ucalorie If you’re following a keto diet and craving a satisfying and flavorful dish, this Keto Chicken Chow Mein is the perfect solution. Traditional chow mein is often loaded with carbs due to noodles made from wheat, but with this recipe, we’ve swapped in keto-friendly ingredients to give you a low-carb alternative that’s just as delicious. Using shirataki noodles, fresh chicken, and a variety of vegetables, this dish is packed with flavor and perfect for any meal. It’s simple, quick, and low-carb, making it a staple in your keto meal rotation.
Ingredients For the Chicken Chow Mein:
- 2 boneless, skinless chicken breasts (about 8 oz each), thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon sesame oil
- 1/4 cup soy sauce (or tamari for gluten-free)
- 1 tablespoon oyster sauce (optional)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 2 cups shredded cabbage
- 1 medium zucchini, julienned
- 1/2 cup bell pepper, thinly sliced
- 1/4 cup scallions, chopped (green part only)
- 1/4 cup carrots, julienned (optional for extra color)
- 1 package (7 oz) shirataki noodles, drained and rinsed
- 1 teaspoon sesame seeds (optional for garnish)
Instructions for Keto Chicken Chow Mein
Step 1: Prepare the Shirataki Noodles
Start by preparing your shirataki noodles. These noodles are a fantastic low-carb alternative to traditional wheat-based noodles. Drain them thoroughly and rinse them well under cold water. If you’ve never used shirataki noodles before, they have a slightly rubbery texture, but they soak up the flavors of the sauce wonderfully. To ensure they don’t retain too much water, place them in a hot pan for a couple of minutes to evaporate any moisture.
Step 2: Cook the Chicken
In a large pan or wok, heat the olive oil and sesame oil over medium-high heat. Add the thinly sliced chicken breast and cook until it’s no longer pink in the center, about 5-7 minutes. Be sure to stir occasionally to ensure it cooks evenly. Once cooked, remove the chicken from the pan and set it aside.
Step 3: Stir-fry the Vegetables
In the same pan, add a little more oil if needed and sauté the shredded cabbage, zucchini, bell pepper, and carrots for about 3-4 minutes, or until they begin to soften. The cabbage should wilt slightly but still retain some crunch. Add the garlic powder and ground ginger, stirring to coat the vegetables with the spices.
Step 4: Combine Everything
Once the vegetables are cooked to your liking, add the shirataki noodles back into the pan. Pour in the soy sauce, oyster sauce (if using), and the cooked chicken. Stir everything together so that the noodles are coated with the sauce and all ingredients are well-mixed. Cook for an additional 2-3 minutes to allow the flavors to meld together. If desired, you can add a bit more soy sauce or sesame oil for additional flavor.
Step 5: Garnish and Serve
Once everything is well-combined, garnish with chopped scallions and sesame seeds for extra flavor and crunch. Serve immediately and enjoy this delicious low-carb meal!
Nutritional Information (Per Serving)
- Calories: 350
- Protein: 35g
- Fat: 18g
- Carbohydrates: 9g
- Fiber: 3g
- Net Carbs: 6g
- Sugar: 3g
- Sodium: 700mg
Why This Recipe Works for Keto
This Keto Chicken Chow Mein recipe is ideal for those following a ketogenic lifestyle because it’s high in protein, healthy fats, and low in carbs. Traditional chow mein noodles can quickly spike your carb intake, but by substituting them with shirataki noodles, you can still enjoy the texture and satisfaction of noodles without the guilt. The addition of lean chicken breast and vegetables like cabbage, zucchini, and bell peppers ensures a balanced meal full of essential nutrients while keeping you in ketosis.
Tips for the Best Keto Chicken Chow Mein
- Use Fresh Ingredients: Fresh vegetables enhance the overall flavor and texture of the dish. Feel free to experiment with different vegetables based on what you have on hand.
- Adjust the Sauce to Taste: The soy sauce and oyster sauce can be adjusted depending on your salt preferences. If you’re on a sodium-restricted diet, consider using low-sodium soy sauce.
- Optional Toppings: You can top this dish with a sprinkle of crushed peanuts or additional sesame seeds for added crunch.
- Make It Spicy: If you enjoy a bit of heat, add some chili flakes or sliced fresh chilies to the stir-fry for a spicy kick.
- Store Leftovers: This dish keeps well in the refrigerator for up to 3 days. Reheat in a pan over medium heat, adding a splash of water or soy sauce to prevent it from drying out.
FAQs
1. Can I use other noodles instead of shirataki?
If you’re not a fan of shirataki noodles, you can use other keto-friendly options like zucchini noodles (zoodles) or even kelp noodles, which are also low in carbs and high in fiber.
2. Is this recipe gluten-free?
Yes! By using tamari (a gluten-free soy sauce), this dish can easily be made gluten-free. Just make sure to check the labels of your sauces to ensure they don’t contain gluten.
3. Can I meal prep this recipe?
Yes, this recipe is perfect for meal prep. Simply store the cooked dish in an airtight container in the fridge, and you can enjoy it for several days.
4. How can I make this recipe more flavorful?
Feel free to experiment with additional seasonings such as garlic, onion powder, or even a dash of rice vinegar for a tangy kick. Adjust the sauce to suit your taste preferences!
Conclusion
This Keto Chicken Chow Mein is the perfect low-carb meal for anyone on a ketogenic diet. Packed with protein, fiber, and flavor, it’s easy to make and even easier to enjoy. Whether you’re meal prepping for the week or cooking up a quick dinner, this dish will become a staple in your keto recipe collection. Try it today, and experience the delicious, healthy flavors that make this recipe a winner!
