other Options

You can also experiment with other Vietnamese-inspired keto salads. For example, you could try a roast pork noodle salad with no noodles, or a grilled pork chop salad.

Tips

When dining out, remember that Vietnamese cuisine often includes sugar in sauces and marinades, so be sure to ask about the ingredients. You can also request extra vegetables instead of noodles or rice to keep your meal keto-friendly.

Vietnamese keto soups

Pho

Pho is a popular Vietnamese soup that can be made keto-friendly with a few adjustments. The soup typically includes a protein such as beef or chicken, along with vegetables, spices, and rice noodles. To make it keto, simply omit the noodles or substitute them with low-carb alternatives like zucchini noodles (zoodles) or shirataki noodles.

Here's a basic recipe for keto pho:

Ingredients:

• Bone broth (beef or chicken)
• Fish sauce
• Warming spices: star anise, cardamom pods, cinnamon sticks, cloves, coriander seeds, and ground ginger
• Sweetener (optional): monk fruit or another low-carb sweetener
• Protein of choice: thinly sliced beef or chicken
• Low-carb noodles: zucchini noodles or shirataki noodles
• Toppings: bean sprouts, basil, lime wedges, sliced jalapenos, scallions, cilantro

Directions:

• Toast the spices in a dry pot to release their flavors.
• Add bone broth and fish sauce, bring to a boil, then simmer for at least 30 minutes.
• Strain the broth to remove the spices.
• Prepare your low-carb noodles and place them in serving bowls.
• Slice your protein thinly and place it over the noodles.
• Pour the hot broth over the prepared bowls, ensuring the meat cooks through.
• Garnish with your choice of toppings.

Other Vietnamese Soups

While Pho is the most well-known Vietnamese soup, there are other soup options that can be made keto-friendly:

• Duck Soup: Simply order or make this soup without the noodles. You can also ask for extra vegetables or protein to make it more filling.
• Sweet and Sour Shrimp Soup: This soup is naturally low in carbs and can be enjoyed occasionally on a keto diet.
• Bun Bo Hue: This soup typically includes noodles and vermicelli, but you can order it without to make it keto-friendly. Ask for plain fish sauce and lime instead of the nuoc cham dipping sauce.

Frequently asked questions