Can I eat chow mein on keto?

December 2, 2025 •

4 min read

According to nutrition data, a single cup of traditional chow mein noodles can contain over 25 grams of carbohydrates, making it unsuitable for a ketogenic diet. While a restaurant's version of chow mein is off-limits, it is entirely possible to create a delicious, keto-friendly version at home by making simple modifications to the ingredients.

Quick Summary

Traditional chow mein is not keto-friendly due to its high carbohydrate content, primarily from egg noodles and sugary sauces. However, this article details how to make a delicious, low-carb version of chow mein using smart ingredient substitutions. It covers everything from noodle alternatives to sauce adjustments and provides a comparison of traditional versus keto ingredients.

Key Points

Traditional chow mein is not keto: The wheat-based noodles and sugary sauces make it too high in carbohydrates for a ketogenic diet.
Homemade versions are keto-friendly: You can easily make a delicious, low-carb chow mein at home by using simple ingredient swaps.
Substitute noodles wisely: Replace wheat noodles with shirataki noodles, zucchini noodles (zoodles), or shredded cabbage.
Control your sauce: Use coconut aminos instead of soy sauce and keto-friendly sweeteners and thickeners to control carb count.
Order takeout with caution: When eating out, order a protein and vegetable stir-fry without noodles and specify no sugary sauces or thickeners.
Focus on low-carb vegetables: Add plenty of keto-friendly vegetables like broccoli, bell peppers, and bean sprouts to boost flavor and nutrition.
Xanthan gum is a keto-friendly thickener: Use a small amount of xanthan gum to thicken homemade sauces instead of cornstarch.

Why Traditional Chow Mein Isn't Keto-Friendly

Traditional chow mein poses a significant challenge for those following a ketogenic diet, which restricts daily carbohydrate intake, typically to 20-50 grams. The primary culprits are the noodles and the sauce. The noodles are made from wheat flour, a high-carbohydrate ingredient that would quickly deplete your daily carb allowance. Additionally, many restaurants use sauces loaded with sugar, cornstarch, and other thickeners, adding to the carbohydrate count and kicking you out of ketosis. Even a modest portion can contain a staggering amount of hidden carbs, making it a dangerous choice for anyone committed to a low-carb lifestyle.

The Carb Count Breakdown

To better understand why traditional chow mein is problematic, let's examine its key components:

Chow Mein Noodles: Made from wheat, a single cup can contain over 25 grams of carbs.
Sauce: Often contains added sugar, oyster sauce, or other high-carb ingredients. Many recipes also use cornstarch as a thickener.
Vegetables: While most vegetables are keto-friendly, some recipes might include higher-carb additions like carrots in larger quantities.

Creating Your Own Keto Chow Mein

Fortunately, recreating the flavors and texture of chow mein is straightforward with keto-friendly ingredient swaps. The key is to replace the high-carb noodles and sugary sauce with low-carb alternatives.

Noodle Alternatives

Shirataki Noodles: These Japanese noodles are made from a type of fiber and are virtually carb-free. They have a unique texture but absorb the flavor of the sauce exceptionally well. Be sure to rinse them thoroughly before use.
Zucchini Noodles (Zoodles): Spiralized zucchini offers a fresh, vegetable-based noodle substitute. It has a slightly higher water content, so you may want to pat them dry after cooking to prevent a watery dish.
Cabbage: Shredded cabbage can be stir-fried to mimic the texture of noodles and is a classic addition to many low-carb Asian dishes.

Keto-Friendly Sauces and Ingredients

Soy Sauce Alternatives: Use coconut aminos or tamari instead of traditional soy sauce to reduce sodium and potential gluten, depending on your dietary needs.
Sugar-Free Sweeteners: Replace granulated sugar with a keto-friendly alternative like erythritol or monk fruit sweetener.
Thickeners: Instead of cornstarch, use a small amount of xanthan gum to thicken the sauce. A little goes a long way, so use it sparingly.
Protein: Choose your favorite protein, such as chicken, beef, pork, or shrimp.
Vegetables: Load up on low-carb vegetables like bell peppers, broccoli, bean sprouts, and mushrooms.

Comparison Table: Traditional vs. Keto Chow Mein


Feature	Traditional Chow Mein	Keto Chow Mein	Key Difference
Noodles	Wheat-based egg noodles	Shirataki noodles, zucchini noodles, or cabbage	Replaces high-carb wheat with zero or low-carb options
Sauce	Soy sauce, sugar, cornstarch, and oyster sauce	Coconut aminos, sugar-free sweetener, xanthan gum, etc.	Eliminates sugary and starchy sauce components
Protein	Chicken, beef, pork, or shrimp	Any keto-friendly protein source	No significant difference
Vegetables	Standard vegetable mix (onions, cabbage, carrots)	Standard low-carb vegetable mix (broccoli, bell peppers, bean sprouts, mushrooms)	Focuses on low-carb vegetables
Carb Count	Very high	Very low	Crucial for maintaining ketosis

Ordering Keto-Friendly Chinese Takeout

While making your own keto chow mein is the safest bet, it is possible to navigate a Chinese restaurant menu for low-carb options. When ordering, you need to be very specific and not assume the dish is keto by default. Your best approach is to request a modified stir-fry dish.

Order a Stir-Fry, Hold the Rice and Noodles: Ask for a protein stir-fry with extra vegetables, ensuring it does not contain any added starches or sugar in the sauce.
Ask for Low-Sodium Soy Sauce: This is a good practice for reducing overall sodium intake, but it is not a complete solution for eliminating carbs.
Beware of Hidden Carbs: Even some savory sauces contain sugar. It is best to stick to simple, clear sauces like chicken broth or ask for a sauce-free preparation and add your own keto-friendly sauces at home.

Conclusion

In summary, traditional chow mein is not a viable option for those on a keto diet due to its high carbohydrate content from wheat noodles and sugary sauces. However, this classic dish can be easily adapted at home by substituting high-carb ingredients with low-carb alternatives like shirataki noodles, zucchini, or cabbage. By understanding the key differences and being mindful of hidden carbs in restaurant versions, you can still enjoy the delicious flavors of chow mein while staying in ketosis. Creating your own homemade version offers full control over ingredients and macros, ensuring a healthy, satisfying, and keto-compliant meal.

Optional Authoritative Outbound Link

Learn more about navigating a ketogenic diet at the official Keto Chow website: https://ketochow.xyz/

Frequently Asked Questions

Regular chow mein is not suitable for a ketogenic diet because it is made with high-carb wheat noodles and sauces that often contain added sugar and starches, pushing the carb count far beyond keto limits.

Excellent keto-friendly noodle substitutes include shirataki noodles, which are virtually carb-free, or spiralized zucchini (zoodles), and shredded cabbage.

To make a keto-friendly sauce, use coconut aminos or tamari instead of soy sauce, sweeten with a sugar substitute like erythritol or monk fruit, and thicken with a small amount of xanthan gum instead of cornstarch.

Ordering a custom dish is your best bet. Request a protein and vegetable stir-fry without noodles or rice, and explicitly ask for no sugary sauce or starch-based thickeners. It is not possible to order standard chow mein and make it keto.

You can use a wide variety of low-carb vegetables, including broccoli, bell peppers, cabbage, bean sprouts, mushrooms, and onions.

Yes, spaghetti squash is a great, low-carb, and gluten-free noodle alternative that works well in a keto chow mein. Its texture is fibrous and can hold up well in a stir-fry.

Hidden carbs can come from certain sauces, marinades, and excessive amounts of higher-carb vegetables like carrots. Always check the labels of pre-made sauces and measure your ingredients carefully to stay within your daily carb limit.