Is Furikake Keto-Friendly? No, But Here’s How To Make It Without Sugar
Furikake could be very keto-friendly. This Japanese seasoning is made with a mix of dried fish, sesame seeds, seaweed, and salt – all of which are low in carbs and high in healthy fats, but it is high in sugar so you should use or make some that is not.
But all of the other ingredients make furikake an excellent choice for those on a ketogenic diet.
Let’s make it ketogenic approved in this amazing recipe:
In this post we'll cover:
Keto-Friendly Furikake Recipe
- 1 tsp sea salt
- 1 tbsp dried shrimp
- ¼ cup bonito flakes
- 3 tbsp white sesame seeds toasted
- 1 tbsp nori dried seaweed
- 1 tbsp dried anchovies
- If you don't have any toasted sesame seeds, you can toast them in a frying pan with a little oil for 1 minute and they'll be nice and fragrant.
- Take the nori and crumble it up into little pieces inside a large bowl together with the toasted sesame seeds.
- Add the bonito flakes, dried shrimp, and anchovies and toss them well to mix them up.
- Now, add the salt in small amount and taste if it's too your liking. You can always add a little more, but never a little less :)
- Put your homemade keto furikake mix into an airtight jar to keep it fresh and the flavor intact for up to two months.
Not only is furikake keto-friendly, but it is also packed with flavor and nutrients. This seasoning can help to boost the flavor of any dish, while also providing a good source of protein, vitamins, and minerals.
So if you’re looking for a way to add more flavor to your food while staying on track with your keto diet, then furikake is a perfect option!
Many vegan variations of furikake use miso paste or powder and shiitake, both of which are high in carbs, so for this recipe, we’re going to go more traditional and get some dried fish in there.
To get. really good salty umami flavor we’re also going to add dried shrimp.
Fish and shellfish are great keto-friendly ingredients so this is going to be delicious, and healthy!
If you want to make your own furikake seasoning, then it’s really simple. Just mix together any combination of dried fish, sesame seeds, seaweed, and salt. Then store it in an airtight container, and it will keep for months.
Normally, you could choose to use a bit of soy sauce to give. ita little extra saltiness and umami, but those have some carbs, about 0.7 grams per tablespoon so you can still choose to add it.
If you choose to do so, also be aware that you can keep the furikake for a lot less long because of the wet ingredient in an otherwise all-dried recipe.
How to serve and eat keto-friendly
Furikake is most commonly used as a seasoning for rice, but it can be used in so many other ways.
Try sprinkling it on top of cooked vegetables or in a salad for extra flavor. You could even use it as a dry rub for meat or fish before cooking.
Or, if you’re feeling adventurous, you could try making furikake-seasoned keto popcorn! Just pop your popcorn as usual, then sprinkle on some furikake.
Whatever way you choose to eat it, furikake is delicious and keto-friendly.
Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.