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Japanese cuisine is recognized for using fresh and healthful ingredients, making it an excellent choice for individuals on a ketogenic diet. Japanese cuisine, with a focus on seafood, vegetables, and traditional flavors like miso and soy sauce, is easily adaptable to a low-carb, high-fat lifestyle.
From classic sushi rolls to tasty stir-fries and more, here are 10 great Japanese keto dishes to try tonight. These recipes are not just keto-friendly, but also flavorful and nutritious. Whether you’re a long-time fan of Japanese cuisine or looking to try something new, these recipes will not disappoint.
Japanese cuisine is also noted for its stunning presentation, which may elevate mealtime to the status of a special occasion. Even the most severe appetites can be satisfied by using umami-rich items like seaweed and mushrooms. These meals are not only delicious and healthful, but they are also simple to make and ideal for hectic weeknights.
There’s a Japanese keto recipe here for everyone, whether you want a light and refreshing salad, a robust and satisfying soup, or a savory main dish. Don’t worry if you’re new to the keto diet or Japanese cooking! These recipes are suitable for beginners and include step-by-step directions to help you through the cooking process. Therefore, prepare to be wowed by these ten delectable Japanese keto meals!
- Miso-Glazed Salmon: Marinate salmon fillets in a miso paste, soy sauce, and sake mixture before grilling or broiling until crispy and caramelized.
- Shirataki Noodles with Chicken: Shirataki noodles are low in carbs and calories and are made from konjac root. For a wonderful and filling supper, combine them with sautéed chicken, vegetables, and a spicy sesame sauce.
- Cauliflower Fried Rice: For a low-carb version of this popular Japanese dish, grate cauliflower in a food processor and sauté with chopped vegetables, an egg, and a splash of soy sauce.
- Teriyaki Chicken Skewers: Thread chicken breast pieces onto skewers and brush with soy sauce, mirin, and erythritol-based teriyaki sauce.
- Sashimi Salad : Top mixed greens with cut sashimi, avocado, cucumber, and a homemade sesame dressing.
- Grilled Eggplant with Miso Sauce: Coat eggplant slices with a miso paste, sake, and mirin combination, then grill until soft and browned.
- Tuna Poke Bowl: Toss chopped raw tuna with avocado, edamame, and a homemade dressing consisting of soy sauce, sesame oil, and rice vinegar.
- Beef and Broccoli Stir-Fry: Sauté sliced beef with broccoli and a low-carb sauce consisting of soy sauce, ginger, and erythritol.
- Miso Soup with Tofu: Boil miso paste, dashi, and silken tofu in water, then top with scallions and nori for a hearty and filling soup.
- Chia Seed Matcha Pudding: Combine chia seeds, almond milk, matcha powder, and vanilla essence in a mixing bowl, then chill until set.
Here are 10 delicious Japanese keto recipes for you to try tonight, with step-by-step instructions for each:
Keto Miso-Glazed Salmon
Ingredients:
- 4 salmon fillets
- 2 tbsp miso paste
- 2 tbsp soy sauce
- 2 tbsp sake
- 1 tbsp erythritol
- 1 tbsp grated ginger
- 1 clove garlic, minced
- Sesame seeds and sliced scallions for garnish
Instructions:
- In a small mixing bowl, add miso paste, soy sauce, sake, erythritol, ginger, and garlic.
- Pour the marinade over the salmon fillets in a shallow dish or Ziploc bag. Marinate in the refrigerator for at least 30 minutes and up to 2 hours.
- Preheat the grill or the broiler to high. Take the salmon fillets from the marinade and shake off the excess.
- Grill or broil the salmon for 5-7 minutes per side, or until the outside is crispy and caramelized and the inside is cooked through.
- Serve immediately, garnished with sesame seeds and sliced scallions.
Keto Shirataki Noodles with Chicken
Ingredients:
- 2 packages shirataki noodles, drained and rinsed
- 2 tbsp avocado oil
- 2 cloves garlic, minced
- 1 lb boneless, skinless chicken breasts, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow onion, thinly sliced
- 1/2 cup edamame
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp erythritol
- 1 tsp Sriracha (optional)
- Sesame seeds and sliced scallions for garnish
Instructions:
- In a large skillet over medium-high heat, heat the avocado oil. Cook for 30 seconds, or until the garlic is aromatic.
- Cook until the chicken is browned and cooked through, about 8-10 minutes.
- Saute the bell pepper, onion, and edamame in the skillet for 5 minutes, or until the vegetables are soft.
- In a small mixing bowl, combine the soy sauce, sesame oil, erythritol, and Sriracha (if using).
- Toss the shirataki noodles and the soy sauce mixture in the skillet until the noodles are coated in the sauce and heated thoroughly.
- Serve immediately, topped with sesame seeds and sliced scallions.
Keto Cauliflower Fried Rice
Ingredients:
- 1 head cauliflower, grated in a food processor
- 2 tbsp avocado oil
- 2 cloves garlic, minced
- 1/2 onion, diced
- 2 eggs, lightly beaten
- 1 cup frozen peas and carrots, thawed
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 1/4 cup sliced scallions
Instructions:
- In a large skillet over medium-high heat, heat the avocado oil. Cook until the garlic and onion are aromatic and softened, about 5 minutes.
- Sauté the grated cauliflower in the skillet until soft, about 5-7 minutes.
- Place the cauliflower on one side of the griddle and the eggs on the other. Scramble the eggs until they are fully cooked, then fold them into the cauliflower mixture.
- Sauté the peas and carrots in the skillet for 2-3 minutes, or until heated through.
- Whisk together soy sauce and sesame oil in a small bowl.
- Pour the soy sauce mixture over the cauliflower mixture and toss everything together until fully incorporated.
- Garnish with sliced scallions and serve hot.
Keto Teriyaki Chicken Skewers
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into cubes
- 1/4 cup soy sauce
- 1 clove garlic, minced
- 1 tbsp grated ginger
- 2 tbsp avocado oil
- Sesame seeds and sliced scallions for garnish
Instructions:
- In a small mixing bowl, add soy sauce, garlic, and ginger.
- Brush the teriyaki sauce over the chicken pieces on skewers.
- In a grill pan or big skillet, heat the avocado oil over medium-high heat. Cook the chicken skewers for 8-10 minutes, flipping occasionally, until cooked through and browned on all sides.
- Serve immediately, topped with sesame seeds and sliced scallions.
Keto Sashimi Salad
Ingredients:
- 4 oz mixed salad greens
- 4 oz sashimi-grade tuna, sliced
- 1/2 avocado, sliced
- 1/2 cucumber, sliced
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp grated ginger
- 1 clove garlic, minced
- 1 tbsp chopped cilantro (optional)
Instructions:
- Put the mixed greens on a plate or in a dish.
- Top with tuna, avocado, and cucumber slices.
- In a small mixing bowl, add soy sauce, rice vinegar, sesame oil, ginger, and garlic.
- Pour the dressing over the salad and top with cilantro (if using).
- Serve right away.
Keto Grilled Eggplant with Miso Sauce
Ingredients:
- 1 large eggplant, sliced into 1/2-inch thick rounds
- 1/4 cup miso paste
- 1 tbsp erythritol
- 1 tbsp grated ginger
- 1 clove garlic, minced
- 1 tbsp chopped scallions for garnish
Instructions:
- In a small mixing bowl, add miso paste, erythritol, ginger, and garlic.
- Brush the miso sauce over the eggplant slices.
- Warm up a grill or grill pan on medium-high heat. Grill the eggplant slices for 3-4 minutes per side, or until they are soft and browned.
- Garnish with chopped scallions and serve hot.
Keto Tuna Poke Bowl
Ingredients:
- 4 oz sashimi-grade tuna, diced
- 1/2 avocado, diced
- 1/2 cup shelled edamame
- 1/2 cup diced cucumber
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp grated ginger
- 1 clove garlic, minced
- Sesame seeds and sliced scallions for garnish
Instructions:
- In a small mixing bowl, add soy sauce, sesame oil, rice vinegar, ginger, and garlic.
- Combine the diced tuna, avocado, edamame, and cucumber in a separate bowl.
- Combine the tuna mixture with the soy sauce mixture until everything is completely incorporated.
- Split the tuna mixture between two bowls and top with sesame seeds and scallions, if using.
Keto Shirataki Noodles with Spicy Miso Sauce
Ingredients:
- 7 oz shirataki noodles
- 1 tbsp miso paste
- 1 tbsp tahini
- 1 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp erythritol
- 1 tsp grated ginger
- 1 clove garlic, minced
- 1/2 tsp chili flakes
- Chopped scallions and sesame seeds for garnish
Instructions:
- Rinse the shirataki noodles in cold water for 1 minute and drain thoroughly.
- In a small mixing bowl, add miso paste, tahini, soy sauce, rice vinegar, erythritol, ginger, garlic, and chili flakes.
- Melt butter in a large skillet over medium-high heat. Stir in the shirataki noodles for 2-3 minutes.
- Stir in the miso sauce for another 2-3 minutes, or until the noodles are coated with the sauce.
- Serve immediately, topped with scallions and sesame seeds.
Keto Beef and Broccoli Stir-Fry
Ingredients:
- 1 lb flank steak, thinly sliced
- 2 cups broccoli florets
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp erythritol
- 1 tbsp avocado oil
- Sesame seeds and sliced scallions for garnish
Instructions:
- In a small mixing bowl, combine the soy sauce, sesame oil, and erythritol.
- In a large skillet over high heat, heat the avocado oil. Stir-fry the sliced flank steak for 3-4 minutes, or until browned on all sides.
- Stir in the broccoli florets, garlic, and ginger for another 2-3 minutes, or until the broccoli is tender-crisp.
- Stir the soy sauce mixture into the beef and broccoli until everything is well mixed.
- Serve immediately, topped with sesame seeds and sliced scallions.
Japanese Keto Miso Soup with Tofu
Ingredients:
- 4 cups of water
- 1/4 cup of white miso paste
- 1/2 block of firm tofu, diced
- 2 green onions, thinly sliced
- 1 clove of garlic, minced
- 1 tablespoon of coconut aminos
- 1 tablespoon of sesame oil
- Salt and pepper to taste
- Optional: sliced mushrooms, seaweed, or chili flakes for additional flavor and nutrition
Instructions:
- In a large pot, bring 4 cups of water to a boil over medium-high heat.
- Reduce the heat to low and add the garlic, sesame oil, coconut aminos, and any additional ingredients like mushrooms or seaweed. Let the soup simmer for 5-10 minutes until the flavors have melded together.
- While the soup is simmering, prepare the miso paste. In a small bowl, mix the miso paste with a little bit of hot water until it dissolves completely.
- Once the soup has simmered, add the diced tofu and green onions to the pot. Stir gently to combine.
- Remove the pot from heat and let it cool for a minute. Then, add the dissolved miso paste to the soup and stir well to combine.
- Taste the soup and season with salt and pepper to your liking.
- Serve the soup hot in individual bowls, garnished with additional green onions, chili flakes, or other toppings as desired.
Keto Chia Seed Matcha Pudding
Ingredients:
- 1 cup unsweetened almond milk
- 1/4 cup chia seeds
- 1 tablespoon matcha powder
- 1/4 teaspoon vanilla extract
- 1-2 tablespoons keto-friendly sweetener (such as stevia or erythritol), to taste
- Optional toppings: sliced almonds, coconut flakes, berries
Instructions:
- In a small bowl, whisk together the almond milk, matcha powder, vanilla extract, and sweetener until well combined.
- Add the chia seeds to the bowl and whisk again to incorporate them into the mixture.
- Let the mixture sit for 5-10 minutes, then whisk again to break up any clumps and ensure the chia seeds are evenly distributed.
- Transfer the mixture to a jar or container with a lid and refrigerate for at least 2-3 hours, or overnight, until the pudding has thickened.
- Once the pudding has set, give it a good stir to break up any clumps or lumps. If it’s too thick, you can add a little more almond milk to thin it out to your desired consistency.
- Serve the pudding in individual bowls, topped with sliced almonds, coconut flakes, berries, or any other toppings of your choice.
