Leena Watts
The Ketogenic Diet is a low-carbohydrate method of eating that helps people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. Many people who follow this diet wonder if they can eat dim sum, a Chinese dish that is often breaded, wrapped, fried, or sauced. While it may be challenging to find keto-friendly options at dim sum restaurants, it is possible to make keto-friendly choices by opting for steamed vegetables, roasted pork belly without sauce, or tofu skin rolls. Some people also choose to eat a keto meal before going to a dim sum restaurant and then stick to veggies and tea. Additionally, there are recipes for low-carb pork shumai dim sum and keto-friendly shrimp dim sum that can be made at home.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Options | Tofu skin rolls, steamed veggies, roasted pork belly, chicken feet, shrimp balls, pork shumai dumplings |
| Tips | Remove the wrapper, eat before going to dim sum, request sauce on the side |
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What You'll Learn
Keto-friendly Dim Sum options
The Ketogenic Diet is a low-carbohydrate method of eating. While Dim Sum is typically loaded with carbs, there are still keto-friendly options to choose from.
One option is to stick to steamed vegetables and meat. For example, Chinese broccoli without sauce, roasted pork belly without sauce, and cucumber with garlic and chilli. You could also try steamed meatballs, chicken feet, or ox tripe. If you're looking for something more filling, there's a recipe for low-carb pork shumai that uses cabbage leaves instead of wheat wrappers. Each dim sum has only 2g of carbs, and they're delicious!
If you're craving something fried, you can try making your own keto-friendly shrimp balls at home. The recipe includes shrimp, whey isolate protein powder, garlic powder, salt, sesame oil, monkfruit sweetener, egg white, white pepper, and onion powder. You can enjoy these with a mix of soy sauce and hot chili oil.
Another option for keto-friendly Dim Sum is tofu skin rolls. The wrapper is made of bean curd skin, which gets crispy when fried. The carb content may vary by restaurant, but you can always request the sauce on the side.
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Eating Dim Sum on a low-carb diet
One strategy is to focus on steamed options, which are typically lower in carbs than their fried counterparts. For example, steamed Chinese broccoli without sauce, roasted pork belly without sauce, and steamed meatballs (山竹牛肉球) are all good choices. You can also opt for dishes like chicken feet, shrimp, and asparagus, removing any breading or wrapping to reduce the carb count.
Another option is to choose dishes that use alternative wrappers or coatings. For instance, tofu skin rolls are similar to spring rolls but use bean curd skin as the wrapper, which can be steamed instead of fried. Cabbage leaves can also be used as a low-carb alternative to traditional dumpling wrappers, such as in the case of pork shumai. By using cabbage leaves and fillings with garlic, ginger, scallions, soy sauce, and sesame oil, you can create a delicious low-carb dim sum experience.
When it comes to sauces, it's best to opt for simpler options like soy sauce or hot chili oil. Broth-based sauces can also be a good choice, but it's important to request them on the side to control the amount added to your dish. Keep in mind that every dim sum restaurant will have its own unique menu, so it's always a good idea to review the options and plan your choices before ordering.
Additionally, you can recreate dim sum dishes at home with low-carb modifications. For example, you can make shrimp balls by mincing shrimp and adding whey isolate protein powder, garlic powder, salt, sesame oil, monk fruit sweetener, egg white, white pepper, and onion powder. Instead of traditional wonton wrappers, you can use low-carb alternatives like cut-da-carb to create a keto-friendly version of fried shrimp dumplings.
In summary, while dim sum may seem like a challenge on a low-carb diet, with careful selection and some creativity, you can still enjoy this delicious Chinese cuisine while staying true to your dietary goals.
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Pork Shumai: a keto-friendly Dim Sum
The Ketogenic Diet is a low-carbohydrate method of eating that helps with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. While Dim Sum is typically loaded with carbs, there are still keto-friendly options available. One such option is Pork Shumai, a delicious Chinese appetizer that is gluten-free, soy-free, starch-free, and low in carbs.
Pork Shumai is made with a blend of garlic, freshly grated ginger, scallions, soy sauce or coconut aminos, and sesame oil, which yields a unique Chinese flavor. The filling is basically a pork meatball, which can be mixed with shrimp and wrapped in wonton wrappers or cabbage leaves. Cabbage leaves can be cut into shells and even look like wheat-based dumplings. They can be steamed or fried, and paired with a dim sum dipping sauce.
To make Pork Shumai, you will need to mix all the ingredients together in a large bowl and form meatballs with the mixture. Then, shred the cabbage and roll each meatball into the cabbage. You can also cut the cabbage leaves into circles and wrap them around the meatballs. To cook the shumai, place some parchment paper over a collapsible vegetable steamer and heat water in a large wok over medium heat.
Pork Shumai is a perfect keto-friendly Dim Sum option, allowing you to enjoy the delicious flavors of Chinese cuisine while sticking to your low-carb dietary needs.
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Eating Dim Sum without the wrapper
The Ketogenic Diet is a low-carbohydrate method of eating. While it can be challenging to find keto-friendly options at dim sum restaurants, it is possible to make choices that align with the ketogenic lifestyle. The key is to avoid breaded, wrapped, or fried items and focus on steamed or roasted dishes without sauces.
One strategy is to opt for steamed or roasted meats without the wrapper. For example, you can choose roasted pork belly without the sauce or steamed meatballs (山竹牛肉球). Chicken feet and steamed ox tripe are other protein-rich options that can be part of a keto dim sum experience. By forgoing the wrapper and selecting dishes without breading or heavy sauces, you can enjoy the flavours of dim sum while adhering to your dietary preferences.
Another approach is to focus on vegetable dishes. Steamed Chinese broccoli, also known as Chinese kale, is a healthy and keto-friendly choice. You can also find shrimp and asparagus dishes, ensuring you remove any breading or coating. Simple steamed or stir-fried vegetables without sauces are often the safest options to stay within your dietary guidelines.
Some dim sum restaurants offer tofu skin rolls, which are similar to spring rolls but with a bean curd skin wrapper. While the tofu skin is a lighter option, it still contains carbohydrates. If you choose tofu skin rolls, consider requesting the sauce on the side to control the amount of sugar and carbohydrates you consume. Chrysanthemum tea, unsweetened and without milk or sugar, is a suitable beverage choice to accompany your keto dim sum meal.
Remember that menus may vary across different dim sum establishments, so it is always a good idea to inquire about specific ingredients and preparation methods. By being mindful of your selections and making adjustments when necessary, you can enjoy the delicious flavours of dim sum while maintaining your ketogenic diet.
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Keto Dim Sum recipes
The Ketogenic Diet is a low-carbohydrate method of eating. It can be challenging to find keto-friendly options when enjoying Chinese dim sum, as many dishes are breaded, wrapped, and fried. However, with some creativity and modifications, it is possible to enjoy delicious keto dim sum. Here are some ideas and recipes to get you started:
Paleo Dim Sum Shumai:
Also known as Whole30 and Keto dumplings, this dish consists of juicy meatballs wrapped in sweet cabbage leaves. To make the dumplings, start by preparing the cabbage leaves. Remove the cabbage core and place the head in a pot of cold water, bringing it to a boil. As the leaves separate, remove and set them aside to cool. For the filling, combine ground pork with your desired "pork seasonings" and mix well. Spoon about 1 tablespoon of the meat filling into each cabbage leaf wrapper, shaping it into a small cup. Gently squeeze the leaves and filling together and place them in a steamer. These dumplings can be enjoyed with a dim sum dipping sauce, making them a tasty and low-carb keto option.
Low-Carb Pork Shumai:
Another variation of the traditional dim sum dumpling, this recipe replaces wheat wrappers with cabbage, making it low-carb and gluten-free. To prepare the filling, combine ground pork with garlic, freshly grated ginger, scallions, soy sauce, and sesame oil. You can also add grated carrots to the mixture. To bind the filling, use an egg and some almond flour. Shape the filling into meatballs. Prepare the cabbage leaves by cutting them into shell shapes and boiling them. Place the filling in each cabbage leaf, forming a dumpling. These pork shumai have only 2g of carbs per serving, making them an excellent keto choice.
Keto Dumplings with Dairy-Free Dough:
For those who crave traditional dumplings, this recipe uses a keto dough that is both gluten-free and dairy-free. The filling is a simple yet tasty combination of ground pork and Nappa cabbage infused with ginger and sesame oil. To ensure tender dumplings, it is recommended to steam the filling before wrapping it in the dough. The dough should be rolled out very thin and can be pressed with a tortilla press or rolled with a rolling pin. Fry the dumplings on both sides until cooked through. This recipe allows you to enjoy the taste and texture of traditional dumplings while adhering to your keto diet.
Keto-Friendly Dim Sum Options:
When dining out for dim sum, there are still some keto-friendly options to consider. Look for steamed vegetables like Chinese broccoli or asparagus, roasted pork belly, cucumber with garlic and chili, and unsweetened teas. You can also modify certain dishes by removing the wrappers, such as steamed meatballs or shrimp dishes. Tofu skin rolls, similar to spring rolls, can be fried or steamed and may be a low-carb option depending on the sauce used. Remember that every dim sum restaurant is unique, so you may need to be creative and adaptable to find keto-friendly choices.
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Frequently asked questions
Yes, you can eat dim sum on a keto diet, but you will need to be careful about what you order as dim sum is typically breaded, wrapped, fried, or sauced, which can be high in carbohydrates. Some keto-friendly options include steamed veggies, tofu skin rolls, and meat such as pork shumai.
Some keto-friendly dim sum options include:
- Steamed veggies like Chinese broccoli
- Tofu skin rolls (request no sauce or sauce on the side)
- Pork shumai (a type of dumpling made with cabbage leaves instead of wheat wrappers)
- Steamed meatballs (山竹牛肉球 in Chinese)
- Chicken feet
- Shrimp balls
To stick to your keto diet while eating dim sum, look for steamed options and avoid anything breaded, fried, or wrapped in dough. You can also ask for no sauce or for the sauce to be served on the side. Eating a keto meal beforehand can also help you avoid carb-heavy options.
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