On a ketogenic diet, you have to be really careful about hidden carbs derailing your progress. Some foods seem keto-friendly but deliver a blood sugar spike that kicks you out of ketosis. One cuisine often surrounded by confusion is hot pot.
With thinly sliced meats and veggies simmering in broth, hot pot may appear compatible with keto diets. But between starchy noodles, sugars in sauces, and carb-heavy broths, standard hot pot isn’t very ketogenic.
The good news is you can totally make keto-friendly hot pot at home! With a few simple swaps like shirataki noodles, low carb veggies, and homemade broth, hot pot can fit into keto diets. You may just need to rethink a few aspects.
Let’s talk about how to enjoy hot pot while sticking to keto. With some adjustment, you can still savor this delicious communal meal! Coming up – tips for keto-approved ingredients, recipes, and more…
Choose Low Carb Noodles
One of the best parts of hot pot is slurping up rice noodles cooked directly in the simmering broth. But white rice noodles are pure carbs.
- Shirataki noodles – made from konjac with almost zero carbs
- Zucchini noodles – use a spiralizer for low carb “zoodles”
- Cellophane noodles – made from mung bean starch; 4g net carbs per serving
- Hearts of palm noodles – thin strands sliced from hearts of palm
- Kelp noodles – made from seaweed; 1g net carbs per serving
Portion noodles conservatively even if low carb, about 1/2 cup per serving. Load up on veggies instead.
Skip Starchy Veggies
Many hot pot veggie favorites like corn, peas, and potatoes are too high carb for keto.
Swap in these low carb vegetables:
- Leafy greens – spinach, bok choy, chard
- Broccoli and cauliflower
- Green beans, snap peas
- Asparagus, celery, fennel
- Peppers, onions, tomatoes
- Radishes, turnips, jicama
Aim for at least 2 cups low carb veggies per serving. Go easy on higher carb veggies like tomatoes and onions.
Homemade Broth is Essential
Store-bought broth often contains added sugars, starch, and other carbs. Making your own bone broth is best for keto-friendly hot pot.
Quick homemade broth tips:
- Use water, chicken/beef bones, aromatics
- Simmer 3-4 hours
- Add splash of soy sauce or fish sauce
- Strain well before using
Homemade broth lets you control carbs. Commercial broths can have 5g+ carbs per cup.
Lean Protein & Seafood
Hot pot typically features thin slices of protein cooked quickly in the simmering broth.
- Beef – ribeye, sirloin, brisket
- Pork – belly, shoulder, chops
- Chicken and turkey
- Seafood – shrimp, scallops, crab, lobster
- Tofu and tempeh
Avoid breaded or sugary sauced proteins. Stick to 2-3 oz per serving to limit calories.
Modify Sauces and Seasonings
Many hot pot dipping sauces like sweet chili, hoisin, and peanut contain added sugars.
Make keto-friendly sauces:
- Sesame oil + soy sauce + rice vinegar: Cut sugar from regular dipping sauce
- Ginger, garlic, chili oil: Flavorful and low carb
- Scallion + avocado: Blend for creamy sauce without carbs
- Cilantro + lime + fish sauce: Bright flavor
Use spices like garlic, chili, cumin, and paprika to add flavor instead of sugary sauces.
Healthy Fats in Moderation
Adding some healthy fats makes hot pot more satisfying. But be mindful of portions since fat is calorie-dense.
- Olive oil and avocado oil
- Nuts and seeds
- Coconut milk and cream
- Nut and seed butters
- Full-fat cheese
Avoid corn, vegetable, and canola oils. Limit added fats to 1-2 tbsp per serving.
Keto Hot Pot Recipes
Here are some keto-friendly hot pot recipe ideas:
Keto Meat and Seafood Hot Pot
- Beef bone broth
- Ribeye, shrimp, chicken
- Shirataki noodles, spinach, mushrooms
- Scallion-ginger sauce
Keto Veggie Hot Pot
- Chicken bone broth
- Tofu, tempeh, mushrooms, bok choy, celery
- Zucchini noodles
- Chili garlic oil
Keto Hot Pot with Coconut Milk
- Coconut milk, lemongrass, red curry broth
- Shrimp, squid, chicken
- Baby bok choy, green beans
- Cilantro-lime sauce
Enjoy Hot Pot on Keto with Modifications
Traditional hot pot contains too many carbs from noodles, broth, sauces, and starchy vegetables to fit into a keto diet. But with some simple substitutions like shirataki noodles, low carb veggies, and homemade broth, you can adapt hot pot to make it keto-friendly.
Focus on lean proteins, healthy fats, and non-starchy vegetables. Skip the sugary sauces in favor of
Give these tips a try to enjoy hot pot while maintaining ketosis. Just get creative with low carb swaps – hot pot can still be on the menu!