If you’re in the mood for a ketogenic dinner, Korean meals have plenty of options. Plenty include healthy fats, low-carb vegetables, meat and seafood. A Keto Japchae Tofu meal is richly seasoned and filling enough to not overeat. There is one controversial part of this meal though: tofu.

While tofu is highly processed and usually a no-no for a keto diet, this plate has far more pros than cons: high-fat, moderate-protein and very low-carbohydrates. And with a choice between zucchini noodles and shirataki noodles, this is another way to decrease the carb intake. Here’s how to make this meal.

Preparing a Keto Japchae Tofu Recipe

Ingredients:

• 1 pack of shirataki noodles (or 2 medium zucchinis, spiralized)
• 3/4 cup of firm tofu, cut into cubes
• 1/2 small onion, sliced
• 1/2 red bell pepper, cut into strips
• 1/2 green bell pepper, cut into strips
• 1/2 carrot, cut into strips
• 2 cloves of garlic, minced
• 2 green onions, chopped
• 1 cup of spinach, chopped
• 1 tablespoon of sesame oil
• 1 tablespoon of coconut aminos (or sodium-light soy sauce)
• 1/2 teaspoon of toasted sesame seeds
• 1/4 teaspoon of black pepper
• 1 tablespoon of avocado oil (or any keto-friendly oil)
• (optional) 1 teaspoon of erythritol or monk fruit sweetener

Instructions:

1. Drain and rinse the shirataki noodles well under running water.
2. Boil the noodles for two minutes, then drain.
3. Dry-fry the noodles in a pan for three to four minutes to remove excess moisture. Set aside.
4. Cut the drained tofu into cubes.
5. Heat avocado oil in a pan over medium-high heat, and pan-fry the tofu until golden brown on all sides. Set aside.
6. In the same pan used for the tofu, add sesame oil and sauté the onions, garlic and bell peppers until softened.
7. Add carrots and spinach, then cook both for one minute.
8. Add the cooked shirataki (or zucchini) noodles and toss with the veggies.
9. Return the tofu to the pan and add coconut aminos, (optional) sweetener and black pepper.
10. Stir-fry for another 2-3 minutes.
11. Garnish with chopped green onions and toasted sesame seeds. Serve warm.

Skip the Noodles, Spiralize the Zucchini

If you would rather skip the carbs from noodles and try this recipe with zucchini, you can buy spiralized zucchini or make your own. If you choose the latter, you’ll need one of four options: 1) hand-held or countertop spiralize, 2) Julienne Peeler, Mandoline with a Julienne blade or a knife. After thoroughly washing the zucchini, cut off both ends of the fruit. (No, it’s not a vegetable.) Then, follow the instructions for the hand-held or countertop cutters to form the zucchini into noodles.

Once the zucchini noodles have been formed, place them on a paper towel with lite salt. Let the paper towel soak up some of the moisture by allowing the zucchini noodles to sit for 10 minutes, then pat them all dry. Even if traditional pasta noodles are used, zucchini noodles can be eaten on their own in salads, sauteed for two to three minutes or boiled.

Properly Drain Tofu for Better Seasoning

Tofu, which is made from soybeans that have been curdled and pressed into blocks, must be drained correctly in order to season correctly. If they are not cooked correctly, they can take on the texture of unsweetened marshmallows. Silken tofu is especially soft and commonly used for baking and soft foods like yogurt. Firm tofu and extra firm tofu, if drained well, can be a solid “meat” substitute and take on the texture of wok-fried chicken.

One of the most common ways to drain tofu is by wrapping a few paper towels around it to naturally drain the water. Adding a heavy book on top can drain the water from the tofu even quicker. A tofu presser may be a handy investment if tofu is cooked regularly; it also helps avoid paper waste. Once tofu is drained, break apart as desired.

While the recipe usually calls for the usual cube shapes, breaking tofu apart with your hands won’t make it taste any different. No matter the shape, tofu can quickly soak up and take in the taste of whatever seasoning or sauce it is cooked in, including the coconut, sesame and monk sweetener ingredients in this dish.

Understanding What a Keto Diet Is and What It Is Not

This low-carb, high-fat diet is intended to help the body burn fat (instead of carbs) for fuel. This puts the body into a state of ketosis, producing ketones as an energy source. For a low-carb keto diet, consume 5%-10% in daily calories. For a high-fat keto diet, consume 70%-80% in daily calories. For a moderate-protein keto diet, consume 10%-20% in daily calories. Foods that are commonly eaten for a keto diet include berries, eggs, healthy fats (ex. avocado, nuts, olive oil, butter, cheese), low-carb vegetables (ex. cauliflower, kale, spinach, zucchini), and animal protein (ex. red meat, poultry, fish). A keto diet avoids beans and legumes, majority of fruit, sugary foods (ex. candy, cake), starchy vegetables (ex. potatoes, corn), bread, pasta and rice. The end goal of a keto diet is weight loss, improved blood sugar levels, mental clarity and reduced inflammation.

Reheating a Keto Japchae Tofu Recipe

While both glass noodles and zucchini noodles can be reheated in the microwave, to maintain the texture of the freshly made version of this meal, it’s highly recommended to reheat on the stove. Add a little vegetable broth, which is keto friendly, so neither noodle type sticks to the pan. Stir occasionally to allow the vegetables and tofu to heat up at the same temperature. If you prefer a “meatier” texture for tofu resembling the extra firm taste, use chopsticks or a fork to remove the leftover tofu before heating on a stove. With a teaspoon of oil, re-fry it in a wok or pan. Avoid microwaving tofu, even if you choose to microwave the noodles. It can become a little too chewy, and the seasonings that were on it will not stand out as much. Once the tofu is re-fried and the noodles and vegetables are reheated, add the two together.

Frequently Asked Questions

Is tofu keto-friendly?

Technically, it is not part of a healthy ketogenic diet because it’s highly processed. Tofu is also a type of soybean, and keto diets avoid beans and legumes. However, tofu is also high in protein and low in carbohydrates, so it can arguably still be considered a good choice.

Is japchae good for keto?

This popular Korean dish is often made with sweet potato glass noodles and vegetables. The glass noodles are not typically considered keto-friendly due to their carbohydrate content.

Why is salt OK in a keto diet? 

While high-sodium foods are often frowned upon in a traditional American diet, a keto diet (a French diet that originated in 1911) has a different role with salt. On a ketogenic diet, your body shifts from burning carbs (and glucose) for fuel to getting fuel from fat and ketones. When the latter happens, your body loses stored electrolytes such as sodium.