Madeleine Hull
Chinese food is often associated with high-carb options like noodles and rice, as well as sugary sauces and battered meats. However, it is possible to enjoy Chinese cuisine while adhering to a keto diet with careful choices and some adjustments. The ketogenic diet is a low-carbohydrate method of eating, typically restricting carb intake to 20 to 50 grams per day. When dining out, buffets and hot pot restaurants are ideal as they offer customisation and portion control. Clear soups, steamed foods, and stir-fried dishes with non-starchy vegetables and proteins are recommended. Tea, unsweetened or with stevia, is also keto-friendly.
| Characteristics | Values |
|---|---|
| Carbohydrates | 20 to 50 grams per day |
| Proteins | Plenty |
| Non-starchy vegetables | Plenty |
| Tea | Unsweetened black or green tea |
| Sauces | Light, on the side |
| Starchy foods | Avoid rice, noodles, and tortillas |
| Sugar | Avoid |
| Meat | Avoid battered and fried meat |
| Customization | Choose your own ingredients |
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What You'll Learn
Keto-friendly Chinese dishes
When ordering Chinese food, it is important to remember that most dishes are typically loaded with veggies, noodles, rice, starchy and sugary sauces, or battered and fried meats, which can pack on the carbs. However, there are several keto-friendly Chinese dishes that you can enjoy without compromising on taste.
Firstly, it is recommended to opt for a buffet or a hot pot restaurant, as you can choose what goes on your plate and practice good portion control. Most buffets will have a variety of keto-friendly options, such as crustacean stations with crab legs, crawfish, shrimp, and prawns. You can also fill your plate with steamed or stir-fried vegetables, such as broccoli, zucchini, summer squash, cauliflower, cabbage, mushrooms, and bean sprouts.
When ordering from a menu, look for clear thin soups like egg drop or miso soup, avoiding those with a thick consistency. For the main course, opt for steamed or stir-fried dishes with proteins such as beef, chicken, shrimp, or pork, and ask for no rice or noodles. You can also request light sauces or get the sauce on the side. Some keto-friendly sauce options include soy sauce, brown sauce, and lobster sauce, while thicker and sweeter sauces like hoisin or teriyaki should be avoided.
- Moo shu pork: A stir-fried dish with sliced pork, scrambled eggs, and vegetables in a light sauce. Ask for it without rice or replace it with riced cauliflower or extra veggies.
- Beef with broccoli: This dish is made with stir-fried beef, broccoli, and a brown sauce, which tends to be less sugary than thicker sauces.
- Kung pao shrimp: A stir-fry made with shrimp, peanuts, bell peppers, and chilies in a spicy sauce. Decline the rice or noodles that typically accompany this dish.
- Tea-smoked or BBQ duck: Enjoy the savoury flavour of duck without the pancakes.
- Chinese-inspired lettuce cups: Fill lettuce leaves with sautéed chicken and veggies, and finish with scallions and soy sauce.
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Navigating a Chinese menu
Choose the Right Restaurant
When following a keto diet, it is best to opt for a Chinese buffet or hot pot restaurant. Buffets offer a wider variety of options, allowing you to choose items that align with your keto diet. At a buffet, you can easily avoid high-carb dishes like noodles and rice, and select proteins and vegetables instead. Some buffets even have crustacean stations, where you can find crab legs, crawfish, shrimp, and prawns, which are carb-free and rich in protein.
Navigating the Menu
When ordering from a Chinese menu, there are a few key things to keep in mind. Firstly, avoid dishes with rice and noodles and other starchy sides. Instead, opt for steamed or stir-fried dishes with plenty of vegetables. You can also request extra vegetables as a side. Clear, thin soups like egg drop or miso are excellent low-carb choices as well.
When it comes to protein, go for dishes with beef, chicken, pork, or shrimp. Beef and broccoli is a popular keto-friendly choice, but remember to ask for light sauce or get the sauce on the side, as thicker sauces tend to be high in sugar and carbs. If you're ordering a dish with meat and vegetables, ask for it to be steamed or stir-fried without cornstarch.
Customise Your Dish
Don't be afraid to make special requests. Ask for any sauces to be served on the side so you can control the amount added to your dish. If you're at a Mongolian barbecue restaurant or a buffet with a customisable stir-fry bar, you can easily create your own keto-friendly combinations.
Drinks and Desserts
When it comes to beverages, unsweetened black or green tea is a good option. If you need a sweetener, use stevia in moderation. As for desserts, Chinese-inspired lettuce cups can be a tasty and keto-friendly treat.
Remember, the key to staying keto-friendly at a Chinese restaurant is to focus on dishes with proteins and non-starchy vegetables, while avoiding high-carb sides and sugary sauces. With some careful ordering and customisation, you can enjoy a delicious Chinese meal that fits within your keto diet.
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Chinese buffets and hot pots
When navigating a Chinese buffet, it is important to be mindful of hidden carbs. While Chinese dishes are often loaded with vegetables, they may also contain noodles, rice, starchy sauces, and battered or fried meats, which are high in carbs. Breaded and fried meat dishes, such as General Tso's chicken, butterfly shrimp, and sweet and sour chicken, are common at Chinese buffets and should be avoided. It is also advisable to stay away from thick, sugary sauces, which can significantly increase the carb count of a dish.
To stay keto-compliant at a Chinese buffet, opt for steamed or stir-fried seafood options like crab legs, crawfish, shrimp, and prawns, which are carb-free and rich in protein. Fill your plate with non-starchy vegetables like broccoli, cabbage, mushrooms, and bean sprouts. If available, baked salmon is another excellent choice, as it is typically seasoned without sauce and provides healthy fats and protein. When choosing meat dishes, go for those that focus on quality cuts of meat without the need for carb-dense sauces, such as roast duck, spare ribs, and braised beef.
Some Chinese buffets may offer grilled meats, prime rib, spicy sausage, and grilled shrimp skewers, which can be good keto options. It is also worth looking out for Mongolian barbecue restaurants or buffets with a customizable stir-fry bar, where you can create your own keto-friendly combinations.
For a truly keto-friendly dining experience, consider Chinese hot pot. This style of cooking allows diners to select their own meats, vegetables, and seafood and cook them in a pot of broth at their table. With options like pork belly, lean meats, and green vegetables, it is easy to maintain a keto diet without sacrificing flavor.
When preparing a Chinese hot pot at home, start by simmering a chicken bone broth with garlic, ginger, mushrooms, soy sauce, sesame oil, and chili paste to create a flavorful broth. Prepare your chosen meats, seafood, and low-carb vegetables, and arrange them on platters for sharing. Enjoy this communal dining experience while staying true to your keto diet!
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Customising your order
Choosing the Right Restaurant
When following a keto diet, it is beneficial to select a Chinese restaurant that offers a wide variety of options. Buffets and hot pot restaurants are ideal as they allow you to choose your own ingredients and control your portions. If you opt for a buffet, it is recommended to serve yourself rather than having a waiter serve you, as this avoids unnecessary explanations about your dietary requirements. Mongolian barbecue restaurants and those with a customisable stir-fry bar are also excellent choices, as you can create your own keto-friendly combinations.
Navigating the Menu
When ordering at a Chinese restaurant, it is essential to be mindful of hidden carbs. While Chinese cuisine offers an array of vegetables, many dishes are often accompanied by noodles, rice, starchy sauces, and battered meats. To customise your order, ask for these high-carb components to be excluded. Request extra vegetables instead, such as steamed broccoli, cauliflower, cabbage, mushrooms, or bean sprouts. If you desire a sauce, opt for lighter options like lobster sauce or brown sauce, and request it to be served on the side so you can control the amount added to your dish.
Selecting Proteins
When it comes to protein, there are several keto-friendly options available in Chinese cuisine. Steamed or stir-fried dishes with meats such as beef, chicken, shrimp, or pork are suitable choices. If you opt for stir-fried dishes, request the exclusion of cornstarch, as it is often used for frying and can add extra carbs. You can also ask for your protein to be steamed or roasted, such as roast pork or crispy-skin pork belly. If you're feeling adventurous, try crustacean options like crab legs, crawfish, shrimp, or prawns, which are carb-free and rich in protein when steamed.
Vegetarian Options
For those on a keto diet who are vegetarian, customising your order at a Chinese restaurant may seem challenging. However, there are vegetarian-friendly choices available. One option is to request a dish of steamed or stir-fried vegetables with tofu, such as mapo tofu. Another possibility is to select a mushroom-based dish, as mushrooms are relatively low in carbs. You can ask the restaurant about their fungi options and choose a variety that suits your taste and dietary needs.
Drinks
When it comes to beverages, unsweetened tea, such as black or green tea, is a suitable option on a keto diet. If you prefer your tea sweet, you can bring your own sweetener like stevia to add to your taste. It is important to note that tea derived from fruits or grains may contain carbs, so clarification from the server is recommended if you are unsure about the type of tea being served.
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Low-carb Chinese vegetables
Chinese food can be challenging for keto dieters due to the prevalence of noodles, rice, starchy sauces, and battered meats in many dishes. However, with careful choices and some customisations, it is possible to enjoy Chinese cuisine while adhering to a keto diet.
When dining out, buffets and hot pot restaurants are ideal because you can choose your ingredients and control portions. Steamed food, especially steamed vegetables or fish, is a good option. Clear thin soups, such as egg drop or miso, are also keto-friendly. If you want a stir-fry, you can request that the chef leave out the cornstarch.
When ordering from a menu, opt for dishes with proteins and non-starchy vegetables. Avoid rice, noodles, and thick, sugary sauces. You can also ask for any sauces to be served on the side. Some keto-friendly vegetables to look out for include:
- Broccoli: A non-starchy vegetable with only 4.76 grams of carbs per cup.
- Mushrooms: A 1-cup serving of white mushrooms with a light sauce has about 4.36 grams of carbs.
- Baby bok choy: With only 3.5 grams of total carbs per 100 grams, baby bok choy is a great low-carb option.
- Chinese kale: There are 4 grams of total carbs per 100 grams of cooked Chinese kale.
- Chinese celery: Longer and thinner than conventional celery, Chinese celery has a stronger flavour and only 5 grams of total carbs per 100 grams.
- Yellow chives: With only 3 grams of total carbs per 100 grams, yellow chives are a great addition to a simple stir-fry with pork.
When cooking at home, you can make keto-friendly Chinese dishes by stir-frying meats and low-carb vegetables in oil. Good vegetable options include zucchini, summer squash, broccoli, cauliflower, cabbage, mushrooms, bean sprouts, and Chinese broccoli. You can also use riced cauliflower or zucchini noodles as a substitute for rice or noodles.
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Frequently asked questions
Some keto-friendly Chinese dishes include steamed vegetables, fish, and meat, stir-fried dishes, and clear thin soups such as egg drop or miso. When ordering, opt for dishes without rice or noodles and ask for extra vegetables instead. You can also request any sauces on the side and choose lighter options such as lobster sauce or brown sauce.
When it comes to protein, you can choose from a variety of options such as shrimp, chicken, beef, pork, or eggs. Just be sure to avoid battered or fried meats and opt for steamed or stir-fried preparations instead.
Yes, there are vegetarian keto options available in Chinese cuisine. For example, you can opt for a dish with white mushrooms and a light sauce, or choose steamed vegetables like broccoli, cauliflower, cabbage, or bean sprouts.
Buffets can be great for keto dieters as they offer a variety of options to choose from. Look for items like steamed or stir-fried vegetables, crustacean stations with crab legs, crawfish, shrimp, and prawns, and baked salmon. Avoid starchy and sugary sauces, and opt for lighter sauces or ask for the sauce on the side. Remember to practise portion control and avoid overeating, even at an "all-you-can-eat" buffet.
