Chinese Brown Sauce: Is It Keto-Friendly?

Chinese brown sauce is a staple in many stir-fry dishes, but is it keto-friendly? The answer is a bit complicated. While the sauce is low in calories, it often contains sugar and cornstarch, which can bump up the carb count. A typical serving of two tablespoons can have around 10g of net carbs. However, there are ways to make a keto-friendly version by substituting sugar with a low-carb sweetener and using a thickener like xanthan gum instead of cornstarch. With these simple swaps, you can still enjoy the savory flavor of Chinese brown sauce while sticking to your keto diet.

Is Chinese brown sauce healthy?

Chinese brown sauce is a popular flavorful sauce used in Chinese takeout. The main ingredients are soy sauce, rice wine, sugar, oyster sauce, and a meat-based broth. Other ingredients often found in the sauce are cornstarch (to thicken the sauce), fresh garlic and ginger, and some spices like pepper, chilli, and sesame oil.

Due to the nature of the recipe, nutritional values vary. However, two tablespoons can contain around 10g of net carbs because of the sugar and thickener content.

A healthier alternative to the traditional Chinese brown sauce is a keto brown sauce. This version is low-carb and sugar-free. It typically contains beef broth, soy sauce, brown sweetener, fish sauce, and sesame oil.

Another healthier option is a vegan brown sauce, which is low in fat and calories and can be made gluten-free. This version contains vegetable broth, low-sodium soy sauce, rice vinegar, maple syrup, sesame oil, red pepper flakes, smoked paprika, cornstarch, vegetable oil, fresh garlic, and ginger.

When ordering Chinese takeout, you can also request the sauce on the side to control the amount you consume. This can be a healthier option as it saves calories and allows you to taste the flavours of the food without it being covered in sauce.

How to make keto Chinese brown sauce

Chinese brown sauce is typically used to thicken stir-fry sauces and add a savoury flavour. It is usually made with beef stock or beef broth, but you can also use chicken broth or stock.

To make a keto-friendly Chinese brown sauce, you will need to substitute some of the typical ingredients with low-carb alternatives. Here is a recipe you can try:

Ingredients:

• 1/4 cup beef broth (or chicken broth)
• 1/4 cup soy sauce (or tamari for a gluten-free option)
• 1/4 cup brown sweetener (e.g. Lakanto)
• 1/4 cup fish sauce
• 1/4 cup sesame oil
• 1/2 teaspoon xanthan gum

Method:

• Add the beef broth, soy sauce, brown sweetener, fish sauce, and sesame oil to a small saucepan.
• Bring the mixture to a boil, then reduce to a simmer.
• Slowly whisk in the xanthan gum.
• Continue to cook for a few minutes, then remove from the heat and let cool.
• Store the sauce in an airtight container in the fridge.

This keto Chinese brown sauce can be used in a variety of dishes, such as stir-fries with chicken, shrimp, or vegetables, or as a dressing for spring rolls or low-carb noodles.

Variations:

• For a spicier sauce, add some chilli sauce, hot sauce, or red pepper flakes.
• For extra flavour, add some grated or minced ginger or garlic.
• To make the sauce thicker, add a touch of wine or a little more xanthan gum.

Enjoy experimenting with this recipe and adjusting it to your taste preferences!

What to order at a Chinese restaurant when on keto

Chinese food is often loaded with carbs from rice, noodles, and sugary sauces, as well as battered and fried proteins. However, with a few tweaks, it is possible to enjoy Chinese cuisine while adhering to a keto diet. Here are some tips on what to order at a Chinese restaurant when you're on keto:

Choose the Right Restaurant

The type of Chinese restaurant you choose can make a big difference. A small takeout chain shop will likely have dishes that contain more sugar than a family-owned restaurant that sticks to more traditional meals. Buffets and hot pot restaurants are also great options for keto dieters because you can select your ingredients and control portions.

Navigate the Menu Wisely

When ordering, remember that the key is to avoid thick, sugary sauces, breaded meats, and dishes with noodles or rice. Instead, opt for steamed or stir-fried dishes with a light sauce on the side. Here are some specific dish recommendations:

• Egg foo young: This is a Chinese omelet filled with vegetables like cabbage, bean sprouts, and onions. You can also add proteins like beef, pork, chicken, or shrimp.
• Boiled or steamed seafood: Opt for shrimp, crawfish, or crab legs, which are carb-free and rich in protein. Pair them with steamed or stir-fried vegetables.
• Moo shu pork: This dish features sliced pork, scrambled eggs, and vegetables in a light sauce, typically served with rice. Simply skip the rice or replace it with a keto-friendly alternative.
• Beef and broccoli or chicken and broccoli: These classic Chinese dishes are made by stir-frying beef or chicken with broccoli in a light sauce. While the meat may be marinated in a cornstarch slurry, it still has fewer carbs than other breaded options.
• Stir-fried mushrooms: Mushrooms are low in calories and carbs, but stick to a small portion as the brown sauce may contain cornstarch.
• Sautéed green beans: Depending on the restaurant, these may be served with sauce or simply sautéed in oil with garlic.
• Steamed vegetables: Try steamed greens like bok choy or Chinese broccoli with oil, salt, and pepper for a simple, low-carb option.
• Hot and sour soup: This soup starts with a base of broth and egg and can include bamboo shoots, mushrooms, tofu, vinegar, and spices. Avoid restaurant versions, which may be thickened with cornstarch.
• Kung pao shrimp or chicken: This stir-fry can be made with shrimp or chicken, peanuts, bell peppers, and chilies in a spicy sauce. Just decline the rice or noodles that typically accompany it.
• Chop suey: Similar to moo shu pork, chop suey features stir-fried meat, eggs, and vegetables in a light sauce, often served over rice or noodles. Request extra vegetables instead of the rice or noodles.
• Baked salmon: This is a common dish at Chinese buffets, and it's usually seasoned without sauce.

Customize Your Order

When in doubt, remember that you can always customize your order. Opt for steamed meats and green vegetables and ask for garlic sauce, soy sauce, or vinegar on the side. Avoid breaded and fried options, and be cautious of thick, sweet sauces, which are likely to be high in sugar and starch.

Other Asian Options

If you're looking for more variety, Japanese and Vietnamese restaurants also offer keto-friendly options. At a Japanese restaurant, go for sashimi (but skip the seaweed, which often has added sugars), miso soup, or shabu-shabu (thin slices of beef with vegetables in a broth). At a Vietnamese restaurant, order pho without noodles and add extra bean sprouts, or choose a beef dish without the sweet sauce.

What foods to avoid when eating keto at a Chinese restaurant

Chinese brown sauce is typically not keto-friendly, as it contains sugar and a thickener, which can amount to around 10g of net carbs per two-tablespoon serving. However, there are keto-friendly versions of the sauce that are sugar-free and use a zero-carb thickener like xanthan gum.

• Roast duck – this often comes with a sugary sauce.
• Brown sauce – this typically contains sugars and starches.
• Thick soups – these usually contain cornstarch as a thickener.
• Breaded meats – the breading is high in carbs.
• Sticky sauce – this is usually made with sugar, honey, and/or corn starch.
• Rice and noodles – these are high in carbs and should be avoided.
• Thick, sugary sauces – these are usually high in carbs, so opt for thinner, more transparent sauces instead.
• Sweet and sour sauce – this often has a lot of sugar and starch.
• General Tso's chicken – this is usually loaded with sugar and starch.
• Coconut shrimp and coconut chicken – these are often served with a thick, white sauce that is high in carbs.
• Starchy vegetables – be mindful of the types of vegetables you choose, as some, like carrots, have a higher carb content than others.

In general, it's best to avoid sauces with a gravy-like consistency and chopped-up meat, as these often contain sugar and starch. Instead, opt for steamed meats and green vegetables, and use sauces like garlic sauce, soy sauce, and vinegar, which are keto-friendly.

What ingredients to use when making keto Chinese food at home

Chinese food is often not keto-friendly due to its use of rice, wheat-based noodles, deep-fried foods, and sauces made with cornstarch. However, with a few simple substitutions, it is possible to make keto-friendly Chinese food at home. Here are some tips and ingredients to use:

Sauces

When making sauces, it is important to avoid sugar and thickeners as these can add carbs. Instead, use alternatives such as beef broth, soy sauce (or tamari), brown sweetener, fish sauce, and sesame oil. You can thicken the sauce with xanthan gum, a zero-carb thickener with no flavour.

Stir-fries

Stir-fries are a great option for a keto-friendly Chinese meal. Use meats such as chicken, shrimp, beef, or pork, and low-carb vegetables like zucchini, summer squash, broccoli, cauliflower, cabbage, mushrooms, or bean sprouts. For flavour, add ingredients such as soy sauce, grated ginger, crushed garlic, fresh chilli, crushed peanuts, red pepper flakes, and sesame oil.

Egg Drop Soup

This is a simple and keto-friendly dish to make at home. Simply combine eggs, broth, and a keto-friendly thickener like xanthan gum.

Meats

When choosing meats, opt for unbreaded and unsauced options. Good choices include pork belly, steamed or grilled meats, and boiled or steamed seafood. If you're feeling fancy, try making Peking duck, which is only seasoned with a few spices and has a crispy skin.

Vegetables

Steamed vegetables are a common and keto-friendly option in Chinese cooking. Try steaming greens like bok choy or Chinese broccoli with oil, salt, and pepper. You can also use cabbage in place of noodles in stir-fries.

Other Dishes

There are several other keto-friendly Chinese dishes you can make at home, including beef and broccoli, chicken and broccoli, crispy five-spice wings, Asian beef lettuce cups, and low-carb cauliflower fried rice.

Remember, when making keto-friendly Chinese food at home, it's important to avoid rice, noodles, thick and sugary sauces, and breaded or water-velveted meats. With some creativity and the right ingredients, you can enjoy delicious and keto-friendly Chinese food!

Frequently asked questions