Chinese food is a popular choice for eating out, but for those following a keto diet, it can be challenging to navigate the menu. Many traditional Chinese dishes use ingredients that are high in carbs, such as rice, noodles, and sauces with sugar. However, there are ways to enjoy Chinese cuisine without breaking your keto diet.
This article will guide you on how to select low-carb dishes, make customizations, and understand which foods to avoid while still enjoying a delicious meal at a Chinese restaurant.
Understanding Keto-Friendly Options at a Chinese Restaurant
The ketogenic diet (or keto) is a low-carb, high-fat diet that helps the body enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, it’s essential to keep daily carb intake low—typically around 20-50 grams. While many Chinese dishes are high in carbs, there are some traditional and modified options that fit the keto lifestyle.
Here are key principles to follow:
Choose proteins and fats: Go for dishes rich in protein like meat, seafood, or tofu and request added healthy fats like oil or avocado if available.
Limit sauces: Most sauces contain sugar and starches that can spike carb intake. Opt for dishes with minimal or no sauce, or ask if they can be made with a lighter, sugar-free sauce.
Skip the rice and noodles: These are high-carb and are best avoided on a keto diet.
Best Keto-Friendly Appetizers at a Chinese Restaurant
Hot and Sour Soup (Without Thickeners)
Hot and sour soup is a good choice if you request it without starch or cornstarch, as these are usually used to thicken the broth. This soup often includes mushrooms, tofu, and meat, which are keto-friendly. Just make sure to ask if the soup can be made without the thickening agents to keep it low in carbs.
Egg Drop Soup
Egg drop soup is another keto-friendly option. It typically consists of a light broth with beaten eggs and seasonings. This dish is low in carbs, especially if it’s not thickened with cornstarch. You can also ask for extra protein by adding chicken or tofu to the soup.
Edamame
Edamame, or steamed soybeans, is a simple appetizer that can fit well into a keto diet. While it contains a small amount of carbs, it’s packed with protein and fiber, making it a reasonable choice in moderation. Just be cautious not to overeat it, as the carbs can add up.
Pork or Chicken Skewers (Without Sugar Glaze)
If the restaurant offers grilled meats like chicken or pork skewers, they can be a good keto option. Just be sure to ask for them to be prepared without any sugary glazes or sauces that may contain hidden carbs. A simple seasoning of salt, pepper, and spices is perfect for a keto-friendly meal.
Best Keto-Friendly Main Dishes at a Chinese Restaurant
Stir-Fried Meat and Vegetables
Stir-fried meat and vegetables can be a great keto choice, especially when the dish is made with healthy oils like sesame oil or avocado oil. Look for options that feature lean proteins like chicken, beef, shrimp, or pork. Vegetables like broccoli, spinach, bok choy, and zucchini are low in carbs and can be easily included in the stir-fry. Ask the chef to skip any sugary sauces or thickeners, and ask for soy sauce or tamari (a gluten-free soy sauce) to keep it flavorful without the carbs.
Mongolian Beef (Without Sauce)
Mongolian beef is a popular dish that can be easily adapted for keto. Traditionally, it’s made with beef, onions, and a sweet soy-based sauce. You can request the sauce to be served on the side or replaced with a low-carb alternative, such as a simple soy sauce or coconut aminos. This dish is typically made with thin slices of beef, which are high in protein and low in carbs.
Lemon Chicken (Without the Sauce)
Lemon chicken is another option that can work well on keto if you skip the sugary lemon sauce. Instead of the traditional sweet glaze, ask if the dish can be prepared with a lemony marinade or a simple lemon and herb seasoning. Pair it with low-carb vegetables like green beans, bok choy, or spinach for a satisfying meal.
Beef with Broccoli
Beef with broccoli is a classic Chinese dish that’s typically keto-friendly when ordered without the sugary brown sauce. Broccoli is a low-carb vegetable, and beef provides plenty of protein. To make it even more keto-friendly, ask for a simple stir-fry with garlic, ginger, and soy sauce or tamari. This combination will satisfy your cravings for Chinese food while keeping your carb count low.
Kung Pao Chicken (Without the Sauce)
Kung Pao chicken is a flavorful dish that can be modified to fit into your keto diet. It usually contains chicken, peanuts, and vegetables, with a spicy, savory sauce. You can ask the restaurant to prepare the dish with a minimal amount of sauce or to serve it on the side so that you can control the amount you consume. Be aware of the peanuts, as they can add some carbs, so it’s best to eat them in moderation.
Shrimp with Garlic Sauce
Shrimp is a great source of protein and very low in carbs, making it a perfect choice for a keto meal. Shrimp with garlic sauce is typically stir-fried with garlic, oil, and a splash of soy sauce or tamari. If you want to keep the dish keto-friendly, ask for the sauce to be made without sugar or cornstarch. Pair it with a side of sautéed spinach or bok choy for added nutrients.
Sautéed Green Beans
If you’re looking for a healthy, keto-friendly vegetable side dish, sautéed green beans are a great option. They are low in carbs and can be stir-fried with garlic and sesame oil for extra flavor. Many Chinese restaurants offer sautéed or stir-fried green beans as a side dish, so this can easily be included in your meal.
What to Avoid on a Keto Diet at a Chinese Restaurant
To maintain your keto lifestyle, you should avoid several common ingredients and dishes at Chinese restaurants that are high in carbs. Here are some of the main items to steer clear of:
Rice
Rice, whether white, brown, or fried, is high in carbs and should be avoided on a keto diet. A single serving of rice can quickly exceed your daily carb limit. Instead, ask for a side of sautéed vegetables or a lettuce wrap to replace the rice.
Noodles
Noodles are another carb-heavy food that should be avoided. This includes both traditional Chinese noodles made from wheat and rice noodles. If a dish calls for noodles, you can ask for it to be served with extra vegetables instead.
Dumplings
Dumplings are typically made with dough wrappers filled with meat and vegetables. While they may sound tempting, the dough is made from refined flour, which is high in carbs. Fried dumplings also often contain extra unhealthy oils. Opt for a non-dumpling appetizer instead.
Sweet Sauces
Chinese cuisine is known for its sweet and savory sauces, but these often contain added sugar or cornstarch to thicken them. Sweet and sour sauce, for example, is a no-go on keto. Soy sauce can be a better option, but always ask if it’s sugar-free or opt for tamari as a gluten-free alternative.
Fried Foods
Many Chinese dishes are deep-fried, including spring rolls, egg rolls, and crispy chicken. These are coated in batter or breadcrumbs, which are high in carbs. Stick with dishes that are steamed, stir-fried, or grilled to avoid the carbs from breading and frying.
Tips for Customizing Your Chinese Meal for Keto
If you’re unsure about what’s available, don’t hesitate to ask the restaurant staff to customize your dish. Here are some suggestions for customizing your meal to fit your keto needs:
- Ask for dishes to be prepared with less sauce or to have the sauce served on the side.
- Request that your meal be cooked in healthy oils like olive oil or sesame oil, rather than vegetable oils.
- Skip any starches like cornstarch or flour that are used to thicken sauces or coat meats.
- Choose low-carb vegetables like bok choy, spinach, zucchini, and mushrooms.
- Ask for steamed or sautéed vegetables rather than deep-fried ones.
Conclusion
Eating at a Chinese restaurant while following a keto diet is entirely possible with some careful choices and customizations. By focusing on proteins, healthy fats, and low-carb vegetables, you can enjoy a satisfying and flavorful meal without derailing your keto goals. Avoiding rice, noodles, and sugary sauces is key to staying within your carb limits. With a little planning and some smart substitutions, you can indulge in Chinese cuisine without compromising your diet.
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