What Chinese dishes can you eat on keto? A low-carb guide

October 23, 2025 •

4 min read

Over 75% of popular Americanized Chinese dishes contain ingredients high in sugar and starch, making them a challenge for low-carb diets. However, knowing what Chinese dishes can you eat on keto is a game-changer, allowing you to enjoy flavorful meals while staying in ketosis with smart ordering strategies.

Quick Summary

This guide provides practical tips and specific menu recommendations for enjoying Chinese food on a ketogenic diet. Learn to spot hidden carbs, modify dishes, and choose protein-rich, vegetable-heavy options at restaurants or for takeout.

Key Points

Prioritize protein and non-starchy vegetables: Select dishes centered around meat like chicken, beef, or shrimp, paired with vegetables such as broccoli, bok choy, or mushrooms.
Beware of hidden carbs in sauces: Many Chinese sauces use sugar and cornstarch for thickening. Always ask for sauces on the side or stick to light, soy-based alternatives.
Swap carbs for keto-friendly alternatives: Skip the rice and noodles entirely. Instead, request extra steamed vegetables or use cauliflower rice or shirataki noodles for homemade dishes.
Choose steamed or stir-fried options: Avoid anything battered or deep-fried, which adds significant carbohydrates. Steamed dishes offer the safest, lowest-carb preparation.
Modify classic dishes for success: Popular meals like Moo Shu Pork and Egg Foo Young can be made keto-friendly by eliminating sugary sauces and starchy sides.

Navigating the Chinese Takeout Menu on Keto

For those on a ketogenic diet, the typical Chinese takeout menu can seem like a minefield of carbohydrates. Staple items like rice, noodles, and egg rolls are immediate no-gos, and many seemingly safe sauces contain hidden sugars and starches. The key to success is to focus on protein-forward and vegetable-heavy dishes, while being extremely cautious about the sauces and cooking methods used. With a little knowledge and communication with your server, you can enjoy delicious Chinese food without compromising your diet.

Keto-Friendly Chinese Dishes and Substitutions

Many Chinese dishes can be adapted to fit a ketogenic lifestyle with a few simple modifications. The best approach is to seek out stir-fried or steamed options and request sauces on the side or ask for a simple, keto-friendly alternative like soy sauce with garlic.

Here is a list of excellent choices:

Beef and Broccoli: A classic for a reason. Order with a light brown sauce on the side and skip the rice. The broccoli provides healthy fiber and essential nutrients.
Moo Shu Pork: This dish typically includes shredded pork, scrambled egg, and vegetables like cabbage and mushrooms. Ask for it without the starchy plum sauce and pancakes, or use large lettuce cups as a wrap instead.
Egg Foo Young: Essentially a Chinese omelet, this is a great low-carb base. Ensure the gravy is either omitted or that the restaurant confirms it is not thickened with cornstarch.
Pork Belly: Often roasted to have crispy skin, this is a high-fat, low-carb delight. Verify with the restaurant that it is not coated in a sugary glaze.
Egg Drop Soup or Hot and Sour Soup: These are excellent starters, but with a crucial caveat. They are traditionally thickened with cornstarch. Ask if a keto-friendly thickener, like xanthan gum, can be used, or simply confirm the soup is a clear broth base without added starches.
Steamed Meats and Vegetables: The simplest and safest option. Order steamed chicken, fish, or shrimp with a side of steamed vegetables like bok choy or green beans. Season with a small amount of soy sauce and garlic.
Kung Pao Chicken or Shrimp: This spicy stir-fry is often a good choice, provided you order it without the rice and ask for a light sauce. The peanuts, peppers, and chicken make a filling, flavorful meal.

How to Order for a Successful Keto Meal

Successful keto dining is not just about what you order, but how you order it. Communication with the kitchen is key. Start by politely informing your server of your dietary needs. This is especially important for sauces, which are the main source of hidden carbohydrates.

Key Phrases for Keto Ordering:

"No rice, please." Request extra vegetables or a cauliflower rice substitute if available.
"Sauce on the side." This gives you control over how much sauce you use. Opt for soy sauce, vinegar, or chili oil over thick brown or sweet sauces.
"Is the sauce thickened with cornstarch or sugar?" This direct question helps identify hidden carbs in seemingly safe dishes.
"Steamed only, no breading." Specify that your protein should be steamed or simply stir-fried without any breading or flour coating.

Making Keto Chinese Food at Home

For absolute control over ingredients, cooking Chinese food at home is the best route. You can ensure every component is keto-approved. Use alternatives like cauliflower rice instead of white rice and zucchini noodles or shirataki noodles instead of traditional wheat-based noodles. Sauces can be made with soy sauce (or tamari for a gluten-free option), sesame oil, rice vinegar, and sugar-free sweeteners.

Comparison Table: Keto-Friendly vs. Non-Keto Chinese Dishes


Feature	Keto-Friendly Choices	Non-Keto Choices
Carb Source	Non-starchy vegetables (broccoli, bok choy, bell peppers), healthy fats	Rice, noodles, breaded meats, starchy veggies (carrots, corn)
Sauces	Light, thin, soy-based, garlic, ginger, vinegar. Requested on the side.	Thick, sweet, sugary sauces (General Tso's, sweet and sour, hoisin)
Cooking Method	Steamed, stir-fried, roasted	Deep-fried, battered
Dish Examples	Beef with Broccoli (mod.), Egg Foo Young (mod.), Steamed Fish/Veggies, Pork Belly	Fried Rice, Chow Mein, General Tso's Chicken, Egg Rolls, Sweet and Sour Pork
Modifications Needed	Yes (e.g., sauce on side, no rice)	Significant or impossible for keto

Conclusion

Eating Chinese food on keto is entirely possible with a bit of foresight and assertive ordering. By sticking to protein-rich dishes featuring low-carb vegetables, avoiding sugary and starchy sauces, and skipping traditional rice and noodles, you can savor the flavors of Chinese cuisine. Remember to prioritize steamed or lightly stir-fried options and ask for modifications to ensure your meal remains keto-compliant. For the most control, consider recreating your favorite dishes at home with keto-friendly substitutions. With these strategies, you can enjoy a delicious and satisfying Chinese meal without straying from your dietary goals. For further tips on ordering low-carb takeout, consult guides from reputable health websites like Ketogenic.com's guide to keto Chinese food.

Frequently Asked Questions

Beef and Broccoli is often a good choice, but you must ask for the brown sauce on the side and use it sparingly, as it can contain sugar and cornstarch. Skip the rice completely.

Yes, but with caution. Egg Drop Soup is a clear, broth-based soup that can be low-carb. However, confirm that the restaurant does not use cornstarch or other starches as a thickener.

No, both fried rice and chow mein are high in carbohydrates and not suitable for a strict ketogenic diet. They rely on rice and wheat noodles as their primary base.

You should avoid all dishes with thick, sweet sauces (like General Tso's or Sweet and Sour), breaded and deep-fried meats, rice, and noodles.

Moo Shu Pork is a stir-fried dish with pork, eggs, and vegetables. It is keto-friendly if you omit the plum sauce and the starchy pancakes it's traditionally served with. You can use large lettuce leaves instead.

To make Chinese food keto at home, use cauliflower rice instead of rice, shirataki noodles instead of wheat noodles, and create your own sauces using keto-friendly ingredients and sweeteners.

Yes, lettuce wraps are an excellent keto choice. Just be sure to ask for the sauce on the side, as some marinades can contain sugar or cornstarch.