When it comes to delicious and satisfying keto meals, Keto Chicken Chow Mein is a winner. Packed with flavor and full of wholesome ingredients, this easy-to-make dish will satisfy your craving for Asian cuisine while keeping you on track with your low-carb diet.
In this blog post, we’ll guide you step-by-step on how to make this simple, healthy chicken chow mein, while offering tips on how to optimize the recipe for your keto lifestyle. Plus, we’ll share nutritional insights and suggestions for variations to keep your meals exciting.
What is Keto Chicken Chow Mein?
Traditional chow mein is a popular Chinese noodle dish made with stir-fried noodles, vegetables, and often some form of protein, like chicken, pork, or beef. However, the noodles in the classic version are usually made with wheat flour, which is high in carbs and doesn’t fit into a keto diet.
Keto Chicken Chow Mein is a low-carb, gluten-free alternative that swaps out the wheat noodles for a keto-friendly substitute—such as zucchini noodles or shirataki noodles. These alternatives have a much lower carb content and are the perfect base for a tasty and filling meal.
Why Choose Keto Chicken Chow Mein?
Here are a few reasons why you should consider adding keto chicken chow mein to your meal plan:
1. Low-Carb & Keto-Friendly
The keto diet emphasizes low-carb, high-fat foods to help your body enter a state of ketosis, where it burns fat for energy instead of carbs. Traditional chow mein noodles are loaded with carbohydrates, making them unsuitable for a keto diet. By using low-carb noodles, this dish keeps your carb intake in check while still delivering on flavor.
2. Quick & Easy to Make
Keto Chicken Chow Mein is simple to prepare and can be on your table in under 30 minutes, making it a great option for busy weeknights when you want something healthy without spending hours in the kitchen.
3. Packed with Nutrients
This dish isn’t just low in carbs—it’s also packed with healthy fats, lean protein from the chicken, and fiber-rich vegetables like bell peppers, cabbage, and zucchini, making it a balanced meal that supports overall health.
Ingredients for Keto Chicken Chow Mein
Making keto chicken chow mein at home is easy, and you likely already have most of these ingredients in your kitchen.
For the Chicken:
- 2 boneless, skinless chicken breasts (sliced thinly)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
For the Chow Mein Sauce:
- 3 tablespoons soy sauce (or coconut aminos for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon fish sauce (optional but adds great umami)
- 1/2 teaspoon chili flakes (optional, for some heat)
- 1 tablespoon erythritol or another keto-friendly sweetener (optional)
For the Veggies:
- 1 medium zucchini (spiralized into noodles)
- 1/2 cup shredded cabbage
- 1/2 red bell pepper (sliced thin)
- 2 green onions (sliced)
- 1/4 cup sliced mushrooms (optional)
Optional Garnish:
- Sesame seeds
- Chopped cilantro
- Lime wedges
Instructions for Easy Keto Chicken Chow Mein
Step 1: Prepare the Chicken
In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Season the sliced chicken with salt, pepper, garlic powder, and ginger powder. Once the pan is hot, add the chicken and stir-fry until fully cooked, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
Step 2: Make the Sauce
In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, fish sauce, chili flakes, and erythritol. Adjust the seasoning to taste. Set aside.
Step 3: Stir-Fry the Vegetables
In the same skillet, add a bit more olive oil if needed. Toss in the zucchini noodles, bell pepper, shredded cabbage, mushrooms, and green onions. Stir-fry for about 3-5 minutes until the vegetables are tender but still have a bit of crunch. Avoid overcooking to keep the noodles from becoming mushy.
Step 4: Combine Chicken and Sauce
Add the cooked chicken back into the skillet with the veggies. Pour the prepared sauce over the chicken and vegetable mixture. Stir everything together and cook for another 2-3 minutes, allowing the sauce to coat the ingredients and infuse the dish with flavor.
Step 5: Serve and Garnish
Serve your keto chicken chow mein immediately, garnishing with sesame seeds, chopped cilantro, and lime wedges for an extra burst of flavor.
Nutritional Information
A single serving of this keto chicken chow mein (about 1/4 of the recipe) contains approximately:
- Calories: 320
- Protein: 32g
- Fat: 18g
- Carbs: 8g
- Fiber: 3g
- Net Carbs: 5g
This meal is an excellent source of protein and healthy fats while keeping your carb intake low. It’s perfect for anyone following a keto or low-carb diet!
Tips and Variations for Keto Chicken Chow Mein
- Noodle Alternatives: If you don’t have zucchini noodles, you can also use shirataki noodles or any low-carb noodle option. You can find them in most grocery stores or online.
- Vegetable Variations: Feel free to add other low-carb vegetables like spinach, bok choy, or snow peas for variety.
- Make It Spicy: Add more chili flakes or a splash of sriracha to give your chow mein a spicy kick.
- Meal Prep: This dish makes great leftovers, and you can prepare it ahead of time for quick and easy meals during the week.
Why This Keto Chicken Chow Mein is Perfect for Meal Prep
Meal prepping is a great way to stay on track with your keto diet, and this dish is perfect for making in bulk. You can easily double or triple the recipe, divide it into meal prep containers, and store it in the fridge for up to 4 days. The flavor only gets better as it sits, making it an ideal option for a healthy, quick meal throughout the week.
Conclusion
Keto Chicken Chow Mein is a delicious, nutritious, and easy-to-make meal that fits perfectly into your low-carb or keto diet. By swapping traditional noodles for keto-friendly alternatives, you can enjoy a dish that’s both flavorful and satisfying without the extra carbs. Whether you’re cooking for yourself or your family, this recipe is a winner that everyone will love!
If you’re looking for more keto-friendly meal ideas, be sure to check out our other delicious recipes.