Milly Gaines
Chinese cuisine is often associated with high-carb ingredients, but it is possible to find keto-friendly options that fit within the diet's low-carb, high-fat, and high-protein framework. The key is to navigate the menu wisely and make smart substitutions to avoid hidden carbohydrates in sauces, seasonings, rice, and noodles. This involves opting for plain steamed meats and vegetables, customising orders, and being mindful of portion sizes. With these considerations in mind, let's explore the world of keto-friendly Chinese takeaway options.
| Characteristics | Values |
|---|---|
| Carbohydrates | Chinese dishes are often loaded with carbs in the form of noodles, rice, starchy sauces, and fried meats |
| Keto-friendly options | Plain meats and vegetables, steamed foods, stir-fry, lettuce wraps, hot and sour soup, Kung Pao shrimp or chicken, baked salmon, tea smoked/BBQ duck, beef with broccoli, black pepper chicken, egg foo yong, moo shu, chicken on a stick, pepper steak, chicken with broccoli |
| Sauces | Avoid thick sauces and gravies that may contain sugar or thickeners like cornstarch; soy sauce is generally keto-friendly but may be avoided if sensitive |
| Dining out tips | Check the menu in advance, choose a Chinese buffet to have more control over your options, practice portion control, opt for diet soda instead of sugary drinks |
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What You'll Learn
Keto-friendly Chinese food options
Chinese cuisine often contains high-carb ingredients, but it is possible to find keto-friendly options that are low in carbs and high in fats and protein. Here are some tips and suggestions for keto-friendly Chinese food options:
Tips for Ordering Keto-Friendly Chinese Food:
- Avoid thick sauces and gravies as they usually contain sugar or thickeners like cornstarch that are not keto-friendly.
- Watch out for hidden carbohydrates in sauces, seasonings, grains, and noodles. Request modifications to reduce net carbs if needed.
- Choose plain meats and steamed vegetables whenever possible, and avoid rice and noodles.
- Check the menu in advance to identify keto-friendly options and understand the ingredients used.
- Consider dining at a Chinese buffet, where it is easier to see how foods are cooked and to avoid dishes with added rice, noodles, or sugary sauces.
- Be mindful of portion sizes, especially when dining with others, as it can help reduce carb intake.
- Tea smoked/BBQ duck without the accompanying pancakes
- Dry-fried green beans and mixed vegetables
- Rib tips on black bean sauce, salt and pepper ribs, or chicken wings without sauce
- Baked or steamed salmon or other fish in a light sauce with ginger and green onions
- Beef with broccoli, but watch out for the sugary sauce
- Hunan combo stir fry with cabbage, broccoli, onions, and bell peppers served with shrimp, beef, or chicken
- Kung pao shrimp or chicken without rice or noodles
- Chop suey with extra vegetables and sauce on the side
- Egg foo young (an egg, vegetable, and meat dish) with the starchy gravy omitted
- Peking duck, a fancy yet low-carb option with a crispy skin, served with steamed vegetables
- Steamed or grilled plain meats and vegetables
- Stir-fry with plain meats and vegetables of your choice
- Lettuce wraps instead of rice, filled with meats or vegetables
- Hot and sour soup or egg drop soup, but be aware that some versions may contain flour
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Customising your order to reduce net carbs
Chinese cuisine often contains high-carb ingredients, but you can still find keto-friendly options. Here are some tips to customise your order and reduce net carbs:
Firstly, look for plain meats and vegetables. Steamed or grilled meats without any sauces or glazes are good options, as are steamed vegetables. You can ask for a side of butter or oil to add more fat to your meal. If you want to include a sauce, soy sauce is a keto-friendly option. However, be mindful that many Chinese dishes are cooked with oils high in omega-6, which can increase the risk of heart disease.
When ordering, ask for no rice or noodles, and avoid fried foods. Request extra vegetables instead of carbohydrates. You can also replace rice with low-carb alternatives like cauliflower, broccoli, or mushrooms. If you want to include some sauce, ask for it on the side so you can control the portion.
Some keto-friendly dish options include steamed greens like bok choy or Chinese broccoli, tea smoked/BBQ duck, beef with broccoli, and hot and sour soup. Baked salmon is another excellent choice, as it is typically seasoned without sauce, and you can choose your portion size.
Remember to check menus ahead of time to understand the ingredients in your order better. You can also consider dining at a Chinese buffet, where it's easier to see how foods are cooked and whether they contain added carbohydrates.
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Dishes to avoid on a keto diet
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The main objective of this diet is to transition the body's metabolism into a metabolic state called ketosis, where fat becomes the primary source of energy instead of carbohydrates.
- Grains and starchy foods such as wheat, rice, corn, and oats, which are rich in carbohydrates.
- Processed meats like bacon and sausage are allowed on keto but are not the best for your heart and may increase your risk of certain types of cancer.
- Starchy vegetables such as mashed or riced cauliflower.
- Flavored or sweetened dairy products such as flavored yogurt, milk, and cottage cheese, which can add to your carb count.
- Chinese dishes that are loaded with noodles, rice, starchy and sugary sauces, or battered and fried meats that can pack on the carbs.
- Condiments such as ketchup, BBQ sauce, and sweet dressings, which often contain sugars and starches that can quickly add up and disrupt ketosis.
- Partially hydrogenated oils commonly found in margarine, which can have negative effects on heart health and contribute to inflammation.
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How to stay in ketosis while eating out
Eating out while on a keto diet can be challenging, especially when navigating a menu with limited low-carb options. Here are some tips to stay in ketosis while enjoying a meal out:
Choose the Right Restaurant
Firstly, consider the cuisine and the restaurant's ability to accommodate dietary restrictions. Chinese food, for example, tends to be high in carbs due to the presence of noodles, rice, and sugary sauces. However, some keto-friendly options include steamed greens like bok choy or Chinese broccoli, hot and sour soups (without cornstarch), and protein dishes like Kung Pao shrimp or chicken (without the rice or noodles). Tea-smoked/BBQ duck (without the pancakes) and beef with broccoli (without the sauce) are also good choices.
Be Mindful of Hidden Carbs
When ordering, be mindful of hidden carbs and sugary sauces. Opt for grilled, baked, or steamed protein and vegetable options instead of fried or breaded items. Ask for sauces and dressings on the side, and choose simple preparations with olive oil and vinegar instead of creamy or sugary sauces.
Plan Your Meal Ahead
If possible, check the restaurant's menu online beforehand to identify keto-friendly options. You can also eat a keto-friendly meal before going out, so you don't have to worry about limited choices and can enjoy a smaller, healthier option at the restaurant.
Exercise and Fasting
Exercise plays a crucial role in staying in ketosis. Aim for regular exercise, at least three times a week for half an hour or more. If you consume extra carbs on a particular day, increase your exercise to help burn them off. Additionally, consider incorporating intermittent fasting into your routine, as short fasts can help induce ketosis.
Consult Professionals
Before committing to a ketogenic diet, consult your doctor to discuss potential side effects and ensure it is safe for you. Ketosis can have side effects like dehydration, vascular damage, nausea, and headaches. Monitoring your blood can also help you understand your body's response to the diet.
Remember, the key to staying in ketosis while eating out is being mindful of your choices, opting for low-carb options, and balancing your overall diet and exercise routine.
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Keto Chinese food recipes
Chinese food is often loaded with carbs, from the rice and noodles to the sugar-laden sauces. However, there are ways to adapt Chinese dishes to fit a keto diet. The key is to opt for dishes with plenty of vegetables and protein, and to avoid anything battered, fried, or smothered in a starchy sauce.
When eating out, it can be tricky to find keto-friendly Chinese food, and you may need to ask for certain dishes to be adapted, for example, by swapping rice or noodles for extra vegetables. Takeaway dishes that are likely to be more keto-friendly include tea-smoked/BBQ duck (without the pancakes), beef with broccoli (without the sauce), steamed vegetables with teriyaki chicken (without the sauce), and hot and sour soup.
If you're cooking at home, you have more control over the ingredients and can adapt recipes to be more keto-compliant. For example, you can replace sugar with keto-friendly sweeteners such as monk fruit or Swerve, use toasted sesame seed oil for a distinct Chinese flavour without the carbs, and thicken sauces with arrowroot powder instead of xanthan gum.
- Beef and Broccoli: Thinly slice steak, pan-sear, and toss with stir-fried broccoli in a savoury sauce.
- Sesame Chicken Stir Fry: Combine sliced chicken and zucchini with a rich Asian sauce.
- Sesame Shrimp Skewers: A quick and easy keto and gluten-free dish.
- Chicken Bok Choy Stir Fry: A unique and tasty 20-minute recipe.
- Asian Chicken Zoodles: Tender sesame chicken served with zucchini noodles.
- Hot and Sour Soup: A simple, tasty, and keto-friendly soup that can be made at home without cornstarch.
- Egg Foo Yong: A low-carb alternative to General Tso's chicken, with only 3g net carbs per serving.
- Teriyaki Chicken: Shredded chicken in a homemade teriyaki sauce with gluten-free soy sauce.
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Frequently asked questions
Some keto-friendly Chinese takeaway dishes include steamed or grilled meats, steamed vegetables, stir-fry, lettuce wraps, hot and sour soup, egg drop soup, Kung Pao shrimp or chicken, and baked salmon.
Thick sauces, gravies, rice, and noodles are high in carbs and should be avoided. Some soy-based ingredients, such as tofu and soy sauce, are low in carbs but may be unsuitable for those sensitive to soy.
Yes, HuHot is a restaurant that allows customers to pick their own sauce combos. Tea smoked/BBQ duck, dry-fried green beans, and mixed vegetables with protein are also keto-friendly options.
Check the menu in advance to identify keto-friendly options and watch out for hidden carbohydrates in sauces and seasonings. Request modifications, such as replacing rice with cauliflower, broccoli, or mushrooms, or omitting sauces altogether.
