Chinese takeout is a convenient meal, but standard orders can be high in sugar and starch. However, with knowledge of ingredients and preparation, it's possible to enjoy flavorful, low-carb Chinese cuisine. The key is to focus on dishes rich in protein and non-starchy vegetables while avoiding sweet sauces, thickeners, and carb-heavy fillers like rice and noodles.
Low-Carb Chinese Dishes
Certain dishes are inherently low-carb, focusing on fresh ingredients and simple cooking methods. These are excellent choices for staying on track with a low-carb diet.
Egg Drop Soup: A Flavorful Start
Egg drop soup is one of the safest and lowest-carb choices. A traditional version consists of a savory broth, strands of egg, and sometimes green onions. The carb count is minimal, especially if the restaurant does not use a cornstarch slurry to thicken it. Ask for no fried wonton strips to keep it truly low-carb.
Steamed Dishes
Steamed entrees contain no breading or sugary glazes. Ordering a steamed fish or steamed mixed vegetables with protein (like chicken or shrimp) is one of the cleanest options available.
- Steamed Fish: Many Chinese restaurants offer steamed fish preparations, often with ginger and scallions. This preparation is very low in carbs and provides excellent protein.
- Steamed Vegetables: Request steamed mixed vegetables, such as broccoli, bok choy, and mushrooms, without a heavy sauce.
Protein and Vegetable Stir-Fries
Stir-fries are a great foundation for a low-carb meal, but customization is essential. The focus should be on the protein and vegetables, served without rice or noodles. To avoid hidden carbs, always ask for the sauce on the side.
- Beef and Broccoli: This classic is a solid choice when ordered correctly. Ensure the sauce is a light, soy-based one and ask if the beef is marinated in cornstarch (a process called 'velveting'). If so, request a non-velveted version.
- Moo Goo Gai Pan: This stir-fry of chicken and mushrooms is often made with a light, clear sauce, making it a low-carb contender. Order it with extra vegetables and no rice.
- Chop Suey: This dish of stir-fried meat and vegetables can be low-carb if the sauce is light, and the starchy sides are skipped.
Egg Foo Young
Considered a Chinese omelet, Egg Foo Young is made from eggs, vegetables, and a choice of meat. The dish itself is naturally low in carbs, but the accompanying gravy can be thickened with cornstarch. To keep it low-carb, order it with no gravy or ask for a simple, soy-based sauce on the side.
Navigating the Menu
Awareness is the best tool when ordering out. Knowing what to avoid and how to customize can turn a carb-heavy meal into a diet-friendly one.
Hidden Carbs: Sauces and Thickeners
Sauces are a primary source of hidden sugars and cornstarch. Thicker, sweeter sauces like General Tso's, sweet and sour, and orange sauces are high in carbs. Even seemingly innocent brown sauces can contain sugar. To minimize carbs, request a light, simple sauce on the side or a stir-fry with just soy sauce, garlic, and ginger.
The Obvious Culprits
Rice, noodles, and breading are no-gos for low-carb eating. Always ask for a meal without the standard side of rice or noodles. This also applies to dishes featuring breaded and deep-fried meat, as the breading adds a significant carb load. Opt for grilled, steamed, or stir-fried preparations instead.
Customizing Your Order
To ensure your meal aligns with low-carb goals, don't be afraid to make specific requests when ordering. Tips include:
- Sauce on the side: This gives complete control over how much is added.
- Extra vegetables: Ask for more broccoli, cabbage, or mushrooms instead of rice.
- Steamed preparation: Choose steamed meats and vegetables for the cleanest option.
- Ask about thickeners: Inquire if cornstarch is used in sauces or for velveting the meat.
Comparison of Low-Carb Chinese Dishes
Here is a comparison of some popular, low-carb-friendly Chinese dishes based on common preparations.
| Dish | Ingredients | Sauce Type | Potential Carbs | Customization Potential |
|---|---|---|---|---|
| Egg Drop Soup | Broth, egg, scallions | Light, savory | Very Low | Minimal (ask about thickeners and garnishes) |
| Steamed Fish | Fish, ginger, scallions | Soy-based or none | Very Low | Excellent (no sauce or specific seasoning) |
| Beef and Broccoli | Beef, broccoli | Brown sauce | Moderate (sauce, velveting) | High (request light sauce, no velveting) |
| Moo Goo Gai Pan | Chicken, mushrooms, veggies | White/Clear sauce | Low-Moderate (cornstarch thickener) | High (no rice, extra veggies, light sauce) |
| Egg Foo Young | Eggs, meat, veggies | Brown gravy | Moderate (gravy) | High (no gravy or sauce on the side) |
| Chop Suey | Meat, eggs, veggies | Light sauce | Moderate (sauce) | High (extra veggies, no rice/noodles) |
Conclusion: Enjoying Chinese Cuisine on a Low-Carb Diet
While Chinese takeout is often perceived as carb-heavy, it's possible to find and create delicious, low-carb meals. The dishes with the lowest carb counts are generally egg drop soup and steamed meat and vegetable entrees. For stir-fries, smart ordering is key: opt for sauces on the side, skip the rice and noodles, and confirm the cooking method to avoid hidden starches. By focusing on whole, unprocessed ingredients like protein and non-starchy vegetables, it's possible to enjoy the rich flavors of Chinese cuisine without derailing a diet. For more ideas on adapting your favorite Chinese dishes to be keto-friendly, consider exploring this guide: 15 Keto-Friendly Chinese Foods.
