If you’re looking for a healthy, filling soup this Keto Ramen is a must-make. It is packed with flavour, green vegetables and a generous amount of protein in the form of chicken and a soft boiled egg. Instead of ramen noodles, we’re keeping the carbs low by using konjac noodles. A tasty keto soup recipe that’s on the table in less than 30 minutes!
Can I eat ramen on keto?
Absolutely – with a few food swaps.
Most Ramens contain ingredients that aren’t keto-friendly. The instant varieties have added MSG as well as – like most processed food – a surprising amount of sugar. One portion can easily clock up 30 grams of carbs.
Even if your ramen is fresh, you’ll spike your blood sugar because of the noodles. Ramen noodles are made from wheat, which is an easily absorbed carbohydrate. We’re talking energy high, swiftly followed by an energy slump.
The solution? A homemade low carb ramen with fresh ingredients and konjac noodles!
This super easy noodle soup uses everyday keto essentials that you’ve probably already got in your cupboard.
How to make a quick and delicious Keto ramen from scratch – step by step:
1.) Get all ingredients ready…
2.) …and prepare your zucchini.
I used a julienne slicer, but you could also use a potato peeler to achieve thin long slices. Alternatively, slice thinly with a knife.
3.) Grease a griddle pan with 1 tsp of oil or use a non stick frying pan. Season the chicken thighs with sale and pepper and fry until cooked through, approximately 4 – 5 minutes per side.
3.) Heat the remaining 1 tsp oil in a non stick sauce pan or cast iron pan. Add the chopped ginger, garlic and chilli. Sauté for 2 minutes to soften.
Add the chicken stock, mushrooms, coconut aminos and toasted sesame oil. Simmer for about 3 mins on med/ low heat to let the flavours blend.
In a separate saucepan, cook 2 soft boiled eggs.
4.) When almost ready to serve, add the julienne zucchini / courgette, bok choy and konjak or kelp noodles to the soup and simmer for a minute or two to warm through or until the bok choy is al dente.
Cut the egg in half and season with salt and pepper to taste. Option to season the ramen stock too.
Serve the ramen in bowls and top with sliced crispy chicken thighs, egg, spring onion, sesame seeds and an optional squeeze of lime, nori sprinkles and extra fresh chilli or chilli flakes.
What kind of noodles can I eat on Keto?
When it comes to keto ramen noodles, you’ve got two options: konjac or kelp noodles.
Konjac Noodles
Konjac noodles, also called shirataki noodles, are made from glucomannan, which is a fibre from the root of the konjac plant.
The noodles are white and contain 97% water and are less than 1 gram of net carbs per 100 grams / 3.5 oz. “Shirataki” actually means “white waterfall” in Japanese!
The trick to get konjac noodles to taste good is to RINSE THEM WELL before using. This removes the fishy smell. Rinsing off the liquid they come in will also improve the slightly rubbery texture.
Kelp Noodles
Your other low carb noodle option are kelp noodles. Kelp is a brown seaweed, which is ground and mixed with water and sodium alginate – another seaweed substance that is added to many foods because it improves texture.
Kelp noodles are also translucent in colour, relatively neutral in taste and as low in carbs as konjac noodles. They also benefit from a very good rinse before using.
The great thing about both kelp and konjac noodles is that you don’t need to boil them like pasta. All they require is gentle warming and you’re good to go!
You can get both kelp and konjac noodles in well-stocked supermarkets or on Amazon (aff links).
Recipe Variations
If you want to give the noodles a miss, you can replace them with zoodles (that’s courgetti if you’re in the UK) and up your veggie intake.
Speaking of veggies, you can vary these as per your preference.
I like the meatiness of shiitake, but any mushroom will work in the recipe, wild, brown or white.
Broccoli would also be yum in this ramen, as would fresh spinach, green beans or bean sprouts. These may be less “original” Japanese, but if it’s in your fridge, use it up!
I used 1 large red mild / medium chilli but heat is a real personal preference. Crank it up or down depending on how much of a hottie you are! The type of chilli you use will alter the heat, too.
Stock versus Bone Broth
I used simple chicken stock cubes for this recipe – the cheap’n’cheerful option for cheaters. Obviously, if you have the time, a REAL chicken bone broth would take this keto ramen to the next level.
The one thing I urge you NOT to change or omit are the spices and oils. Fresh garlic, ginger and chili as well as the coconut aminos and the toasted sesame oil are the ingredients that make this soup taste yum.
No shortcuts here, please – I want you to have that REAL ramen experience!!
Love Japanese recipes? Try these Sugar Free Londoner Favourites:
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Low Carb Keto Ramen
Ingredients
- 2 tsp olive oil
- 4 boneless chicken thighs 370g / 13 oz
- 1 tbsp ginger grated (6g)
- 1 garlic clove minced
- 1 medium red chilli diced (14g)
- 1 3/4 cup / 400 ml chicken stock
- 80 g /2.8 oz wild mushrooms I used shiitake
- 1 tbsp coconut aminos
- 1 tbsp toasted sesame oil
- 2 large eggs
- 3.5 oz / 100 g konjac noodles or kelp noodles
- 1 small bok choy halved (100g / 3.5 oz)
- 1 zucchini / courgette julienne (150g)
- 2 tbsp scallions / spring onions green part, sliced fine (10g)
- 1 tsp sesame seeds option to toast
Instructions
- Grease a griddle pan with 1 tsp of oil or use a non stick frying pan. Season the chicken thighs with salt and pepper and fry until cooked through and to your liking, approximately 4 - 5 minutes per side.
- Heat the remaining 1 tsp oil in a non stick sauce pan or cast iron pan. Add the ginger, garlic and chilli. Sauté for 2 minutes to soften. Add the stock, mushrooms, coconut aminos and toasted sesame oil. Simmer for about 3 mins on med/ low heat to let the flavours blend.
- Simmer the eggs in lots of water for 6.5 mins or to your liking. 6.5 mins from boiling gives a firm white and soft yolk. Remove from the pan using a slotted spoon, rinse under cold water to cool for 30 seconds and peel.
- When almost ready to serve, add the julienne zucchini / courgette, bok choy and noodles to the soup and simmer for a minute or two to warm through or until the bok choy is al dente.
- Cut the egg in half and season with salt and pepper to taste. Option to season the ramen stock too.
- Serve the ramen in bowls and top with sliced crispy chicken thighs, egg, spring onion, sesame and an optional squeeze of lime, nori sprinkles and extra fresh chilli or chilli flakes
Notes
- 1/4 sheet of Nori seaweed, cut up fine
- Squeeze of lime, approx 1 tsp
- Pinch of chili flakes or fresh chili
Nutrition
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