Keto Friendly Chinese Food: Low-Carb Options to Satisfy Your Cravings!
Chinese cuisine is celebrated for its bold flavors, variety, and richness, yet it can pose challenges for those on a keto diet. If you’re craving your favorite flavors but need a guide to stay in ketosis, you’re in the right place! Many classic dishes are carb-heavy with rice, noodles, and sugary sauces. But with some smart swaps and insights, you can still savor delicious *(keto-friendly Chinese food)* without breaking your low-carb lifestyle.
In this article, we’ll dive into the best keto-friendly options, tips for ordering or cooking at home, and smart ways to enjoy your favorites guilt-free!
What is the Keto Diet?
Before we dive into keto-friendly Chinese food options, let’s quickly review what the keto diet entails. The ketogenic diet is a low-carb, high-fat eating plan that aims to put your body into a state of ketosis. In this state, your body burns fat for energy instead of carbs. Typically, the keto diet involves consuming:
– 5-10% of calories from carbs (20-50g net carbs per day)
– 20-30% from protein
– 60-75% from fat
Since traditional Chinese cuisine often includes high-carb ingredients like rice, noodles, and sugary sauces, navigating a Chinese menu can be challenging. However, there are plenty of keto-friendly options when you know what to look for.
Key Ingredients to Watch Out For in Chinese Cuisine
When choosing keto-friendly Chinese food, paying attention to the ingredients hiding carbs is essential. Here are some standard components of Chinese dishes that you should either avoid or swap for keto alternatives:
1. Rice: A staple of Chinese meals, rice is packed with carbs. One cup of cooked white rice contains around 45g of carbs, making it a no-go for keto.
2. Noodles: Like rice, noodles (wheat-based, egg-based, or rice noodles) are also high in carbs. They can quickly add up to 40-60g of carbs per serving.
3. Sauces: Many Chinese sauces, like sweet and sour, hoisin, and teriyaki, contain Sugar or Cornstarch, which can add hidden carbs. Always check the ingredients or ask the restaurant to serve your meal with less or no Sauce.
4. Battered and Fried Dishes: Sweet and sour chicken or crispy beef are often battered with flour or Cornstarch, increasing the carb content. Opt for non-battered versions instead.
5. Dumplings, Buns, and Rolls: These are typically made from wheat flour, making them high in carbs and unsuitable for keto.
Keto-Friendly Chinese Food Options
Now that we’ve covered what to avoid, let’s focus on what you can enjoy. Here’s a breakdown of keto-friendly Chinese food that’s low in carbs but still flavorful.
1. Egg Drop Soup or Hot and Sour Soup (Without Cornstarch)
Many Chinese soups can be keto-friendly if you avoid thickening agents like Cornstarch. Egg drop soup, with its rich broth and strands of egg, is a great low-carb option. Hot and sour soup can also work if you ask the chef to omit any added cornstarch.
– Carb Count (without Cornstarch): Approx. 3-5g net carbs per cup.
2. Steamed Vegetables
Many Chinese restaurants offer side dishes of steamed vegetables, such as Broccoli, Bok choy, and cabbage. These are keto-friendly and a great way to add fiber to your meal. Be mindful of any sauces or dressings containing hidden sugars or carbs.
– Carb Count: Around 3-5g net carbs per serving.
3. Stir-Fried Meat and Vegetables (Without Sauce)
Stir-frying is a classic Chinese cooking method. You can order a stir-fried dish with meats like chicken, beef, or pork and ask for it without sugary sauces. Stick to garlic, ginger, or soy sauce for added flavor without the carbs.
– Carb Count: Approx. Depending on the vegetables used, 5-7g net carbs per dish.
4. Moo Shu Pork (Without Pancakes)
Moo Shu Pork is a stir-fried dish of pork, scrambled eggs, and vegetables like cabbage, mushrooms, and carrots. The dish is relatively low in carbs, but the traditional pancakes that accompany it should be avoided. Instead, enjoy the filling on its own or wrapped in lettuce leaves for a low-carb twist.
– Carb Count (without pancakes): Approx. 8-10g net carbs per serving.
5. Peking Duck (Without Sauce and Pancakes)
Peking Duck is a popular dish, but it’s typically served with hoisin sauce and thin pancakes. To make it keto-friendly, skip the pancakes and the Sauce. The duck is fatty and delicious, making it a perfect protein choice for the keto diet.
– Carb Count (without Sauce or pancakes): Approx. 3-5g net carbs per serving.
6. Kung Pao Chicken (Without Sugar)
Kung Pao Chicken is a spicy and flavorful dish with chicken, peanuts, and chili peppers. However, the Sauce often contains Sugar. You can ask the chef to prepare the dish without Sugar or opt for a lighter sauce, like soy sauce, to keep it low-carb.
– Carb Count (without Sugar): Approx. 6-10g net carbs per serving.
7. Beef and Broccoli
Beef and Broccoli is a keto staple at a Chinese restaurant. It’s typically a simple stir-fry of beef and Broccoli in a light sauce. To reduce the carbs, ask for the Sauce on the side or make it with soy sauce only.
– Carb Count: Approx. 6-8g net carbs per serving.
Making Keto-Friendly Chinese Food at Home
Cooking Chinese food at home gives you complete control over the ingredients, making it easier to create keto-friendly versions of your favorite dishes. Here are a few ideas to help you get started.
1. Cauliflower Fried Rice
Swap traditional white rice with cauliflower rice to create a low-carb version of fried rice. Combine it with eggs, soy sauce, and your choice of vegetables and proteins for a delicious keto-friendly meal.
Ingredients:
– 1 head of cauliflower (or pre-riced cauliflower)
– 2 eggs
– 2 tbsp soy sauce (or tamari for gluten-free)
– 1 cup mixed veggies (like Broccoli, bell peppers, or zucchini)
– 1 cup cooked chicken, shrimp, or tofu
Instructions:
1. Rice the cauliflower in a food processor or buy pre-riced cauliflower.
2. Heat a pan with some oil, then scramble the eggs.
3. Add veggies and cauliflower rice to the pan and stir-fry for 5-7 minutes.
4. Stir in soy sauce and cooked protein until heated.
Carb Count: Approx. 5-7g net carbs per serving.
2. Zucchini Noodles with Stir-Fry
Zucchini noodles (or zoodles) are a fantastic keto-friendly alternative to noodles if you’re craving them. Pair them with a stir-fry of meats and vegetables for a hearty, low-carb meal.
Ingredients:
– 2 medium zucchinis, spiralized
– 1 cup stir-fried chicken or beef
– 1 tbsp soy sauce
– 1 tsp sesame oil
– Garlic and ginger for flavor
Instructions:
1. Stir-fry your choice of protein with garlic and ginger.
2. Add zucchini noodles and stir-fry for 2-3 minutes.
3. Toss in soy sauce and sesame oil, and serve hot.
Carb Count: Approx. 6-8g net carbs per serving.
A Handy Table of Keto-Friendly Chinese Dishes
| Dish | Estimated Net Carbs per Serving | Keto Modifications |
| Egg Drop Soup | 3-5g | Ask for no cornstarch |
| Hot and Sour Soup | 4-6g | Request without cornstarch |
| Beef and Broccoli | 6-8g | Go light on the sauce |
| Moo Shu Pork | 8-10g | Skip the pancakes |
| Peking Duck | 3-5g | Avoid the sauce and pancakes |
| Kung Pao Chicken | 6-10g | Ask for no added sugar |
| Steamed Vegetables | 3-5g | Avoid sugary sauces |
| Stir-Fried Meat & Vegetables | 5-7g | No sauce, or just soy sauce |
Final Tips for Ordering Keto-Friendly Chinese Food
When dining out at a Chinese restaurant, keep these tips in mind to stay on track with your keto diet:
1. Avoid rice, noodles, and dumplings: Stick with protein-rich dishes and vegetables.
2. Request modifications: Most restaurants are happy to accommodate requests like removing Sugar from sauces or skipping the Cornstarch.
3. Go easy on the Sauce: Savory sauces can contain hidden sugars and carbs, so ask for sauces on the side.
4. Watch portion sizes: Some dishes, while low in carbs, may still have a higher carb count if eaten in large quantities. Stick to moderate portions.
5. Consider sides: Opt for sides of steamed vegetables or soups instead of rice or noodles.
Conclusion
Enjoying delicious Chinese food while staying true to your keto diet is possible. With some planning and knowing what to order, you can savor flavorful dishes without worrying about excess carbs. Remember, the key is to avoid sugary sauces and carb-heavy sides like rice and noodles and opt for stir-fried vegetables and proteins. Whether dining out or cooking at home, plenty of keto-friendly options will satisfy your cravings for Chinese cuisine. Happy eating!
Frequently Asked Questions (FAQs)
What Chinese food can you have on keto?
On keto, you can enjoy Chinese dishes like steamed or stir-fried meat and vegetables (without sugary sauces), egg drop soup (no cornstarch), and Peking duck without the pancakes.
What is the healthiest Chinese food takeout?
Steamed fish, stir-fried vegetables, and dishes like chicken with broccoli or shrimp with garlic sauce (without added sugar) are among the healthiest Chinese takeout options.
Is Chinese brown sauce keto-friendly?
Traditional Chinese brown sauce is usually not keto-friendly due to added sugars and cornstarch. For keto, ask for a light soy sauce-based alternative without thickening agents.
Can I eat Chinese noodles on keto?
No, traditional Chinese noodles are high in carbs. Try substituting with shirataki or zucchini noodles for a low-carb option.
Keto-friendly Chinese food menu
A keto-friendly Chinese menu includes dishes like steamed fish, stir-fried meat with vegetables (no sauce), egg drop soup, and moo shu pork (without pancakes).
High-protein, low-carb Chinese food
High-protein, low-carb Chinese options include Peking duck (without sauce), Kung Pao chicken (no added sugar), and beef with broccoli, all providing protein without excessive carbs.
Carbs in Chinese food takeout
Many Chinese takeout dishes contain high carbs from rice, noodles, and sugary sauces. Opt for dishes like steamed or stir-fried meat with vegetables to reduce carbs.
Best keto-friendly Chinese food
The best keto-friendly options include egg drop soup (no cornstarch), Peking duck (no pancakes), and stir-fried meats with low-carb vegetables and a light soy-based sauce.
Is Chinese garlic sauce keto-friendly?
Chinese garlic sauce often contains added sugar and cornstarch, making it generally unsuitable for keto. Ask for a light garlic and soy sauce instead.
What Chinese food is low in sugar?
Dishes like steamed vegetables, stir-fried meat without sauce, and soups like hot and sour (no cornstarch) are low in sugar and keto-compatible.