All the New England flavors of a delicious lobster roll, made into a Keto Lobster Roll Salad. This delicious lobster recipe will make you want to eat it right out of the bowl or put it in lettuce boats. Either way, you’ll be hooked!
I think you probably already knew that will all the seafood recipes here at HSITK. Some of my most popular recipes also include seafood, so I think you like it too!
While we mostly eat salmon and shrimp at home, my absolute favorite seafood is always Lobster. You, too?
Not only is lobster perfect for a low carb or keto diet, Lobster actually contains Zero Carbs!
One cup of Lobster contains roughly 129 calories, 1. 25g of fat, 27. 5g of protein, and 0 grams of carbohydrates.
And because lobster is low in fat and high in protein, it almost begs to be eaten with extra fat, like in this Keto Lobster Roll Salad Recipe!
The ketogenic (keto) diet has become one of the most popular diets in recent years This high-fat, low-carb diet helps promote weight loss by putting your body into a metabolic state called ketosis But is one of summer’s greatest indulgences – lobster – allowed on the keto diet? In this article, we’ll explore whether lobster can fit into a keto lifestyle.
What is the Keto Diet?
The keto diet is centered around eating foods that are high in fat and low in carbs. By drastically limiting carbs to usually less than 50g per day and replacing them with healthy fats keto transitions your body from burning glucose (sugar) for energy to burning stored body fat in the form of ketones.
Some benefits of ketosis include:
- Weight loss
- Reduced appetite and cravings
- More energy and mental clarity
- Better blood sugar control
Foods encouraged on keto:
- Meat, poultry and seafood
- Low carb vegetables
- Eggs
- High fat dairy like butter, cream and cheese
- Nuts and seeds
- Healthy oils and fats
- Some fruits like berries in moderation
Foods to avoid:
- Grains
- Starchy vegetables
- Sugary foods
- Beans and legumes
- Most fruits
- Processed foods
Now that we understand the basics of keto, let’s look at whether decadent, delicious lobster can fit into this low-carb lifestyle.
Can You Eat Lobster on Keto?
The great news is – yes! Lobster can absolutely be part of a ketogenic diet. Here’s why:
Lobster is low in carbs – A 100g serving of lobster contains less than 1g of carbs, fitting perfectly into a keto macronutrient ratio.
Lobster is high in protein – With over 20g of protein per 100g serving, lobster provides satisfying protein to help you meet your daily needs on keto.
Lobster contains important vitamins and minerals – Lobster provides vitamins like B12 and B6, plus minerals like zinc, selenium and phosphorus.
Lobster has heart-healthy fats – While low in total fat, the fats lobster does contain are anti-inflammatory omega-3s that are great for overall health.
Lobster makes sticking to keto easier – Having delicious high-fat foods like lobster can make a keto diet more enjoyable and sustainable in the long run.
So not only is lobster keto-approved, it’s actually a nutritious and delicious addition to the diet!
Tips for Eating Lobster on Keto
Keep these tips in mind to maximize your lobster keto experience:
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Choose wild-caught lobster – Wild lobster tends to be lower in carbs and higher in nutrients than farmed.
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Watch the addons – Avoid high carb ingredients like rice, pasta or biscuits on the side. Stick to low carb veggies, salad or cauliflower mash instead.
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Use keto cooking methods – Opt for lower carb cooking methods like steaming, broiling, grilling or roasting. Skip breading or excessive sugary sauces.
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Eat the whole thing! – Don’t forget the nutrient-dense green tamale (liver), tomalley (liver) and roe (eggs).
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Pair with fat – Since lobster is lean, pair with a source of healthy fats like butter, olive oil, avocado or ranch dressing.
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Count carbs – Double check nutrition info, as preparation methods can impact carbs. Stay under 50g total carbs daily.
Delicious Keto Lobster Recipes
Here are some delicious ways to enjoy succulent lobster meat while staying in ketosis:
1. Baked Lobster Tails
Buttery lobster tails baked in the oven make for an easy and elegant keto meal. Serve with melted butter for dipping.
2. Lobster-Stuffed Avocado
Fill halved avocados with creamy lobster salad using keto-friendly mayo. Garnish with bacon crumbles if desired.
3. Cauliflower Lobster Risotto
Rice who? This low-carb version swaps arborio rice for riced cauliflower to soak up the rich, creamy broth.
4. Lobster Spinach Salad
Toss nutritious spinach with chopped lobster, bacon, hard-boiled egg, avocado and a keto-friendly dressing like blue cheese or ranch.
5. Cheesy Lobster Casserole
What’s not to love about lobster baked with cream, cheese and seasonings until bubbly and delicious?
6. Lobster Fried “Rice”
Fried cauliflower rice stands in for white rice in this classic takeout dish. Add butter, soy sauce and minced vegetables.
7. Lobster Taco Bowls
Ditch the tortillas and build your dream taco inside a low carb vessel – like romaine lettuce leaves. Pile on the lobster and fixings.
8. Lobster Chowder
Creamy, hearty lobster chowder is totally keto if you skip the potatoes or flour as thickeners. Low carb cauliflower makes a great sub.
9. Lobster Pizza Bites
Who needs crust when you have zucchini rounds? Top with pizza sauce, lobster and cheese then bake until bubbly.
The Takeaway – Lobster and Keto Can Co-Exist
So go ahead – get your claws on some lobster! Your keto goals don’t have to get shelfed because of your love for this tender crustacean. Just opt for simple preparations and healthy pairings. A lobster feast can give you a welcome break from typical keto fare.
How to make the Best Lobster Salad
Fresh lobster meat makes the salad. If you live near the coast of Maine, you can cook and pick your own live lobsters. A 1 1/4 lb. lobster will yield approximately 4 oz. of lobster meat, you’ll need roughly 4-5 live lobsters to yield 1 pound of lobster meat.
But, if you don’t live next to the shore, you can also use fresh frozen lobster meat.
To be as authentic as possible, a traditional lobster salad should be very basic. To make it, just mix together mayonnaise, Dijon mustard, fresh lemon juice, salt, and pepper. Serve it on top of fresh lobster meat.
Less is more when you are working with delicious ingredients like lobster.
That being said, while I totally respect the authenticity of a basic time-honored recipe…. Ray also LOVES a few extras in his lobster salad.
And that’s what truly makes this the Best Lobster Salad Recipe!
You are welcome to start with the basic, tried-and-true lobster salad recipe and make it better for YOU!
Small pieces of celery and green onions can be added to your low-carb lobster roll salad if you want to.
Purists will say lobster rolls and lobster salads shouldn’t have celery or onion but they aren’t you. You do you.
We also love to add both celery and onion to our homemade seafood salad too!
Where can you buy the best Lobster?
And when I want lobster, I’m only interested in the best-of-the-best. And when I order from LobsterAnywhere, I’ll get the highest quality lobster!
LobsterAnywhere is your trusted source for the best Maine lobster delivery to your front door, overnight, guaranteed. Get your Maine Lobster fix in less than 24h* anywhere in the USA!
Keto Lobster | Keto Food Recipes
Is lobster keto?
First thing’s first: yes, lobster is keto! Lobster meat is a good source of protein, packing in a hefty amount of g protein per serving. It’s also rich in healthy fats, including those vital omega-3 fatty acids. On top of that, lobster contains zero carbs, making it a fantastic choice for keto dieters.
Is the keto diet safe for cholesterol levels?
It depends. When we reduce/almost zero carbohydrates in the diet, the calories need to come from proteins and fats. So that there is no worsening in the lipid profile, it is important that these fat sources are mostly healthy fats, such as olive oil, avocado, nuts and chestnuts, coconut and lean fish. On the contrary, if a “dirty” keto is done with lots of red meat and bacon as they usually do, it will certainly be bad and will increase the cholesterol level a lot.
Is Red Lobster keto friendly?
Seafood is a great option for keto eaters because it’s naturally low in carbs and high in good-for-you fats that keto dieters seek out in their day. That makes navigating the Red Lobster keto menu easier, but there are still hurdles you have to overcome.
Is lobster bisque keto friendly?
However, because it contains some ingredients which are not Trim Healthy Mama friendly, I determined to create my own homemade version that is on plan (and that also happens to be keto friendly and gluten free). The resulting low carb lobster bisque is smooth, creamy, a bit salty, and riddled with buttery sweet chunks of lobster!