Your Guide to Ordering Keto Chinese Food
Chinese takeout can seem challenging on a ketogenic diet because of carb-heavy ingredients like rice, noodles, and sugary sauces. However, with the right information and some simple adjustments, it's possible to enjoy a delicious, low-carb Chinese meal. Focus on dishes with protein and vegetables, avoid breaded or fried options, and watch out for hidden sugars and starches in sauces.
Keto-Friendly Chinese Dishes to Order
Look for steamed or stir-fried protein and low-carb vegetables when choosing from a Chinese restaurant menu. These options minimize hidden carbs and allow for easy customization.
- Beef and Broccoli: This is a good keto choice. Ask for the sauce on the side because many restaurant versions use cornstarch and sugar. The main ingredients—beef and broccoli—are keto-friendly.
- Egg Foo Young: This Chinese omelet with eggs, meat, and vegetables like bean sprouts, is typically low in carbs. Ask for the gravy on the side, or avoid it, as it often has flour or cornstarch.
- Moo Shu Pork: This is a stir-fried mix of pork, eggs, and vegetables like cabbage and mushrooms. Order it without the traditional carb-heavy pancakes and avoid sweet hoisin sauce.
- Stir-Fried Seafood or Meats with Vegetables: Choose dishes with shrimp, chicken, or beef with low-carb vegetables, such as bok choy, mushrooms, or green beans. Request a light, soy-based sauce or soy sauce for seasoning.
- Pork Belly: This cut of pork is high in fat and low in carbs, making it a good keto choice. Make sure it isn't served with a sugary glaze.
- Hot and Sour Soup or Egg Drop Soup: These soups can be good keto appetizers, if they're not thickened with cornstarch. Ask if they use a thickener, and skip it if they do. Xanthan gum is a keto-friendly thickener you can use at home.
Modifying Your Order for Keto Success
Successful keto dining at a Chinese restaurant often involves talking to your server. Make specific requests to ensure your meal fits your dietary needs.
- Avoid Breaded and Fried Items: Dishes such as General Tso's Chicken, Orange Chicken, and Sweet and Sour Pork are not keto-friendly due to high-carb batter and sugary sauces. Also, avoid appetizers like egg rolls and dumplings.
- Request Sauces on the Side: This is important. Many sauces, especially thicker brown sauces and hoisin sauce, have hidden sugar and cornstarch. By getting sauces on the side, you can control how much you eat. Use soy sauce or vinegar instead.
- Substitute Rice and Noodles: Instead of white rice or noodles, ask for extra steamed or stir-fried vegetables. Some restaurants offer cauliflower rice, if you request it, or you can bring your own.
- Confirm Cooking Methods: Some restaurants use "velveting," where they coat meat in cornstarch before cooking. Ask your server if they can prepare your meat without this step.
Comparing Keto-Friendly Chinese Dishes
This table compares high-carb Chinese foods with their keto-friendly alternatives, including needed modifications.
| High-Carb Chinese Food | Keto-Friendly Alternative | Key Modifications |
|---|---|---|
| Fried Rice | Beef and Broccoli | Order with extra vegetables instead of rice; get sauce on the side. |
| Sweet and Sour Chicken | Steamed Chicken & Veggies | Avoid breading and sweet sauce; opt for a light, soy-based sauce. |
| Chow Mein | Moo Shu Pork | Order without noodles or sweet sauce; use lettuce cups instead of pancakes. |
| Egg Rolls/Spring Rolls | Lettuce Wraps | Fill large lettuce leaves with stir-fried meat and vegetables. |
| Thick Gravy Soup | Egg Drop Soup | Ensure no cornstarch is used for thickening; contains low-carb broth and egg. |
| General Tso's Chicken | Kung Pao Shrimp | Request light sauce and no breading; focus on the meat, peppers, and peanuts. |
Making Keto Chinese Food at Home
Cooking keto Chinese food at home is the best way to control all the ingredients. You can easily swap high-carb ingredients for low-carb alternatives. For example, use cauliflower rice instead of traditional rice or shirataki noodles instead of egg noodles. For sauces, avoid store-bought versions with sugar and make your own with soy sauce (or coconut aminos), sesame oil, rice vinegar, and spices, using xanthan gum to thicken if desired.
Conclusion
While many traditional Chinese-American dishes aren't keto-friendly because of high sugar and starch levels, you can enjoy various options with some smart choices and modifications. Focus on steamed or lightly stir-fried proteins and vegetables, avoid thick and sweet sauces, and skip rice and noodles to stick to your ketogenic diet goals. A little awareness can lead to a successful, flavorful, and low-carb Chinese takeout experience.
