Keto Chinese Food: Beef And Veggies, Good Or Bad?

Chinese food is often not keto-friendly due to its high-carb ingredients such as rice, noodles, and sugary sauces. However, there are ways to make it work with a keto diet. When ordering beef and mixed vegetables from a Chinese restaurant, it is important to be mindful of the ingredients and make adjustments to stay within your macros.

Beef and mixed vegetables can be a keto-friendly option if you avoid the rice or noodles that typically accompany the dish. Ask for extra vegetables instead, such as bok choy or broccoli. Request that the sauce be served on the side, as it may contain cornstarch or other thickeners that add carbs. Opt for a lighter sauce, such as lobster or brown sauce, and be cautious of sweet and sour sauces.

When dining out, consider ordering off the diet menu, which some Chinese restaurants offer. You can also ask your server about your dietary restrictions and request steamed or grilled meat and vegetables without sauce.

If you're cooking at home, you have more control over the ingredients. Use a keto-friendly thickener like xanthan gum instead of cornstarch in your sauce. Bake or stir-fry your beef and vegetables with healthy oils and spices, and add low-carb vegetables like broccoli or green beans.

Beef with mixed Chinese vegetables is a keto option

If you're on a keto diet, it can be challenging to eat at Chinese restaurants or order Chinese takeout because the cuisine is often laden with sauces, coated in flour, and served with high-carb rice or noodles. However, with some careful ordering and customisation, you can still enjoy a delicious Chinese meal that fits within your keto diet.

One option that can work for keto dieters is beef with mixed Chinese vegetables. This dish typically includes beef, stir-fried with a variety of vegetables, such as snow peas, bok choy, mushrooms, green onions, and water chestnuts. By leaving out the rice and paying attention to the sauce used, you can make this dish keto-friendly.

When ordering beef with mixed Chinese vegetables, ask for no rice and specify that you want a keto-friendly sauce. A thinner, more transparent sauce is usually a better choice than a thick, gravy-like sauce, as the latter often contains sugar and starch. You can also ask for the sauce to be served on the side, so you can control the amount added to your dish.

According to Carb Manager, one serving of Hy-vee Chinese Beef With Vegetables contains 16g total carbs, 14g net carbs, 9g fat, 9g protein, and 180 calories. However, keep in mind that carb counts can vary between restaurants, so it's always a good idea to inquire about the ingredients and ask for any necessary modifications.

If you're cooking at home, you have even more control over the ingredients and can ensure your beef with mixed Chinese vegetables is keto-friendly. Simply stir-fry your choice of beef and low-carb vegetables in oil and add flavour with soy sauce, grated ginger, crushed garlic, fresh chilli, crushed peanuts, red pepper flakes, or sesame oil.

Avoid thick, sugary sauces

When ordering Chinese food, it's important to be mindful of the sauces, as many of them are thickened with cornstarch and loaded with sugar. Here are some tips to avoid thick, sugary sauces while enjoying Chinese food on a keto diet:

• Opt for thinner, more translucent sauces: As a general rule, the thicker and sweeter a sauce is, the higher its carb count tends to be. Go for lighter sauces like garlic sauce, soy sauce, or vinegar. These options typically have fewer carbs and are keto-friendly.
• Steer clear of sugary sauces: Some of the most common sugary sauces in Chinese cuisine include sweet and sour sauce, General Tso's sauce, and the thick, white sauce used in coconut shrimp and chicken dishes. These sauces can quickly add a significant amount of carbs to your meal.
• Customize your order: When dining out, don't be afraid to customize your order. Request that your dish be made without sauce or ask for the sauce to be served on the side. You can also bring your own keto-friendly sauce, such as a small bottle of olive oil, to add to your meal.
• Choose steamed dishes: Opting for steamed meats and vegetables is a great way to enjoy Chinese food without the worry of hidden carbs. Steamed dishes are often served without thick sauces and can be paired with keto-friendly condiments like soy sauce.
• Cook at home: Cooking Chinese food at home gives you complete control over the ingredients and sauces used. You can find keto-friendly Chinese recipes online or experiment with your own low-carb versions of your favourite dishes.
• Familiarize yourself with Chinese cuisine: Knowing the types of sauces commonly used in Chinese dishes can help you make more informed choices. For example, hoisin, oyster, plum, duck, and sweet and sour sauces are often high in sugar. Understanding these sauce varieties can guide your ordering decisions.

Remember, when following a keto diet, it's crucial to monitor your carbohydrate intake and make informed choices about the sauces and ingredients in your food. By following these tips, you can enjoy Chinese cuisine while adhering to your keto diet guidelines.

Avoid breaded and water-velveted meats

Breaded and fried meats are common in Chinese cuisine, especially in dishes like General Tso's chicken, butterfly shrimp, and sweet and sour chicken. These dishes are too high in carbs to be considered keto-friendly due to their thick breading and sugary sauces.

When dining out, it is advisable to avoid water-velveted meats if they have been marinated in cornstarch rather than baking soda. Cornstarch adds carbs to the dish, while baking soda does not.

Velveting is a Chinese cooking technique that involves marinating meat in a mixture of salt, liquid, and cornstarch before flash-frying it in oil. This process tenderizes the meat and creates a barrier that prevents moisture loss during cooking, resulting in juicy and tender meat. While velveting improves the texture and taste of the meat, it also adds carbs, making it less suitable for keto dieters.

To maintain a keto diet, it is recommended to choose proteins and dishes without hidden carbs and to be cautious of sauces high in sugar. Instead of breaded and water-velveted meats, opt for boiled or steamed seafood, egg drop soup, or stir-fried dishes with vegetables and keto-friendly proteins like boiled shrimp or baked fish.

By avoiding breaded and water-velveted meats, you can enjoy Chinese cuisine while adhering to your keto diet and reaping the benefits of a low-carb, high-fat diet.

Customise your order to ensure no hidden carbs

Customising your order is a great way to ensure no hidden carbs make their way into your meal. Here are some tips to help you navigate the menu and make informed choices:

Ask for Customisations

When ordering, don't be afraid to ask for adjustments to your meal. You can request that certain ingredients be left out or ask for extra vegetables instead of rice or noodles. For example, you could order a stir-fry without the rice and sauce or ask for double vegetables instead. If you're unsure about the sauce, ask for it to be served on the side so you can control the amount you add to your meal.

Choose the Right Dishes

Some dishes are easier to customise than others. Steamed or stir-fried dishes are often a good choice as they typically have less sugar and starch. Go for protein-based options like egg foo young (a Chinese omelette with vegetables) or steamed seafood. Vegetable-centric dishes are also a good option, but be mindful of starchy vegetables like potatoes, green peas, and corn.

Avoid High-Carb Options

Certain dishes and ingredients are more likely to be loaded with carbs and sugar. Breaded meats, such as General Tso's chicken, noodles (chow mein, lo mein, etc.), rice, wontons, and duck sauce are all high in carbs. Sweet and sour dishes, sesame chicken, and orange chicken are also difficult to make low-carb.

Familiarise Yourself with Chinese Cuisine

The more you know about Chinese dishes, the better equipped you'll be to make low-carb choices. Research common Chinese dishes and how to customise them. For example, Moo shi is a dish with meat, vegetables, and eggs rolled in a pancake. To make it low-carb, simply hold the pancakes and sauce.

Order Off the Diet Menu

Many Chinese restaurants now offer a diet menu for health-conscious diners. Don't be afraid to ask for this menu and make your selections from there. These dishes are often more customisable and cater to specific dietary needs.

Inform Your Server About Your Dietary Restrictions

Let your server know that you're following a strict low-carb or ketogenic diet. They may be able to suggest appropriate dishes or advise the kitchen on any necessary adjustments. If you have a gluten allergy, be sure to mention this as well, as it will help eliminate potential hidden carbs.

Choose the Right Restaurant

When dining out, opt for a restaurant that offers a build-your-own stir-fry bar, a hibachi grill, or Mongolian barbecue. This way, you can control the ingredients in your meal and avoid hidden carbs.

Remember, the key to customising your order is to be proactive and informed. Don't be afraid to ask questions, make special requests, and choose dishes that align with your dietary needs.

Prepare homemade keto Chinese food

Preparing keto-friendly Chinese food at home is a great way to enjoy the flavours of China while sticking to your low-carb diet. Here are some tips and recipes to get you started:

Tips for making keto Chinese food:

• Use low-carb thickeners like xanthan gum instead of cornstarch.
• Choose proteins and vegetables without hidden carbs.
• Avoid sugary and starchy sauces.
• Use alternatives like zucchini noodles, riced cauliflower, or shredded cabbage instead of rice or noodles.
• Avoid breaded and fried meats.
• Use baking soda instead of cornstarch for velveting meat.
• Season with soy sauce, hot sauce, vinegar, or spices like ginger and garlic.

Keto Chinese Recipes:

Appetizers:

• Asian Meatball Lettuce Wraps: Ground turkey or pork meatballs with Asian spices and lettuce cups.
• Keto Eggplant Burgers: Ground pork burgers with eggplant slices as buns.
• Crispy Five Spice Wings: Chicken wings seasoned with Chinese five spice powder.

Stir-Fries:

• Ginger and Garlic Bok Choy Stir Fry: Bok choy stir-fried with garlic and ginger.
• Quick Ground Beef Stir Fry: Ground beef with bell peppers, tomatoes, onion, garlic, and cilantro.
• Chicken and Shrimp Stir Fry: Chicken and shrimp with broccoli and Asian spices.
• Asian Beef Lettuce Cups: Ground beef with Asian spices served in lettuce cups.

Entrees:

• Marinated Grilled Flank Steak: Grilled flank steak with a soy sauce and spice marinade.
• Crispy Ginger Pork with Broccoli: Pan-fried pork chops with a ginger and garlic sauce and broccoli.
• Keto Sweet and Sour Chicken: Chicken thighs in a sweet and sour sauce, served with cauliflower rice.

Soups:

• Zero Carb Egg Drop Soup: Eggs, broth, and xanthan gum.
• Low Carb Beef Noodle Soup: Beef soup with bean sprouts, Thai basil, and shirataki noodles.

With these tips and recipes, you can enjoy delicious keto Chinese food at home without sacrificing your low-carb diet!

Frequently asked questions