Are you following a keto diet and wondering if pickled onions are keto-friendly?
Well, the good news is that pickled onions can be a great addition to your keto meal plan.
Pickled onions are low in carbohydrates and high in flavor, making them a perfect condiment to add to your keto dishes.
In this ultimate guide, we’ll dive into everything you need to know about pickled onions on keto.
What are Pickled Onions?
Pickled onions are a popular condiment made by soaking sliced onions in a mixture of vinegar, water, and spices.
The vinegar solution helps to preserve the onions, giving them a tangy and flavorful taste.
Pickled onions are used in various cuisines worldwide, and they can be added to salads, sandwiches, burgers, tacos, and more.
Nutritional Value of Pickled Onions
One cup of pickled onions (about 150g) contains approximately 60 calories, 2 grams of fiber, 13 grams of carbohydrates, and 1 gram of protein.
While pickled onions are not a significant source of essential nutrients, they do provide small amounts of vitamins and minerals such as vitamin C, calcium, and iron.
Are Pickled Onions Keto-Friendly?
Yes, pickled onions can be consumed on a keto diet as they are low in carbohydrates.
One cup of pickled onions contains approximately 11 grams of net carbs, making them a suitable condiment to add to your keto meal plan.
However, it’s essential to keep track of your overall carbohydrate intake throughout the day, as it can quickly add up with other foods you consume.
Health Benefits of Pickled Onions
In addition to being keto-friendly, pickled onions also provide some health benefits. Here are a few:
Good Source of Antioxidants
Onions are an excellent source of flavonoids, which are powerful antioxidants that help protect the body against free radicals. Pickling onions helps to retain these antioxidants, making pickled onions a more potent antioxidant source than raw onions.
May Help Reduce Inflammation
Pickled onions also contain quercetin, a flavonoid that has anti-inflammatory properties. Consuming quercetin may help reduce inflammation in the body, which can help prevent chronic diseases such as arthritis, diabetes, and cancer.
May Boost Immune System
Onions are a good source of vitamin C, which is essential for a healthy immune system. One cup of pickled onions contains approximately 20% of the daily recommended intake of vitamin C.
How to Make Pickled Onions
Making pickled onions at home is relatively easy and only requires a few ingredients. Here’s how to do it:
Ingredients:
- 1 large red onion
- 1/2 cup apple cider vinegar
- 1/2 cup water
- 1 tablespoon sugar substitute (optional)
- 1 teaspoon salt
- 1/2 teaspoon black peppercorns
- 1 bay leaf
Instructions:
- Slice the onion into thin rounds and place them in a mason jar.
- In a small saucepan, combine the apple cider vinegar, water, sugar substitute, salt, black peppercorns, and bay leaf. Bring the mixture to a boil and stir until the sugar substitute dissolves.
- Pour the vinegar mixture over the onions in the mason jar.
- Cover the jar and refrigerate for at least 30 minutes before serving.
Ways to Enjoy Pickled Onions on Keto
Now that you know pickled onions are keto-friendly let’s explore some ways to enjoy them:
Add Them to Your Salad
Pickled onions can add a tangy and flavorful twist to any salad. Try adding them to a salad made with mixed greens, cherry tomatoes, and grilled chicken. Drizzle some olive oil and vinegar over the salad, and you have a delicious and keto-friendly meal.
Use Them as a Topping for Tacos
Tacos are a popular Mexican dish that can be easily adapted to fit a keto diet. Instead of using traditional toppings like cheese and sour cream, try using pickled onions instead. They’ll add a zesty flavor and texture to your tacos.
Pair Them with Cheese and Charcuterie
If you’re looking for a quick and easy keto-friendly snack, pickled onions pair well with cheese and charcuterie. Arrange a platter with your favorite cheese and cured meats, add some pickled onions, and enjoy a satisfying and low-carb snack.
Top Your Burger with Pickled Onions
Pickled onions can take your burger to the next level. Instead of using high-carb condiments like ketchup and BBQ sauce, top your burger with pickled onions. The tangy flavor will complement the meat and add a satisfying crunch.
Conclusion
Pickled onions can be a great addition to your keto meal plan. They’re low in carbohydrates, high in flavor, and provide some health benefits. Making pickled onions at home is easy and allows you to control the ingredients. Try adding them to your salads, tacos, burgers, and charcuterie platters for a delicious and keto-friendly twist. Just remember to keep track of your overall carbohydrate intake throughout the day.
FAQs
- Can I buy pickled onions at the grocery store?
Yes, most grocery stores carry pickled onions in their condiment section.
- Are pickled onions spicy?
Pickled onions can be spicy if they’re made with spicy peppers or chili flakes. However, you can adjust the spice level to your preference when making them at home.
- How long do pickled onions last in the refrigerator?
Pickled onions can last for up to two weeks in the refrigerator.
- Can I use white onions instead of red onions for pickling?
Yes, you can use any type of onion for pickling. However, red onions are recommended as they have a milder and sweeter taste.
- Are pickled onions gluten-free?
Yes, pickled onions are gluten-free as they don’t contain any gluten ingredients.
