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Japanese Keto Recipes

When you think about Japanese food the first thing that comes to mind is delicious rice and noodles. But Japanese food is not limited to rice and noodles.

Japanese cuisine has many options other than soy sauce and sushi. 

While the keto diet is all about limiting your daily net carbs and replacing them with healthy fats and macros, keto is still possible if you follow Japanese keto recipes. So, you can enjoy sushi and soy sauce on keto.  

Read the following article to learn all about Japanese keto recipes:

Keto Japanese Breakfast Ideas

First off, we’ll begin with the most important meal of the day, breakfast! Japanese breakfast ideas are quite popular and you’ve probably heard about some of the options before.

Stuff like Tamagoyaki and Shirataki noodles might seem intimidating, but they’re simple to make.   

Tamagoyaki (Japanese Rolled Omelet)

Tamagoyaki Keto

You will need the following ingredients to prepare Tamagoyaki:

  • Raw Egg (3 large)
  • Erythritol Granulated (1 tbsp)
  • Tamari Soy Sauce (1 tbsp)
  • Dashi Broth (Hondashi) (2 tbsp)
  • Oil (1 tbsp)
  • Salt (1 dash)

Follow these simple steps to prepare a Japanese rolled omelet:

  • Take out a bowl. Crack eggs and mix them in the bowl. You can add soy sauce, dashi broth, erythritol, and salt to the mixture. Use the chopsticks to whisk the mixture until erythritol disappears.
  • Pour the mixture into another bowl and keep it aside.
  • Pour the oil into a bowl and soak a piece of kitchen paper in the oil. Place a nonstick pan over a medium flame and wipe the pan with the soaked paper towel.
  • Pour ⅓ of the egg mixture into the pan and break all the bubbles using chopsticks. Gently scramble the egg. Fold the lower end over when the egg solidifies. Fold 1 cm from the sides, then continue folding from the bottom to the top.
  • Push the egg to the bottom of the pan with chopsticks. Wipe the empty side of the pan with the oil-soaked kitchen paper and pour another 1/3 of the egg mixture into the empty space of the pan. Lift the folded egg to let the egg mixture run under it.
  • Fold again, from the bottom, side, to the top. Slide the eggroll to the bottom of the pan, wipe the pan with the oil-soaked paper towel, and pour the last of the egg mixture. Fold, roll, and take off the heat.
  • Transfer the egg roll to a sushi mat and tightly roll it. Let it rest for 5 minutes. Unwrap the egg roll and slice it into 2cm pieces.
  • Transfer to a plate. Serve with Japanese accompaniments like wasabi and pickled ginger. 

Shirataki Noodles Stir-Fry

Keto Shirataki Noodles

You need to use the following ingredients to prepare Keto Shirataki Noodles Stir-Fry:

  • Boneless Skinless Chicken Thigh (1 pound)
  • Asparagus, Woody Ends Removed (1 pound)
  • Mushrooms (8 oz)
  • Onion (1/3 cup)
  • Olive Oil (4 tbsp)
  • Onion Powder (2 tsp)
  • Salt (2 tsp)
  • Pepper (2 tsp)
  • Garlic Powder (2 tsp)
  • Shirataki Noodles (16 oz)
  • Grated Ginger Root (1 tbsp)
  • Minced Garlic (1 tbsp)
  • Chili Garlic Sauce (1 tsp)
  • Rice Vinegar (2 tbsp)
  • Sesame Oil (1 tbsp)
  • Lakanto Golden Monkfruit Sweetener (1/4 cup)
  • Coconut Aminos (1/4 cup)

Follow these simple steps to prepare Keto Shirataki Noodles Stir-Fry:

  • Cut your chicken into bite-sized pieces, slice your mushrooms, chop your onion, and snap your asparagus into bite-sized pieces.
  • Place shirataki noodles in a colander and rinse well under warm water for 1-2 minutes and then squeeze out all the water. The less water, the better the texture.
  • Heat a tablespoon of oil in a large skillet over medium heat.
  • Season chicken with salt and pepper and cook each side for approx 3 minutes, until done.
  • Remove chicken from the skillet. Add more oil to your skillet if needed. Place asparagus, mushrooms, and onion in the skillet and cook until tender.
  • Once the vegetables are cooked, add the chicken and shirataki noodles to the pan and toss until all the ingredients are well combined.
  • Stir all the sauce ingredients together. Combine well. Pour 1/4th of the sauce into the pan and toss to combine. Save the remaining sauce for serving so the flavor can be suited to the taste.
  • Simmer your skillet for 5 minutes (skillet can be covered during this if your vegetables are not tender yet). Enjoy!

Low-Carb Sushi Options

It’s possible to enjoy low-carb sushi on keto. Popular keto Japanese low-carb sushi options are keto sushi rolls with cauliflower rice and keto sashimi platters with pickled ginger. 

Keto Sushi Rolls with Cauliflower Rice

Keto Sushi Rolls

You’ll need the following ingredients to prepare keto sushi rolls with cauliflower rice:

  • Cauliflower
  • Vinegar
  • Oil
  • Cream Cheese
  • White Sesame Seeds
  • Smoked Salmon
  • Cucumber
  • Red Bell Pepper
  • Avocado
  • Nori Seaweed Sheets

Follow these simple steps to prepare keto sushi rolls with cauliflower rice:

  • Place the cauliflower florets in a food processor and pulse using the S blade until they resemble rice.
  • Heat 1 tablespoon of oil in a nonstick frying pan or cast-iron skillet. Fry the cauliflower on low to medium heat until al dente. Remove from the pan and allow to fully cool.
  • Dry fry the sesame seeds in a non-stick pan until golden. Allow to cool.
  • Once the rice has fully cooled, place in a bowl and mix with the cream cheese or mayonnaise, vinegar, and sesame seeds.
  • Prepare the veggies. Slice the cucumber and pepper into thin strips, discarding the seeds. Slice the avocado.
  • Place the nori on a bamboo sushi mat. If you don't have one, use plastic wrap or parchment paper.
  • Add the rice, leaving about 1 centimeter of space at the two opposing seal edges. Layer the cucumber, pepper, avocado, and smoked salmon and tightly roll using the bamboo mat.
  • Brush the sealing edge with a little water and press to seal.
  • Slice into keto sushi rounds with a sharp knife and repeat for the second roll.

Keto Sashimi Platter with Pickled Ginger Recipe

Sashimi Keto

You’ll need the following ingredients to prepare the keto Sashimi Platter with Pickled Ginger recipe:

  • Boneless, Raw Salmon (10 ounces)
  • Boneless, Raw Tuna (10 ounces boneless)
  • Parsley (1 tablespoon)
  • Ginger (1/8 cup slices)
  • Sucralose Based Sweetener (2 1/2 tablespoons)
  • Sodium and Sugar-Free Rice Vinegar (8 tablespoons)
  • Wasabi Paste in Tubes (6 teaspoons)
  • Tamari Soybean Sauce (4 tablespoons)

Follow these instructions to prepare the keto sashimi platter with pickled ginger:

  • Cut the fish into 1 x 2-inch strips, then slice the strips into thin slivers (2 x 1 x 1/8). Arrange attractively on four plates; garnish with parsley. Cover and refrigerate.
  • Combine very thinly sliced ginger, sugar substitute, and rice vinegar in a small pot; boil for five minutes. Drain; cool in the freezer for 5 minutes. Divide into four small piles.
  • Place a small mound of prepared green wasabi paste on each plate, near the ginger. Serve with small dipping cups of soy sauce.

Japanese Keto Recipes – Main Dishes

It’s good to know that you can enjoy Japanese cuisine on keto. Popular Japanese keto recipes include the Teriyaki Chicken Skewers recipe and the Miso Glazed Salmon recipe.

Teriyaki Chicken Skewers

Keto Teriyaki Chicken Skewers

You’ll need the following ingredients to prepare keto teriyaki chicken skewers:

  • Chicken Thighs
  • Green Onion
  • Sesame Seeds

Follow these simple steps to prepare the teriyaki chicken skewers:

  • Slice the boneless and skinless chicken thighs lengthwise into long 1/2-inch-thick strips.
  • Marinade them for about an hour in the Teriyaki Sauce.
  • Weave them onto the skewers and pop them in the air fryer for about 15 minutes.

Miso Glazed Salmon

Keto Miso Glazed Salmon

You’ll need the following ingredients to prepare keto Miso Glazed Salmon:

  • Tamari Soybean Sauce (1 1/3 tablespoons)
  • Maple Syrup (1 tablespoon)
  • Miso paste, Brown, Red, White (1/3 tablespoon)
  • Garlic (1/2 teaspoon)
  • Sesame Oil (1/4 teaspoon)
  • Boneless, Raw Salmon (24 ounces)

Follow these simple instructions to prepare the Japanese keto Miso Glazed Salmon:

  • Heat oven to 450°F.
  • Combine the soy sauce soy sauce, syrup, 1 teaspoon miso, minced garlic, and oil in a bowl. Stir to dissolve miso, set aside.
  • Heat a large ovenproof nonstick skillet over medium-high heat. Add fillets, skin side down. Press down lightly with a spatula to sear the skin; cook for 3 to 4 minutes until the skin is crisped.
  • Spoon half the sauce over the fish. Transfer skillet to oven. Bake 6 minutes for medium-rare doneness (bake longer, if desired). Spoon the remaining sauce over hot fish.

Keto Japanese Side Dishes

Japanese keto recipes include delicious side dishes such as Goma-ae (Sesame Spinach) and Sunomono. 

Goma-ae (Sesame Spinach)

Keto Sesame Spinach

You’ll need the following ingredients to prepare the Japanese keto Goma-ae (Sesame Spinach):

  • Coarse Salt
  • Fresh Spinach
  • Toasted Sesame Seeds
  • Tahini
  • Coconut Aminos
  • Garlic
  • Rice Vinegar
  • Toasted Sesame Oil

Follow these simple instructions to prepare the keto Japanese Goma-ae (Sesame Spinach):

  • Bring a pot of water to a boil. Season the water with a pinch of salt.
  • In the meantime, prepare the sesame sauce: Mix the sauce ingredients with 1 ½ tablespoons water (add more for a thinner sauce in a small bowl and set aside).
  • Rinse the spinach, and roughly cut the whole bunch of spinach into three to four large sections.
  • Quickly blanch the spinach in the boiling water for 10 to 15 seconds. Drain and rinse under cold water to stop the cooking and preserve the vibrant color.
  • Gently squeeze the spinach with your hands to remove all of the excess water. Place the spinach in a serving bowl. Drizzle with the sesame sauce and give the spinach a quick toss. Sprinkle with toasted sesame seeds before serving, if desired.

Japanese Cucumber Salad (Sunomono)

Keto Cucumber Salad

You’ll need the following ingredients to prepare the keto Japanese cucumber salad:

  • Cucumber
  • Salt 
  • Dried Seaweed
  • Sweetener
  • Rice Vinegar
  • Soy Sauce
  • Toasted Sesame Seeds

Follow these simple instructions to prepare the Japanese cucumber salad:

  • Prepare the dressing by mixing rice vinegar, sweetener, soy sauce, and toasted sesame seeds.
  • Peel the cucumber skin every other stroke and generously rub salt into the cucumber. Then, cut it into 1/4-inch-thick slices and place them in a mixing bowl.
  • Rehydrate the seaweed by placing the dried seaweed in a bowl of water. Squeeze out any excess water after hydration and place it in the mixing bowl. Store it in the fridge until ready to serve. 

Japanese Keto Recipes – Tips For Cooking

Japanese Keto recipes give good results if you use high-quality and fresh ingredients. It is necessary to substitute traditional high-carb elements with Keto-friendly alternatives. You can incorporate umami-rich seasonings like soy sauce, miso, and seaweed in Japanese Keto recipes.

Japanese Keto Recipes – Conclusion

Japanese Keto recipes can do wonders for all those who practice the sacred Art of Keto. The above-given Japanese Keto recipes are easy to prepare and save you precious time. Wait no more and enjoy the rich and diverse flavors of Japanese cuisine on a keto diet.

If you'd like to learn more about keto friendly foods, click on one of the links below:

Is Sashimi Keto Friendly?

Keto Blackstone Recipes

Keto Flounder Recipes

Keto Cinco De Mayo Recipes

Frequently Asked Questions (FAQ's)

What Japanese dishes are keto?

Many classic Japanese dishes are Keto-friendly. Popular Japanese Keto dishes include Miso Soup, Sashimi (Raw Fish), Sukiyaki (Japanese Hotpot), Yakitori (skewered grilled chicken), Yakiniku (Japanese Barbecue), and Shabu-shabu (Japanese Hotpot). 

Is Japanese rice good for Keto?

Is rice okay for Keto? No, Japanese rice is not keto friendly. It's not a good idea to eat rice on Keto.

What do Japanese people eat to lose weight?

Japanese food is deemed good for weight loss it contains fresh fruits, fish, and vegetables. Japanese food also contains noodles, rice, and soy prod


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