Brenda Khan
Chinese food is often associated with savory carbs like noodles, rice, and sugary sauces, which are not keto-friendly. However, this doesn't mean you have to give up on Chinese dishes entirely when following a keto diet. With some creativity and modifications, you can still enjoy the flavors of Chinese cuisine while adhering to your dietary restrictions. The key is to make thoughtful choices, be mindful of ingredients, and customize your orders or recipes to reduce carb intake. This may involve opting for steamed dishes, choosing lean proteins, and being cautious about sauces, as they often contain hidden carbs and sugars. By making these adjustments, you can create low-carb, keto-friendly versions of your favorite Chinese meals.
| Characteristics | Values |
|---|---|
| Keto-friendly Chinese dishes | Kung pao shrimp or chicken, chop suey, baked salmon, hot and sour soup, steamed greens like bok choy or Chinese broccoli, tea eggs, braised pork, mapo tofu, salted duck, poached chicken, stir-fried beef, aromatic duck, steamed veggies and teriyaki chicken without the sauce, beef and broccoli, mushroom chicken, zucchini noodles, cauliflower rice |
| Tips for ordering keto Chinese food | Check the menu in advance, ask for no rice or noodles, request extra veggies, ask for sauces on the side or light sauces, avoid fried foods and heavy sauces, choose steamed foods |
| Keto-friendly alternatives | Replace rice with cauliflower, broccoli, or mushrooms, use zucchini noodles or cauliflower rice, use sugar-free Thai chili sauce or small amounts of soy sauce, peanut sauce made with coconut milk, peanut butter, and curry paste |
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What You'll Learn
Keto-friendly Chinese dishes
Chinese food can be challenging to include in a keto diet due to its high carbohydrate content. However, there are several keto-friendly Chinese dishes that you can enjoy, either by ordering carefully at a restaurant or by preparing them at home. Here are some tasty options:
Moo Shu Pork
Moo Shu Pork is a stir-fried dish that typically includes sliced pork, scrambled eggs, and vegetables like cabbage and mushrooms in a light sauce. It is often served with rice, which can be easily replaced with keto-friendly alternatives such as riced cauliflower or extra vegetables. When dining out, opt for this dish as it is not made with a sweet, thick, and carb-heavy sauce.
Kung Pao Shrimp or Chicken
Kung Pao Shrimp or Chicken is a stir-fry made with shrimp or chicken, peanuts, bell peppers, and chilies in a spicy sauce. This dish is keto-friendly as long as you decline the rice or noodles it is typically served with. You can also make it at home, controlling the ingredients and keeping it keto-friendly.
Chinese-Inspired Lettuce Cups
For a DIY option, Chinese-inspired lettuce cups are a tasty and easy-to-make choice. Simply fill lettuce leaves with sautéed chicken and veggies, and top them off with chopped scallions and a splash of soy sauce. This dish offers a low-carb and satisfying option, especially for vegetarians.
Tea Smoked/BBQ Duck
Tea smoked or BBQ duck can be a keto-friendly option, as long as you avoid the accompanying pancakes. Ask for a quarter or half portion, depending on your appetite, and pair it with steamed vegetables for a lighter alternative to other meat dishes.
Beef with Broccoli
Beef with Broccoli is a popular choice for those on a keto diet. However, it's important to watch the sauce as it can sometimes be high in carbohydrates. Opt for steamed or stir-fried broccoli with beef and a low-carb sauce to stay within your keto guidelines.
Hot and Sour Soup
Hot and sour soup is a flavorful option that starts with a base of broth and egg. It often includes bamboo shoots, mushrooms, tofu, vinegar, and spices. Making this dish at home ensures you can avoid cornstarch-thickened soups, which are common in restaurants.
When ordering Chinese food, remember to avoid sugary sauces and breaded meats, which can be high in carbohydrates. Instead, opt for steamed, sautéed, or grilled options and choose vegetables, eggs, and meat as your main ingredients. With some creativity and customization, you can enjoy a delicious keto-friendly Chinese meal.
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Customising orders
Customising your order is a great way to enjoy Chinese food while adhering to a keto diet. Here are some tips to help you navigate the menu and make informed choices:
- Check the menu in advance: Before visiting a Chinese restaurant, take some time to review their menu online. This allows you to make more informed decisions about your order and identify potential keto-friendly options. Knowing your options beforehand can help you stay on track with your dietary goals.
- Modify staple ingredients: Chinese cuisine often revolves around staple ingredients like noodles and rice, which are high in carbohydrates. Customise your order by requesting alternatives or substitutions. For example, instead of white rice, you could ask for cauliflower rice, broccoli, or mushrooms, or simply request that the rice be left out altogether.
- Steamed dishes and vegetables: Opt for steamed dishes whenever possible. Steaming is a healthier cooking method that avoids the use of unhealthy oils. Request extra steamed vegetables to accompany your meal. You can also ask for your protein, such as chicken or shrimp, to be steamed instead of fried or cooked in heavy sauces.
- Sauce on the side: Sauces in Chinese cuisine can often contain hidden carbohydrates and sugars. Ask for sauces to be served on the side so you can control the amount added to your dish. Light soy sauce, sugar-free Thai chilli sauce, and homemade peanut sauce are keto-friendly options that can add flavour to your meal. If you're ordering a dish with meat, ask for it without the sauce or request a light sauce on the side to curb the carbs.
- Choose your protein wisely: Animal-based dishes are often a good source of protein on a keto diet. Opt for roast pork, roast duck, or crispy-skin pork belly. When ordering protein, be mindful of dishes that are breaded or battered, as these will increase the carbohydrate content.
- Avoid fried foods: Fried foods, such as spring rolls or deep-fried meats, are typically high in carbohydrates and unhealthy fats. Instead, go for grilled, baked, or steamed options. Baked salmon, for instance, is a delicious and keto-friendly choice that provides healthy fats and protein.
Remember, when customising your order, don't be afraid to ask the restaurant staff about ingredient substitutions or modifications. Many restaurants are accommodating of special dietary requests. By making thoughtful choices and being mindful of hidden carbohydrates, you can enjoy delicious Chinese food while staying true to your keto lifestyle.
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Making keto Chinese food at home
Chinese cuisine often contains high-carb ingredients like rice, noodles, deep-fried foods, and sauces made with cornstarch. However, it is possible to make keto-friendly Chinese food at home by using alternative ingredients and cooking methods. Here are some tips and recipes to help you create delicious keto Chinese meals:
General Tips:
- Avoid rice and noodles, and replace them with keto-friendly alternatives like zucchini noodles, riced cauliflower, shredded cabbage, or extra steamed vegetables.
- Choose plain meats and vegetables whenever possible, and avoid anything fried or with a heavy sauce.
- Use oil, soy sauce, and hot sauce for seasoning instead of premade carb-heavy sauces.
- When ordering takeout, opt for steamed dishes and add your own keto-friendly sauce at home.
Recipes:
- Beef and Broccoli: Stir-fry beef and broccoli in a light sauce. Use baking soda velveting instead of cornstarch to tenderize the meat while keeping it keto-friendly.
- Kung Pao Shrimp or Chicken: Cook this dish at home without rice or noodles, and add extra vegetables if desired.
- Egg Drop Soup: A simple and keto-friendly option, this soup is made with a broth and egg base, along with ingredients like bamboo shoots, mushrooms, tofu, vinegar, and spices.
- Miso Soup with Shrimp: This recipe uses tahini and tamari sauce instead of miso paste, along with ingredients like chicken, garlic, ginger, and vegetables.
- Steamed Fish: Steam a whole fish in a keto-friendly sauce, such as a combination of tomato paste, chicken bone broth, coconut vinegar, and lime juice.
- Stir-Fry: Choose your favorite keto-friendly ingredients, such as meats, low-carb vegetables, and oil. Try shrimp, chicken, beef, or pork with zucchini, broccoli, cauliflower, or cabbage.
- Asian Beef Lettuce Cups: A fun and tasty way to enjoy keto Chinese food, using ground beef or pork, egg, almond flour, cilantro, and chili pepper.
- Tea Eggs, Braised Pork, Salted Duck, and More: Explore recipes for these classic Chinese dishes, adapting them to your keto needs.
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Salads and dressings
One popular option is a Chinese Chicken Salad, which can be made in a keto-friendly way. This salad typically includes iceberg lettuce, cabbage, cilantro, red bell pepper, green onions, almonds, and chicken. For a keto-friendly version, you can use shredded cooked chicken and toss it with gluten-free soy sauce or coconut aminos before adding it to the salad. The salad can be topped with crunchy keto-friendly ramen noodles and a homemade Asian dressing.
The dressing is an important part of a salad, and when it comes to keto-friendly options, it's best to choose those with less added sugar. A keto Asian salad dressing can be made with a blend of nutty, sweet, and savory flavors. It typically includes ingredients such as rice wine vinegar, coconut aminos, lime juice, ginger, garlic, salt, and red pepper flakes, blended with sesame oil and olive oil. This dressing can be made in under 10 minutes and stored in the refrigerator for up to a week.
When ordering Chinese takeout or dining out, it can be challenging to find keto-friendly options. It is recommended to choose proteins and dishes without hidden carbs and to be cautious of sauces that may be high in sugar. It is best to avoid fried foods and opt for steamed or stir-fried vegetables instead. Baked salmon is often a good option, as it is typically seasoned without a sauce. At a buffet, boiled or steamed shrimp, crawfish, or crab legs are carb-free and rich in protein.
Some keto-friendly salad dressing options beyond plain oil and vinegar include Italian dressing, honey mustard, balsamic vinaigrette, ranch, poppy seed, Caesar, and blue cheese dressing. These dressings can be made at home to ensure they fit within the keto diet guidelines.
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Snacking on keto
Snacking on a keto diet can be challenging, as many popular snack foods are high in carbohydrates. However, with some planning, there are plenty of delicious and nutritious keto-friendly snacks to choose from. Here are some ideas to keep you satisfied and on track with your keto diet:
Nuts and Nut Butter
Nuts are a convenient and tasty keto snack option. They are loaded with heart-healthy fats and may improve insulin sensitivity and increase satiety, aiding in weight loss. Macadamia nuts, pecans, and other lower-carb nuts are ideal for keto. Just remember to watch your portion sizes, as nuts still contain carbohydrates. A 2-tablespoon serving of peanut butter has 16 grams of fat and 7 grams of carbs, making it a keto-friendly choice as well. Try pairing nut butter with raw carrots or celery sticks for a satisfying snack.
Avocados
Avocados are a keto-friendly fruit, offering 8.5 grams of carbs and 7 grams of fiber per 100 grams. They are also packed with essential vitamins and potassium. Enjoy half an avocado as a snack or blend it with unsweetened almond milk for a creamy frozen treat.
Berries
Small amounts of berries, such as raspberries, blackberries, and strawberries, are suitable for a keto diet due to their lower carbohydrate content. However, be cautious with blueberries, as their carbs can add up quickly. For a decadent treat, top your berries with heavy whipping cream—just avoid adding any sugar or sweeteners.
Vegetables and Dips
Vegetable sticks, such as celery, cucumber, radishes, and carrots (in moderation), are excellent low-carb snack options. Pair them with dips like cream cheese, sour cream, or a savory high-fat dipping sauce. You can also try steamed greens like bok choy or Chinese broccoli, seasoned with oil, salt, and pepper.
Keto Sushi Rolls
Keto sushi rolls are a quick and nutrient-rich snack option. Use nori seaweed sheets and fill them with chopped veggies and fish or smoked fish. Avocado, bell pepper, and cucumber are great vegetable options. For added fat content, include cream cheese or a spicy peanut sauce without added sweeteners.
Mini Frittatas or Egg Muffins
Mini frittatas, also known as egg muffins, are easy to prepare and customizable. Simply beat eggs in a bowl, season with salt and pepper, and bake in a muffin pan. These snacks are high in protein and fat, making them perfect for a keto diet.
Salads in Parmesan Cups
Create edible salad cups by heating grated Parmesan cheese on a parchment-lined baking pan until melted and lightly browned. Let them cool, and they'll form crispy cups. Fill these cups with your favorite greens, roasted pumpkin seeds or pistachios, and a dressing of your choice. For extra protein, add chopped chicken or smoked salmon.
Remember, while snacking can help tide you over between meals, ideally, you shouldn't feel the need to snack too frequently on a keto diet. If you do snack, ensure your choices are balanced, with high amounts of healthy fats, moderate protein, and very few carbs.
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Frequently asked questions
Yes, you can eat Chinese food while on a keto diet, but you will need to be mindful of the dishes you choose and the sauces they contain.
Many Chinese dishes are made with noodles, rice, starchy sauces, and battered and fried meats, which are all high in carbs. It's important to check the menu in advance and choose dishes that are low in carbs and high in fats and protein.
Yes, there are several Chinese dishes that are keto-friendly. Hot and sour soup, Kung Pao shrimp (without the rice or noodles), steamed greens like bok choy and Chinese broccoli, and roast pork and duck are all good options.
Avoid dishes that are high in carbs, such as fried foods and those with heavy or sweet sauces. Be mindful of portion sizes and try to choose dishes that are steamed or stir-fried with healthy cooking oils.
Ask for sauces to be served on the side, choose dishes that are steamed or stir-fried, and replace rice with low-carb alternatives like cauliflower rice or extra vegetables. Look for dishes from the Sichuan region, as they tend to be lower in sugar and carbs.
