Chinese Food And Keto: A Match Made In Heaven?

Chinese food is often not keto-friendly due to its use of rice, noodles, deep-fried foods, and sauces made with cornstarch—all of which are high in carbs. However, with careful ordering and some knowledge of keto-friendly options, it is possible to enjoy Chinese cuisine while adhering to a ketogenic diet. Here are some tips to help you navigate the menu and make keto-friendly choices when ordering Chinese food.

Keto-friendly Chinese dishes

Chinese cuisine is often not keto-friendly due to its reliance on rice, noodles, deep-fried foods, and sugary sauces. However, there are still plenty of delicious keto-friendly options to choose from. Here are some tips and dishes to look out for when ordering Chinese food while sticking to your keto diet:

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, which often contain sugar or cornstarch.
• Watch out for soy-based ingredients, including tofu and soy sauce, if you are sensitive to them.
• Order plain steamed meats and veggies, which many restaurants will provide upon request.
• 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 whether they contain added carbs.
• Egg foo young: A Chinese omelette filled with veggies and your choice of meat. Ask for the starchy gravy to be omitted.
• Peking duck: A fancy dish of seasoned duck with crispy skin, served with steamed veggies.
• Steamed or grilled meats: Plain meats are naturally keto-friendly.
• Steamed vegetables: Ask for low-carb veggies like broccoli or green beans to be steamed.
• Stir-fry: Choose plain meats and veggies to be stir-fried, and ask for any carbs to be left out.
• Lettuce wraps: Enjoy your meat or veggies wrapped in lettuce instead of rice.
• Fried rice: Ask for the rice to be omitted or substituted with steamed low-carb veggies.
• Thick, sugary sauces: These often contain cornstarch, so ask for them to be left out or served on the side.
• Seafood: Boiled or steamed seafood is a great keto option, rich in protein and free from carbs.
• Stir-fried mushrooms: Mushrooms are low in calories and carbs, making them a perfect keto-friendly addition.
• Sautéed green beans: Whole green beans are a common find at Chinese buffets and can be served with keto-friendly proteins.
• Beef and broccoli: A classic Chinese dish, better than other options that feature breaded meats or sugary sauces.
• Chicken and broccoli: A lighter alternative to beef and broccoli, but just as satisfying. Ask for it without carrots to keep the carb count low.
• Baked salmon: A Chinese buffet staple, seasoned and served without sauce.
• Kung pao shrimp: A mix of shrimp, bell peppers, chiles, and peanuts. Ask for a light sauce to curb the carbs.
• Steamed tofu with mixed veggies: Tofu is a low-carb source of vital nutrients. Ask the restaurant to fry it for extra taste without the extra carbs.
• Egg drop soup: A simple and delicious low-carb soup made with eggs, broth, and a thickener. Ask for a keto-friendly thickener like xanthan gum.
• Hot and sour soup: A blend of broth, spices, mushrooms, and tofu with a tangy taste. Make sure the restaurant uses a keto-friendly thickener.

Chinese sauces and the keto diet

Chinese food is often not keto-friendly due to the high presence of rice, wheat-based noodles, deep-fried foods dredged with flour, and sauces made with cornstarch—all of which are high in carbs. However, Chinese cuisine also includes fresh ingredients that are suitable for a keto diet.

When ordering Chinese food, it is important to be mindful of the sauces used, as many of them are thickened with cornstarch or contain sugar, which can quickly increase the carb count of a dish. Here are some tips and suggestions for navigating Chinese sauces while on a keto diet:

Tips for Choosing Keto-Friendly Sauces:

• Stick to thinner or more transparent sauces. Sauces with a gravy-like consistency often contain sugar and starch, increasing the carb count.
• Avoid sweet and thick sauces. As a general rule, the sweeter, thicker, and less translucent a sauce is, the higher its carb content. Examples of sauces to avoid include General Tso's, sweet and sour, hoisin, duck, oyster, and plum sauce.
• Opt for gluten-free tamari soy sauce or coconut aminos instead of regular soy sauce, which is typically made from wheat. Coconut aminos are made from the aged sap of coconut blossoms and salt, providing a similar flavor to soy sauce without the soy or wheat.
• When in doubt, ask for sauces on the side or omit them altogether. This allows you to control the amount of sauce added to your dish and helps you stay within your desired carb limit.

Keto-Friendly Chinese Dishes:

When ordering Chinese food, look for dishes that feature plain meats and vegetables, which can be paired with keto-friendly sauces. Here are some menu options that can be made keto-friendly:

• Pork belly: Ensure this fatty cut of pork does not come with any sugary sauces or glazes.
• Egg foo young: This egg, vegetable, and meat dish usually come with a starchy gravy. Ask to have the gravy omitted or served on the side.
• Peking duck: This dish is typically seasoned with a few spices and cooked to achieve a crispy skin. Order it with steamed vegetables for a naturally low-carb meal.
• Steamed or grilled meats: Plain steamed or grilled meats are naturally keto-friendly.
• Steamed vegetables: Request low-carb vegetables like broccoli or green beans to be steamed. Ask for a side of butter or oil to increase fat intake.
• Stir-fry: Some restaurants will stir-fry plain meats and vegetables to order. You can also request your stir-fry to be made with keto-friendly sauces, such as tamari soy sauce or coconut aminos.
• Lettuce wraps: Ask to have your meats or vegetables wrapped in lettuce instead of rice or noodles.
• Fried rice: Omit the rice and request extra vegetables or a keto-friendly substitute such as cauliflower rice or zucchini noodles.

Homemade Keto Chinese Sauces:

If you want to make Chinese food at home, you can create your own keto-friendly sauces using simple ingredients. Here are some basic ingredients and recipes to get you started:

• Basic ingredients: Gluten-free tamari soy sauce or coconut aminos, sesame oil, vinegar (such as apple cider vinegar or white wine vinegar), garlic (fresh, dried, or powdered), ginger (fresh or powdered).
• Easy Asian Keto Stir-Fry Sauce: Combine 1/2 cup (120 ml) of coconut aminos or gluten-free tamari sauce, 2 teaspoons (10 ml) of sesame oil, 1 teaspoon (2 g) each of ginger powder, onion powder, and dried minced garlic.
• Flavorful Keto Stir-Fry Sauce: Combine 1/2 cup (120 ml) each of coconut aminos or gluten-free tamari sauce and chicken/bone broth, 2 teaspoons (10 ml) each of sesame oil and apple cider vinegar, and 1 teaspoon of fresh minced ginger (or 1 tablespoon ginger powder) and 3 cloves of minced garlic (or 1 tablespoon garlic powder).
• Spicy "Peanut" Butter Keto Stir-Fry Sauce: Combine 1/2 cup (120 ml) of coconut aminos or gluten-free tamari sauce, 2 teaspoons (10 ml) of almond butter or peanut butter, and 1/2 teaspoon (2 ml) of hot sauce.

With these tips and suggestions, you can navigate the world of Chinese sauces while adhering to your keto diet. Remember to always check the ingredients and ask for modifications when necessary to ensure your meal aligns with your dietary needs.

Ordering keto Chinese food

Ordering keto-friendly Chinese food can be challenging due to carb-heavy rice and noodle-based meals, hidden sugars, and cornstarch. However, with a few simple steps, you can enjoy delicious Chinese cuisine while sticking to your keto diet. Here are some tips to help you navigate the menu and make informed choices:

Choose the right restaurant:

Opt for authentic Chinese "mom and pop" restaurants that use traditional recipes and quality seasonings instead of Americanized Chinese fast food, which often contains hidden sugars and cornstarch.

Navigate the menu:

Focus on meat and vegetable-based dishes. Look for options like steamed chicken or shrimp with vegetables, spare ribs, or egg foo young (a Chinese omelet). Avoid breaded or fried foods, thick sauces, and gravies, which are likely to be high in carbs.

Ask questions:

Don't be afraid to ask your server about the ingredients and nutritional information. Inquire about the presence of sugar, cornstarch, and other hidden carbs. Request sauces on the side and substitute rice with steamed vegetables or cauliflower rice.

Buffet and hot pot options:

Buffets and hot pots are great choices for keto dieters as they offer more control over your selections. At buffets, opt for steamed or grilled meats, seafood, and low-carb vegetables like broccoli or green beans. For hot pots, choose a clear broth base and add proteins like shrimp, chicken, or beef, along with green vegetables.

Keto-friendly sauces and seasonings:

When it comes to sauces, stick to thinner or more transparent options. Soy sauce, garlic sauce, and vinegar are generally safe choices. Avoid thick, sugary sauces like sweet and sour, hoisin, and oyster sauce.

Watch out for hidden carbs:

Remember to avoid rice, noodles, wonton, dumplings, and breaded meats, as these are high in carbs. Be mindful of portion sizes, especially at buffets, to maintain good portion control and stay within your daily macro budget.

By following these guidelines, you can enjoy a delicious keto-friendly Chinese meal while staying on track with your diet.

Chinese food to avoid on keto

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

Rice and Noodles

Avoid rice, including fried rice and steamed rice. Instead, opt for keto-friendly alternatives like zucchini noodles, riced cauliflower, or shredded cabbage.

Also, stay away from noodle-based dishes like chow mein, lo mein, and chow fun.

Breaded and Fried Foods

Popular Chinese dishes like sweet and sour chicken use flour-based breadings, which are high in carbs. Instead, stick to steamed, sautéed, or grilled foods.

Thick, Sugary Sauces

These sauces usually contain sugar, cornstarch, or other thickeners that are not keto-friendly. Examples include General Tso's sauce, sweet and sour sauce, and duck sauce (orange sauce for egg rolls).

When ordering, ask for sauces on the side or omit them altogether.

Wontons, Dumplings, Egg Rolls, and Spring Rolls

These options typically contain flours and starches that are difficult to omit.

Starchy Vegetables

Starchy vegetables like corn, green peas, and potatoes contain more carbohydrates than other vegetables. Opt for low-carb veggies like broccoli, green beans, or bok choy instead.

Breaded and Water-Velted Meats

Meats that are breaded and fried, such as General Tso's chicken, butterfly shrimp, and sweet and sour chicken, are common at Chinese buffets. These dishes are too high in carbs to be keto-friendly.

Additionally, watch out for water-velveted meats, which are marinated in a cornstarch slurry that adds carbs while tenderizing the meat.

Keto Chinese food recipes

Chinese food is often not keto-friendly due to the high presence of rice, wheat-based noodles, deep-fried foods dredged with flour, and sauces made with cornstarch. However, there are many keto-friendly alternatives and substitutions that can be made to make your favourite Chinese dishes low-carb.

Tips for Ordering Keto Chinese Food:

• Avoid rice and noodles.
• Steer clear of breaded or fried foods.
• Avoid thick sauces and gravies.
• Watch out for soy.
• Order a la carte.
• Check menus ahead of time.
• Consider a Chinese buffet.
• Keto Beef and Broccoli Stir Fry: Thinly sliced steak is pan-seared and tossed in a stir-fry sauce with tender broccoli.
• Keto Shrimp and Broccoli Stir-Fry: Loaded with vegetables and a sesame garlic sauce, this is a great family meal.
• Keto Asian Chicken Lettuce Wraps: The perfect one-pan, 30-minute meal with less than 4 net carbs per serving.
• Keto Sesame Pork and Green Beans: A tangy Asian dish with just 4.5 net carbs per serving.
• Keto Asian Steak Rolls: A colourful dish that can be an entrée, a side dish, or a fun appetizer with less than 3 net carbs for 4 rolls.
• Keto Asian Chicken Lettuce Wraps: A one-pan, 30-minute meal with less than 4 net carbs per serving.
• Keto Sesame Chicken Stir Fry: Thinly sliced chicken and zucchini in a rich Asian sauce with just 2 net carbs per serving.
• Keto Egg Drop Soup: A simple, delicious, and low-carb soup.
• Keto Mongolian Beef: A slow cooker recipe with a thick and rich sauce.
• Keto Pork Belly: A crispy and tender cut of pork.
• Keto Hunan Beef: A Chinese food classic made totally keto.
• Keto Vegetable Stir Fry: A keto-friendly Chinese food option you can make at home in minutes.
• Keto Asian Turkey Meatballs: Flavorful meatballs that come together faster than takeout.
• Keto Almond Chicken: A family-friendly stir fry with crunchy veggies, nuts, and tender chicken.
• Keto Peking Duck: Seasoned with a few spices and cooked with a crispy skin, served with steamed veggies.
• Keto General Tso's Chicken: A sweet, spicy, and savoury dish with a sticky sauce.

Keto-Friendly Chinese Food Substitutes:

• Rice or Noodle Substitutes: Shirataki noodles, riced cauliflower, broccoli, or chopped cabbage.
• Sweetener Substitutes: Monkfruit or Swerve offer 0-calorie, 0-net-carb versions that work in sauces.
• Cornstarch Substitute: Xanthan gum.

Frequently asked questions