Ordering Chinese Food On Keto: What You Need To Know

Ordering Chinese food while on a keto diet can be challenging, as the cuisine typically includes rice, noodles, deep-fried foods, and sauces made with cornstarch—all of which are high in carbs. However, with careful choices and some modifications, it is possible to enjoy Chinese food without sacrificing your keto lifestyle. Here are some tips and menu options to help you navigate the Chinese buffet or takeout menu while staying keto-friendly:

- Avoid rice and noodles. Avoid other starchy sides.

- Steer clear of breaded and fried foods, such as sweet and sour chicken.

- Opt for steamed or stir-fried dishes with plain meats and vegetables.

- Choose thin and light sauces over thick, sugary sauces. Ask for sauces on the side or omit them altogether.

- Check menus ahead of time to understand the ingredients and macros of your order.

- Consider a Chinese buffet to have more control over your selections.

- Look for keto-friendly proteins like steamed or boiled seafood, beef with broccoli, and pork belly (without sauce or glaze).

- Enjoy low-carb vegetables like steamed broccoli, stir-fried mushrooms, and sautéed green beans.

- Go for keto-friendly appetizers like egg drop soup and hot and sour soup, but be mindful of thickeners like cornstarch.

- Wrap your proteins and veggies in lettuce instead of rice or noodles.

- Avoid soy-based sauces and tofu if you are sensitive to soy.

How to order keto-friendly Chinese food

Ordering keto-friendly Chinese food can be challenging due to the high-carb nature of many Chinese dishes, but it is possible to make choices that align with a keto diet. Here are some tips to help you navigate the menu and make informed decisions:

• Avoid rice and noodles: These ingredients are commonly used in Chinese cuisine to create volume in dishes. Look for menu items that do not include rice or noodles, or ask for them to be omitted.
• Steer clear of breaded and fried foods: Dishes like sweet and sour chicken use flour-based breadings that are high in carbs.
• Avoid thick sauces and gravies: These usually contain sugar or starch-based thickeners like cornstarch, which are not keto-friendly.
• Be cautious with soy products: While many soy-based ingredients are low in carbs, you may want to avoid them if you are sensitive to soy. This includes tofu and soy sauce.
• Order à la carte: Many restaurants will provide plain steamed meats and vegetables on request. If you're overwhelmed by the menu, keep it simple and order individual items.
• Check menus ahead of time: Checking menus in advance is the safest way to understand the available options and make informed choices.
• Consider a Chinese buffet: Buffets offer a variety of options, making it easier to find keto-friendly choices and see how the food is cooked.

Now, let's explore some specific keto-friendly Chinese food options:

• Beef with broccoli: This dish is made with stir-fried beef, broccoli, and a brown sauce. Ask for light sauce or get the sauce on the side to control the carb intake.
• Egg foo young: This is a Chinese omelette with eggs, bean sprouts, cabbage, and onions. You can also add protein like shrimp, chicken, pork, or beef. Ask for the starchy gravy to be omitted.
• Kung Pao Chicken or Shrimp: This dish typically includes bell peppers, chiles, and peanuts, along with your choice of protein. Request a thinner, less starchy sauce to reduce carbs.
• Hot and Sour Soup: This soup is a blend of broth, spices, mushrooms, and tofu with a tangy flavour. Ensure the restaurant uses a keto-friendly thickener.
• Pork Belly: Pork belly is a fatty cut of pork that is typically crispy on the outside and tender on the inside. Ensure it is not glazed or coated in a sugary sauce.
• Stir-fried or steamed vegetables: Opt for stir-fried or steamed vegetables like broccoli, bok choy, or green beans. Avoid thick, sugary sauces and opt for lighter options like soy sauce.
• Peking Duck: This dish offers a crispy skin and a strong, meaty flavour. Order it with steamed vegetables for a low-carb meal.
• Seafood: Go for boiled or steamed seafood options like shrimp, crawfish, or crab legs. These are carb-free and rich in protein.
• Chicken and Broccoli: A classic dish made with stir-fried broccoli and chicken. Ask for it without carrots or other high-carb vegetables.
• Steamed tofu with mixed vegetables: Tofu is a low-carb source of nutrients like iron, calcium, and zinc. You can ask the restaurant to fry the tofu for added flavour, although this will increase the calorie count.

What to avoid when ordering Chinese food on keto

When ordering Chinese food on keto, it's best to avoid dishes with thick, sugary sauces, as well as breaded and fried foods. Here's a detailed list of what to avoid:

• Roast Duck – usually served with a sugary sauce
• Brown sauce – contains sugars and starches
• Thick soups – often contain cornstarch as a thickener
• Breaded meats – the breading is high in carbs
• Sticky sauce – typically made with sugar, honey, and/or corn starch
• Sweet and Sour Sauce – contains high amounts of sugar
• General Tso's Chicken – the dark red, thick, and sweet sauce is loaded with sugar and starch
• Coconut Shrimp and Coconut Chicken – the thick, white sauce is high in carbs
• Rice and noodles – these are high in carbs and should be avoided or substituted
• Corn and peas – use lower-carb vegetables as substitutes
• Wontons, dumplings, egg rolls, and spring rolls – these contain flours and starches that are difficult to omit
• Thick, sugary sauces – these often contain added thickeners like cornstarch
• Soy sauce – while low-carb, it's high in sodium and contains gluten and soy; consider coconut aminos as a healthier alternative

Remember, when in doubt, opt for plain steamed or grilled meats and vegetables, and always check menus ahead of time to make an informed decision.

Keto Chinese food recipes to make at home

Crispy Five Spice Wings

Ingredients: chicken wings, avocado oil, Chinese five-spice powder, ghee, salt, fresh ground pepper, and jalapeño.

This low-carb appetizer is simple to make and will keep your guests happy.

Keto Egg Drop Soup

Ingredients: eggs, broth, and a keto-friendly thickener like xanthan gum.

This soup is an easy choice for a keto meal. It can be made by simply combining eggs and broth, with the option of adding chopped scallions.

Beef and Broccoli Stir Fry

Ingredients: beef, broccoli, baking soda, and sauce.

This classic Chinese takeout dish can be made at home by stir-frying beef and broccoli in a light sauce.

Keto Orange Chicken

Ingredients: chicken, flour, and sauce.

This dish features a naturally crispy and gluten-free coating on the chicken, without the use of flour.

Pork Belly

Ingredients: pork belly, sauce, and sides of choice.

This fatty cut of pork is best served without any sauces or glazes. It can be paired with steamed vegetables for a low-carb meal.

Asian Turkey Meatballs

Ingredients: ground turkey or pork, egg, almond flour, cilantro, red chili pepper, fish sauce, ginger, butter or green leaf lettuce, and green tomato chutney.

These meatballs can be served as an appetizer or main course. They can be enjoyed with cauliflower rice and a tasty dipping sauce.

Vegetable Stir Fry

Ingredients: shrimp, chicken, beef, pork, zucchini, summer squash, broccoli, cauliflower, cabbage, mushrooms, bean sprouts, soy sauce, grated ginger, crushed garlic, fresh chili, crushed peanuts, red pepper flakes, and sesame oil.

This versatile dish can be made with whatever keto-friendly ingredients you have on hand. Simply stir-fry your choice of meats and low-carb vegetables in oil for a delicious and healthy meal.

Best keto Chinese food options at restaurants

Ordering keto-friendly Chinese food can be challenging due to the high presence of rice, noodles, and sugary sauces in many dishes. However, with careful choices and some adjustments, you can still enjoy a delicious Chinese meal while sticking to your keto diet. Here are some of the best keto Chinese food options available at restaurants:

Steamed or Stir-Fried Meats and Green Vegetables

When dining out, opt for steamed or stir-fried meats such as beef, chicken, or pork. Avoid breaded or fried options, as these are often high in carbs. Pair your protein with green vegetables like broccoli, bok choy, green beans, or Chinese broccoli. Steaming and stir-frying are common cooking methods in Chinese cuisine, so you'll have plenty of options to choose from.

Egg Foo Young (with Modifications)

Egg foo young is a Chinese omelette filled with vegetables like cabbage, bean sprouts, and onions, and you can also add your choice of protein. Just remember to ask for it without the starchy gravy that usually accompanies it, as this will increase the carb count.

Peking Duck

Peking duck is a fancy yet keto-friendly option. It is typically seasoned with a few spices and cooked to perfection, resulting in crispy skin and tender meat. Order it with steamed vegetables on the side for a naturally low-carb meal.

Hot and Sour Soup

Hot and sour soup is a comforting and flavourful option. It typically includes broth, spices, mushrooms, tofu, vinegar, and sometimes egg ribbons. While some restaurants may use cornstarch as a thickener, it is usually used sparingly in this soup, keeping it low-carb.

Kung Pao Chicken or Shrimp

Kung Pao Chicken or Shrimp is a spicy and savoury dish that you can customise to your preference. It typically includes a mix of bell peppers, chiles, and peanuts, and you can choose from various proteins. Remember to ask for a thinner, less starchy sauce to keep it keto-friendly.

Moo Shu Pork

Moo Shu Pork is a stir-fried dish with sliced pork, scrambled eggs, and vegetables, usually cabbage and mushrooms, in a light sauce. Simply ask for it without the rice or noodles that typically accompany it, or replace them with riced cauliflower or extra vegetables.

Steamed or Boiled Seafood

Many Chinese buffets offer boiled or steamed seafood options like shrimp, crawfish, crab legs, and prawns. These are carb-free and rich in protein. Enjoy them with steamed or stir-fried vegetables for a well-rounded keto meal.

Baked Salmon

Baked salmon is a healthy and keto-friendly option often found at Chinese buffets. It is typically seasoned with traditional Chinese spices and is an excellent source of protein and omega-3 fatty acids. Just be sure to check that it isn't glazed with a sugary sauce.

Stir-Fried Mushrooms

Stir-fried mushrooms are a common find at Chinese buffets, and they're perfect for keto dieters. Mushrooms are low in calories and carbs, so load up on them, but stick to a reasonable portion size as the brown sauce may contain cornstarch.

Lettuce Wraps

Ask for your chosen protein and vegetables to be served in a lettuce wrap instead of rice. This option allows you to enjoy the flavours of Chinese cuisine without the carbs from rice or noodles.

Ordering Tips:

• Avoid rice, noodles, and thick, sugary sauces.
• Steamed, stir-fried, and grilled options are usually safer choices.
• Check menus ahead of time to make more informed decisions.
• Consider a Chinese buffet to have more control over your selections.

Tips to keep your Chinese takeout keto-friendly

Ordering keto-friendly Chinese food can be challenging due to the high-carb ingredients commonly used in Chinese cuisine. Here are some tips to help you navigate the menu and make informed choices:

• Avoid rice and noodles: These ingredients are often used to create volume in Chinese dishes. Look for menu items that do not include rice or noodles, or ask for them to be omitted.
• Steer clear of breaded and fried foods: Dishes like sweet and sour chicken use flour-based breadings that are high in carbs.
• Avoid thick sauces and gravies: These usually contain sugar or thickeners like cornstarch, which are not keto-friendly. Opt for lighter sauces or ask for the sauce to be served on the side.
• Be cautious with soy products: While many soy-based ingredients are low-carb, you may want to avoid them if you are sensitive to soy. This includes tofu and soy sauce.
• Order à la carte: Many restaurants will provide plain steamed meats and vegetables on request. If you're overwhelmed by the menu, keep it simple and order individual items à la carte.
• Check menus in advance: Checking the menu beforehand is the safest way to understand the ingredients in your order and make informed choices.
• Consider a Chinese buffet: Buffets offer a variety of options, making it easier to find keto-friendly dishes and see how the food is cooked. You can also control portion sizes at a buffet.
• Customise your order: Don't be afraid to make special requests. Ask for steamed or grilled meats and vegetables without sauces or breading. You can also request low-carb vegetables like broccoli or green beans.
• Choose seafood carefully: Seafood can be a good option, but avoid breaded or sauced options. Opt for steamed or boiled seafood, which is typically carb-free.
• Beware of starchy vegetables: Avoid starchy vegetables like corn and peas. Opt for low-carb alternatives like broccoli, green beans, or cauliflower.
• Be mindful of portion sizes: Even if you choose keto-friendly options, remember to practise portion control to stay within your daily macro budget and avoid overeating.

Frequently asked questions