Is menudo keto friendly? – Calories, Nutrition and Keto Recipes

Is menudo Keto-Friendly?

Menudo, a traditional Mexican soup mainly made from cow’s stomach (tripe), onions, lime, and oregano, is moderately keto-friendly. While it does not contain any heavy starch or sugars, making it low in carbohydrates, it is also not very high in fat, which is the primary energy source on a ketogenic diet. Still, it can be adapted to be more keto-compliant by increasing the fat content, for example, by adding some high-fat meats or creams.

Nutritional Facts About Menudo

Menudo is a protein-rich soup and is often praised for its digestive healing properties. The tripe used in it is an excellent source of protein and also provides minerals and vitamins such as selenium, vitamin B-12, and zinc. The other ingredients, onions, lime, and oregano, are packed with essential nutrients and antioxidants.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	92	26.1
Carbs	0.72g	0.2g
Sugar	0g	0g
Protein	21.55g	6.1g
Fat	1.61g	0.46g
Impact on Ketosis	Low	Low

What is the Average Weight?

The average weight of a serving of menudo can greatly vary but it hovers around 250 grams or roughly 9 ounces for a single serving.

Additional Information About Menudo

As menudo is a broth-based soup, it is also high in water content, providing hydration. In terms of minerals, it contains some amounts of sodium, potassium and zinc. Apart from this, it contains some amount of choline, which is essential for brain health.

Other Foods To Match With

Menudo is often served with tortillas or bread and can be topped with chopped onions, cilantro, and a squeeze of lime. For a ketogenic diet, you can omit the tortillas or bread or switch to a low-carb version, and instead, pair it with a high-fat side dish such as a keto-friendly salad with avocado and cheese, to enhance the fat content and make it a more balanced keto meal.

8 Famous Keto-Friendly Dishes To Try

Menudo, traditionally prepared as a Mexican soup or stew made from tripe (the stomach lining of beef or pork) along with hominy, lime, onions, and cilantro, is not typically keto-friendly due its carb-rich ingredients like hominy. However, this does not mean you can’t make menudo keto-friendly by swapping out or eliminating these high-carb ingredients. Here are eight keto-friendly menudo recipes, primarily using adjustments or replacements for the traditional hominy:

1. Keto Menudo Rojo

This dish replaces hominy with either cauliflower or radish, ensuring a lower carbohydrate count. Combined with a rich blend of aromatic spices, beef tripe, and chili base, this offers a hearty, flavoursome meal that is also keto-friendly.

2. Keto Menudo Verde

Instead of hominy, this dish uses diced zucchini. The addition of tomatillos and green chilies bring tangy flavors to the dish, making it a great ketogenic option for those seeking unique, globally-inspired dishes.

3. Keto Spaghetti Squash Menudo

This recipe replaces the traditionally used hominy with spaghetti squash for a similar texture and mouthfeel while slashing the carbs. It also includes tripe, making it decent in protein content.

4. Keto Menudo with Cabbage

A savory blend of beef tripe and herbs, this variant substitutes hominy with cabbage, adding not only extra crunch but also additional nutrients alongside its low-carb constituency.

5. Keto Menudo with Chayote

Chayote, a low-carb vegetable, is used here to replace hominy. This keto-friendly stew keeps all the richness and flavor of the traditional version, minus the carbs.

6. Keto Menudo Soup with Daikon Radish

In this keto version of menudo, daikon radish replaces the hominy, providing an exciting twist on a traditional recipe. The radish maintains the signature texture of Menudo while keeping the carb count low.

7. Keto Menudo with Broccoli and Cauliflower

Get your fill of vegetables in this keto-friendly menudo. Instead of hominy, this recipe incorporates broccoli and cauliflower. Both vegetables have low net carbs and pair wonderfully with the savory and spicy menudo broth.

8. Keto Menudo with Rutabaga

Here, the high-carb hominy is replaced with rutabaga, a low-carb veggie that carries similar texture qualities. It complements the stew’s other ingredients like peppers, onions, and cilantro, while maintaining a low carb count.

Each of these keto-friendly menudo recipes sees the high-carb traditional ingredient, hominy, replaced by low-carb substitutes, without sacrificing taste or texture. Explore their versatility to suit your flavor preferences and ketosis needs.

Frequently Asked Questions about Menudo and Keto

Is menudo keto-friendly?

Traditionally made menudo, a Mexican soup made from beef tripe, hominy, and chili peppers, is not completely keto-friendly. This is primarily due to the significant carbohydrate content derived from the hominy. Hominy is a type of maize product and, like other corn-derived ingredients, is high in carbohydrates.

What are the nutritional contents of menudo?

A typical serving of menudo contains approximately 300-350 calories, most of which come from proteins and fats due to the beef tripe. However, it also contains around 20-30 grams of carbohydrates, mainly from hominy, making it unsuitable for a strict keto diet.

Can menudo be modified to fit within a keto diet?

Yes, a common modification to make menudo more keto-friendly is to replace the hominy with a low-carb vegetable, such as cauliflower or zucchini. This reduces the carbohydrate content significantly while maintaining the flavor and texture of the soup.

How can I make a keto-friendly version of menudo?

Creating a keto-friendly version of menudo involves a few simple substitutions. Instead of using hominy, consider using cauliflower (either chopped finely or grated to mimic the texture of hominy). This will reduce the carb count without drastically changing the flavor. Use a rich bone broth for the soup base, and add in your beef tripe, onions, garlic, and your choice of low-carb vegetables. Season with chili peppers, oregano, and salt for a flavorful yet low-carb version of this traditional dish.

Does switching out hominy for a low-carb alternative drastically change the taste of menudo?

Switching out hominy for a low-carb alternative like cauliflower or zucchini might slightly alter the texture and taste of traditional menudo. However, it mainly depends on the other ingredients and spices used in the preparation. Properly seasoned and cooked, a keto-friendly menudo can be quite delicious and satisfying while keeping carbs at bay.

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