For individuals following a ketogenic diet or any low-carb dietary plan, mindful food selections are crucial for maintaining ketosis. While some cuisines are more adaptable to keto modifications, Chinese food, typically abundant in savory carbohydrates like noodles and rice, presents a unique challenge. However, with strategic adjustments to traditional ingredients, you can savor the flavors of Chinese cuisine while adhering to your low-carb goals. This guide provides insights into ordering keto-friendly Chinese food, whether you're dining out or preparing meals at home.
Making Chinese Cuisine Keto-Friendly
It's entirely feasible to transform Chinese cuisine into a keto-friendly option by steering clear of primary carbohydrates and being mindful of hidden carbs in sauces and soups. Dishes like roast duck might initially seem acceptable due to their high protein content and the presence of cooked vegetables. However, the ubiquitous fried rice and white rice in many beloved Chinese dishes can disrupt ketosis. Opting for sautéed vegetables instead of rice is a simple yet effective swap. Some establishments even offer cauliflower rice, a fantastic low-carb alternative to traditional fried rice.
Noodle Alternatives
For those craving noodles, several keto-friendly alternatives exist that closely mimic the texture of regular noodles. Zucchini noodles, or zoodles, created by spiralizing zucchini into thin strips, are a popular choice. They can be cooked to achieve a soft and chewy texture for ramen or enjoyed raw for a crispy noodle dish. Shirataki noodles, derived from konjac yams, are another excellent option. Additionally, cucumber, eggplant, spaghetti squash, and kelp can be spiralized to create low-carb noodle variations.
Sauce Strategies
Like salad dressings, sauces require careful consideration in a keto diet. Chinese sauces like hoisin and sweet and sour sauce are often laden with hidden carbs and sugars that can impede ketosis. To avoid these hidden carbs, consider preparing homemade sauces. Peanut sauce, crafted from coconut milk, peanut butter, and curry paste, offers a silky-smooth texture and indulgent flavor, perfect for chicken and beef satay or drizzled over keto-friendly noodles. When dining out, request that sauces be served on the side to control your intake.
Regional Variations
The diverse regional variations in Chinese cuisine can complicate keto-friendly choices. Fortunately, Sichuan cuisine tends to feature dishes with lower sugar and carb content. Exploring Sichuan specialties is a promising starting point for your keto Chinese food journey. These dishes often boast a tantalizing blend of spices and Sichuan peppers.
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Navigating the Menu
While no single Chinese meal is universally keto-approved, some options are generally better than others. Begin by scrutinizing the menu's ingredient list, avoiding dishes with obvious carbs, or inquiring with your server about low-carb ingredient substitutions. Opt for steamed dishes prepared using healthy cooking oils like butter, ghee, coconut oil, olive oil, or avocado oil. Be cautious of inflammatory vegetable oils such as canola, sunflower, soybean, safflower, corn, and peanut oil, which are often used in Asian restaurants.
Smart Ordering Tips
- Choose meat-centered dishes: Many Chinese meals can be adapted for keto dieters due to their low carb, high fat, and protein content. Examples include beef stir-fried with broccoli, pork belly, roast duck, roast chicken, Mongolian beef, stir-fried shrimp, BBQ pork, and fried or boiled eggs. Be aware that some dishes may contain added sugars or syrups that increase net carbs.
- Opt for steamed dishes: Unless the restaurant uses healthy cooking oils, steamed foods are a safer bet as they are less likely to include breading.
- Swap starchy carbohydrates: Replace rice, corn, taro, noodles, or steamed buns with non-starchy vegetables like bok choy, green beans, cauliflower, broccoli, mushrooms, cabbage, or snow peas.
- Be mindful of drinks: Avoid bubble teas, sweetened iced tea, and fruit juices. Choose plain or sparkling water, or unsweetened green or black tea.
- Practice portion control: Be mindful of portion sizes to reduce overall carb intake, especially when unsure of hidden ingredients.
Keto Chinese Food Recipes to Try at Home
Cooking at home offers greater control over ingredients and ensures adherence to ketosis while saving money. Here are some inspiring and easy keto Chinese food recipes:
- Keto Tofu: A versatile dish with 224 calories, 1.9g net carbs, 17g fat, and 14.1g protein per serving.
- Orange Chicken: A tangy and flavorful option with 368 calories, 13g net carbs, 11g fat, and 51g protein.
- Keto Egg Drop Soup: A comforting and low-carb soup with 112 calories, less than 1g net carbs, 4.7g fat, and 16g protein.
- Slow Cooker Beef and Broccoli: A convenient and savory dish with 162 calories, 2.3g net carbs, 10.8g fat, and 13.8g protein.
- Crispy Keto Pork Belly: A satisfying and carb-free dish with 146 calories, 0g net carbs, 11.5g fat, and 10.8g protein.
- Rosemary and Garlic Mushrooms: A flavorful vegetarian option with 135 calories, 4g net carbs, 12g fat, and 4g protein.
Keto-Friendly Chinese Foods
Here are 15 keto-friendly Chinese foods:
- Egg Foo Young: A Chinese omelet filled with low-carb veggies and meats.
- Boiled or Steamed Seafood: Shrimp, crawfish, and crab legs are carb-free and protein-rich.
- Homemade Egg Drop Soup: Made with broth and a keto-friendly thickener like xanthan gum.
- Moo Shu Pork: Stir-fried pork, eggs, and vegetables in a light sauce, served without rice.
- Beef and Broccoli: Stir-fried beef and broccoli in a light sauce, using baking soda for velveting.
- Pork Belly: High in fat and low in carbs, especially without sugary glazes.
- Stir-Fried Mushrooms: Low in calories and carbs, but limit portion size due to potential cornstarch in the sauce.
- Sautéed Green Beans: A simple and keto-friendly side dish, especially without sauce.
- Chicken and Broccoli: Similar to beef and broccoli, but made with chicken.
- Steamed Greens: Bok choy or Chinese broccoli steamed with oil, salt, and pepper.
- Homemade Hot and Sour Soup: A flavorful soup with broth, egg, mushrooms, tofu, vinegar, and spices, thickened without cornstarch.
- Kung Pao Shrimp: Stir-fried shrimp, peanuts, bell peppers, and chilies in a spicy sauce, served without rice or noodles.
- Chop Suey: Stir-fried meat, eggs, and vegetables in a light sauce, served without rice or noodles.
- Baked Salmon: Seasoned and baked without sauce, offering omega-3 fats and protein.
- Homemade Stir-Fries: Meats and low-carb veggies stir-fried with keto-friendly ingredients like soy sauce, ginger, garlic, chili, peanuts, red pepper flakes, and sesame oil.
Strategies to Make or Order Keto-Friendly Chinese Food
- Build Your Own: Opt for stir-fry bars, hibachi grills, or Mongolian barbecue restaurants, loading up on vegetables, eggs, and meat, and seasoning with oil, soy sauce, or hot sauce.
- Remove Rice and Noodles: Replace them with zucchini noodles, riced cauliflower, shredded cabbage, or extra steamed vegetables.
- Avoid Thick, Sugary Sauces: The sweeter, thicker, and less translucent a sauce is, the higher its carb count.
- Avoid Breaded and Water-Velveted Meats: These are often too high in carbs due to breading and sugary sauces or cornstarch marinades.
Menu Options to Consider
When scouting for keto Chinese food takeout menu options, focusing on high-protein, low-carb choices is the way to go.
- Beef With Broccoli A staple in Chinese cuisine, this dish combines tender slices of beef with crisp, green broccoli.
- Moo Shu Pork (without the pancake) Enjoy this dish of stir-fried pork and vegetables, usually wrapped in a pancake, but ask it to be served without it here to fit keto guidelines.
- Egg Foo Young This is a comforting, omelette-like dish packed with vegetables and your choice of protein. Each forkful is fluffy and packed with flavor, making it a satisfying and delicious choice for any meal of the day.
- Pork Belly Known for its crispy skin and tender meat, pork belly is an excellent low-carb option when prepared without sugary glazes.
- Egg Drop Soup This soup is a classic Chinese comfort food that’s tasty and incredibly satisfying. The silky broth enriched with delicate egg strands creates a simple yet delicious soup that’s hard to resist.
- Baked Salmon It is a nutritious choice with protein and omega-3 fatty acids.
- Tofu and Mixed Vegetables Tofu, a low-carb source of protein, is combined with a variety of vegetables.
- Mongolian Beef Enjoy thinly sliced beef sautéed with scallions and a light sauce. Its bold flavors and satisfying chew make it a favorite among keto and non-keto diners.
- Lettuce Wraps Fill crisp lettuce leaves with sautéed chicken, beef or pork, and veggies for a refreshing and light keto meal.
- Stir-Fried Mushrooms This dish features mushrooms stir-fried in a light sauce, perfect for a vegetarian keto option.
- Chicken and Broccoli This classic dish combines protein-rich chicken with fiber-rich broccoli, sautéed in a keto-friendly sauce.
Items to avoid
To keep your Asian cuisine experience truly keto-friendly, certain items are best left off your plate.
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- Breaded meats: That irresistible crunch of General Tso’s chicken or sweet and sour pork comes from a carb-heavy batter.
Cooking Techniques and Ingredient Swaps
Cooking Chinese food at home while sticking to keto principles doesn’t mean sacrificing flavor or technique.
Ingredient Swaps
- Soy Sauce Alternatives Soy sauce isn’t just salty - it also contains gluten and a bit of sugar, which adds up fast. Coconut aminos is a gluten-free, soy-free alternative with a slight sweetness. Liquid aminos are soy-based but lower in carbs and usually gluten-free. Pro tip: Always check the label.
- Best Oil Sesame oil burns fast. It’s meant to finish a dish, not fry it. If you toss it in the pan early, it’ll lose its punch and maybe even taste burnt.
- Thickener That glossy texture in Chinese sauces usually comes from cornstarch. But that stuff is pure carbs.
| Thickener | How to use | Notes |
|---|---|---|
| Xanthan gum | Sprinkle lightly into sauces while whisking | Very strong |
- MSG MSG itself isn’t high in carbs, but many commercial blends and bouillon may cubes contain fillers and hidden sugars.
- Skip the obvious carb bombs. Most hoisin, oyster, and stir-fry sauces are loaded with sugar.
Tips for Home Cooking
- Chinese stir-frying is all about speed. Prep everything first. Cut veggies and proteins small and even so they cook in minutes.
Keto-Friendly Chinese Recipes to Cook
- Keto Fried Rice Feel the joy of indulgence without the guilt with this keto fried rice. This dish swaps traditional rice for cauliflower, offering a satisfying crunch and robust flavors. You can top it with shrimp or chicken. It's a delightful way to maintain your keto goals while enjoying a classic.
- Kung Pao Chicken This Kung Pao Chicken dish delivers a fantastic combination of spicy and sweet flavors. The heat from the chilies and the mild crunch from the peanuts make this dish perfect for anyone who enjoys a bit of heat with their meal.
- Beef with Broccoli Ditch the starchy sauce for this low-carb version of the traditional beef with broccoli, keeping all the flavor without the extra carbs.
- Orange Chicken Enjoy the crispy, tangy goodness of orange chicken with a coating that’s both naturally crispy and gluten-free, minus the flour. It's as pleasing to the eye as it is to the palate, making it a show-stopping centerpiece for any meal.
- Mongolian Beef Swap out cornstarch for a low-carb thickener to create the perfect rich sauce for this Mongolian beef recipe. Experiment with different levels of heat, or add a sprinkle of green onions for an extra pop of color and freshness.
- Sweet and Sour Chicken Enjoy this classic dish without the sugar, featuring crispy chicken tossed in a tangy and sweet sauce.
- Bok Choy This simple yet flavorful dish highlights bok choy, a staple in Chinese cuisine known for its crisp texture and slightly peppery flavor. It's quick to prepare and pairs well with a variety of proteins.
- Spicy Bean Sprouts It offers a quick, nutritious twist on a traditional favorite. Ready in minutes, these sprouts are tossed with fiery chilies and crunchy peanuts, creating a healthy and flavorful side dish.
- Chinese Broccoli and Mushroom Steamed or stir-fried Chinese broccoli and mushroom is a simple, nutritious side dish that pairs well with any keto-friendly protein, maintaining low carbs while delivering a dose of greens.
- Egg Foo Young A keto version of the classic Chinese omelet, this dish is served with a keto-friendly gravy and garnished with fresh herbs. This omelet lets you play with flavors while enjoying a comforting, hearty meal.
- Pepper Steak This dish features thinly sliced steak sautéed with bell peppers and seasoned with a savory, low-carb sauce that complements the robust flavors of the beef and the sweetness of the peppers.
General tips
Before you place your order, here are some tips to ensure your Chinese takeout is keto-friendly:
- Avoid sugary sauces: A 2-tablespoon serving of soy sauce has just 1.57 grams of carbs. But other typical Chinese restaurant sauces are sweet AF. Avoid General Tso’s, hoisin, duck, oyster, plum, and sweet and sour sauces.
- Beware of breaded meats: Lots of Chinese meats are breaded and then fried. This can add a lot of carbs to your daily tally. So stick to steamed, sautéed, or grilled meats when possible.
- Say no to rice: Many Chinese meals come with a side of steamed white rice. Ask for your main dish without this starchy side.
- Build your own: You don’t always have to stick to a set menu. Many restaurants will let you pick your own ingredients for a stir-fry. This can help you eliminate any unwanted carbs from your plate.
Staying Keto Beyond Chinese Food
Here's how you can make other takeout meals more #KetoLife:
Keto sushi
There are still lots of delicious menu items you can order at your local sushi shop, though.
- Start with soup. Miso soup is a flavorful soup made of clear broth, soybean paste, seaweed, and tofu. It’s nourishing, and a 1-cup serving has just 5.93 grams of carbs.
- Stick to sashimi. You’ll get a serving of sushi-grade fish without the rice and sugary sauces.
- Go nuts with negimaki. This thinly sliced beef is wrapped around a green vegetable like asparagus or scallions. It’s low carb and uber-tasty.
- Nosh on some edamame. These little green gems can be found at most Japanese restaurants. A 1-cup portion has 13.8 grams of carbs, so while it’s not the best choice, it’s the perfect snack to share.
Keto pizza
- Ask for crustless. Imagine a fully loaded pizza in a bowl. You’ll satisfy your mambo Italiano cravings without messing up your macros.
- Bring your own crust. Not every pizzeria will accommodate this, but some spots will let you bring in a keto-friendly crust.
- Think outside the pizza box. Italian cuisine has some great non-pizza keto options like antipasto salad, seafood soup (zuppa di pesce), caprese salad, braised meats, and grilled seasonal vegetables.
Keto fast food
Here’s how you can keep things in check when you hit up the drive-thru:
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- Ditch the bun. Let that burger patty shine and eat it without the bun. Side note: Some joints offer lettuce wraps in place of buns.
- Go full-fat. Fatty condiments and salad dressings tend to have less added sugar. But check the nutrition info to make sure.
- Forget the fries. Try a side salad with a full-fat dressing instead.