Free Printable: Low Carb & Keto Food List
- How To Make Kelp Noodles
- Frequently Asked Questions
- More Keto Pasta Recipes
- Tools To Make Asian Kelp Noodles
- Kelp Noodles Recipe Recipe card
- Recipe Reviews
When you’re craving a noodle stir fry… grab a kelp noodles recipe to the rescue! This keto stir fry, featuring Asian kelp noodles, tastes like the takeout noodle dishes you may be missing. All the flavor, none of the carbs and questionable ingredients. Are kelp noodles keto? YES, they certainly are and kelp noodle recipes like this one will turn you into a kelp noodle believer if you have any doubts!
This easy, paleo skillet stir-fry is a medley of tender chicken, crisp veggies, light kelp noodles, and a naturally sweet Asian sesame sauce. My sea kelp noodle recipe comes together quickly and is packed with protein, fresh produce, and flavorful sauce – you’re going to love this meal! But, if you want it to be a little more filling, pair it with honey garlic chicken for the ultimate feast. And just like my keto ramen or almond chicken , it doesn’t skimp on flavor even though we’re cutting carbs.
Today’s kelp noodles recipe was inspired by my friend, Marina, who introduced me to a variation of this dish. That was my first time trying both kelp noodles and coconut aminos, and right away I was hooked. I added chicken to her recipe to make it a full meal, threw in some extra veggies, and built on the plain coconut aminos to make a sesame chicken sauce that’s simple to make, yet complex in taste. When are you going to add this 30 minute meal to your dinner menu?
The original kelp pasta recipe was originally posted on May 11, 2016 and republished in October 2019, with new tips and photos.
How To Make Kelp Noodles
This keto kelp noodle recipe is easy! One of my favorite aspects of this stir-fry kelp noodles recipe is that it’s an all-in-one skillet dinner.
That means less cleanup, and it’s quick to make, too – under 30 minutes from start to finish. No need to make a side dish to go with the main dish, or vice versa, because this one is both.
Here’s how to make kelp noodles:
- Rinse kelp noodles . If you’re wondering how to cook kelp noodles… the answer is you don’t! They need a quick rinse. We’re stir frying them at the end of the cooking process, but they don’t require cooking like traditional pasta.
- Stir fry mushrooms. Heat olive oil in a large skillet or wok. Fry the mushrooms, until the liquid from the mushrooms has evaporated.
- Stir fry chicken and veggies . Add chicken, carrots, and broccoli to the pan and stir fry until the chicken is almost cooked through.
TIP: You don’t want to fully cook the chicken at this step, so that it doesn’t dry out as you continue to cook the stir fry. You want it just almost done at this point. It will finish cooking in the following steps!
- Mix together kelp noodle stir fry sauce . Whisk together coconut aminos, sesame oil, garlic, and sesame seeds.
- Stir fry Asian kelp noodles . Add the noodles and sauce to the pan. Stir fry until heated through. Season with salt to taste.
- What are kelp noodles? Kelp noodles are made from edible kelp, a.k.a. seaweed! They have a chewy texture and are very low in calories and carbohydrates. Recipes using kelp noodles are great for low carb and keto pasta recipes. (They’re one of my favorite keto pasta alternatives!)
- Are Kelp Noodles Keto? A super common question is, are kelp noodles keto friendly? And the answer is yes! On their own, a 4 oz serving of japanese kelp noodles has just 6 calories and 2 grams net carbs. A great low calorie and low carbohydrate option.
- What Do Kelp Noodles Taste Like? Asian kelp noodles have a mild flavor, making them perfect for salads, casseroles, and stir-fries! If you haven’t tried them, you should—they’re similar to pasta but without the starch and calories. The texture falls somewhere between spaghetti squash and wheat pasta, but firmer and less sweet. Plus, they pack in iron, calcium, vitamin K, and fiber with almost no carbs or calories! Their thickness is about the same as angel hair pasta.
- Where can I buy them? You can buy keto kelp noodles here! Otherwise, your local health food store might carry them as well.
More Keto Pasta Recipes
There’s no need to miss out on pasta if you’re low carb or keto, you just need to find a good alternative!
- Zucchini Noodles Alfredo – Zoodles with an alfredo sauce, YUM! If you love the classic alfredo flavor, you’ve got to try it on zucchini noodles. Light, but so full of flavor.
- Zucchini Spaghetti & Meatballs – The classic reinvented. You won’t miss the “noodles” in this dish, I’ve swapped them with zucchini noodles.
- Keto Spaghetti Squash Pad Thai – I love this twist on pad thai. It’s made with chicken, but you could also add shrimp, too!
- Cauliflower Lasagna – Cauliflower stands in for noodles in this keto lasagna. And, the method is way easier than you might expect.
Tools To Make Asian Kelp Noodles
Tap the links below to see the items used to make this recipe.
- 8-Inch Chef’s Knife – Easily chop up the chicken and veggies in this kelp pasta recipe!
- Wok – Kelp noodle recipes are easy to make in a big wok like this one. No noodles will be lost over the side!
- Kelp Noodles – These seaweed noodles are keto friendly pasta are great to stock in your pantry.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Stir fry
- 1 lb Boneless skinless chicken breast (cut into bite size pieces) ▢
- 12 oz Kelp noodles ▢
- 10 oz Mushrooms (sliced) ▢
- 2 cup Broccoli (cut into small florets) ▢
- 3 large Carrots (cut into bite size pieces) ▢
- 1 tsp Olive oil ▢
Sauce
- 1/3 cup Coconut aminos ▢
- 2 tbsp Toasted sesame oil ▢
- 2 cloves Garlic (minced or crushed) ▢
- 3 tbsp Sesame seeds ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Heat the olive oil in a large skillet or wok over medium heat. Fry the mushrooms for about 5-8 minutes , until the liquid from the mushrooms has evaporated.
- Add the chicken pieces, carrots, and broccoli (focus on the chicken touching the pan). Stir fry for 6-8 minutes , until the chicken is almost cooked through but not dry.
- To make the sauce, whisk together the coconut aminos, toasted sesame oil, garlic, and sesame seeds.
- Add the kelp noodles and sauce mixture to the pan. Stir fry for about 5 minutes , until heated through. Season with sea salt to taste if needed.
Did You Like It?
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Maya’s Recipe Notes
Serving size: 1/4 of entire recipe
- Store: Keep in the fridge for up to 3 days.
- Meal Prep: Kelp noodles don’t need cooking, so they’re perfect for making ahead! Just prep your dish and store until ready to eat.
- Reheat: Warm on the stove or in the microwave until hot.
📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Keto Sesame Asian Kelp Noodles Recipe
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Kelp Noodles Recipe
This healthy, EASY kelp noodles recipe is full of tender chicken, crisp veggies, sesame sauce, and Asian kelp noodles. Keto, paleo, and ready in 30 minutes!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/sesame-chicken-kelp-noodles/
Ingredients
Stir fry
- 1 lb Boneless skinless chicken breast (cut into bite size pieces)
- 12 oz Kelp noodles
- 10 oz Mushrooms (sliced)
- 2 cup Broccoli (cut into small florets)
- 3 large Carrots (cut into bite size pieces)
- 1 tsp Olive oil
Sauce
- 1/3 cup Coconut aminos
- 2 tbsp Toasted sesame oil
- 2 cloves Garlic (minced or crushed)
- 3 tbsp Sesame seeds
Instructions
- Heat the olive oil in a large skillet or wok over medium heat. Fry the mushrooms for about 5-8 minutes , until the liquid from the mushrooms has evaporated.
- Add the chicken pieces, carrots, and broccoli (focus on the chicken touching the pan). Stir fry for 6-8 minutes , until the chicken is almost cooked through but not dry.
- To make the sauce, whisk together the coconut aminos, toasted sesame oil, garlic, and sesame seeds.
- Add the kelp noodles and sauce mixture to the pan. Stir fry for about 5 minutes , until heated through. Season with sea salt to taste if needed.
Maya’s Recipe Notes
Serving size: 1/4 of entire recipe
- Store: Keep in the fridge for up to 3 days.
- Meal Prep: Kelp noodles don’t need cooking, so they’re perfect for making ahead! Just prep your dish and store until ready to eat.
- Reheat: Warm on the stove or in the microwave until hot.
📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
