Keto Chinese Food: What's Safe To Eat?

Chinese food is often loaded with sugar and starch, making it difficult to navigate a Chinese menu while on a keto diet. However, there are several keto-friendly Chinese dishes that you can enjoy without sacrificing flavour. The key is to opt for steamed or boiled seafood, stir-fried dishes with vegetables or protein, and clear, thin soups. Avoid thick sauces, breaded meats, and starchy vegetables like potatoes, green peas, and corn. Here are some specific dishes to look out for: Beef with broccoli, Kung Pao Chicken or Shrimp, Egg Foo Young, Hot and Sour Soup, Moo Shu Pork, Baked Salmon, and Chicken with Broccoli.

Keto-friendly Chinese food options

Navigating a Chinese menu can be challenging if you're on a keto diet. Many Chinese dishes are loaded with veggies but also contain noodles, rice, starchy and sugary sauces, or battered and fried meats that can pack on the carbs.

Egg Foo Young

Egg foo young is a Chinese omelet filled with veggies like cabbage, bean sprouts, and onions. You can also add proteins like beef, pork, chicken, or shrimp. It's typically low in carbs because it only contains eggs, vegetables, and meat fillings, along with the oil used for frying.

Boiled or Steamed Seafood

Chinese buffets often offer boiled or steamed seafood options like shrimp, crawfish, or crab legs. These are carb-free and rich in protein. Pair them with steamed or stir-fried vegetables for a keto-friendly meal.

Moo Shu Pork

Moo shu pork is a stir-fried dish with sliced pork, scrambled eggs, and vegetables, typically cabbage and mushrooms, in a light sauce. It's often served with rice, but you can easily avoid or replace it with a keto-friendly alternative like cauliflower rice.

Beef and Broccoli

Beef and broccoli is a classic Chinese takeout dish. While the beef is sometimes marinated in a cornstarch slurry that adds carbs, it's still a better choice than other higher-carb options. Some restaurants may also use baking soda instead of cornstarch, which doesn't add any carbs.

Stir-fried Mushrooms

Stir-fried mushrooms are commonly found at Chinese buffets. 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.

Sautéed Green Beans

Sautéed whole green beans are another common dish at Chinese buffets. These are usually served with sauce or simply sautéed in oil with garlic. Pair them with keto-friendly proteins like boiled shrimp or baked fish for a delicious keto-friendly meal.

Chicken and Broccoli

Similar to beef and broccoli, chicken and broccoli can be made with stir-fried broccoli and chicken pieces. Some restaurants may include additional veggies like carrots and onions. While this dish may contain carbs from the sauce or velveting, it's often a better choice than breaded meats or sugary sauces.

Steamed Vegetables

Steaming is a common cooking method in traditional Chinese cuisine. Try steamed greens like bok choy or Chinese broccoli. You can also steam vegetables with oil, salt, and pepper for a simple, low-carb option.

Hot and Sour Soup

Hot and sour soup is made with broth, egg, bamboo shoots, mushrooms, tofu, vinegar, and spices. While restaurant versions may be thickened with carb-containing cornstarch, you can make it at home to control the ingredients.

Kung Pao Shrimp

Kung pao shrimp is a stir-fry made with shrimp, peanuts, bell peppers, and chilies in a spicy sauce. It's a great keto option as long as you decline the rice or noodles that typically accompany it. You can also ask for a thinner, less starchy sauce to reduce carbs.

Tips for Ordering Keto-Friendly Chinese Food:

• Avoid thick, sugary sauces. Sauces like General Tso's, hoisin, duck, oyster, plum, and sweet and sour sauce tend to be high in carbs.
• Stay away from breaded and battered meats.
• Remove the rice and noodles from your dish.
• Opt for steamed or stir-fried dishes without starchy sauces.
• Choose clear, thin soups like egg drop or wonton soup instead of thick soups.

Chinese food to avoid on keto

Chinese food is often loaded with veggies, noodles, rice, and battered and fried meats, making it challenging to navigate a Chinese buffet or takeout menu while sticking to a keto diet. Here are some Chinese dishes and ingredients that are not keto-friendly and should be avoided:

Noodles and Rice

Avoid noodle-based dishes such as chow mein, lo mein, and chow fun. Similarly, stay away from rice, including fried rice and steamed rice. These items are high in carbohydrates and not suitable for a keto diet.

Breaded and Fried Meats

Meats that are breaded and fried, such as General Tso's chicken, butterfly shrimp, and sweet and sour chicken, should be avoided. These dishes are typically coated in a thick, sugary sauce, making them too high in carbs for keto dieters.

Thick, Sugary, and Starchy Sauces

Stay away from thick, sweet sauces like sweet and sour sauce, duck sauce (orange sauce for egg rolls), and plum sauce (often served with mu shu). These sauces are loaded with sugar and starch, increasing the carb count of your meal.

Wontons and Deep-Fried Appetizers

Wontons, including deep-fried ones, are best avoided on a keto diet. Appetizers and side dishes that are deep-fried and coated in batter, such as egg rolls and crab rangoon, are also high in carbs and should be skipped.

Starchy Vegetables

While vegetables are generally a good choice, starchy vegetables like potatoes, green peas, and corn contain more carbohydrates than other veggies. If you're watching your carb intake, opt for non-starchy vegetables like broccoli, cabbage, and mushrooms.

Cornstarch-Based Dishes

Cornstarch is often used as a thickening agent in Chinese cuisine, and it adds a significant amount of carbohydrates. Avoid dishes with thick sauces or meats coated in cornstarch. This includes dishes like velveted meats, where cornstarch is used as a tenderizer, and deep-fried items that may have a cornstarch batter.

Chinese sauces to avoid on keto

Chinese food is often loaded with veggies, noodles, rice, and meats—all of which can be part of a keto diet. However, it is the sauces that can be the most problematic, as they are often high in sugar and starch.

Sweet and Sour Sauce

Sweet and sour sauce is a classic Chinese sauce that is commonly used in dishes such as sweet and sour chicken or pork. This sauce is usually made with sugar, vinegar, and ketchup, which are all high in carbs. It is thick, sweet, and sticky, making it a definite no-go for those on the keto diet.

General Tso's Sauce

General Tso's sauce is another popular Chinese sauce that is commonly used in dishes such as General Tso's chicken. This sauce is characterised by its dark red colour, thick consistency, and sweet taste. It is made with ingredients such as soy sauce, rice wine, and sugar, making it high in carbs and unsuitable for a keto diet.

Hoisin Sauce

Hoisin sauce is a common Chinese condiment and dipping sauce. It is thick, sweet, and salty, with a similar flavour profile to barbecue sauce. Hoisin sauce typically contains sugar, as well as other high-carb ingredients such as garlic, soybeans, and vinegar. It is best avoided by those following a keto diet.

Oyster Sauce

Oyster sauce is a savoury and slightly sweet sauce made from oysters, soy sauce, and other seasonings. While it may not be as obviously sweet as some of the other sauces on this list, oyster sauce still contains a significant amount of sugar. It also often contains cornstarch, which adds to the carb count. Therefore, it is not a good choice for keto dieters.

Plum Sauce

Plum sauce is a sweet and tangy sauce made from plums, sugar, vinegar, and spices. It is commonly used as a dipping sauce for dishes such as spring rolls and dumplings. However, due to its high sugar content, it is not suitable for those following a keto diet.

Duck Sauce

Duck sauce is a sweet and tangy sauce that is often served with roasted duck or pork. It is made with apricots or plums, sugar, and vinegar, giving it a similar flavour profile to plum sauce. As a result of its high sugar content, duck sauce should be avoided by those on the keto diet.

When following a keto diet, it is best to avoid these Chinese sauces or use them sparingly. These sauces are typically high in sugar and starch, which can kick you out of ketosis and hinder your progress. Instead, opt for thinner, more transparent sauces, or stick to roasted meats without sauce. You can also ask for steamed dishes and add your own soy sauce, which is generally keto-friendly.

Customising your Chinese order

When ordering Chinese food on a keto diet, it's important to be mindful of the sauces, meats, and sides that are typically high in carbs and sugars. Here are some tips to help you customise your order to make it more keto-friendly:

• Choose steamed or stir-fried dishes: Opt for steamed or stir-fried proteins like beef, chicken, or seafood, and pair them with low-carb vegetables like broccoli, cabbage, mushrooms, or green beans. Avoid breaded or battered meats, as they are usually coated in a starch-based batter.
• Skip the rice and noodles: Rice and noodle-based dishes are high in carbs. Instead, opt for cauliflower rice or zucchini noodles as low-carb alternatives.
• Avoid thick, sugary sauces: Sauces like sweet and sour, hoisin, and duck sauce are often loaded with sugar and starch. Stick to thinner, more transparent sauces like soy sauce, garlic sauce, or vinegar. If possible, ask for the sauce on the side so you can control the amount added to your dish.
• Customise your order: Don't be afraid to make special requests. Ask for dishes without sugar or starch, or opt for a lighter sauce on the side. Many Chinese restaurants are accommodating when it comes to customising orders.
• Go for steamed or boiled seafood: Seafood options like shrimp, crawfish, or crab legs are often available at Chinese buffets. These are carb-free and rich in protein. Pair them with steamed or stir-fried vegetables for a keto-friendly meal.
• Buffet and hot pot restaurants: Buffets and hot pots are great options for keto dieters as they offer a variety of choices. At buffets, avoid pre-made dishes with sticky sauces and opt for plain proteins and vegetables. At hot pot restaurants, choose a clear broth and add your own proteins and green vegetables, avoiding noodles and starchy vegetables.
• Sichuan-style Chinese food: Sichuan cuisine is known for its bold flavours and use of garlic and chilli peppers. It tends to be more keto-friendly as it uses less sugar and carbs than other types of Chinese food. Look for steamed meat and vegetable dishes with garlic sauces, soy sauces, or vinegar dressings.
• Build your own stir-fry: Many Chinese restaurants offer a build-your-own stir-fry option. Choose your own proteins and low-carb vegetables, and season them with oil, soy sauce, or hot sauce instead of pre-made sauces.
• Portion control: Remember to practise portion control, especially at buffets. Eating smaller portions can help you stay within your daily carb limit and avoid overeating. Consider sharing your meal with someone or saving leftovers for another time.

Low-carb Chinese food choices

Navigating a Chinese menu can be challenging for those on a low-carb keto diet. Many Chinese dishes are loaded with noodles, rice, starchy and sugary sauces, or battered and fried meats that can quickly increase your carb intake. However, with careful choices and some modifications, you can still enjoy delicious Chinese food while sticking to your keto diet. Here are some low-carb Chinese food options to consider:

Egg Foo Young

Egg foo young is a Chinese omelette filled with vegetables like cabbage, bean sprouts, and onions. You can also add proteins such as beef, pork, chicken, or shrimp. It is typically low in carbs as it mainly contains eggs, vegetables, and meat, along with the oil used for frying.

Boiled or Steamed Seafood

Seafood options like boiled or steamed shrimp, crawfish, crab legs, or fish are excellent choices when dining at a Chinese buffet. These are carb-free while being rich in protein. Pair them with steamed or stir-fried vegetables for a keto-friendly meal.

Moo Shu Pork

Moo shu pork is a stir-fried dish that typically includes sliced pork, scrambled eggs, and vegetables like cabbage and mushrooms in a light sauce. It is often served with rice, but you can easily avoid or substitute the rice to make it keto-friendly. Making it at home gives you more control over the carb count by allowing you to make the sauce from scratch.

Beef and Broccoli

Beef and broccoli is a classic Chinese takeout dish. While the beef is sometimes marinated in a cornstarch slurry that adds carbs, it is still a better option than other higher-carb choices. Some restaurants may also velvet their meats using baking soda, which doesn't add any extra carbs. You can also make this dish at home using baking soda velveting.

Stir-fried or Steamed Vegetables

When in doubt, opt for stir-fried or steamed vegetables. Common low-carb vegetable choices include mushrooms, sautéed green beans, and steamed greens like bok choy or Chinese broccoli. Just be mindful of the sauces or coatings used, as they may contain hidden carbs.

Hot and Sour Soup

Hot and sour soup is a comforting blend of broth, spices, mushrooms, tofu, vinegar, and egg ribbons. While some restaurants may use a keto-friendly thickener, it's best to ask beforehand to ensure it aligns with your keto diet.

Kung Pao Chicken or Shrimp

Kung Pao Chicken or Shrimp is a flavorful stir-fry made with bell peppers, chiles, and peanuts. You can also choose any protein of your preference. Remember to opt for a thinner, less starchy sauce or no sauce at all to reduce the carb count.

Baked Salmon

Baked salmon is a healthy and keto-friendly option, providing omega-3 fats and protein. It is usually seasoned with traditional Chinese spices and can be served with a sprinkle of sesame seeds. Just be sure to ask if the salmon is glazed or sauced, as some restaurants may use a sugary sauce.

Chicken and Broccoli

Chicken and broccoli is similar to beef and broccoli but with chicken instead of beef. Be mindful of sauces and velveting agents, as they can add carbs. Making this dish at home allows you to modify it to be almost carb-free.

Steamed Tofu with Mixed Veggies

Tofu, also known as bean curd, is a low-carb source of essential nutrients like iron, calcium, and zinc. It is also a complete protein, containing all nine essential amino acids. You can ask the restaurant to fry the tofu, adding calories but not extra carbs, and enhancing the flavour.

When ordering keto-friendly Chinese food, remember to avoid sugary and starchy sauces, breaded meats, and rice or noodle-based dishes. Opt for steamed, stir-fried, or grilled options, and don't be afraid to customise your order by asking for no sauce or a lighter sauce on the side.

Frequently asked questions