Madeleine Hull
Chinese food is often loaded with high-carb ingredients such as rice, noodles, and sugary sauces, making it challenging to include in a keto diet. However, with thoughtful choices and customizations, it is possible to enjoy Chinese cuisine while staying true to your keto lifestyle. Navigating a Chinese menu requires being mindful of hidden carbohydrates and opting for low-carb, high-protein options. This involves choosing plain meats and vegetables, avoiding fried foods, and being cautious with sauces. Steamed dishes are a good alternative, and you can add healthy fats like olive oil to your meal. Some keto-friendly Chinese dishes include hot and sour soup, Kung Pao shrimp without rice or noodles, and steamed vegetables with protein.
| Characteristics | Values |
|---|---|
| Carbohydrates | Chinese food is typically centered around carbs like noodles and rice, but keto dieters can opt for low-carb alternatives like cauliflower rice, zucchini noodles, or request modifications to lower carb content. |
| Proteins | Chinese buffets often offer boiled or steamed seafood like shrimp, crawfish, and crab legs, which are rich in protein and carb-free. Other protein options include roast pork, roast duck, and crispy-skin pork belly. |
| Sauces | Many Chinese sauces are high in sugar and carbs, so keto dieters should be cautious. Soy sauce, sugar-free Thai chili sauce, and peanut sauce made with coconut milk and peanut butter are some keto-friendly options. |
| Drinks | Traditional bubble teas, iced tea with syrup, and fruit juices are not keto-friendly. Plain or sparkling water and unsweetened tea are better choices. |
| Vegetables | Steamed or stir-fried vegetables are good keto options. Carrots and corn should be avoided due to their high carb content. |
| Preparation | Chinese food can be made keto-friendly by making thoughtful choices and modifications. It's essential to learn beforehand which options are lowest in carbs and to customize orders accordingly. |
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What You'll Learn
Keto-friendly Chinese dishes
While many Chinese dishes are high in carbs, there are several keto-friendly options to choose from. Here are some tips and dishes to help you stick to your keto diet while enjoying delicious Chinese cuisine:
Tips for Ordering Keto-Friendly Chinese Food:
- Choose proteins and dishes without hidden carbs.
- Avoid sugary sauces and starchy sides like rice and noodles.
- Opt for steamed, grilled, or sautéed meats and vegetables instead of fried options.
- Build your own stir-fry with keto-friendly ingredients and sauces like soy sauce and hot sauce.
- Replace rice with keto-friendly alternatives like riced cauliflower or shredded cabbage.
- Egg Foo Young: A Chinese omelet filled with vegetables and your choice of meat. It's typically low in carbs and a great option at Chinese buffets.
- Egg Drop Soup: A simple combination of eggs, broth, and a keto-friendly thickener like xanthan gum. Avoid restaurant versions that may contain cornstarch.
- Moo Shu Pork: A stir-fried dish with sliced pork, scrambled eggs, and vegetables in a light sauce. Make it keto-friendly by skipping the rice and making the sauce from scratch.
- Stir-Fried Mushrooms: Whole or halved mushrooms stir-fried in a savory brown sauce. Mushrooms are low in carbs and calories, but watch your portion size as the sauce may contain cornstarch.
- Sautéed Green Beans: Simple yet tasty, these beans are often served with garlic and keto-friendly proteins like boiled shrimp or baked fish.
- Chicken and Broccoli: A stir-fried dish with water-velveted chicken pieces and broccoli, sometimes including additional vegetables.
- Aromatic Duck: This dish features crispy-skinned duck with a strong, meaty flavor. Enjoy it with steamed vegetables instead of pancakes or other high-carb sides.
- Kung Pao Shrimp: A spicy stir-fry with shrimp, peanuts, bell peppers, and chilies. Decline the rice or noodles that typically accompany this dish.
- Lettuce Cups: A DIY option where you fill lettuce leaves with sautéed chicken, vegetables, scallions, and a splash of soy sauce.
- Beef with Broccoli: A classic Chinese dish that can be made keto-friendly by avoiding sauces and fried options.
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Chinese sauces and keto
Chinese food can be keto-friendly, but it's important to be cautious about the sauces used in many dishes. Many Chinese sauces are thickened with cornstarch, which adds carbs, and they often contain sugar as well. When ordering Chinese food, it's best to choose simple proteins and steamed vegetables, and ask for any sauces on the side. Good protein choices include boiled or steamed shrimp, crawfish, crab legs, and roast pork or duck. For vegetables, steamed Asian broccoli or mustard greens, bok choy, and Chinese broccoli are all low-carb options. If you want to add a sauce, soy sauce is a good keto-friendly option, and you can also bring your own olive oil to add healthy fats to your meal.
When it comes to takeout dishes, Beef and Broccoli is a relatively keto-friendly option, but it's important to watch the sauce. You can also order Teriyaki Chicken without the sauce, or Mushroom Chicken, which can be made keto-friendly at home by using high-fibre shirataki noodles instead of regular noodles. Moo Shu Pork is another good choice, as it's typically made with a light sauce, and you can easily avoid the rice it's served with.
If you're looking for keto-friendly Chinese sauces, there are some options available. A keto brown sauce can be made by simmering beef broth, soy sauce, a brown sweetener, fish sauce, and sesame oil, and then adding a zero-carb thickener like xanthan gum. This sauce can be used as a dressing or with a Spring Roll in a Bowl.
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Chinese takeout on keto
Chinese food is usually centred around starchy, savoury carbs like noodles and rice. However, this doesn't mean you have to give up your favourite Chinese dishes to stay on the keto diet. You can still enjoy Chinese food by making a few thoughtful changes to the staple ingredients.
When ordering Chinese takeout, it's important to be mindful of hidden carbohydrates in sauces, seasonings, and grains. Many Chinese dishes are made with noodles, rice, starchy and sugary sauces, or battered and fried meats that can be high in carbs. To stay keto, opt for steamed foods or ask for sauces on the side. You can also request modifications to lower the net carbs, such as replacing rice with cauliflower, broccoli, or mushrooms.
When it comes to protein, roast pork, roast duck, and crispy-skin pork belly are good choices. For vegetarians, mushrooms are a savoury, low-carb option. Just be mindful of the sauce, as some varieties can be high in sugar and carbs. You can ask for steamed versions of dishes and add your own soy sauce, which fits within ketogenic diet guidelines.
If you're craving noodles, there are keto-friendly alternatives like zucchini noodles or shiritaki ramen noodles. These noodles are made from spiralized zucchini, providing a low-carb option that can be soft and chewy or crispy, depending on your preference.
Lastly, remember to be mindful of your drink choices. Traditional bubble teas, iced tea sweetened with syrup, and fruit juices can interfere with ketosis. Instead, opt for plain or sparkling water, or enjoy a cup of green or black tea, which have zero carbs.
By making informed choices and requesting modifications when needed, you can enjoy delicious Chinese takeout while staying true to your keto lifestyle.
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Customising Chinese dishes for keto
Chinese food is often loaded with carbs, from rice and noodles to starchy sauces and sugary drinks. However, with a few simple modifications, you can still enjoy your favourite Chinese dishes while adhering to a keto diet. Here are some tips for customising Chinese cuisine to fit within a keto framework:
- Choose proteins and vegetables: Opt for dishes that feature meat and seafood as their main components. For example, roast pork, roast duck, and crispy-skin pork belly are excellent choices. Just be mindful of any sugary sauces or glazes that might accompany these proteins.
- Customise your order: Request modifications to reduce the carb count. For instance, ask for white rice to be replaced with low-carb alternatives like cauliflower rice, broccoli, or mushrooms. You can also skip the rice entirely and opt for sauteed or steamed vegetables instead.
- Be wary of sauces: Many Chinese sauces are high in sugar and hidden carbohydrates. Ask for sauces on the side, or choose dishes without sauces. You can always add your own keto-friendly sauces at home, such as soy sauce, sugar-free Thai chilli sauce, or peanut sauce made with coconut milk and peanut butter.
- Avoid fried foods: Fried meats and vegetables can add unnecessary carbs and unhealthy fats. Instead, opt for steamed, boiled, or stir-fried options.
- Drink wisely: Stay away from sugary drinks like bubble tea, sweetened iced tea, and fruit juices. Green tea, black tea, and plain or sparkling water are better choices, as they have zero carbs.
- Make it at home: Preparing Chinese dishes at home gives you more control over ingredients and cooking methods. Try making keto-friendly versions of your favourite Chinese dishes, like egg foo young (a Chinese omelette with vegetables and meat), egg drop soup, or mushroom chicken.
- Check the menu in advance: Before visiting a Chinese restaurant, take a look at their menu online. This will allow you to plan your order and make more informed decisions about customising your meal to fit your keto diet.
Remember, the key to successful keto customisations is being mindful of hidden carbohydrates and making thoughtful choices. With a few simple adjustments, you can enjoy delicious Chinese cuisine while staying true to your keto lifestyle.
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Chinese keto recipes to make at home
While Chinese food can be challenging to include in a keto diet due to its often high carbohydrate content, there are several keto-friendly Chinese dishes that can be made at home. Here are some recipes to try:
Crispy Duck
A Chinese staple, this recipe is simple and keto-friendly. Place duck breasts in a dry skillet to achieve the crispiest results. You can then shred the duck and serve it with shredded cucumber and spring onion. You can even make keto-friendly mini pancakes to go with it!
Egg Foo Young
This is a Chinese omelet filled with vegetables like cabbage, bean sprouts, and onions. You can also add meats such as beef, pork, chicken, or shrimp. It is typically low in carbs as it is made with eggs, vegetables, and meat fillings, as well as the oil used for frying.
Moo Shu Pork
A stir-fried dish featuring sliced pork, scrambled eggs, and vegetables, typically cabbage and mushrooms, in a light sauce. When making this dish at home, you can control the carb count by preparing the sauce from scratch and avoiding rice.
Beef and Broccoli
This classic Chinese dish can be made keto-friendly by stir-frying beef and broccoli in a light, low-carb sauce.
Kung Pao Shrimp
A stir-fry made with shrimp, peanuts, bell peppers, and chilies in a spicy sauce. It is a great keto option as long as you avoid the rice or noodles it is typically served with.
Asian Beef Lettuce Cups
A keto-friendly twist on a Chinese classic, this dish uses lettuce cups instead of carb-heavy wrappers.
Zero Carb Egg Drop Soup
A simple and tasty option for a keto diet, this soup can be made with a broth base and eggs. You can also add vegetables like bamboo shoots, mushrooms, and tofu.
Steamed Greens
Steam low-carb vegetables like bok choy or Chinese broccoli with oil, salt, and pepper for a simple and healthy side dish.
Sweet and Sour Chicken
A popular Chinese takeout dish, this can be made at home with keto-friendly ingredients.
Asian Meatballs
These meatballs are made with ground beef and packed with flavor. They can be dipped in a tasty sauce for added flavor.
Chinese Qiezi He
This keto appetizer or snack features eggplant slices forming buns for ground pork burgers. You can also use chicken or beef and dip them into a flavorful sauce.
When making keto-friendly Chinese food at home, it is important to avoid high-carb ingredients such as rice, noodles, sugary sauces, and battered or fried foods. Instead, opt for plain meats and vegetables, and use healthy cooking methods like steaming and stir-frying.
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Frequently asked questions
Many Chinese dishes are loaded with carbs, but there are still keto-friendly options to choose from. For example, steamed greens like bok choy or Chinese broccoli with oil, salt, and pepper are a simple, low-carb option. Hot and sour soup, like egg drop soup, is another keto-friendly option, but be mindful of restaurant versions that may be thickened with carb-containing cornstarch. You can avoid this by making the dish at home. Kung pao shrimp is also a great option as long as you decline the rice or noodles it's typically served with.
Chinese cuisine often includes large quantities of rice, wheat-based noodles, deep-fried foods dredged with flour, and thick, sugary sauces made with cornstarch—all of which are high in carbs. When ordering, ask for sauces on the side or omitted altogether. Avoid dishes like wontons, dumplings, egg rolls, and spring rolls, which contain flours and starches that are difficult to omit.
Navigating a Chinese menu while on keto can be challenging, but it's not impossible. Here are some tips:
- Check the menu in advance and look for plain meats and veggies.
- Request modifications to lower the net carbs, such as replacing rice with cauliflower, broccoli, or mushrooms.
- Be mindful of portion sizes, especially when eating out with others.
- Choose steamed foods, but be cautious of unhealthy cooking oils.
