Chinese food is known for its rich flavors, variety, and abundance of ingredients. However, many traditional Chinese dishes can be high in carbohydrates, especially those that include rice, noodles, or sugary sauces. For those following a ketogenic (keto) diet, which is low in carbohydrates and high in fats, it can seem challenging to find Chinese foods that fit within these guidelines. The good news is that there are still plenty of keto-friendly options at Chinese restaurants and even recipes you can make at home.
In this article, we’ll explore the different keto-friendly Chinese foods and offer tips for making smart choices while dining out or cooking at home.
What is a Keto Diet?
Before we dive into the foods, it’s important to understand what the ketogenic diet is. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The goal is to push the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
On a keto diet, you typically aim to consume about 70-75% of your calories from fats, 20-25% from protein, and only 5-10% from carbohydrates. This means avoiding high-carb foods like rice, noodles, bread, and sugary sauces.
Keto-Friendly Chinese Food Ingredients
When selecting Chinese dishes that are keto-friendly, the key is to focus on ingredients that are low in carbohydrates and high in healthy fats and proteins. Here are some common ingredients in Chinese cuisine that can work well on a keto diet:
Meat: Beef, pork, chicken, duck, and seafood are all great protein options on a keto diet.
Tofu: Tofu is low in carbohydrates and a good source of protein for those looking for a plant-based option.
Leafy Greens: Vegetables like bok choy, spinach, and Chinese broccoli are low in carbs and high in fiber.
Mushrooms: Shiitake mushrooms, oyster mushrooms, and other varieties are common in Chinese cuisine and are low in carbs.
Sauces: Look for sugar-free soy sauce, oyster sauce, or hoisin sauce without added sugars. You can also make your own sauces using ingredients like ginger, garlic, and sesame oil.
What Chinese Foods Are Keto Friendly?
Now that we understand the keto diet and what ingredients are keto-friendly, let’s dive into the specific Chinese foods you can enjoy on a keto diet.
1. Stir-Fried Meat and Vegetables
One of the simplest and most versatile keto-friendly options in Chinese cuisine is stir-fry. Stir-fried dishes often include a protein (such as chicken, beef, pork, or shrimp) and a variety of vegetables. The key is to choose vegetables that are low in carbs.
Vegetables to include: Bok choy, spinach, mushrooms, zucchini, cabbage, and bell peppers.
Protein options: Chicken, pork, beef, shrimp, or tofu.
Avoid adding rice or noodles, and request that your stir-fry be made with a small amount of sauce, preferably soy sauce or a homemade sauce made with ginger, garlic, and sesame oil.
2. Egg Foo Young
Egg Foo Young is a Chinese omelet made with eggs, vegetables, and meat or seafood. It is often served with a brown gravy, but you can ask for the gravy on the side or omit it entirely if you’re concerned about added sugars or flour.
Egg Foo Young typically contains low-carb vegetables like mushrooms, onions, and bean sprouts, which makes it a keto-friendly choice. You can also ask for extra protein, such as shrimp, pork, or chicken, to make it more filling.
3. Chinese Steamed Fish
Steamed fish is a staple in many Chinese dishes and is often prepared with ginger, scallions, and soy sauce. Fish like tilapia, sea bass, and trout are great options for a keto diet because they are high in protein and healthy fats, and very low in carbohydrates.
Steamed fish is typically served without any sauces that are high in sugar. It’s a clean, light, and delicious dish that fits perfectly into a keto lifestyle.
4. Hot and Sour Soup (Without Tofu)
Hot and sour soup is a popular Chinese dish that can be quite keto-friendly when prepared without high-carb ingredients like tofu or cornstarch. This soup typically contains mushrooms, bamboo shoots, and a flavorful broth made with vinegar, soy sauce, and chili. You can also ask for extra vegetables to boost the nutritional value.
Be sure to ask for the soup to be made without sugar or cornstarch (which is often used as a thickener). The broth and vegetables are usually low in carbs, making this a satisfying keto-friendly option.
5. Kung Pao Chicken
Kung Pao chicken is a popular dish made with chicken, peanuts, and vegetables, all stir-fried in a flavorful sauce. To make it keto-friendly, ask for no rice and request a low-carb version of the sauce (without sugar or cornstarch). The sauce typically includes soy sauce, vinegar, and chili paste, which are all keto-friendly.
Kung Pao chicken is a good source of protein and fats, especially if you ask for extra peanuts, which provide healthy fats. Just make sure to avoid any added sugars in the sauce.
6. Moo Shu Pork (Without Pancakes)
Moo Shu pork is another Chinese dish that can be modified for a keto diet. It usually consists of stir-fried pork, eggs, mushrooms, and cabbage, served with thin pancakes. To make this dish keto-friendly, skip the pancakes and enjoy the stir-fried ingredients with a sugar-free soy sauce or other low-carb sauce.
The combination of pork and vegetables is a great source of protein and fiber, making this a filling and satisfying dish on a keto diet.
7. Szechuan Shrimp
Szechuan shrimp is a flavorful, spicy dish made with shrimp, vegetables, and a bold Szechuan sauce. While the traditional sauce might contain sugar and cornstarch, you can ask the restaurant to prepare a modified version with less sugar or no cornstarch.
Shrimp is an excellent keto-friendly protein choice, and the vegetables typically used in Szechuan shrimp (such as bell peppers, onions, and broccoli) are low in carbs.
8. Beef and Broccoli
Beef and broccoli is a classic Chinese dish that is naturally keto-friendly. The beef provides plenty of protein, while the broccoli offers fiber and essential vitamins. The sauce for this dish can be made with soy sauce, garlic, and a small amount of sesame oil. Make sure to ask for no rice to keep it low-carb.
This dish is a great option for anyone looking for a simple yet satisfying keto-friendly meal.
9. Chinese Chicken Salad (Without Dressing)
Chinese chicken salad is a healthy option that can be customized for a keto diet. The salad typically includes chicken, cabbage, and a variety of crunchy vegetables. To make it keto-friendly, skip the sugary dressing and use a dressing made from sesame oil, vinegar, and a little soy sauce. You can also add extra protein, like grilled chicken or shrimp, to make it more filling.
Be sure to ask for the salad without any crispy noodles or wonton strips, which are often added for crunch but are high in carbs.
10. Lettuce Wraps
Lettuce wraps are a great low-carb alternative to traditional wraps or sandwiches. Many Chinese restaurants offer lettuce wraps filled with chicken, pork, or beef, mixed with vegetables like mushrooms, water chestnuts, and onions. You can customize the filling to suit your keto needs, and the lettuce serves as a healthy, low-carb wrap.
Ask for the sauce to be served on the side to control the amount of sugar or carbs in the dish.
Tips for Dining Out at Chinese Restaurants on Keto
While many Chinese dishes are naturally high in carbs, there are ways to enjoy a keto-friendly meal while dining out. Here are a few tips to help you make better choices:
Avoid rice and noodles: These are high in carbs and should be avoided if you want to stay in ketosis.
Request no sugary sauces: Ask for soy sauce, oyster sauce, or ginger-based sauces without added sugars.
Ask for extra vegetables: Many Chinese dishes come with small amounts of vegetables, so ask for extra to boost the nutritional value of your meal.
Ask for grilled or steamed dishes: Grilled or steamed meats and seafood are often lower in calories and carbohydrates compared to fried dishes.
Conclusion
Eating keto at a Chinese restaurant or while preparing Chinese food at home is entirely possible. By focusing on high-protein, low-carb options and customizing dishes to your dietary needs, you can enjoy the rich flavors and variety of Chinese cuisine without straying from your keto goals. Just remember to avoid high-carb sides like rice and noodles, and be mindful of sugary sauces. With a little planning, you can enjoy keto-friendly Chinese meals that are both delicious and satisfying.
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