Chinese Food And Keto: What's Approved?

Chinese food is often not keto-friendly due to its reliance on rice, noodles, deep-fried foods, and sauces made with corn starch. However, there are still ways to enjoy Chinese cuisine while adhering to a keto diet. The key is to be mindful of the ingredients and make smart substitutions.

When ordering Chinese food, it's best to avoid rice and noodles, breaded or fried foods, and thick sauces. Instead, opt for steamed or grilled meats and low-carb vegetables. Soy sauce is generally keto-friendly, but use it sparingly as it contains carbs.

Some keto-friendly Chinese dishes include beef with broccoli, kung pao chicken or shrimp, egg foo young, hot and sour soup, and steamed or boiled seafood. When dining at a Chinese buffet, fill your plate with steamed or stir-fried vegetables and proteins, avoiding the starchy and sugary options.

If you're cooking at home, you can easily make keto-friendly Chinese dishes by using cauliflower rice, shirataki noodles, or zucchini noodles instead of rice or wheat noodles. You can also use a cornstarch substitute, such as xanthan gum, in sauces and breading.

So, while Chinese food can be challenging for those on a keto diet, with careful choices and modifications, it is possible to enjoy a delicious Chinese meal while staying within your macros.

Keto-friendly Chinese dishes

Chinese food is often loaded with rice, noodles, and sugary sauces, which are not keto-approved. However, there are several Chinese dishes that can be made keto-friendly with a few simple substitutions. Here are some tips and specific dishes to look out for when ordering Chinese food or cooking at home while on a keto diet:

Tips for ordering keto-friendly Chinese food:

• Avoid rice and noodle-based dishes.
• Stay away from breaded and fried foods, such as sweet and sour chicken.
• Choose steamed or grilled meats and vegetables instead.
• Opt for thin, light sauces or no sauce at all. Avoid thick, sugary sauces like sweet and sour sauce, duck sauce, and plum sauce.
• Check menus ahead of time to understand the ingredients and macros.
• Consider a Chinese buffet, where you can easily see how the food is cooked and control your portions.
• Beef and broccoli: A classic Chinese dish that can be made keto-friendly by asking for no starchy sauce.
• Chicken and broccoli: A similar dish to beef and broccoli but with a lighter protein option.
• Egg foo young: A Chinese omelette with eggs, bean sprouts, cabbage, and onions, often served with a starchy gravy. Ask for the gravy to be omitted or served on the side.
• Moo shu pork: A stir-fry with sliced pork, scrambled eggs, and vegetables in a light sauce. It is typically served with rice, but you can replace it with cauliflower rice or extra vegetables.
• Kung pao shrimp or chicken: A spicy stir-fry with bell peppers, chiles, and peanuts. Ask for a thinner, less starchy sauce to reduce carbs.
• Hot and sour soup: A savoury, spicy, and tangy soup with broth, mushrooms, tofu, bamboo shoots, and egg ribbons. Ask about the thickener used to ensure it is keto-friendly.
• Baked salmon: A Chinese buffet staple that is usually seasoned and not served with sauce.
• Pork belly: A fatty cut of pork that is typically crispy on the outside and juicy on the inside. Ask if it is tossed in a sauce or sugary glaze, and request it fried without additions if so.
• Stir-fried vegetables: Opt for stir-fried dishes with vegetables or protein, and flavour with soy sauce or plain.
• Steamed or boiled seafood: Many Chinese buffets offer boiled or steamed shrimp, crawfish, crab legs, and other seafood options that are carb-free and rich in protein.
• Peking duck: This dish is usually seasoned with a few spices and has a crispy skin. Order it with steamed vegetables for a low-carb option.
• Chop suey: Similar to moo shu pork, this dish features stir-fried meat, eggs, and vegetables in a light sauce. Ask for no rice or noodles, and extra vegetables if possible.
• Steamed greens: Steaming is a common cooking method in Chinese cuisine. Try steamed bok choy or Chinese broccoli with oil, salt, and pepper for a simple, low-carb option.

Chinese foods to avoid on keto

Chinese cuisine is typically centred around savoury carbs like noodles and rice, so it can be tricky to navigate a Chinese menu while sticking to a keto diet. Here are some types of Chinese dishes that are best avoided if you're trying to stay in ketosis:

• General Tso's chicken and other breaded meats
• Fried noodle dishes like chow mein
• Sweet sauces like duck sauce, plum sauce, and sweet and sour sauce
• Fried rice and white rice
• Thick, sugary sauces like hoisin sauce and coconut chicken sauce
• Breaded and fried meats like butterfly shrimp and sweet and sour chicken
• Thick soups that use cornstarch as a thickener

When ordering Chinese food, it's a good idea to ask about the ingredients used in your dish. Many sauces, for example, contain added sugars or starches as thickening agents, which can add extra carbs to your meal.

Keto Chinese food substitutions

When ordering Chinese food, it is important to be mindful of hidden carbs in sauces and soups. Here are some tips and tricks to enjoy Chinese food while staying keto:

Avoid Rice and Noodles

Opt for zucchini noodles, riced cauliflower, shredded cabbage, or extra steamed vegetables instead. These alternatives provide a similar texture and flavour to regular noodles and rice while being low in carbs and keto-friendly.

Choose Proteins Wisely

Go for boiled or steamed seafood, such as shrimp, crawfish, or crab legs, which are carb-free and rich in protein. Pork belly is another excellent choice, but remember to ask for no sauce or glaze, as these often contain sugar.

Steer Clear of Breaded and Fried Foods

Popular Chinese dishes like sweet and sour chicken use breadings made with flour, which are high in carbs. Instead, opt for grilled or steamed meats and vegetables.

Avoid Thick, Sugary Sauces

Thick and sweet sauces, such as sweet and sour sauce, duck sauce, and plum sauce, are often loaded with sugar and starch. Ask for sauces on the side or opt for thinner, less starchy sauces. You can also make your own sauces using keto-friendly ingredients like peanut butter, coconut milk, and curry paste.

Be Mindful of Soy

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, which is also high in sodium. A healthier alternative to soy sauce is coconut aminos, derived from the sap of the coconut palm, which has a similar flavour.

Order Stir-Fries and Steamed Dishes

When in doubt, opt for stir-fried dishes with plenty of vegetables and protein. Ask for no sauce or a lighter version, as these can be high in carbs. Steamed dishes, such as steamed fish and vegetables, are also excellent choices, as they are naturally low in carbs.

Check Menus Ahead of Time

Checking menus in advance allows you to understand the ingredients in each dish and make more informed choices. This is especially helpful when trying to stick to a keto diet.

Consider a Chinese Buffet

Buffets offer a great way to see how foods are cooked and whether they contain added rice, noodles, or sugary sauces. This can help you make more informed choices and stick to your keto diet.

Keto Chinese food: eating whole foods

Navigating Chinese cuisine while on a keto diet can be challenging, but with careful choices and some modifications, you can still enjoy your favourite Chinese dishes. The key is to focus on whole foods and avoid sauces, breading, and starchy sides that are high in carbs. Here are some tips and tricks to help you make keto-friendly choices when ordering Chinese food or cooking at home.

Understanding Keto Chinese Food

Chinese cuisine is often not considered keto-friendly due to the prevalence of rice, noodles, deep-fried foods, and sauces made with cornstarch, all of which are high in carbs. However, Chinese restaurants also offer a variety of fresh ingredients and cooking methods that can align with a keto diet. The trick is to know what to look for and how to make smart substitutions.

Ordering Keto Chinese Food

When ordering Chinese food, whether at a restaurant or through takeout, keep the following tips in mind:

• Avoid rice and noodles. These ingredients are commonly used as fillers and can quickly add carbs to your meal.
• 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 often contain sugar or thickeners like cornstarch, which are not keto-friendly.
• Be cautious with soy products. While many soy-based ingredients are low in carbs, some individuals may be sensitive to them. This includes tofu and soy sauce.
• Order à la carte. Many restaurants will provide plain steamed meats and vegetables on request, allowing you to keep things simple and avoid complex dishes with hidden carbs.
• Check menus ahead of time. Reviewing menus in advance helps you understand the ingredients used and make more informed choices.
• Consider a Chinese buffet. Buffets offer a variety of options, making it easier to find keto-friendly dishes and control portion sizes.

Keto-Friendly Chinese Food Options

Now that you know what to avoid, let's explore some keto-friendly Chinese food options:

• Pork belly: Ensure this fatty cut of pork is not served with any sauces or glazes that may add carbs.
• Egg foo young: This Chinese omelette typically contains eggs, vegetables, and meat. Ask for it without the starchy gravy to keep it keto-friendly.
• Peking duck: Seasoned with spices and cooked to perfection, Peking duck is a delicious choice. Enjoy it with steamed vegetables for a low-carb meal.
• Steamed or grilled meats: Plain steamed or grilled meats are naturally keto-friendly, so feel free to indulge.
• Steamed vegetables: Opt for low-carb vegetables like broccoli or green beans, and don't be afraid to ask for butter or oil on the side for added fat and satiety.
• Stir-fry: Some restaurants will stir-fry plain meats and veggies to order, allowing you to customise your meal.
• Lettuce wraps: Instead of rice, ask for your meats or veggies to be wrapped in lettuce for a low-carb alternative.
• Chow mein: While typically made with noodles, you can request stir-fry instead to reduce carbs.
• Fried rice: Rice is not keto-friendly, so either ask for it to be omitted or substituted with steamed low-carb veggies.
• Starchy vegetables: Avoid corn and peas, and use lower-carb veggies like broccoli or cauliflower instead.
• Thick, sugary sauces: These often contain added thickeners like cornstarch. Ask for sauces on the side or omit them altogether.
• Wontons, dumplings, egg rolls, and spring rolls: These options usually contain flours and starches that are difficult to omit.

Keto Chinese Food Recipes

If you're feeling adventurous, try making your own keto-friendly Chinese food at home. Here are some tips and recipe ideas:

• Use cauliflower rice or shirataki noodles as substitutes for rice or wheat-based noodles.
• For a cornstarch substitute in sauces and breading, try xanthan gum, a keto-friendly thickener.
• Experiment with recipes like keto-friendly cauliflower fried rice, egg drop soup, beef and broccoli stir-fry, and keto orange chicken.
• Make your own pork belly, Mongolian beef, Asian turkey meatballs, and vegetable stir-fry to satisfy your cravings.

While Chinese cuisine can be challenging for those on a keto diet, it is possible to make smart choices and modifications. By focusing on whole foods, avoiding sauces and breading, and being mindful of hidden carbs, you can enjoy delicious Chinese meals while staying true to your keto journey. Remember to do your research, ask questions when dining out, and get creative in the kitchen!

How to order keto Chinese food

Planning and Preparation

If you're eating out at a Chinese restaurant, it's a good idea to plan ahead. Check the restaurant's website for nutritional information, and if it's not available, don't be afraid to call ahead and ask about low-carb options and substitutions.

Ask the Right Questions

When you're at the restaurant, don't be shy about asking your server about the ingredients in your meal. Ask if cornstarch is used in the dish, if it can be left out, and if the sauce contains sugar or cornstarch. You can also ask for suggestions for low-carb options.

Foods to Avoid

As a general rule, it's best to avoid fried and breaded foods, rice, noodles, and sauces. These foods are typically high in carbs and can quickly exceed your daily limit.

Recommended Keto Chinese Food Options

• Steamed or stir-fried protein (beef, chicken, shrimp) with vegetables (broccoli, zucchini, green beans, bok choy, bell peppers)
• Lettuce wraps with a variety of veggies and protein
• Egg drop soup (ask if it contains cornstarch)
• Stir-fries with veggies and protein, but no cornstarch
• Thin and savory sauces in small amounts
• Hot and sour soup (with xanthan gum as a thickener instead of starch)
• Lean meats and veggies in sauces made with vinegar, garlic, or soy
• Baked or steamed seafood
• Moo shu pork (without rice)
• Boiled or steamed seafood
• Sautéed green beans
• Chicken and broccoli
• Steamed vegetables (bok choy, Chinese broccoli)
• Kung pao chicken or shrimp
• Egg foo young (a Chinese omelet with veggies and optional protein)
• Baked salmon

Home Cooking

If you're unsure about eating out, you can always prepare keto-friendly Chinese food at home. Use cauliflower rice instead of regular rice, and opt for veggie noodles or make your own using zucchini, cucumber, eggplant, spaghetti squash, or kelp.

You can also make your own sauces using ingredients like coconut milk, peanut butter, curry paste, sugar-free Thai chili sauce, soy sauce, fresh ginger, minced garlic, apple cider vinegar, and keto-friendly sweeteners.

Frequently asked questions