Keto-Friendly Chinese Food: What's Best To Eat?

Chinese cuisine is typically not keto-friendly, with dishes containing rice, wheat-based noodles, deep-fried foods, and sauces made with corn starch. However, there are still ways to enjoy Chinese food while adhering to a keto diet. The key is to opt for plain meats and vegetables and avoid rice, noodles, and thick sauces. Steamed or grilled meats and seafood are excellent choices, as are stir-fries with low-carb vegetables such as broccoli or green beans. When ordering takeout, ask for sauces on the side or omit them altogether. Some keto-friendly Chinese dishes include egg foo young, beef with broccoli, chicken and broccoli, and steamed tofu with mixed vegetables.

Seafood and shellfish

Salmon

Baked salmon is a staple on Chinese buffet lines and is typically seasoned without a sauce. It is a good source of omega-3 fats and protein, and its preparation is carb-free, making it perfect for keto dieters. When dining out, you can ask for the sauce to be served on the side, allowing you to control the amount added to your dish. Salmon is also a versatile ingredient that can be used in various keto-friendly Chinese recipes, such as Salmon with Creamy Dill Sauce, Avocado & Basil Salmon, and Keto Salmon Cakes.

Mahi-Mahi

Mahi-Mahi is an excellent source of protein with no carbs. It has a mild and sweet taste with a smooth texture, making it suitable for baking, grilling, or broiling. While it may be slightly less fatty than other fish, Mahi-Mahi can still be a tasty and healthy option for keto dieters.

Mackerel

Mackerel is another keto-friendly lean fish that is rich in omega-3 fatty acids and other healthy nutrients. You can prepare mackerel in a variety of ways, such as pan-frying, grilling, or broiling, to create delicious and keto-friendly meals.

Crab

Crabs are a great source of omega-3 fatty acids, zinc, and protein. These nutrients can help decrease cholesterol levels, reducing the risk of heart disease. Enjoy crab legs or crab-based dishes as a flavorful and healthy option while on the keto diet.

Shrimp

Shrimp is another seafood option that is rich in protein and low in carbohydrates. It is commonly found in Chinese dishes like Kung Pao Shrimp, a stir-fry made with peanuts, bell peppers, and chilies. When ordering shrimp, be mindful of the sauces and accompaniments, as rice and noodles can add carbs to your meal.

Scallops

Bay scallops are a delicious and keto-friendly option, providing 19 grams of protein per 100-gram serving. They are a great choice for a light lunch or dinner and can be paired with steamed or stir-fried vegetables.

When incorporating seafood and shellfish into your keto diet, remember to watch out for sauces high in sugar and carbohydrates. Opt for simple preparations, such as boiling or steaming, and choose healthy fats like olive oil and avocado to accompany your dishes.

Vegetables

When ordering keto Chinese food, it's best to stick to steamed or stir-fried vegetables. You can also ask for your veggies to be served with butter or oil to add some extra fat and make them more filling.

• Steamed greens: Try bok choy or Chinese broccoli, which are low-carb and can be steamed with oil, salt, and pepper for a simple, tasty side dish.
• Sautéed green beans: These are commonly found at Chinese buffets and can be served with or without sauce. They are a great keto-friendly option, especially when paired with baked fish or boiled shrimp.
• Stir-fried mushrooms: Mushrooms are low in calories and carbs, making them a perfect addition to a keto meal. Just be mindful of the portion size, as the brown sauce may contain cornstarch.
• Steamed or stir-fried broccoli: Broccoli is a non-starchy vegetable with only 4.76 grams of carbs per cup. However, be cautious with the sauce and stick to lighter options like lobster sauce or brown sauce.
• Hot and sour soup: This soup typically contains broth, spices, mushrooms, tofu, vinegar, and egg ribbons. While it may contain a small amount of thickener, it is usually keto-friendly.
• Egg drop soup: This simple and delicious soup is made with eggs, broth, and a thickener. Just be sure to ask if the restaurant uses a keto-friendly thickener like xanthan gum instead of cornstarch.

Meat and poultry

When it comes to Chinese food, meat and poultry dishes can be a great choice for keto dieters, as long as they are careful to avoid sugary sauces and breaded meats. Here are some keto-friendly meat and poultry options to look out for:

• Moo Shu Pork: This dish typically consists of sliced pork, scrambled eggs, and vegetables stir-fried in a light sauce. It is often served with rice, but this can be easily replaced with cauliflower rice or extra vegetables.
• Beef and Broccoli: A classic Chinese takeout dish, beef and broccoli is made by stir-frying beef and broccoli in a light sauce. While the beef is sometimes marinated in a cornstarch slurry to tenderize it, this dish is still a better choice than other higher-carb options.
• Chicken and Broccoli: Similar to beef and broccoli, this dish is made with stir-fried broccoli and chicken pieces. It may also include additional vegetables like carrots and onions.
• Kung Pao Chicken/Shrimp: This dish is made with chicken or shrimp, bell peppers, chiles, and peanuts stir-fried in a spicy sauce. It is a great keto option as long as you decline the rice or noodles that it is typically served with.
• Pepper Steak: This dish is made with thinly sliced flank steak, mixed vegetables, and a brown sauce. It is a well-rounded keto dish, providing both protein and fats.
• Mongolian Beef: This dish is made with beef, onions, and a salty brown sauce. It is a good choice for keto dieters as long as it is not breaded or coated in a thick sauce.
• Baked Salmon: Baked salmon is a staple on Chinese buffet lines. It is usually seasoned and not served with sauce, making it a carb-free option for keto dieters.

When ordering meat and poultry dishes at a Chinese restaurant, it is important to be mindful of the sauces and sides that may come with them. Thick, sugary sauces like sweet and sour sauce or hoisin sauce can be high in carbs. It is also best to avoid breaded meats, as the breading can add a lot of carbs. Instead, opt for steamed, sauteed, or grilled meats whenever possible.

Sauces

Firstly, it's important to note that soy sauce is generally considered keto-friendly, so this is a good base for many sauces. You can also add ingredients like sesame oil, rice vinegar, tahini, garlic, ginger, and green onions to create a simple keto-friendly Chinese sauce.

If you're looking for something spicier, you can add chilli paste, sriracha, or sambal oelak to your sauce. Just be mindful that some varieties of sriracha contain sugar, so check the label first. For an extra kick, you can also add black bean paste or sweet bean paste—a little goes a long way, and they add an authentic, savoury flavour to your dish.

For a thicker sauce, you can use xanthan gum as a keto-friendly thickening agent. You can also try coconut aminos as a substitute for soy sauce, which some people prefer.

If you're craving a sweet and sticky sauce, there are keto-friendly options for that too. G. Hughes brand sauces are popular and come in a variety of flavours, including teriyaki, orange ginger, Thai chilli, mango habanero, and sweet chilli. You can also make your own sweet and sticky sauce by combining soy sauce, ginger paste, garlic, sweetener, and xanthan gum.

When eating out, remember that it can be difficult to know exactly what's in the sauce, so it's best to ask for it on the side if possible. That way, you can control the amount you add to your dish.

• Black bean sauce
• Soy sauce
• Garlic sauce

Buffets

Tips for Keto at a Chinese Buffet:

• Portion control is important. It's easy to overeat at a buffet, so be mindful of your macros and stick to your daily budget.
• Avoid anything with sticky sauces or breaded items, as these are high in carbs.
• Choose protein sources like steak or chicken.
• Opt for salads with raw veggies and a vinegar and oil dressing.
• Indulge in stir-fried or steamed high-fibre vegetables like bok choy and bamboo shoots.
• Be cautious with sauces and ask for them on the side if possible. Soy sauce is a good low-carb option.

Keto-Friendly Chinese Buffet Food Choices:

• Boiled or steamed seafood: Many Chinese buffets offer crab legs, shrimp, and crawfish, which are carb-free and protein-rich.
• Baked salmon: This is a common item at buffets and is usually seasoned without a sauce. It's a great source of protein and omega-3 fatty acids.
• Stir-fried mushrooms: Mushrooms are low in calories and carbs, making them a perfect keto-friendly option.
• Sautéed green beans: These are often found at buffets and can be a tasty keto-friendly side dish.
• Steamed vegetables: Steaming is a common cooking method in Chinese cuisine, so look for steamed greens like bok choy or Chinese broccoli.
• Hot and sour soup: This soup is made with broth, eggs, bamboo shoots, mushrooms, tofu, vinegar, and spices. Just be mindful of the thickener used.
• Egg foo young: This Chinese omelette is filled with veggies like cabbage, bean sprouts, and onions, and sometimes includes meat. It's typically low-carb.
• Chicken and broccoli: This dish is a lighter option but be sure to ask for it without carrots or other high-carb veggies.

Frequently asked questions