Chinese Food And Keto: A Tasty Combination?

Chinese food is notoriously difficult to navigate when following a keto diet. The cuisine is typically loaded with rice, noodles, sugar-laden sauces, and battered and fried meats—all of which are high in carbs. However, with careful consideration and some adjustments, it is possible to enjoy Chinese food while adhering to a keto diet.

The key to ordering keto-friendly Chinese food is to opt for plain meats and vegetables and avoid rice, noodles, and thick, sugary sauces. Steamed or boiled seafood, stir-fried dishes with vegetables or protein, and egg drop soup (without cornstarch) are good choices. When in doubt, ask for sauces on the side or omit them altogether.

Additionally, some Chinese dishes are naturally keto-friendly or can be modified to fit a keto diet. For example, beef with broccoli, kung pao chicken or shrimp, and steamed tofu with mixed vegetables are all tasty options that can be customised to reduce their carb content.

When dining out, consider visiting a Chinese buffet, which offers a variety of options and allows you to see how the food is cooked. You can also check menus ahead of time to assess the available options and make more informed choices.

In summary, while Chinese food may pose some challenges for those on a keto diet, with careful planning and adjustments, it is possible to enjoy a delicious keto-friendly Chinese meal.

Keto-friendly Chinese dishes

Chinese cuisine is often not keto-friendly due to its high-carb ingredients such as rice, noodles, deep-fried foods, and sugary sauces. However, there are still plenty of keto-friendly Chinese dishes that you can enjoy. Here are some tips and specific dishes to look out for:

Tips for Ordering Keto-Friendly Chinese Food:

• Avoid rice and noodles, which are high in carbs.
• Steer clear of breaded or fried foods, such as sweet and sour chicken.
• Avoid thick sauces and gravies that often contain sugar or cornstarch.
• Watch out for soy-based ingredients, including tofu and soy sauce, especially if you are sensitive to them.
• Order à la carte plain steamed meats and veggies if you are unsure about the menu options.
• Check menus ahead of time to understand the ingredients and macros of your order.
• Consider a Chinese buffet, where it is easier to see how foods are cooked and identify keto-friendly options.
• Pork Belly: Ensure that this fatty cut of pork is not served with any sauces or glaze, as these may be high in carbs.
• Egg Foo Young: This egg, vegetable, and meat dish is typically served with a starchy gravy, so ask to have it omitted or served on the side.
• Peking Duck: This dish is usually seasoned with a few spices and has a crispy skin. Order it with steamed veggies for a low-carb option.
• Steamed or Grilled Meats: Plain steamed or grilled meats are naturally keto-friendly.
• Steamed Vegetables: Ask for low-carb veggies like broccoli or green beans to be steamed, and add butter or oil for more fat.
• Stir-Fry: Choose plain stir-fried meats and veggies, and avoid adding sauces or gravies.
• Lettuce Wraps: Ask for meats or veggies to be served in a lettuce wrap instead of rice or noodles.
• Chow Mein: These dishes often contain noodles, so opt for stir-fry instead.
• Fried Rice: Rice is not keto-friendly, so ask for it to be omitted or substituted with steamed low-carb veggies.
• Kung Pao Chicken or Shrimp: Ask for a thinner, less starchy sauce to reduce the carb count.
• Beef with Broccoli: Ensure that this dish is served without a starchy sauce.
• Hot and Sour Soup: This soup is usually not thickened with a lot of cornstarch, but you can ask to confirm.
• Moo Shu Pork: This dish is typically served with rice or noodles, so ask for it to be omitted or substituted with low-carb options.
• Boiled or Steamed Seafood: Chinese buffets often offer boiled or steamed seafood options that are carb-free and rich in protein.
• Sautéed Green Beans: This dish is commonly found at Chinese buffets and can be a good keto-friendly option, depending on the sauce.
• Chicken and Broccoli: This dish may contain carbs from the sauce or meat preparation, so it is best to ask about these when ordering.

Remember, when dining out, it is always a good idea to ask about the ingredients and cooking methods to ensure that your choices align with your keto diet.

Chinese sauces to avoid

Chinese food can be keto-friendly, but it's important to be cautious of sauces that are high in sugar and starch. Here are some Chinese sauces that you should typically avoid if you're following a keto diet:

Hoisin Sauce

Hoisin sauce is a common Chinese condiment with a thick, dark colour and a sweet and salty flavour. It often contains sugar, starch, and sometimes even corn syrup, making it a high-carb option.

Oyster Sauce

Oyster sauce is another popular Chinese sauce made from oysters, soy sauce, and other seasonings. While it adds a savoury flavour to dishes, it can also be high in sugar and carbs, so it's best avoided on a keto diet.

Plum Sauce

Plum sauce is a sweet and tangy condiment often served with duck or pork. It's made from plums, sugar, vinegar, and spices, so it's definitely one to avoid on keto due to its high sugar content.

Sweet and Sour Sauce

Sweet and sour sauce is a bright red, thick sauce that is commonly used in Chinese cuisine. As the name suggests, it has a sweet and tangy flavour, but it's loaded with sugar and starch, making it a definite no-go for keto dieters.

Teriyaki Sauce

Teriyaki sauce is a popular choice for stir-fries and marinades, but it's not keto-friendly. It typically contains soy sauce, sugar, and other seasonings, resulting in a high-carb sauce.

General Tso's Sauce

General Tso's sauce is commonly used in Chinese dishes like chicken or shrimp. It tends to be thick, sweet, and loaded with sugar and starch, so it's best to avoid it when following a keto diet.

It's important to note that the keto-friendliness of these sauces may vary depending on the specific recipe and brand. Additionally, some alternative options or low-carb versions of these sauces may be available, allowing you to enjoy the flavours without deviating from your keto diet.

Chinese keto dishes to avoid

Chinese cuisine is often not keto-friendly due to its high-carb ingredients. Here are some Chinese dishes and ingredients that you should avoid when following a keto diet:

Rice and Noodles

Rice and wheat-based noodles are common ingredients in Chinese cuisine, but they are not keto-friendly. They add volume to dishes and are usually included in fried rice and chow mein. When ordering, ask for these ingredients to be omitted or removed from your dish.

Breaded and Fried Foods

Popular Chinese dishes like sweet and sour chicken use flour-based breadings, which are high in carbs. It is best to avoid breaded and fried foods when following a keto diet.

Thick, Sugary Sauces

Chinese cuisine often features thick sauces and gravies made with sugar or cornstarch, which are not keto-friendly. Examples include General Tso's sauce, sweet and sour sauce, and the thick white sauce used in coconut shrimp and chicken. When ordering, ask for sauces on the side or omitted altogether.

Breaded and Water-Velveted Meats

Chinese buffets often offer breaded and fried meats like General Tso's chicken, butterfly shrimp, and sweet and sour chicken. These dishes are too high in carbs for a keto diet. Also, be cautious of water-velveted meats, which are marinated in a cornstarch slurry that adds carbs.

Starchy Vegetables

Some Chinese dishes may include starchy vegetables like corn and peas. These vegetables are best replaced with lower-carb options like broccoli, green beans, or steamed greens.

Wontons, Dumplings, Egg Rolls, and Spring Rolls

These options typically contain flours and starches that are difficult to omit. They are not ideal for a keto diet due to their high carb content.

Soy-Based Ingredients

While many soy-based ingredients are low in carbs, they may not be suitable for individuals with soy sensitivities. This includes tofu and soy sauce, which is also high in sodium.

When following a keto diet, it is important to be mindful of the ingredients and sauces used in Chinese dishes. By making smart choices and substitutions, you can still enjoy Chinese cuisine while adhering to your dietary restrictions.

Chinese keto dishes to try

Chinese cuisine is often not keto-friendly due to its use of rice, noodles, deep-fried foods, and sugary sauces. However, there are plenty of delicious keto-friendly Chinese dishes to try. Here are some options to satisfy your Chinese food cravings while sticking to your keto diet:

• Beef with Broccoli: This classic dish is made with stir-fried beef, broccoli, and a brown sauce. Ask for light sauce or get it on the side to reduce carbs.
• Kung Pao Chicken or Shrimp: A flavorful mix of bell peppers, chiles, and peanuts. Ask for a light sauce to curb the carbs.
• Egg Foo Young: A Chinese omelet filled with veggies like cabbage, bean sprouts, and onions. You can also add your choice of protein.
• Baked Salmon: Seasoned with traditional Chinese spices and sometimes sprinkled with sesame seeds. Make sure it's not glazed with a sugary sauce.
• Hot and Sour Soup: A blend of broth, spices, mushrooms, tofu, vinegar, and egg ribbons. Ask about the thickener used to ensure it's keto-friendly.
• Pork Belly: A fatty cut of pork that is crispy on the outside and tender on the inside. Avoid glazes or sugary sauces.
• Moo Shu Pork: Stir-fried sliced pork, eggs, and vegetables in a light sauce. Replace the rice with riced cauliflower or extra veggies.
• Steamed or Boiled Seafood: Chinese buffets often offer crab legs, crawfish, shrimp, and prawns. Pair them with steamed or stir-fried veggies.
• Chicken and Broccoli: A lighter alternative to beef with broccoli. Avoid carrots or sauces with high carbs.
• Stir-fried Vegetables: Load up on veggies like broccoli, green beans, or bok choy. Season with oil, salt, and pepper.

When ordering Chinese food, remember to avoid rice, noodles, thick sauces, and breaded meats. Opt for steamed, grilled, or stir-fried dishes and don't be afraid to ask for customizations. Enjoy exploring these keto-friendly Chinese options!

How to order keto Chinese food

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 tips and suggestions to help you navigate the menu and make informed choices:

• Avoid rice and noodles – These ingredients are often used as fillers in Chinese dishes, so look for menu items that do not include them, or ask to omit them.
• Steer clear of breaded and fried foods – Dishes like sweet and sour chicken are typically breaded with flour and will be high in carbs.
• Beware of thick sauces and gravies – These usually contain sugar or starch-based thickeners like cornstarch, which are not keto-friendly. Ask for light sauce, no sauce, or get the sauce on the side.
• Watch out for soy-based ingredients – While many soy-based ingredients are low in carbs, you may want to avoid them if you are sensitive to soy (including tofu and soy sauce). Coconut aminos can be a good alternative to soy sauce as it is low carb and gluten-free.
• Order à la carte – If you feel overwhelmed by the menu, keep it simple and order plain steamed meats and vegetables.
• Check menus ahead of time – Checking the menu online before visiting the restaurant is the safest way to understand the ingredients in your order and their macros.
• Consider a Chinese buffet – Buffets offer a variety of options, making it easier to find keto-friendly foods and see how the dishes are cooked. Look for steamed or boiled seafood, stir-fried vegetables, and plain meats.
• Customise your order – When ordering, ask for any sauces or gravies to be left out or served on the side. You can also request specific proteins and vegetables to be added or removed from your dish.
• Choose keto-friendly proteins – Opt for proteins like beef, chicken, pork, or seafood prepared without breading or heavy sauces. For example, steamed or grilled meats without any glaze or sauce are usually keto-friendly.
• Go for low-carb vegetables – Fill up on non-starchy vegetables like broccoli, green beans, cabbage, mushrooms, and bok choy. Avoid starchy vegetables like corn and peas.
• Be cautious with soups – While egg drop soup and hot and sour soup can be good keto options, be sure to ask about the thickeners used. Avoid cornstarch and opt for keto-friendly alternatives like xanthan gum.
• Avoid sugary sauces – Stay away from sweet sauces like General Tso's, hoisin, sweet and sour, and duck sauce, as these are high in sugar and carbs.

Frequently asked questions