Navigating the Menu: Is there any low carb Chinese food?

October 30, 2025 •

3 min read

While many classic Chinese-American dishes are notoriously high in carbs due to rice, noodles, and sugary sauces, an increasing number of diners are seeking healthier alternatives. So, for those on a restrictive diet, the burning question is: is there any low carb Chinese food? The answer is a definitive yes, with the right approach and a little menu knowledge.

Quick Summary

Discover how to select low-carb Chinese dishes by focusing on lean proteins and non-starchy vegetables, avoiding heavy carbs and sugary sauces, and making simple modifications to enjoy a healthy, flavorful meal.

Key Points

Prioritize Proteins and Non-Starchy Vegetables: Focus your meal around steamed or lightly stir-fried meat, fish, and low-carb vegetables like broccoli or bok choy.
Avoid Thick, Sugary Sauces: Say no to options like sweet and sour, hoisin, and General Tso's, and opt for lighter, savory sauces or ask for sauce on the side.
Skip Rice and Noodles: These are primary carb sources; request extra vegetables, cauliflower rice, or shirataki noodles instead.
Be Mindful of Breading: Breaded and fried items, including egg rolls and certain meats, contain hidden carbs from flour coatings.
Choose Steamed or Roasted Dishes: Cooking methods that avoid heavy breading and sauces are generally the safest and lowest-carb choices.

Understanding the High-Carb Culprits in Chinese Cuisine

Traditional Chinese cuisine, particularly its Americanized counterparts, often relies on ingredients and cooking methods that are high in carbohydrates. Knowing what to watch out for is the first step toward making healthier choices.

Rice and Noodles: The most obvious sources of carbs, these are often served as the foundation of a meal. This includes steamed white rice, fried rice, and noodle dishes like chow mein and lo mein.
Sugary Sauces: Many sauces common in Chinese restaurants contain large amounts of sugar and cornstarch, used as a thickener. Examples include sweet and sour, hoisin, plum, and duck sauces. Even seemingly savory brown sauces can have significant added sugar and starch.
Breading and Frying: Fried appetizers like egg rolls and wontons are typically breaded with flour and deep-fried. Similarly, meats in dishes like General Tso's or sesame chicken are often battered before cooking, adding a heavy carb load.
Starchy Vegetables: While vegetables are generally a good choice, be mindful of starchy options like green peas, corn, and potatoes, which have a higher carb count.

Low-Carb-Friendly Chinese Dishes and Ordering Hacks

Making small adjustments to your order can transform a high-carb meal into a diet-friendly option. By focusing on protein, vegetables, and careful sauce selection, you can enjoy Chinese food without the carb overload.

Choose Your Protein Wisely

Prioritize steamed, roasted, or lightly stir-fried proteins over heavily breaded or fried options. Some excellent choices include:

Beef and Broccoli: A classic, simple dish. Ask for the sauce on the side or request a light, savory one with no cornstarch.
Moo Shu Pork: Order this dish with lettuce wraps instead of the traditional pancakes.
Egg Foo Young: This Chinese omelet is rich in protein and non-starchy vegetables. Request it without the gravy, or substitute a dash of low-sodium soy sauce.
Steamed Fish or Seafood: Often prepared with simple seasonings like ginger and scallions, this is one of the healthiest options available.
Peking Duck: A delicious, roasted option. Be sure to order it without the sugary plum sauce and skip the crepes.
Chicken or Beef with Mixed Vegetables: A standard stir-fry is a safe bet, as long as you specify no cornstarch or sugar in the sauce.

Embrace Low-Carb Soups and Sides

Starting your meal with a clear, broth-based soup can be a low-carb and satisfying way to begin.

Egg Drop Soup: A simple, low-carb starter made with broth and beaten eggs. Ask if it's thickened with cornstarch and, if so, whether they can omit it.
Hot and Sour Soup: Another flavorful, broth-based option, often with tofu and mushrooms. Again, check about cornstarch thickeners.
Side of Steamed Vegetables: Instead of rice or noodles, order a generous portion of steamed vegetables like bok choy or Chinese broccoli.

Make Smart Substitutions

If cooking at home, you have even more control over your ingredients. Restaurants may also accommodate these simple requests.

Cauliflower Rice: A fantastic, low-carb alternative to traditional rice. Many restaurants will make this swap upon request, or you can easily prepare it at home.
Shirataki Noodles: Made from konjac yams, these noodles have virtually no carbs and are a great substitute for wheat or rice noodles.
Lettuce Wraps: A crunchy, low-carb vessel for holding your stir-fried proteins and vegetables.

High-Carb vs. Low-Carb Chinese Food


High-Carb Item	Low-Carb Alternative	Notes
Fried Rice	Cauliflower Rice or extra vegetables	Ask for your order without rice and sub in steamed veggies.
Lo Mein/Chow Mein	Shirataki Noodles or Zucchini Noodles	Made with high-carb wheat noodles; opt for a noodle-less stir-fry instead.
Egg Rolls/Wontons	Egg Drop Soup or Chicken Lettuce Wraps	These are fried and wrapped in flour-based dough.
Sweet & Sour Dishes	Steamed Protein with Garlic Sauce	The heavy, sugary sauce is loaded with carbs.
General Tso's Chicken	Kung Pao Chicken (light sauce)	The chicken is breaded and fried, and the sauce is very sweet.

Conclusion: Enjoying Your Meal with Confidence

The notion that Chinese food is entirely off-limits for a low-carb diet is a misconception. With awareness of the common high-carb ingredients and a few simple strategies, you can confidently navigate any Chinese restaurant menu. By prioritizing steamed or lightly stir-fried dishes, opting for clear broth soups, and making smart substitutions for rice and noodles, you can savor a delicious and satisfying meal without sacrificing your dietary goals. A little planning goes a long way towards enjoying your favorite cuisine on your own terms. For a wealth of low-carb recipes to try at home, check out the resources on Omnivore's Cookbook.

Frequently Asked Questions

Dishes highest in carbs typically include rice (especially fried rice), noodles (like lo mein and chow mein), breaded and fried items (such as General Tso's chicken and egg rolls), and anything with a thick, sugary sauce.

Yes, egg drop soup is a very low-carb starter, as it's primarily made with broth and eggs. However, some restaurants use a cornstarch thickener, so it's wise to ask for it without or confirm it's prepared simply.

Traditional fried rice is not a low-carb option due to the high carbohydrate content of the rice. A great alternative is to order a stir-fry and have it served with cauliflower rice or extra steamed vegetables.

To make a stir-fry low carb, request no rice or noodles, ask for sauce on the side or a light garlic sauce, and confirm that no cornstarch or sugar is added during preparation.

At a Chinese buffet, focus on the salad bar, steamed vegetables, and protein options like roasted meats or shrimp. Avoid anything with heavy sauce or breading and be selective at the stir-fry bar to control your ingredients.

Your best low-carb sauce options include low-sodium soy sauce, garlic sauce, and vinegar. Always ask for sauces on the side to manage portion size and avoid excess sugar.

Most vegetables like broccoli, bok choy, and mushrooms are low carb. However, some dishes may include starchy vegetables like green peas or corn, so it's important to be aware of what's in your meal.