How to Use Saffron in Low-Carb & Keto Diets

Table of Contents

The Saffron Low-Down: More Than Just a Pretty Color
Keto and Saffron: A Delicious (and Allowed) Pair
Saffron Recipes to Seriously Up Your Low-Carb Game
Pro Tips and Troubleshooting: My Real World Experience
Final thoughts: Worth the hype or just a goldish expensive Spice?

1. The Saffron Low-Down: More Than Just a Pretty Color

Alright, let’s get the basics out of the way. Saffron isn’t just some fancy-pants dye. It’s a spice that comes from the Crocus sativus flower. That’s the good-looking purple one that the magical stigmas (the little threads we eat), from which all the lovely color, taste and fragrance we know and love, comes out of. The thing about Saffron that made this unique flower a pricey spice that has always been loved throughout history, is that each flower produces only three tiny, almost weightless threads and that it must be harvested manually with special care and attention. It makes the spice harvesting process time-consuming and quite literally back-breaking which reflects on the final high price. You might see this lovely and highly priced spice also as the “red gold” and we sure can see why!.

Think about this: a good ounce of saffron will usually fetch upwards of sixty dollars—depending on quality and where you purchase it. Yep, you read that right. This spice isn’t messing around! So before I even started researching, the “gold-ish” price almost had me wondering what type of culinary treasures can I find by playing with Saffron. (Spoiler Alert: there are many).

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Now, why should you care? Saffron’s more than a visual treat, trust me on this. It gives dishes this amazing, earthy aroma, a flavor profile that’s almost… honey-like and it all contributes to an overall slightly metallic undertone which is difficult to accurately describe. Some may call it hay-like while others will just consider it an exclusive type of flavour. In any way, adding even a smidgen of this wonder to your keto recipe can elevate a plain-Jane plate to “chef’s kiss” status. And before I started diving deeper I, thought to myself – If people would be ready to buy small and hard-to-get flowers in a form of a high-price spice, it must be worthy of checking it.

Saffron comes in three different grades.

Sargol (the highest) and mostly considered the most flavourful saffron type.
Pushal (high-mid) which comes after Sargol and still gives a premium experience and flavour profile and,
Bunch or Negin the lowest quality saffron type.

Usually most commercial-use type saffron will include lower grades or mix of qualities with Bunch saffron, due to the economic value and availability. The thing to look for to better choose saffron is its overall bright colour. High quality saffron should be all in the same dark-red, burgundy tone.

Don’t be intimidated. You can’t taste gold- so it’s just something that should bring to your diet colour, flavour, health benefit and, more than anything, lots and lots of pure pleasure and cooking excitement. (Because you already spent your money to experience that flavour) And believe it or not, even you can handle saffron! Now we know that what we look for, so let’s continue.

2. Keto and Saffron: A Delicious (and Allowed) Pair

Here’s where the good stuff comes. The keto diet – for the uninitiated – is all about low carbs, moderate protein, and high fat. You are limiting the consumption of highly carbohydrate dense foods to encourage your body to instead utilize body fats as a source of fuel for a wide variety of bodily functions, including exercising.
Saffron on the other hand, doesn’t play by carbohydrate rules and can become part of almost every dish because of its high versatile qualities. The numbers aren’t astronomical – roughly 1 gram of dried saffron will clock about 65-70 calories, with a macronutrient count that will barely make an impression on your daily totals. And even so you use barely more than tiny threads so your actual caloric input is almost nothing.

Here’s why saffron is so low-carb friendly and you won’t have any real issues:

Carbs are basically nil: We’re talking miniscule amounts, practically nonexistent in a normal serving size. You won’t find a more negligible carb contributor, which allows for some freedom of usage for a low carb meal prep enthusiast.
Flavor Bomb, not a carb bomb: You don’t need mountains of it to make a flavour impression. Just a pinch here, a sprinkle there, and you’ve added a depth that few other ingredients can match – without ruining your macros goals!
Zero glycemic issues: There are no reported glycaemic problems related to consumption of Saffron. That makes this spice a great addition for many who suffers from carbohydrate intolerances. Saffron can help with reducing body fat storage and with lowering blood sugar and, as previously mentioned – won’t interrupt keto macro ratios and will, hopefully be included more regularly in every balanced diet (not only keto).

So, the big question? Can you incorporate Saffron into your diet while being on Keto?
My straightforward answer will be absolutely YES. You can safely bring that glorious gold dust into your meals. No regrets or feelings of being cheat, at all! I did and enjoyed every bit of it and if I made a recommendation it would be “dive in” and experiment to find your perfect recipe, and trust me – they are there and plentiful!.
But where do we even start? That leads us to our next stop.

3. Saffron Recipes to Seriously Up Your Low-Carb Game

Now we arrive to my favourite chapter – Putting my research (and taste-testing) to good use! Gone are the days when Saffron was just for rice or fancy dessert dishes. As it turns out Saffron has versatility capabilities that go well beyond colour-rich desserts and you can actually infuse this flavor-bomb almost everywhere and still maintain those Keto numbers. This section is going to give you few tasty examples, and let’s see how much more you would be able to do with it, while experimenting with flavours and the limits of low carb diets.

Golden Saffron Chicken

(You know how all my friends call me “a person of science”? Well, This was purely trial and error but boy, what an error that created such a flavorful chicken).

What you will need:

1-2 chicken breasts, cut into strips
1 tsp olive oil
1/4 tsp saffron threads
1/4 cup hot water or Chicken bone broth. (Bone broth can enhance flavours nicely, I will elaborate on that)
1 clove garlic, minced
Salt and pepper, to taste
Optional additions – Pinch of red pepper flakes if you prefer more spicy taste and any low-carb fresh herbs you prefer (Thyme, Rosemary, Basil will work)

How you cook:

First thing: We are creating saffron “tea”. Grind or crush those Saffron threads slightly by gently pinching them in your fingers ( or putting them in between two spoons if you want a tidier method). Place crushed saffron into the warm water and let it bloom for about 5-10 minutes. Yes! Let it rest a bit. It’s about to create some culinary gold for you so make sure that they have the time and patience needed. That’s what patience rewards!
Heat the olive oil in a skillet over medium heat. Add the minced garlic and chicken strips to the skillet. Saute the mix of garlic and chicken strips, seasoning the chicken with a little bit of salt and pepper until they become slightly white from the sides. If you’d like – toss the red pepper flakes in at this stage to give some more oomph.
Pour the “tea” or the saffron-water over the chicken and add any low carb preferred herb. Turn the heat down and gently let simmer while covered for another 10 minutes. The idea here is for the saffron water to penetrate inside of the meat while slowly reducing until it’s all gone.
Continue gently cooking, until liquid is gone and until you achieve desired consistence for the sauce and when the chicken is completely cooked inside. Taste it before finishing cooking and add any additional spice or flavour enhancement.
Serve and bask in your golden glory (the flavour, that is. the golden part you have from saffron’s pigments will always look great though, believe me) and be creative. Add your favourite salad for complete delicious low-carb dinner or side.

Personal Observation:
I personally prefer bone broth in the recipe instead of the water for one great reason. When bone broth has slow and rich flavor by itself (or if enhanced), when infused with Saffron flavours it delivers deeper and much stronger overall flavours and I really enjoy it! Give it a shot! I’m sure you will have your take on it as well and that is something to be very happy about!. Also – remember to season with salt after you finished with your cooking not while cooking. Seasoning with salt towards the end prevents moisture leaking from meat making chicken more juicy!.

Saffron-Infused Cauliflower “Rice”

(Ok, I know that “Cauliflower” Rice makes most of people roll their eyes at this point of reading because It is so common by now. Bear with me for a bit. This one isn’t that bad, trust me on this!)

What You Need:

1 large head of cauliflower, riced
1 tablespoon coconut oil
1/4 teaspoon saffron threads, slightly crushed
2 tablespoons hot water
Salt and pepper to taste
Optional additions: Fresh cilantro or Parsley, some lemon juice (squeeze fresh lemon over right before eating), Pine nuts

Instructions:

First steps are going to be identical as we just created, by adding the slightly crushed saffron threads in warm water, waiting for 5 minutes to create saffron-water (you can call it a saffron “tea”)
In a wide pan over medium heat, melt coconut oil (Or Avocado if you are in the mood to splurge with fats. I wouldn’t complain about it), when heated, put riced cauliflower on it and saute on the pan. Don’t let the rice stick or burn while tossing the “rice” frequently (use spatula). Saute it just for a few minutes. You are trying to get slightly roasted surface and moisture out, while stirring around the pan so all cauliflower gets heated.
Add salt, pepper and the saffron water that was prepared earlier into your pan. Lower the heat down, toss all ingredients well and gently cook the whole mixture until all of the water has evaporated. Add some salt (and optionally spices you think will blend with flavour. A tiny bit of smoked paprika can boost a flavour or even a dash of lemon or garlic powder if you need. I used some onion powder at this time and gave nice results), and gently sautee it again until desired consistence is reached.
Garnish as you see fit. Add some parsley, lemon juice, toasted Pine Nuts (if you enjoy their sweet and woody undertones with all of those ingredients you have now). I suggest Pine nuts! I have also tried it with some chopped raw spinach or kale (fresh not cooked) for additional crunch which resulted very nice, but feel free to play with combinations!

Personal Takeaway: I’ve always thought the “cauliflower-rice” substitute is one of those low carb things I hate but you will be amazed on how some spices like Saffron (that boost flavour so intensely!) can actually create some tasty plates! Play around and change elements if you wish. For example – I have found myself occasionally tossing this recipe with sliced garlic in coconut oil on the first phase of cooking or, if in hurry – throwing a pre-mixed Indian spices mixture to this and then after infusing, adding some yogurt topping while eating! That goes very well!. Don’t let those “diet recipes” drag you down. Let your creativity take you where ever your cooking adventure wants you to go! (and report your findings!).

Creamy Saffron Aioli

(Saffron is capable of getting very posh without carbs getting any kind of shout-out from you)

What You’ll Need:

1 cup good-quality mayonnaise (Yes, full fat, it’s keto-friendly. For purists you may try to prepare you own fresh aioli without pre-made mayo)
1/8 teaspoon saffron threads (a little goes a long way)
2 tablespoons warm water
1 clove garlic, minced or crushed. (some prefer garlic powder)
1 tablespoon fresh lemon juice
Salt and pepper to taste

How To Do It:

The Drill – Put Saffron Threads in a small cup of hot water for about 5 minutes, for that colour magic to show us.
Mix all elements – In a bowl, combine the mayonnaise, minced garlic, lemon juice, the beautiful saffron-infused water and its contents with salt and pepper to your preferences, for more depth – experiment a little, using spices as your preferred base for flavour profile. Blend all ingredients with hand whisk (if making fresh aioli) or spatula and wait for at least 5-10 minutes while gently stirring occasionally so flavours mix nicely.
Use – Store the sauce in a glass container (it’s easy to spill, believe me). Use with everything: vegetables, keto-friendly chips or “bread” alternatives, with keto fried seafood and if you’d like try the “Golden Chicken” meal, as a “side dipping sauce”, because everything tastes so much better when dipped!. (I can totally understand you wanting to try to pour everything over every bite – so just a personal advice, go slowly and explore flavour notes!). This also can elevate a simple piece of cauliflower or broccoli. Saffron makes even most plain plates sing! (Trust the words of a veteran culinary enthusiast, speaking from my tummy and cooking book.

Quick advice: Don’t skimp on good mayonnaise if using premade type. It’ll be the star that enhances all of saffron’s flavour! I found some quality olive-oil-based premade brands that elevated all flavours, including saffron!. It made wonders!. Don’t be shy on experimentation in this department. It can make a difference between “not bad” and “fantastic!”. You deserve a “Fantastic” aioli (or 10 if we must!)).

4. Pro Tips and Troubleshooting: My Real World Experience

Look, recipes are a nice place to start but nothing comes without some experimentation and few potential hiccups along the way! I did that (multiple times) and have gained enough of a learning curve for this section so you don’t repeat same mistakes or maybe find new mistakes that would then enrich and enrich the experience! Let me save you from making same rookie moves that I did before – while you will start playing with flavour and colours:

Quality over Quantity: When it comes to saffron, cheaper is never better! Invest in good-quality threads and, it will pay off in flavour (and overall kitchen satisfaction!). Your whole meal can transform completely depending on quality and if you are not happy with it you might start to avoid experimenting. Try to aim for dark red color throughout for a first step. Be warned – buying saffron is no different than trying out a good quality perfume: first time is difficult to evaluate because of the complexity that comes with it (it may feel the same but with every testing it will evolve more and more)
Bloom Before Using: Don’t just chuck saffron straight into the pot! You need to “activate” that gorgeous red pigment first so don’t you dare ignore “the tea making steps”! Add a small quantity of warm water (or, better yet – stock), crushed or whole threads and then sit down and watch them bloom and all the glory of that golden colour is poured into the warm liquid! That is when the good stuff shows its true nature, I swear!. That “activation” part isn’t for show. It helps to better unleash their flavor!. Think about it as that “wine breathing” element when using expensive red wines before tasting. It’s essential if you need better and strong flavour notes! It’s an ingredient so it’s your role to make sure it has the ability to show what it can do!
Use a Light Hand: Because that flavor is quite strong so you might try less saffron than you think you will need in your recipe and adding more after finishing cooking and by small quantity until you arrive to that place that all flavors harmonize perfectly!. Don’t just use everything in the first batch! You might make a bitter soup with this spice easily (believe me!) if used in abundance without taste testing. Taste, taste and keep tasting when adding things and trust the overall cooking process.
Storage Tips: Treat your saffron with care. It deserves a dark cool spot, sealed in an airtight container or ideally an opaque jar to save that unique fragrance. Remember it has some similar characteristics to strong essential oils – they fade if exposed to prolonged sun. Protect them! Also – use your threads relatively soon to better taste and aroma (Don’t let them sit there forgotten for 3 years!)
Don’t Panic Over Stains!: Saffron stains – both clothes and cooking utensils – are almost impossible to take out so don’t worry. Embrace them! (or wear kitchen aprons. Learn from my painful mistakes!).

5. Final Thoughts: Worth the Hype or Just a Golden, Expensive Spice?

So, after all this saffron talk and low carb journey… what do I actually think of this golden spice? Here’s the truth: saffron is more than just an expensive show.

Sure, It is expensive – lets state that up front! but the flavours you are going to get while combining it in a smart and low carb manner and the enjoyment of preparing dishes on a daily basis are absolutely and entirely worthy every single thread! After many trials and error, playing with different low carb plates, saffron came along as a pleasant addition to a variety of cuisines. Don’t think about Saffron as a “colouring tool” or a “nice smelling seasoning”. I had a chance to treat this golden delight more as a flavour enhancement type spice than anything else. I have even found some hidden qualities while adding a small pinch to my morning Keto black coffee and a whole new dimension was unlocked! There is some sort of almost hidden pleasure when you allow yourself such freedom.
It’s complex, has a special quality and while not for all taste-buds, Saffron definitely adds a rich level of deliciousness (with plenty of visual flare) to so many things without derailing any of your diet plan. You can use a smidgen or two of a powerful flavor agent without feeling that you need to take one carb out! How about that? If it makes my plate looking great, tastes unique and doesn’t give that sense of restriction – all the power to you for going and having those flavours! Saffron deserves this!.

The million-dollar question? Will you see yourself eating more saffron than before? It really depends if you enjoy cooking as it adds something that is not easy to quantify in calories or macros, more like a layer that will elevate many low-carb or any recipes you may have.

Here’s what I can tell you from my very personal experiences and findings: Try it!
If you’re ready to level-up your cooking with a dash of indulgence—go grab yourself that fancy red gold, explore the possibilities and you might find yourself falling into a saffron infused low-carb flavour exploration mode.

(Who am I to refuse such joy, to say No?! So lets grab our Apron’s on and lets dive back into the magic and flavour discoveries!)
Happy Low-Carbing, dear flavour seekers!

Superior Saffron

How to Use Saffron in Low-Carb and Keto Diets