Low carb Keto chicken ramen

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!

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 aslow 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 

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.

INGREDIENTS  1x2x3x

• ▢ 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