Introduction: Why Japanese Food is Perfect for a Low Carb Diet
Low carb diets are all the rage right now. Whether you’re on a keto diet, cutting carbs for weight loss, or just looking to make healthier choices, you’ve probably wondered: Can I still enjoy my favorite Japanese dishes without wrecking my diet? The answer? Absolutely.
Japanese cuisine is naturally rich in fresh fish, protein-packed tofu, and nutrient-dense vegetables. But let’s be honest—when we think of Japanese food, our minds go straight to sushi rolls, steaming bowls of ramen, and crispy tempura. Delicious? Yes. Low carb? Not exactly.
So what if you could enjoy Japanese food while staying true to your low carb diet plan? No more carb-loaded regret, no more food envy when your friends dig into their sushi platters. It’s time to explore the best low carb Japanese food dishes that will keep your carb count in check.
By making smarter choices, you can enjoy the bold umami flavors of Japanese cuisine while keeping your body in fat-burning mode. Plus, Japanese food isn’t just about taste—it’s about balance, quality ingredients, and a holistic approach to health.
If you’re serious about maintaining a low carb diet, knowing which dishes to pick and which ones to avoid can make all the difference. Thankfully, Japanese cuisine has an abundance of naturally low-carb options, so you won’t have to feel restricted. From fresh seafood to nourishing broths and perfectly grilled meats, there’s something for every low-carb enthusiast.
This guide will walk you through the best low carb Japanese foods and easy swaps to make your favorite dishes fit into your keto diet plan. Ready? Let’s go!
Yakitori: The Perfect Japanese Low Carb Meal
Japanese street food is usually a carb-lover’s paradise, but yakitori (grilled chicken skewers) is a major exception. It’s protein-packed, full of flavor, and completely keto-friendly—as long as you order it right.
How to keep Yakitori low carb:
- Stick to chicken, beef, or pork skewers (avoid ones glazed in teriyaki sauce—it’s a sugar bomb).
- Say no to rice sides and order extra skewers instead.
- Choose salt-seasoned yakitori over sauce-covered versions.
Bonus: Need something green? Get shishito peppers or grilled asparagus on the side.
Our Yakitori Recipe
Yakitori recipe (Tender grilled chicken skewers)
Yakitori is a classic Japanese dish featuring juicy chicken skewers glazed with a sweet and savory sauce. Great for casual dinners, BBQs, or as an appetizer.
Miso Soup – Your Secret Weapon for Staying Full
A good meal starts with miso soup, it’s a must-have. This simple, umami-rich soup is loaded with probiotics, antioxidants, and gut-friendly goodness.
Why it’s keto-friendly:
- Less than 3g of carbs per bowl – a perfect starter for a low carb Japanese meal.
- Packed with nutrients from miso paste, seaweed, and tofu.
- Great for digestion – Say goodbye to bloating!
Pro tip: Avoid miso soups with added noodles or tofu skin—those will up your carb count.
Okonomiyaki (But Make It Keto)
Okonomiyaki, a savory Japanese pancake, is usually loaded with flour. But with a few tweaks, you can enjoy a low carb version without missing out on flavor.
How to make Okonomiyaki low carb:
- Swap flour for almond or coconut flour.
- Load up on cabbage, eggs, and protein (shrimp, pork belly, or beef work great).
- Use mayo + mustard instead of traditional okonomiyaki sauce (which is full of sugar).
Craving the crunch? Top it with crispy seaweed flakes instead of fried tempura bits.
Our Okonomiyaki Recipe
Okonomiyaki Recipe (Japanese Pancake)
If you love savory Japanese pancakes, this Okonomiyaki recipe is a must-try! Made with a simple batter of flour, egg, and dashi, it’s loaded with cabbage, shrimp, chicken, or crispy pork belly. Topped with rich Okonomiyaki sauce, Kewpie mayo, katsuobushi, and aonori.
Sashimi: The Best Low Carb Japanese Food
When in doubt, sashimi is your best friend. It’s just fresh, high-quality fish—no rice, no sauce, no hidden carbs. If you’re on a keto diet, this is a no-brainer.
Why it’s perfect:
- High in protein, zero carbs – A dream come true for anyone tracking their macros.
- Rich in healthy fats – Salmon, tuna, and mackerel are loaded with omega-3s.
- Filling and satisfying – No post-meal cravings here.
Pro tip: Pair your sashimi with wasabi and soy sauce (or tamari for a gluten-free option), but skip the sugary eel sauce and carb-heavy ponzu.
Shabu-Shabu: Hot Pot Without the Carbs
If you love a warm, comforting meal, shabu-shabu is about to become your new obsession. It’s a low carb meal that’s as fun to eat as it is healthy.
Why it’s perfect:
- Lean meats + fresh veggies = a powerhouse of protein and nutrients.
- No noodles, no rice, no problem – Just dip your ingredients in broth and enjoy!
- Customizable – Add more mushrooms, bok choy, and tofu for extra flavor.
Warning: Some dipping sauces contain sugar. Stick to simple soy sauce, sesame oil, or a squeeze of fresh lime for flavor without the hidden carbs.
Frequently Asked Questions
Traditional sushi? Nope. But sashimi, cucumber-wrapped rolls, and hand rolls without rice are all great options.
Yes, but tamari is better since it’s gluten-free and has less sugar.
Rice, ramen, udon, tempura, and sweet sauces (like eel or teriyaki sauce).
Yes! Swap regular noodles for shirataki noodles or zucchini noodles, and use a broth made from bone broth and miso.
