Milly Gaines
Chinese food is often associated with high-carb options such as noodles and rice, which can be challenging for those on a keto diet. However, with a few simple tweaks and substitutions, it is possible to enjoy Chinese cuisine while staying within the keto diet's low-carb, high-fat, and moderate-protein guidelines. From stir-fries to soups, there are several keto-friendly Chinese dishes that can be easily prepared at home or ordered at restaurants with special requests. This introduction will explore the various options available for those wishing to indulge in Chinese food while adhering to the keto diet.
| Characteristics | Values |
|---|---|
| Keto-friendly Chinese dishes | Kung pao shrimp or chicken, Chop suey, Moo shu pork, Beef and broccoli, Baked salmon, Boneless pork ribs, Teriyaki chicken, Chicken egg foo young, Vegetable beef soup, Ramen, Orange chicken, Tea smoked/BBQ duck, Dry fried green beans, Salt and pepper ribs, Braised pork, Hot and sour soup, Mapo tofu, Salted duck, Bok choy, Mushrooms, Poached chicken, Stir-fried beef |
| Keto-friendly Chinese ingredients | Eggs, Meat, Vegetables, Low-carb noodles (e.g. kelp noodles, cauliflower rice, zucchini noodles, shirataki noodles, fern root noodles), Gluten-free soy sauce |
| Tips for ordering Chinese food while on keto | Decline rice, noodles, and other high-carb ingredients. Request sauce on the side or extra vegetables instead. Choose steamed dishes and add soy sauce, which fits within keto guidelines. |
Explore related products
What You'll Learn
Keto-friendly Chinese food recipes
Many Chinese dishes are high in carbohydrates, which can be challenging for those on a keto diet. However, there are several keto-friendly Chinese food recipes that you can make at home to satisfy your cravings. Here are some ideas for keto-friendly Chinese meals and recipes:
Moo Shu Pork
Moo Shu Pork is a classic Chinese-American dish that can be made keto-friendly. The dish typically consists of sliced pork, cucumber, wood ear mushrooms, and scrambled eggs stir-fried together in peanut oil or lard. When making it at home, you can control the carb count by using low-carb vegetables and making the sauce from scratch without adding sugar.
Beef and Broccoli
Beef and Broccoli is another popular Chinese dish that can be adapted for the keto diet. Instead of using cornstarch to velvet the beef, opt for alternative thickeners or simply skip that step. Serve it without sauce or make a low-carb sauce using keto-friendly sweeteners like monk fruit or Swerve brown sugar substitute.
Kung Pao Chicken
Kung Pao Chicken can be made keto-friendly and gluten-free at home. With just a few simple ingredients and about 4 net carbs per serving, it's a delicious and healthy option.
Chicken and Broccoli
This classic Chinese takeout dish can be made keto-friendly by using a brown sugar substitute and xanthan gum to thicken the sauce. Serve it with cauliflower rice for a truly keto-compliant meal.
Sesame Chicken
Sesame Chicken is typically breaded and fried, making it high in carbohydrates. However, you can make a keto-friendly version by using almond flour for breading and baking the chicken instead of frying it.
Egg Drop Soup
While many egg drop soups at restaurants are high in carbs due to the use of cornstarch, you can make a keto-friendly version at home. This mild and light soup is the perfect appetizer or side dish to your keto Chinese feast.
Keto-Friendly Sides and Starters
In addition to main dishes, you can also make keto-friendly sides and starters. Try cauliflower fried rice, keto egg rolls made with coconut wraps, or Asian Steak Rolls as delicious accompaniments to your meal.
Remember, when adapting Chinese recipes for the keto diet, it's crucial to avoid sugary sauces and replace them with low-carb alternatives. By making these dishes at home, you can control the ingredients and create tasty and healthy keto-friendly Chinese meals.
Greek Yogurt: Keto-Friendly Superfood or Carb Trap?
You may want to see also
Explore related products
$12.95
Chinese takeout options
When ordering Chinese takeout, it's important to be mindful of dishes that are typically high in carbohydrates, such as rice, noodles, and certain sauces. However, there are still several keto-friendly options to choose from:
- Moo shu pork: A stir-fried dish with pork, eggs, and vegetables. Ask for no pancakes or rice, and request extra vegetables instead.
- Beef and broccoli: Be cautious of the beef being coated in cornstarch, and opt for no sauce to make it more keto-friendly.
- Chop suey: Similar to moo shu pork, it features stir-fried meat, eggs, and vegetables. Request no rice or noodles, and extra vegetables if possible.
- Baked salmon: Seasoned and typically served without sauce, this is a good protein option.
- Tea smoked/BBQ duck: Avoid the accompanying pancakes to keep this dish keto-friendly.
- Dry-fried green beans: A vegetable dish with minimal carbohydrates.
- Rib tips in black bean sauce: A savoury and meaty option.
- Salt and pepper ribs: Another rib variety that is usually keto-friendly.
- Whole fresh fish in a light sauce with ginger and green onions: A splurge option that is still keto-friendly.
When in doubt, opt for dishes with plenty of vegetables and protein, and be mindful of the sauces and accompaniments that might come with them.
Deli Turkey and Keto: What You Need to Know
You may want to see also
Explore related products
Low-carb alternatives
When eating keto-friendly Chinese food, it's best to avoid dishes with rice, noodles, and sugary sauces. Here are some low-carb alternatives to consider:
Moo Shu Pork or Chop Suey
Moo shu pork is a stir-fried dish with sliced pork, scrambled eggs, and vegetables, typically served with rice or pancakes. To make it keto-friendly, simply skip the rice and pancakes, or replace them with low-carb alternatives like cauliflower rice or zucchini noodles. Chop suey is similar, featuring stir-fried meat, eggs, and vegetables in a light sauce, often served over rice or noodles. Again, opt for low-carb substitutes or extra vegetables.
Beef and Broccoli
Beef and broccoli is a classic Chinese dish, but the beef is often marinated in a cornstarch slurry, adding carbs. When ordering, request no sauce or cornstarch coating on the meat to reduce the carb count. You can also make this dish at home, controlling the ingredients and using cauliflower rice instead of fried rice.
Kung Pao Chicken
Kung pao chicken is another dish that can be easily adapted for keto. When ordering, ask for no rice or noodles, and extra vegetables if possible. If making it at home, use cauliflower rice or other low-carb noodle alternatives.
Baked Salmon or Fish
Baked salmon is a common dish on Chinese buffet lines. It is typically seasoned without a sauce and can be a good keto option. You can also order a whole fresh fish in a light sauce with ginger and green onions, or opt for baked fish without the sugary sauce.
Egg Drop Soup
While many egg drop soups in restaurants are thickened with cornstarch, making them too high in carbs, you can make your own low-carb version at home. Add chopped scallions, but avoid fried wonton strips.
Kelp Noodles
Kelp noodles are naturally low in carbs and can be used in various Chinese dishes. They have a mouthwatering texture and go well with steamed fish.
Gluten-Free Alternatives
For dishes like scallion pancakes, dumplings, and noodles, you can experiment with gluten-free flours to make them keto-friendly. There are also alternative noodles made from rice, beans, acorn, or konjac yam (shirataki noodles) that can be used in your favourite Chinese dishes.
Red Onions on Keto: Safe to Eat?
You may want to see also
Explore related products
High-carb foods to avoid
Chinese food is often high in carbs due to the use of rice, noodles, and cornstarch-battered proteins. Here are some high-carb foods and ingredients that you should avoid when following a keto diet:
Noodles and Wrappers
Avoid dishes that come with noodles, such as chop suey, kung pao chicken, and beef and broccoli. Instead, opt for low-carb alternatives like zucchini noodles or cauliflower rice. Similarly, stay away from dishes with wrappers, such as egg rolls, and enjoy the filling instead without the high-carb wrapper.
Rice
Rice is commonly served with Chinese dishes like moo shu pork and chop suey. Ask for no rice or replace it with low-carb options like cauliflower rice or extra vegetables.
Sugary and Thick Sauces
Many Chinese sauces are sugary and thick, adding significant carbs to your meal. Avoid dishes with sweet and thick sauces or ask for the sauce to be served on the side so you can control the amount added to your food. Sauces to avoid include soy sauce, sweet and sour sauce, and teriyaki sauce.
Cornstarch-Battered Proteins
Chinese takeout often uses cornstarch to batter and fry proteins, adding carbs. Opt for steamed or grilled proteins instead of fried options. If you're making a dish at home, coat the protein with a low-carb coating or bake it instead of frying.
Egg Drop Soup
While egg drop soup may seem like a light option, it is often thickened with cornstarch or flour, making it high in carbs. Choose clear broths or soups with vegetables and meats instead.
Low-Fat Cheese on Keto: Is It Possible?
You may want to see also
Explore related products
Keto-friendly sauces
Chinese food is often high in carbohydrates, but there are keto-friendly options available. When eating out, ask for no rice or noodles and request extra vegetables instead. You can also skip the sauce or ask for it to be served on the side. When cooking at home, you can make larger portions of the meat and vegetable components and serve them with low-carb alternatives like zucchini noodles or cauliflower rice.
When it comes to keto-friendly sauces, soy sauce is a good option, but if you want to avoid gluten, you can use coconut aminos or tamari sauce instead. You can also make your own stir-fry sauce using a combination of soy sauce or coconut aminos, garlic, ginger paste, red pepper flakes, and a thickener like xanthan gum. Sesame oil can be added for extra flavour.
Combine chicken broth, soy sauce or coconut aminos, fish sauce, white vinegar, keto brown sugar or another granulated sweetener, and xanthan gum in a mixing bowl. Whisk in freshly minced garlic, ginger, and green onions for a fresher flavour, and add red pepper flakes for spice. This sauce can be stored in an airtight container for up to three days or frozen for up to three months.
You can also experiment with other keto-friendly sauces like teriyaki sauce, black bean sauce, and Sriracha. Just remember to check the ingredients and nutritional information to ensure they fit within your keto diet guidelines.
Keto and Pulses: What You Need to Know
You may want to see also
Frequently asked questions
Some keto-friendly Chinese dishes include beef and broccoli, kung pao chicken, chop suey, moo shu pork, and baked salmon.
Some keto-friendly Chinese dishes that can be made at home include chicken bok choy stir-fry, teriyaki chicken, and cauliflower fried rice.
When ordering at a restaurant, ask for no rice or noodles and extra veggies. Some keto-friendly Chinese dishes that can be ordered at a restaurant include tea-smoked/BBQ duck, dry-fried green beans, and mixed vegetables with a protein.
Chinese dishes that are typically low in carbs include egg drop soup, boneless spare ribs, and beef with broccoli.
