What Chinese Food Can I Eat on Atkins?

November 23, 2025 •

4 min read

Over 80% of Chinese takeout dishes contain hidden sugars or starches, making navigating a low-carb diet challenging. For those on the Atkins diet, choosing the right dishes is crucial to staying in ketosis without sacrificing flavor. This guide will reveal exactly what Chinese food can I eat on Atkins by focusing on protein-rich entrees, clear soups, and smart modifications.

Quick Summary

This guide details low-carb Chinese takeout options suitable for the Atkins diet, including dishes like Egg Foo Young, Moo Shu Pork, and steamed seafood. It provides advice on how to avoid hidden sugars and starches in sauces and explains how to customize orders for diet compatibility.

Key Points

Prioritize Protein and Vegetables: Focus your meal on dishes featuring steamed or stir-fried meat and low-carb vegetables like broccoli or bok choy.
Avoid Hidden Sugars and Starches: Be aware that many restaurant sauces and soups are thickened with cornstarch and contain added sugars; request sauces on the side or ask for simple preparations.
Opt for Clear Soups: Choose clear, brothy soups like egg drop soup and be cautious with thicker versions like hot and sour soup, as they may contain thickening agents.
Customize Your Order: Don't hesitate to ask for modifications, such as skipping the rice or noodles, holding the sugary sauce, and choosing steamed over fried preparations.
Steer Clear of High-Carb Staples: Automatically avoid items like fried rice, chow mein, egg rolls, and dumplings, as they are carb-dense and not Atkins-friendly.
Egg Foo Young is a Safe Bet: This dish is essentially a low-carb omelet; just remember to order it without the traditional, carb-heavy gravy.

Navigating a Chinese Menu on the Atkins Diet

Eating Chinese food on Atkins might seem like a contradiction, given the abundance of rice, noodles, and sugary sauces. However, with the right approach and knowledge, you can find numerous delicious options that fit perfectly within your low-carb lifestyle. The key is to avoid high-carb components and request simple, clean preparations.

Soups and Starters: A Low-Carb Beginning

Many Chinese restaurants offer appetizers that can kick off your meal without a carb overload. Clear, brothy soups are an excellent choice, as they often contain very few carbohydrates, if any. The main caveat is to ask the restaurant to use minimal or no cornstarch for thickening.

Egg Drop Soup: Made primarily from broth, beaten eggs, and seasonings, this is a classic Atkins-friendly option. A small amount of cornstarch may be used, so confirm with your server or opt for a plain broth base.
Hot and Sour Soup: Like egg drop, this is a viable choice, but its thickened broth often contains cornstarch. Requesting a less-thickened version or eating it in moderation is wise.
Lettuce Wraps (Modified): Many restaurants offer fillings for lettuce wraps, such as ground chicken or pork with vegetables. Skip the crispy noodle toppings and request the sauce on the side to stay low-carb.

Main Courses: Protein and Vegetable-Rich Choices

The bulk of your Atkins-friendly Chinese meal should come from protein and vegetable-based dishes. Focusing on simple preparations like stir-fries and steamed entrees allows you to control your carbohydrate intake by avoiding hidden sugars.

Beef and Broccoli: This is a popular and often Atkins-friendly choice, provided the sauce isn't heavily sweetened or thickened with cornstarch. Ask for the dish to be prepared with a light soy-based sauce and no sugar.
Moo Shu Pork: Order this dish without the traditional pancakes. The mixture of shredded pork, scrambled eggs, and vegetables is a flavorful and satisfying low-carb meal on its own.
Egg Foo Young: Essentially a Chinese omelet, this dish is a fantastic low-carb choice. Order it without the gravy, which is usually thickened with cornstarch and often high in sugar. Instead, use a splash of soy sauce for flavor.
Steamed Meats and Vegetables: A simple, direct request for steamed chicken, beef, or shrimp with green vegetables like broccoli or bok choy is your safest bet. Add a small amount of soy sauce for seasoning.
Pork Belly: This protein-rich option can be a decadent treat. Ensure it's prepared simply without a sugary glaze or coating.

Sauces and Sides: What to Avoid and What to Use

The sauces are often where hidden carbs lurk. Sweet and sour, General Tso's, and teriyaki sauces are almost always off-limits due to their high sugar content. Instead, season your dishes with low-carb alternatives.

Soy Sauce: A little goes a long way. Opt for tamari or coconut aminos if you prefer a gluten-free option.
Hot Mustard and Vinegar: These add a flavor kick without adding carbohydrates.
Sides to Avoid: Fried rice, chow mein, spring rolls, and dumplings are all carbohydrate-heavy and should be avoided.

Comparison Table: Atkins-Friendly Chinese Dishes

To help you make the best choice, here is a comparison of common Chinese dishes and their suitability for the Atkins diet.


Dish Name	Atkins Suitability	Best Practice for Ordering	Hidden Carbs to Watch For
Egg Foo Young	Excellent	Order without the gravy.	Gravy (high in sugar/starch).
Beef with Broccoli	Good	Ask for a light, low-sugar soy sauce.	Sugary sauces, cornstarch thickener.
Moo Shu Pork	Good	Do not eat the pancakes.	Pancakes, sugary sauce.
Kung Pao Chicken	Fair	Request light sauce and no cornstarch.	High sugar sauce, peanuts.
Steamed Shrimp & Vegetables	Excellent	Order with minimal sauce or soy sauce.	No significant hidden carbs.
General Tso's Chicken	Poor	Avoid entirely.	Sweetened sauce, breading.
Sweet and Sour Pork	Poor	Avoid entirely.	Syrupy sweet sauce, breading.
Chow Mein	Poor	Avoid entirely.	Noodles (wheat flour).

Making Smart Choices for a Satisfying Meal

When ordering at a restaurant, don't be afraid to communicate your dietary needs clearly. A polite request for modifications can make all the difference. Many restaurants are happy to accommodate changes for customers with dietary restrictions. If you're unsure, ask about the ingredients in the sauces or if a dish can be steamed with just a touch of oil and garlic.

For those who enjoy cooking at home, creating Atkins-friendly Chinese dishes is even easier, as you have full control over the ingredients. Recipes can be adapted by substituting traditional noodles with zucchini noodles or cauliflower rice, and crafting sauces with low-carb ingredients. This allows you to indulge in your favorite flavors without compromising your diet. For specific guidance, the Atkins website offers many low-carb recipes, including Asian-inspired options.

Conclusion

Navigating a Chinese restaurant menu while on the Atkins diet is entirely possible with a bit of foresight and clear communication. By focusing on simple, protein-rich dishes, avoiding sugar-laden sauces and carb-heavy fillers like rice and noodles, you can enjoy a delicious and satisfying meal. Options such as Egg Foo Young, Beef and Broccoli (with modifications), and steamed dishes offer flavorful alternatives that keep you on track with your low-carb goals. So next time you're craving Chinese food, remember these strategies to make a smart and healthy choice.

Frequently Asked Questions

Yes, Egg Foo Young is generally a good option, as it is a savory egg omelet packed with protein and vegetables. To keep it low-carb, be sure to order it without the gravy, which is typically thickened with cornstarch.

Beef and Broccoli can be Atkins-friendly, but you must be careful with the sauce. Request that the kitchen use a very light, low-sugar soy sauce and no cornstarch for thickening to avoid excess carbohydrates.

The safest soup options are clear broths, such as Egg Drop Soup. Be mindful that some restaurants thicken their soups with cornstarch, so confirming with your server is recommended.

You should avoid sauces that are thick, sweet, and sticky, such as sweet and sour, General Tso's, and hoisin sauce, as they are loaded with sugar and cornstarch.

Instead of ordering your main course with rice or noodles, you can ask for extra steamed or stir-fried vegetables like bok choy or broccoli. Some restaurants may even offer bean sprouts as a low-carb noodle alternative.

Yes, lettuce wraps are a great option, but you should request them without any crispy noodle toppings. The seasoned meat and vegetable filling is a perfect low-carb choice.

Yes, hidden carbs from cornstarch used as a thickener and added sugars in sauces are a major concern. Always ask your server about the ingredients and request simple preparations to minimize your carb intake.