For those following a ketogenic diet, navigating the world of Chinese takeout can seem daunting. The prevalence of hidden carbohydrates in sauces, seasonings, grains, and noodles presents a challenge. However, with the right knowledge and a few strategic modifications, it is indeed possible to enjoy Chinese cuisine while staying true to your keto goals. This guide provides a comprehensive overview of how to order keto-friendly Chinese food, offering tips, dish suggestions, and even recipes to create your own low-carb Chinese feasts at home.
Can Chinese Food Be Keto-Friendly?
Many traditional Chinese-American dishes are loaded with carbs, but you can always request modifications from restaurants to lower their net carbs. So, yes, Chinese food can be made keto-compliant. Requesting substitutions like cauliflower rice, broccoli, or mushrooms in place of white rice is a simple yet effective way to reduce carbohydrate intake.
Simple Tips for Ordering Keto Chinese Food
Before venturing out or placing an order, it's wise to consult the restaurant's menu in advance. This allows you to plan your meal and identify potential modifications.
1. Center Your Dish Around Meat
While stir-fry noodles might be the first thing that comes to mind, many Chinese meals are naturally good options for keto dieters because they’re low in carbs and high in fats and protein.
Consider these options:
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- Beef stir-fried with broccoli
- Pork belly
- Roast duck
- Roast chicken
- Mongolian beef
- Stir-fried shrimp
- BBQ pork
- Fried or boiled eggs
Be aware that some of these dishes may contain added sugars and syrups that will increase their net carb count. You can remove the sauces yourself, ask for them on the side, or avoid meats with sauces to begin with.
2. Opt for Steamed Dishes
Steamed foods can be a good alternative when ordering at a Chinese restaurant unless the restaurant uses healthy cooking oils like butter, ghee, coconut oil, olive oil, or avocado oil. Many dishes from Asian restaurants use oils with high amounts of omega-6, which promote inflammation and contribute to an increased risk of heart disease. Examples of these oils to avoid include canola oil, sunflower oil, soybean oil, safflower oil, corn oil, and peanut oil. Besides avoiding these inflammatory vegetable oils, steamed dishes are better because they’re unlikely to include breading (made from wheat flour).
3. Swap Starchy Carbohydrates for Non-Starchy Options
Traditional Chinese meals often include rice, corn, taro, noodles, or steamed buns (bao). Request to have these swapped for non-starchy vegetables, such as:
- Bok choy: 1g net carbs in a 100-gram serving
- Green beans: 3g net carbs in a 100-gram serving
- Cauliflower: 3g net carbs in a 100-gram serving
- Broccoli: 5.6g net carbs in a 100-gram serving
- Mushrooms: 2.28g net carbs in a 100-gram serving
- Cabbage: 4.5g net carbs in a 100-gram serving
- Snow peas: 5g net carbs in a 100-gram serving
These vegetables are not only low in carbs but also provide a satisfying crunch and boost satiety due to their fiber content.
4. Be Mindful of Your Drink Choices
Stay away from traditional bubble teas (also called pearl milk tea or boba milk tea), iced tea sweetened with syrup, and fruit juices. Plain water or sparkling water, if available, is always the best choice to hydrate without interfering with ketosis. For those who love drinking tea, most Chinese restaurants offer green tea or black tea, which have zero carbs. Some Chinese restaurants offer diet soda, which is sugar-free and sweetened using artificial sweeteners. They may be keto-friendly-and some keto dieters consume them to satisfy their sweet tooth-however, note that artificial sweeteners may increase your appetite and cause you to crave more sugar in the long run. A recent review also noted that using artificial sweeteners is linked to “unfavorable cardiovascular conditions and mortality.” This may be caused by the disruption of the gut microbiota and increased oxidative stress in heart tissue.
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5. Practice Portion Control
When eating out, portion control can reduce the number of carbs you consume in a meal, which for keto dieters can be helpful if you’re unsure of the ingredients or suspect hidden carbs. Moreover, it helps to lower the number calories you consume.
Keto Chinese Food Recipes to Try at Home
Low-carb restaurant meals and takeout meals may provide convenience, but cooking at home beats them in many aspects. It’s not just a surefire way to maintain ketosis-because you have full control over the ingredients-but it also allows you to save money.
Here are a few ideas to get you started:
- Keto Tofu: 224 calories, 1.9g net carbs, 17g fat, 14.1g protein
- Orange Chicken: 368 calories, 13g net carbs, 11g fat, 51g protein
- Keto Egg Drop Soup: 112 calories, less than 1g net carbs, 4.7g fat, 16g protein
- Slow Cooker Beef and Broccoli: 162 calories, 2.3g net carbs, 10.8g fat, 13.8g protein
- Crispy Keto Pork Belly: 146 calories, 0g net carbs, 11.5g fat, 10.8g protein
- Rosemary and Garlic Mushrooms: 135 calories, 4g net carbs, 12g fat, 4g protein
Keto-Friendly Chinese Food Options
Here's a breakdown of specific dishes that are generally considered safe bets for keto dieters:
- Egg Foo Young: This Chinese omelet filled with veggies and meat is typically low in carbs.
- Steamed Seafood: Boiled or steamed shrimp, crawfish, or crab legs are carb-free and rich in protein.
- Egg Drop Soup (Homemade): When made at home with a keto-friendly thickener, this soup is a great low-carb option.
- Moo Shu Pork: A stir-fried dish with pork, eggs, and vegetables in a light sauce. Skip the rice or replace it with cauliflower rice.
- Beef and Broccoli: A classic takeout dish that's a better choice than higher-carb options, especially if the beef is velveted with baking soda instead of cornstarch.
- Pork Belly: High in fat and low in carbs, especially when cooked without a sugary glaze.
- Stir-Fried Mushrooms: Low in calories and carbs, these are a perfect addition to a keto meal.
- Sautéed Green Beans: A simple and keto-friendly side dish, especially when sautéed in oil and garlic.
- Chicken and Broccoli: Similar to beef and broccoli, this dish can be modified to be essentially free of carbs.
- Steamed Greens: Simple steamed greens like bok choy or Chinese broccoli are a great low-carb addition.
- Hot and Sour Soup (Homemade): Like egg drop soup, this soup can be keto-friendly when made at home without cornstarch.
- Kung Pao Shrimp: A stir-fry with shrimp, peanuts, bell peppers, and chilies in a spicy sauce.
- Chop Suey: A stir-fried dish with meat, eggs, and vegetables in a light sauce.
- Baked Salmon: A carb-free option that's rich in omega-3 fats and protein.
- Build-Your-Own Stir-Fry: Opt for a stir-fry bar where you can load up on vegetables, eggs, and meat, and season with oil, soy sauce, and hot sauce.
Ingredients to Be Cautious Of
- Thick Sauces: These often contain cornstarch and/or sugar.
- Thick Soups: Similar to thick sauces, these may also contain cornstarch and/or sugar.
- Rice Noodles: Be mindful of rice noodles in dishes.
- Sugary Sauces: Watch out for sauces high in sugar.
- Breading: Avoid ordering breaded and sugary sauces.
Regional Variations: Sichuan Cuisine
What makes choosing keto-friendly Chinese food a bit difficult is that many dishes have regional variations. Fortunately for keto-lovers, the Sichuan region of China tends to craft dishes that are lower in sugar and carbs than other areas. Looking for Sichuan specialties is a good place to start on your keto Chinese food search. Sichuan dishes typically include a tantalizing amount of spices and Sichuan peppers.
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Keto Chinese Food Recipes to Make at Home
- Tangy teriyaki chicken recipe with homemade teriyaki sauce that uses gluten-free soy sauce.
- Chicken dish in brown sauce with crispy red bell peppers and fresh onions.
- Pork with crispy broccoli stir fry.
- BBQ pork recipe in the oven.
- Spicy pork recipe.
- Cauliflower fried rice.
- Vegetable beef soup with bean sprouts.
- Ramen soup with vegetables and garnishes.
- Orange chicken recipe.
- Chicken lo mein recipe uses Konaberry noodles, but you could also use zucchini noodles instead.
- Zucchini noodle salad with steamed vegetables and chili peppers.
- Shrimp and broccoli stir fry.
- One-pan stir fry.
- Chicken egg foo young recipe.
- Beef and broccoli recipe.
- Chicken bok choy stir fry.
- Green tea ice cream.
Frequently Asked Questions
- How do you eat keto at Chinese restaurants? Stick with steamed options that aren't covered in sauce. Hot and sour soup is always a safe choice. So is egg drop soup.
- What Chinese takeout should I avoid on a ketogenic diet? Avoid ordering breading and sugary sauces. You should also stay away from white rice.
- Is hoisin sauce keto-friendly? The kind you buy in the store or in a restaurant will have too many carbs.
Alternative Cuisines: Vietnamese and Japanese
If you’re still having a hard time choosing Chinese food dishes that are keto-friendly, there are similar options that may please your Chinese craving. Thankfully, it’s very easy to make a few swaps and order keto-friendly food at Vietnamese restaurants. Here are some things you can order in a Vietnamese restaurant that’s low-carb. Here are some keto-friendly options that you can order at Japanese or sushi restaurants.
- Miso Soup - This is a brothy soup that usually has tofu in it. It’s a good source of protein and is pretty low in carbs.
- Shabu-Shabu - Thin slices of beef served with vegetables in a broth. It’s a hot pot meal that you cook at the table yourself, so you can control how much you prepare and eat.
- Sashimi - Just like sushi, but without the rice. It’s the best parts of the fish, delicately sliced and served to you in bite-sized pieces.
- Negamaki - These are simply grilled beef wrapped around green onions or asparagus served with some soy sauce.
Sauces and Condiments: Soy Sauce and Tea
The answer is yes! You can have soy sauce on keto, just be careful how many carbs you intake. A tablespoon of soy sauce can contain anywhere from 1-4 grams of carbs. It’s best to ask for any sauces you’d like with your food, on the side. That way, you can measure out how much actually goes onto what you’re eating. Also, yes! Tea is okay to drink on a keto diet, but it needs to be unsweetened, black or green tea. If you absolutely need sweetener in your hot tea, you can try out some stevia to mix in.