If you’re on the low-carb, high-fat ketogenic diet, ordering from a Chinese restaurant’s buffet or takeaway menu might be difficult.
While many Chinese meals are packed with vegetables, they may also include carb-heavy ingredients like noodles, rice, starchy and sweet sauces, or battered and fried meats.
Since the ketogenic diet often limits daily carb consumption to 50 grams or 25 grams of net carbohydrates (total carbs minus fiber), these items might be challenging to include.
Fortunately, many famous Chinese recipes are well suited for those on the ketogenic diet. These are your best options for Chinese takeout, buffet, or sit-down dining, while it’s difficult to provide precise carb counts due to preparation variations.
Keto-friendly Chinese food list
Chop suey
The flavors in this stir-fry are fantastic. Included in the dish is your choice of meat, eggs, and vegetables. All you have to do is specify that you want your main meal served without any starchy accompaniments.
We serve the stir-fry over zucchini noodles or cauliflower rice up the “almost homemade” factor. The goods will be completely forgotten.
Baked salmon
Salmon, especially when baked, is an excellent source of protein, omega-3 fatty acids, and B vitamins. The typical Chinese spices are used to season it. A delicious addition would be a sprinkling of sesame seeds.
Check whether the fish is glazed with a sweet sauce before ordering it.
Beef with broccoli
Beef, broccoli, and brown sauce are stir-fried to create this famous meal. Lighter sauce or sauce on the side is available upon request; the standard sauce still contains sugar.
Cornstarch slurries are used to marinade steak at certain restaurants. However, this technique might also increase the total number of carbohydrates in the dish.
Kung pao shrimp
The Kung Pao shrimp dish is excellent. Spicy peanut sauce with shrimp, bell peppers, and chilies. All of these components are pretty tasty and suitable for the ketogenic diet. Instead of a heavy, gravy-like sauce, ask for something with less of it.
If you don’t like shrimp, you may always substitute chicken, steak, or pork.
Steamed tofu with mixed veggies
Iron, calcium, and zinc are just a few of the essential elements that may be found in tofu (bean curd). As a bonus, it contains all nine of the body’s necessary amino acids. Woot!
The restaurant can fry the tofu for you, increasing the calorie count but not the carb count and improving the flavor by a whole point.
Egg drop soup
The best way to start a meal is with a bowl of egg drop soup. It’s low in carbohydrates, easy to prepare, and quite tasty. Eggs, chicken broth, and a thickener are the main ingredients in this soup. For more taste, sprinkle over some chopped scallions and freshly cracked black pepper.
A helpful hint is to inquire whether xanthan gum or other keto-friendly thickeners are used. Some use the higher-carbohydrate cornstarch.
Moo shu pork
Sliced pork, eggs, and vegetables come together to make a delicious meal known as “moo shu pork.” Everything is combined in a mild sauce and served over your choice of white or brown rice. Since rice is not allowed on the Keto diet, try substituting riced cauliflower or other vegetables.
Expert advice: if you’re watching your carb intake, request that the sauce be served on the side.
Hot and sour soup
On chilly days, nothing beats a bowl of hot and sour soup. The broth, spices, mushrooms, and tofu all come together nicely. The addition of vinegar gives it a little tart, tangy flavour.
Here’s a pro tip: Before you order, ask whether the restaurant employs a thickening that won’t mess with your keto diet.
Mongolian beef
This hearty dish consists of thinly sliced flank steak, a variety of veggies, scallions, and a brown sauce. You will be served a balanced keto dinner with plenty of protein and fat. The safest bet is to ask for the sauce on the side.
Soy sauce is best, but if you use a sweeter sauce, like hoisin, at least make sure it’s not too thick.
Pork belly
This pork has a high-fat content and a shallow carbohydrate content. When roasted, the outside becomes very crispy while the inside remains juicy. Be wary of places whose meat is glazed with sugar since this may significantly increase your carb intake.
Steamed or boiled seafood
Crustacean stations are standard in Chinese banquets. Crab legs, crayfish, shrimp, and prawns are on the table. These selections, when steamed, are low in carbohydrates and high in protein. To make your meal more keto-friendly, pile on the vegetables.
Sautéed broccoli
Unlike other vegetables, broccoli has no starch. The low carb content (4.76g per cup) makes it an excellent supplement to the ketogenic diet. But watch out for the sauce. Use milder spices such as brown or lobster. Carbohydrate content tends to be much higher in thicker, sweeter sauces.
Egg foo young
This is similar to a Chinese omelet. Eggs, bean sprouts, onions, and cabbage are common ingredients. Meats like pig, chicken, steak, and shrimp work well as fillings. These items are high in protein and low in carbohydrates.
Lettuce cups
It’s time to satisfy your need for some do-it-yourself satisfaction. Lettuce cups are a delicious, low-carb alternative to traditional Chinese takeout. To make lettuce wraps, stuff them with sautéed chicken and vegetables. Add some soy sauce and sliced scallions for a final touch. Yum!
Peking duck
You can always count on seeing this dish on the menu at any Chinese American restaurant. Crispy skin and a robust, meaty taste characterize this delicious duck. If you’re just somewhat hungry, get a quarter, but if you’re ravenous, go for the half.
Chicken and broccoli
A timeless work. It’s a healthier alternative to traditional beef with broccoli, yet just filling. Carrots are a high-carb vegetable, so if you order them, ask for them to be made without them or eaten around them.
Here’s a little secret: whipping this meal together at home is straightforward. Prepare some chicken breasts by slicing them and cooking them in a pan.
Try serving it with steamed broccoli and a low-carb brown sauce. Voila!
Stir-fried mushrooms
Finding tasty vegetarian keto dishes might be challenging, but this one will not disappoint. Just ask if you want to try anything other than white mushrooms and a mild sauce.
Carbohydrate content is low, with approximately 4.36 g per cup depending on the sauce.
WHAT TO AVOID
-Fried rice
Ask for low-carb steamed vegetables instead of rice if you’re on the ketogenic diet.
-Chow mein
Noodles are used extensively in these preparations. Try substituting a stir-fry dish for your usual takeout.
-Starchy vegetables
Vegetables and grains, such as maize and peas. Make swaps using the low-carb vegetables
–Spring rolls, dumplings, egg rolls, and Wontons
You won’t be able to readily eliminate the flours and starches included in all of these choices.
-Thick, sugary sauces
Typically, a thickening like cornstarch is added to them. If you like your food without sauce, say so. Ask whether the sauce is sweet, and if it isn’t, you may safely assume that it includes a spoonful or two of cornstarch or flour to thicken it, but if you’re not following a rigorous ketogenic diet, you could be alright with this on occasion.
Ordering Keto Chinese Food
Instead of being impolite, you are just meticulous. Remember this chant while you place your purchase. Feel free to inquire about ingredients or make substitutions to your food without feeling awkward. Keeping your health in check while being in ketosis is possible with the appropriate knowledge. Ok, here we go…
-To Acquire Sauces Separately
Using maize starch as a thickener contributes to the excessive sweetness of many sauces. Therefore, you should request the most delicate keto-friendly sauces to be served on the side to manage your serving size. Carbohydrate counts vary from 1 to 4g per tablespoon of soy sauce. However, it isn’t easy to eyeball a tablespoon of spice when it’s poured all over your dish. Lettuce cups could also do the trick, although it’s best to make your own rather than get them already. Eat something like steamed fish and vegetables instead of a meal with velveted beef and high-sugar sauce.
-The Worst Offenders Should Be Ignored
That rules out dishes like pork in sweet and sour sauce or chicken in lemon breading. It was wrapped in a corn starch layer of sugar. Then, there won’t be any prawn crackers, roast duck, or orange chicken. Homemade keto versions will have to be created if you want them (or have a cheat meal).
-Obtain the Food’s Nutrition Facts by Inquiring About It
The next step is to inquire about the food’s nutritional details. Use the nutrition facts label as your guide. You may see the net carbohydrates without any guessing.
One great thing about ordering from fast food chains is that you can find exactly how many calories and other nutrients are in each item on the menu. While this knowledge is helpful, it is essential to remember that even the slightest change in portion size may significantly impact the carbohydrate content of your meal. If you go that way, remember to treat any nutritional advice cautiously.
-BYO Fat
This suggestion requires some deception; try it at your own risk. When looking for keto-friendly Chinese cuisine, steaming meat and vegetables are usually your best bet. While this is low in carbohydrates, it is also common in fat and may not satisfy your hunger. So, please remember to bring your keto sauce. Bring a fat bomb to share for dessert, instead.
Since most restaurants utilize inflammatory vegetable oils instead of high-quality olive or nut oils, this is far better than ordering meals with additional oil. Never bother asking for more oil at a restaurant. Check out our breakdown of the best (and worst) keto-friendly cooking oils to learn more.
-Never Count on Gluten-Free Alternatives
Keto Chinese cuisine isn’t gluten-free, and neither are most gluten-free choices. What do you know that doesn’t include gluten? Sweetener and corn flour. Clearly, you understand.
Homemade Keto Chinese Food
Not able to locate any real Chinese food? Are you worried about the reliability of the server? Are you utterly mortified to be that patron? To be sure your Chinese cuisine is keto-friendly, it’s best to make it yourself at home.
Here are the most common ingredients and our top substitutions:
-Rice
cauliflower rice, broccoli rice, or shirataki rice
-Noodles
shirataki noodles, zucchini noodles, or cabbage cut into ribbons
-Wonton wrappers
cabbage leaves or shredded mozzarella cheese
-Battered meat
crushed pork rinds, flax meal, almond meal, or grated Parmesan cheese
-Sauces
make your own without sugar or using keto-friendly sweeteners
Keto Alternatives to Chinese Food
Have trouble fitting Chinese cuisine into your keto diet? You may find that you must make sacrifices as you work to improve your health. That’s fantastic, by the way. If you see Thai food too spicy, try one of these other Asian dishes instead:
-Keto dieters who want Japanese food are in luck. Get some sashimi and maybe some avocado and miso on the side. Avoid the seaweed salad and tamagoyaki since they often have excessive sugar.
-Similarly, Korean barbeque is a fantastic keto-friendly alternative. It’s up to you the meats and veggies you use in your meal. You may quickly eliminate carbs and sugar by eliminating sauces. If the kimchi doesn’t contain too much sugar, you may even be able to eat it.
-The ketogenic diet is compatible with certain modifications to traditional Vietnamese fare. You can have pho with additional bean sprouts and no rice noodles, or you can get beef without sauce.
Summary
Maintaining a dietary restriction might be challenging. If you’re unaware of the foundations of the keto diet or what you need to avoid, it might be tough to remain loyal to it when you want to eat Chinese cuisine. Tossing in some of these alternatives or leaving out some of these ingredients, like rice, might create a difference in your dinner that you would not otherwise notice.
Remember that although you may swap out starchy sides for more veggies and other changes, the vegetables themselves must be keto-friendly. This may transform the flavor of the whole dish.
With the correct information, a keto-friendly diet may become second nature, particularly one heavy in Chinese cuisine. Remember that protein is essential to the ketogenic diet, and it is always best to consume moderately and healthily.