Keto-Friendly Hominy Substitutes: Tips for Low Carb Pozole & Menudo

Hominy is a staple food found in many different Latin dishes, but dieters following a keto lifestyle might question its compatibility with their diet.¹

If hominy isn’t keto-friendly, it raises the challenge of creating low-carb versions of hominy-based meals like pozole and menudo.

Dieters using keto for weight loss solutions are in luck because there is a little known pozole and menudo trick that allows everyone to enjoy a low in carbohydrate Mexican classic! Most importantly, this helps ketoers to stay below the 50 grams of carbs per day limit to achieve their weight loss goals.²

Net Carbs Count In Hominy

Hominy is considered a whole grain food, and like many grains, it is pretty high in net carbohydrates. Let’s take a closer look at the nutrition per 100 grams serving size!

Hominy has a total of 14 grams of net carbohydrates per 100 grams, which is a substantial amount considering it is traditionally eaten along with many other ingredients.³ So while it may not have a ton of carbs all on its own, adding it as an ingredient can cause meals to quickly add on the unnecessary carbohydrates. Of the 14 grams of net carbs in hominy, 2.5 grams are considered to be dietary fiber and 1.5 grams come from natural sugars.

Hominy is also very low in protein, with a mere 1.5 grams per 100 grams serving size. Protein is important for keto dieters and is vital to the body for building muscle and losing fat. So exchanging hominy for a higher in protein ingredient may be a better option for dieters who are on keto.

Hominy: Is It Keto-Friendly or Keto Approved?

Determining if hominy is suitable for a keto diet is complicated and depends on various factors.

For starters, hominy all on its own would technically be ketogenic. It falls under the 50 grams per day cut off that keto dieters must follow, but takes away a large number of allotted carbs that makes meal planning for the rest of the day a headache.

Hominy kernels. Source: duckycards via Canva.com⁴

As many ketogenic dieters already know, other ingredients have to be considered too! Hominy is found in foods like pozole, menudo, tamales, and tortillas. So when it’s combined to create a delightful dish, the carbohydrates can really be packed on. Most of these dishes can average more than 50 grams of carbohydrates altogether, so ketoers beware!

Portions are important too. If a person were to eat hominy as its own meal, a mere 100 grams would probably not be very filling. Double that serving size, and those trying to remain keto are already more than halfway to their carbohydrate limit!

Dieters should also note that hominy is a processed food. It’s made from corn and undergoes a process called nixtamalization to strip the grain into a more digestible form. It often goes on to be canned or turned into cornmeal for tortillas or dough. Research suggests ultra processed foods can be linked to higher rates of cardiovascular disease, stroke, and depression as well as weight gain and obesity.⁵ So dieters may be better off sticking to unprocessed whole foods like vegetables instead.

To address whether hominy fits into a keto diet, most experts agree that it does not. However, there are still numerous ways to create low-carb, keto-approved dishes using hominy.

Keto-Friendly Pozole Without Hominy

Pozole is an incredibly tasty Mexican soup, traditionally made from a number of vegetables and a protein of choice. But unfortunately, pozole with hominy is not keto friendly and should be avoided by those undergoing this type of diet.

However, there is a simple pozole trick!

Remove the hominy from the pozole soup, and it becomes a delicious, low carbohydrate, and keto approved meal! Try out the recipe below to make an appetizing pozole soup that all types of dieters can enjoy.

How To Make Pozole Keto Approved

This beloved keto soup is incredible, and will make about 6 serving sizes of roughly two cups per serving. Remember to enjoy with friends and family alike, and don’t be afraid to share this recipe to help others combat their cravings while remaining keto!

Step 1) Season 1 lb of pork shoulder with preferred seasonings and allow to marinate in the fridge for at least one hour.

Step 2) Dice 1 white onion and allow to cook on low in a pot for at a minimum of one hour to caramelize.

Step 3) Dice 2 green bell peppers, 4 cloves of garlic, and 3 ounces of ancho chiles with seeds and stems removed. Add to pot with diced onion and saute until all vegetables are tender with a pinch of salt, cayenne pepper, and tablespoon of chili powder. (Seasonings can be adjusted depending on personal tastes.)

Step 4) Cut 1 lb of pork shoulder into bite sized chunks and allow to brown in the pan over medium heat.

Step 5) Add cooked pork and 64 oz of pork broth into the pot with vegetable mix. Add salt and pepper to taste, a pinch of red pepper flakes, and an additional tablespoon of chili powder.

Step 6) Allow soup to cook on low for 1 hour or longer, stirring regularly.

Step 7) Enjoy this low carb meal!

Is Keto-Friendly Menudo Possible Without Hominy?

Many Mexican food lovers on a diet often worry about whether menudo fits into a keto diet. Although the traditional recipe is not keto-friendly, it can easily be adapted with a simple menudo trick to make it suitable for a keto diet.

Menudo cooked the traditional way has hominy as an ingredient, making it a high in carbohydrate meal. However, when the dish is cooked without hominy, it is actually keto friendly, healthy, and delicious! Try out the recipe below to create an incredible keto approved soup. Don’t be afraid to alter the recipe in any way to add a more personalized taste!

How To Make Menudo Keto

This low carbohydrate recipe will make roughly 6 to 8 servings of delicious keto approved soup. Beef tripe can easily be replaced with a protein of choice such as shrimp or chicken, without impacting the number of calories or carbohydrate content. Shrimp is beneficial for weight loss, rich in vitamins and minerals, and serves as an excellent substitute in various dishes.

Source: MiguelMalo via Canva.com⁶

Interestingly enough, research suggests that traditional Mexican foods such as menudo soup can improve insulin sensitivity as compared to the standard American diet.⁷ So enjoy this Latin keto classic guilt free.

Step 1) Marinate 2 lbs of beef tripe in mixture of oil, salt, pepper, and chili powder. Marinating should be done for a minimum of one hour in the fridge, however the longer the better and more flavorful!

Step 2) Bring a large pot of water to boil and allow the 2 lbs of beef tripe to poach until cooked and tender. Poaching should take approximately 30 minutes.

Step 3) Remove stem and seeds from 4 oz of guajillo peppers and 4 oz of ancho chillies, dice, and sauté until tender. Then blend with a blender or food processor with a small amount of broth or water to create a paste.

Step 4) Dice 1 yellow onion, 4 hatch peppers, and 4 cloves of garlic and saute with salt and pepper until soft.

Step 5) Drain the cooked beef tripe and dice into bite sized chunks of beef.

Step 6) In a large pot add 64 oz of beef broth, vegetables, beef tripe, chili paste and allow to simmer. Add additional garlic, salt, and pepper to taste, 2 tablespoons of chili powder, and a pinch of cayenne pepper.

Step 6) Stir regularly and allow soup to cook on low for 1 hour or longer.

Step 6) Enjoy!

Low Carb Alternatives to Hominy

There are a number of low carb alternatives to hominy. And luckily for dieters, not only will it turn a meal into a keto approved dish, but it will also make the recipe much healthier too! Try exchanging hominy for any of the suggestions below. These can also be used to replace other grains like rice or pasta too!

Beans

Beans are delicious and nutritious. They come in a number of variations that are fairly high in protein and have many essential vitamins and minerals. However beans can be pretty high in carbohydrates too, so if using this as a replacement remember that less is more for ketogenic dieters!

Vegetables

Vegetables are vital and provide the body with essential amino acids, vitamins, minerals, and important macronutrients. In fact, diets high in vegetables result in a lower risk of cardiovascular disease and obesity, as well as weight gain and a number of other health issues.⁸ High in fiber but low in carbohydrates, vegetables are key to weight loss and a great alternative to hominy.

Protein

Eating enough protein is an essential trick for dieters who are manifesting weight loss and making positive dietary changes. In fact, those going keto should try to prioritize a high amount of protein while maintaining a low amount of carbs. Exchanging hominy for tofu, seitan, chicken, beef, or any other preferred protein source is a great way to ensure a meal is ketogenic and good for dropping weight.

How To Make Mexican Dishes Without Hominy

Many dishes can be made without hominy! Keto dieters are invited to try the tips and tricks below to ensure a low carbohydrate and keto approved eating experience.

Casseroles: Hominy casseroles are an easy to make classic in many latin households. Keto dieters can make a low-carb version by replacing hominy with cauliflower rice. Simply chop the cauliflower into small, rice-sized bits and use it in a one-to-one ratio for casserole recipes. This alternative is low in calories, keto-friendly, and very easy to use as a substitute for hominy.

Soups: Some dieters complain of feeling less full from soups that use extra veggies instead of hominy. To give a soup a similar taste and more fullness, try blending a block of soft tofu and adding it to the pot of ingredients. This high in protein, low in carb food is a great replacement for hominy. It even has a similar texture and can be seasoned well to fit into any type of recipe. Use approximately 16 oz per 6 serving sizes of soup.

Tacos, Burritos, and Tortillas: Hominy is a key ingredient to corn tortillas, making them very high in calories and carbohydrates. So if a recipe calls for using tortillas as an ingredient, try combining everything in a bowl instead. Or if eating out, simply order a “bowl” taco or burrito, and most restaurants will be able to accommodate.

Chips and Dip: Hominy in tortilla chips isn’t suitable for a keto diet. Dieters can still enjoy queso, salsa, and guacamole by swapping out the chips for a crunchy vegetable instead. Carrots, celery, and bell peppers are perfect for dipping and offer numerous health benefits compared to tortilla chips.

Hominy is a key ingredient in many delicious Mexican classics, but keto dieters should try the pozole and menudo tricks to keep their meals keto-approved. Keep in mind that hominy is not keto-friendly, but making low-carb versions of these dishes is easy and delicious!

Frequently Asked Questions