15 Low-Carb Asian Recipes You Can Try At Home

About the low-carb diet

People have known about low-carb diets for a long time. They typically have few carbs and a lot of protein and vegetables. This means not much white rice, white noodles, white pasta or sugar. Low-carb diets have been known to help people lose weight and achieve better HDL cholesterol levels.

Why you should try a low-carb diet

Low-carb diets have been popular for a long time, even though diet trends come and go.

They have been shown to help people lose weight, but they can also make people feel tired if simple carbs aren't replaced with complex ones. After all, carbs are what give you energy.

If you want to try a low-carb diet, here are 15 low-carb dishes you can make at home.

15 low-carb recipes you can try at home

1. One-pan roast duck with plums

Roast duck is a stunning dish that is perfect for Christmas. By pairing the rich duck meat with Chinese five-spice and plums, this recipe brings in Asian flavours.

You will need:

• 1 whole duck
• 500g halved and deseeded plums (choose firmer plums so they hold their shape in the oven)
• 1 onion, peeled and cut into wedges
• 1 tbsp five-spice powder
• 2 tsp salt
• 1 tsp soy sauce
• 2 tbsp honey (or maple syrup for a more robust flavour)

Method:

1. Preheat the oven to 160°C.
2. Spread the five-spice powder and salt evenly over the duck, then place it breast-side down in a deep roasting tin.
3. Roast for one hour. Leave out the five-spice for a milder flavour, or substitute ground ginger for a more Christmassy taste.
4. Remove the duck and pour off any accumulated fat from the tin.
5. Turn the duck breast-side up, arrange the plums and onion wedges around it, and drizzle over the soy sauce and honey.
6. Return to the oven for another hour.

2. Pickled radish omelette

A must-try dish. Originating in China and made with few ingredients, it is simple to prepare and strikes the ideal balance between sweet and salty. It can be eaten with rice, congee or various side dishes.

You will need:

• 2 tbsp pickled radish, washed and drained
• 3 eggs
• 1 tsp chopped garlic
• Pepper
• 2 tbsp oil
• 1 stalk of coriander

Method:

1. Heat the oil in a pan and fry the radish for roughly one minute.
2. Add the minced garlic and cook for 2 minutes, or until aromatic.
3. Crack the eggs and lightly beat them with a pinch of pepper. Distribute the radish evenly in the pan before adding the eggs.
4. Spread the egg through the pan and stir gently until it is no longer liquid and looks slightly curdled.
5. Let it brown on one side, then flip it over, taking care not to overcook it.

3. Tomato egg drop soup

Both sweet and sour, this soup will whet the appetite. It is effortless, requiring no special herbs or techniques other than swirling in the egg to create the egg ribbons. It can be served as a starter, a side dish or a light meal.

You will need:

• 2 tbsp oil
• 3 tomatoes, cut into small chunks
• 1 cup chicken stock
• 2 cups water
• 2 tbsp light soy sauce
• 1/2 tsp sesame oil
• 1/4 tsp white pepper
• Salt to taste
• 1 egg, beaten
• 1/2 tsp cornflour, mixed with 2 tbsp water to make a slurry
• 1 spring onion, chopped
• 2 tbsp coriander, chopped

Method:

1. Heat the oil in a saucepan over medium-low heat. Stir in the tomatoes and cook for 5 minutes, until they start to soften and fall apart.
2. Add the water, chicken stock, soy sauce, sesame oil, pepper and salt to taste.
3. Bring to the boil, then turn down the heat and simmer with the lid on.
4. Beat the egg in a small bowl, and make the cornflour slurry in another.
5. Use a spoon to stir the soup into a whirlpool. Keep swirling as you pour in the cornflour slurry until it is fully mixed in.
6. Pour a thin stream of egg into the middle of the whirlpool while slowly stirring. When egg ribbons appear, take the pan off the heat.

4. Steamed chicken and pumpkin

Nutritious and simple to prepare. Marinate the chicken in the seasonings, add the pumpkin cubes, then steam the whole dish for 20 minutes. The whole thing takes about 45 minutes.

You will need:

• 250g boneless chicken leg, skin removed and cut into bite-size cubes
• 1 cup pumpkin, cut into cubes
• 1 tbsp oyster sauce
• 1/2 tbsp soy sauce
• 1/2 tsp potato starch
• 1/2 tsp salt
• 1 tsp sugar
• 2 spring onions

Method:

1. Marinate the chicken for about 10 minutes in a mixture of oyster sauce, soy sauce, potato starch, salt and sugar.
2. Place the marinated chicken in a heatproof dish and arrange the pumpkin cubes around it.
3. Steam for twenty minutes.

5. Japanese spinach salad

A light dish that goes well with any meal. Quick, simple, and typical of Japanese side dishes, which are designed to complement the main course rather than compete with it.

You will need:

• 4–5 cups spinach leaves
• 1 tbsp sesame seeds
• 1 tbsp Japanese sake
• 1 tbsp mirin
• 2 tsp sweetener (sugar, or a monk fruit erythritol blend)
• 1 tbsp soy sauce
• 1 tbsp bonito flakes, to sprinkle

Method:

1. Warm a frying pan over low heat. Toast the sesame seeds until you hear a few of them popping, then take them off the heat.
2. Crush the sesame seeds with a pestle and mortar, or grind them in a food processor.
3. Mix the sesame seeds, soy sauce, sugar, sake and mirin in a small bowl and blend well.
4. Bring a large pan of water to the boil and add a pinch of salt.
5. Add the spinach and cook for one minute. Drain and plunge into cold water until cool.
6. Squeeze as much water out of the spinach as you can, then cut it into four pieces.
7. Toss the spinach with the sesame dressing and sprinkle over the bonito flakes.

6. Cauliflower cheese risotto

This cauliflower rice risotto works for any dinner. The rich flavour makes it easy to forget it's low-carb — ideal for anyone on a keto diet who is craving cheese.

You will need:

• 2 tbsp butter
• 1 garlic clove
• 3 cups cauliflower rice
• 1/2 cup double cream
• 1/2 cup grated parmesan
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1/8 tsp nutmeg
• Extra grated parmesan to finish (optional)

Method:

1. Grate the garlic and set it aside.
2. Melt the butter in a large frying pan over medium heat.
3. Add the cauliflower and cook for about three minutes, until soft.
4. Stir in the cream, grated garlic, parmesan, salt, black pepper and nutmeg until well mixed. Cook for three to five minutes, until the cheese has fully melted.
5. Top with extra parmesan and serve hot.

7. Orange beef

A low-carb alternative to a Chinese takeaway. This recipe can be adapted for low-carb, keto, diabetic, gluten-free, grain-free and dairy-free diets.

You will need:

• 450g beef sirloin, cut into thin strips across the grain
• 1/4 cup low-salt gluten-free soy sauce or tamari
• 1/4 cup water
• 1 tbsp granulated stevia/erythritol blend
• 1/4 tsp chilli flakes
• 2 tbsp butter
• 2 medium spring onions, thinly sliced, white and green parts separated
• 1 tbsp fresh ginger, minced
• 1 tbsp fresh orange zest, cut into thin strips
• 2 cloves garlic, crushed
• 1/2 tsp xanthan gum
• 1 tbsp rice vinegar

Method:

1. Arrange the beef strips in a single layer on kitchen paper, cover with more paper and pat thoroughly dry.
2. Combine the soy sauce, water, sweetener and chilli flakes in a small bowl and whisk together.
3. Heat a large frying pan over medium-high heat and add one tablespoon of butter, reserving the second.
4. Once the butter has melted and stopped foaming, add a portion of the beef in a single layer, without the pieces touching. Brown one side, then turn and finish cooking. Transfer to a dish and repeat with the rest.
5. In the same pan over medium-high heat, melt the reserved butter. Stir in the white parts of the spring onions, the ginger and the orange zest. Cook for a few minutes until aromatic, then add the garlic and xanthan gum and cook for another 30 seconds.
6. Pour in the rice vinegar, scraping up any browned bits. Once the liquid has almost evaporated, turn the heat to low and add the soy sauce mixture.
7. Cook over low heat, stirring regularly, until it reaches the consistency you want. Stir the beef back in and heat through.
8. Scatter over the green parts of the spring onions just before serving.

8. Asian coleslaw

Crunchy and subtly sweet, this low-carb coleslaw is simple to prepare and keeps for up to five days in the fridge.

You will need:

• 1 head of cabbage, shredded
• 1 red pepper, thinly sliced
• 1/4 cup flaked almonds
• 3 tbsp sesame seeds

For the dressing:

• 2/3 cup rice wine vinegar
• 2 tbsp sesame oil
• 2 tbsp MCT oil
• 2 tbsp sweetener of choice
• 1 tsp salt
• 2 tsp sriracha

Method:

1. Combine the dressing ingredients.
2. Toss through the salad.
3. Leave at room temperature for 5–10 minutes, or chill until ready to serve.
4. Finish with the sesame seeds and flaked almonds.
5. Store in a well-sealed container in the fridge for up to five days.

9. Ginseng chicken soup

Samgyetang, or Korean ginseng chicken soup, is ideal for summer. The chicken is stuffed with glutinous rice and simmered with garlic, ginger, ginseng, spring onions, salt and pepper.

You will need:

• 1 chicken, roughly 0.7–1kg, cleaned with giblets and fat removed, patted dry
• 1/4 cup glutinous rice, washed and soaked for 1 hour
• 1 ginseng root, washed
• 2 large dried jujubes (red dates)
• 8 garlic cloves, washed and peeled
• 2–3 spring onions, chopped
• Pinch of salt
• Black pepper
• 1.5L water

For the sesame dipping sauce:

• 1–2 tsp salt
• 1 tsp sesame seeds
• Pinch of ground black pepper
• 2 tbsp sesame oil

Method:

1. For the dipping sauce, combine the salt, sesame seeds, black pepper and sesame oil in a small bowl. Set aside.
2. Drain the soaked glutinous rice.
3. Stuff the chicken with the rice, ginseng, jujubes and garlic cloves.
4. Bring the water to the boil in a large pan.
5. Lower the chicken into the boiling water, cover, and cook for 30 minutes over medium-high heat.
6. Reduce to medium-low and cook for another 40 minutes, until the chicken, ginseng and rice are tender. Add hot water if needed.

10. Asian beef and cabbage noodles

Dinner doesn't get much simpler than this low-carb beef and cabbage noodle stir-fry. Tender beef and a punchy sauce over cabbage cut into noodles — only 4.1g of net carbohydrate per serving.

You will need:

• 450g beef, thinly sliced
• 1 tbsp oil
• 5 cups cabbage, thinly sliced into noodles
• 4 tbsp soy sauce
• 2 tsp curry paste (Thai red curry paste works well)
• 2 tbsp sesame oil
• 2 tsp rice wine vinegar
• 4 tbsp low-carb brown sugar substitute
• Fresh coriander or basil to garnish (optional)

Method:

1. Heat a large sauté pan over high heat and add the oil. Once hot, cook the beef until it just begins to brown.
2. Meanwhile, combine the curry paste, soy sauce, sesame oil, sugar substitute and rice wine vinegar in a bowl.
3. When the beef is cooked to your liking, stir in the cabbage and pour over the sauce. Cover and cook for another 5 minutes.
4. For a softer texture, cook the cabbage noodles for a further 5 minutes.
5. Garnish with chopped fresh coriander or basil.

11. Aubergine pizza melts

Quick and easy, and a more nutritious way to satisfy a pizza craving. These bite-sized aubergine pizzas are low-carb and gluten-free, and get a decent amount of vegetables into the meal.

You will need:

• 1 medium aubergine (about 450g), cut into even 1cm slices
• 2 tbsp olive oil
• Sea salt
• Black pepper
• 1/2 cup passata or marinara sauce
• 1 1/2 cups grated mozzarella
• 1 tsp Italian seasoning
• 25g mini pepperoni slices

Method:

1. Preheat the oven to 230°C and line a baking tray with baking paper.
2. Arrange the aubergine slices on the tray in a single layer. Brush or spray both sides with olive oil, then season with sea salt and black pepper.
3. Bake for about 15 minutes, until browned and tender.
4. Top each slice with about 2 tsp of sauce, then about 2 tsp of grated cheese. Scatter over the pepperoni and Italian seasoning.
5. Turn the oven up to 260°C or switch to the grill. Return to the oven for about 5 minutes, until the cheese has melted and turned golden.

12. Salmon and coconut rolls

Salmon is adaptable, full of heart-healthy fats, and pairs with a wide range of flavours. These are finished with a sweet-savoury sauce made with ginger, garlic, ketchup and soy sauce.

You will need:

• 2 salmon loins
• Juice and zest of 1 lime
• Sea salt
• Ground black pepper
• 2 tbsp groundnut oil, plus extra for brushing
• 2 tbsp onion, chopped
• 1 garlic clove
• 1 tsp ginger, grated
• 2 tbsp light soy sauce
• 2 tbsp brown sugar
• 1 tsp rice vinegar
• 2 tbsp ketchup
• 50g grated coconut
• 2 tbsp cornflour
• 4 sheets filo pastry

Method:

1. Cut each salmon loin into four equal slices.
2. Place them in a bowl, season with salt, pepper and lime juice, and finish with the lime zest.
3. Cover and chill for half an hour.
4. Preheat the oven to 210°C.
5. Heat two teaspoons of the oil in a frying pan. Add the chopped onion and cook over low heat for 6–7 minutes, until tender.
6. Add the chopped garlic and cook for another minute.
7. Add the ginger, then stir in the ketchup, soy sauce, brown sugar and rice vinegar. Cook for a few moments more, then blend the sauce smooth. Pass it through a sieve if you don't want onion pieces in it.
8. Cut the filo sheets in half lengthways, then cut each half into strips the same width as the salmon slices.
9. Combine the coconut and cornflour in a bowl.
10. Lay out a piece of filo and brush it with oil. Overlap a second strip, brush with oil, and repeat once more.
11. Coat a salmon slice in the coconut and cornflour mixture and set it at one end of the pastry.
12. Roll the salmon up in the pastry and place it on a lined baking tray.
13. Bake for about 12 minutes, until golden.
14. Drizzle over the sauce before serving.

13. Steamed fish with lime and chilli dressing

A common Thai dish that tastes fresh and spicy — a great way to eat well without giving up flavour. A whole white fish is traditional, but salmon fillet works beautifully, steams faster, fits a small steamer and saves you dealing with bones.

You will need:

• 200g salmon
• 1 spring onion, chopped
• 3 red chillies, finely chopped
• 3 cloves garlic, finely chopped
• 2 tbsp fish sauce
• 3 tbsp lime juice
• 1 tsp sugar
• Coriander, fresh lime and red chilli to garnish

Method:

1. Put the salmon in a dish and steam for 10 minutes, or until cooked.
2. Carefully move the salmon to a serving plate. Pour the juices from the steaming dish into a small bowl.
3. Add the lime juice, fish sauce, sugar, chopped chillies, garlic and spring onion to the bowl with the fish juices and mix well.
4. Pour the dressing over the fish. Top with coriander, lime slices and fresh red chilli, and serve.

14. ABC soup

The base is pork or chicken ribs, carrots, potatoes and tomatoes. As simple as A, B, C, and full of vitamins. All you need is a large pot, plenty of water and an hour to simmer.

You will need:

• 400g pork ribs
• 2 carrots, peeled and chopped
• 2 potatoes, peeled and chopped
• 2 tomatoes, cut into wedges
• 1 large onion, peeled and cut into wedges
• 1 corn cob, cut into pieces
• 40g ikan bilis (dried anchovies)
• 60g Shaoxing wine (optional — or cider)
• Boiling water
• Salt to taste

Method:

1. Add the pork to a pot of boiling water and boil for five minutes.
2. Remove the pork, skim off the scum, and discard the water.
3. Put the pork and the rest of the ingredients into a second large pot of clean boiling water.
4. Once it returns to the boil, cover and reduce the heat.
5. Simmer over medium-low heat for 45 minutes.
6. Season with salt to taste and remove from the heat.

15. Asian sesame-roasted broccoli

This takes ordinary roasted broccoli up a level with soy sauce, spices and a touch of sriracha. It works as a quick, nutritious side dish for almost any meal, and can be made gluten-free.

You will need:

• 450g broccoli florets, washed and dried
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 tbsp rice vinegar
• 1/2 tsp chilli paste
• 1/2 tsp ginger, grated
• 2 cloves garlic, minced
• 1 tbsp sesame seeds
• 1 tbsp sesame oil

Method:

1. Preheat the oven to 200°C and line a rimmed baking tray with baking paper.
2. In a large bowl, whisk together the olive oil, soy sauce, rice vinegar, chilli paste and ginger. Add the broccoli and toss to coat evenly, then spread in a single layer on the tray.
3. Roast for about ten minutes, stirring once halfway through.
4. Remove from the oven, add the garlic, sesame seeds and sesame oil, and toss well. Return to the oven for another 5–10 minutes, until tender and browning at the edges.
5. Serve hot.

Once you commit to making low-carb cooking part of your weekly meal plan, the changes to how you feel can be significant. Do go beyond these recipes though — make sure every meal gives you the full range of nutrients you need. Low-carb diets are only beneficial when they're done properly.

FAQs

What are the health benefits of a low-carb diet?

Research into low-carb eating as a way of treating or preventing disease is far from conclusive. What is better established is that a low-carb diet results in weight loss, and that it is particularly relevant to metabolic and insulin-related conditions.

How will my body function if I cut out carbohydrates? Aren't carbs what fuel us?

Carbohydrates are a source of fuel for the body, but not the only one. Evidence suggests our bodies adapt well and can run on fat rather than carbohydrate, a process known as ketosis. Your body also has an almost limitless supply of fat to burn as fuel, but only a limited supply of carb-produced glycogen.

If you want to start a low-carb diet, visit Tuk Tuk Mart and pick up everything you need.