Your Guide to Ordering Keto-Friendly Chinese Takeaway
Navigating a Chinese takeaway menu on a ketogenic diet can be tricky, as many popular dishes are loaded with hidden sugars, starches, and carbs from rice and noodles. The key is to look for dishes based on high-protein meats and low-carb vegetables, and to be mindful of sauces and cooking methods. By making informed choices and requesting simple customizations, you can still enjoy a flavorful and satisfying meal that fits your macros.
Keto-Friendly Dishes to Choose
- Beef and Broccoli: A classic for a reason. This stir-fry is packed with protein and fiber. To make it keto, ask for a light sauce and specify no added cornstarch.
- Egg Foo Young: Essentially a Chinese omelet, this dish is made with eggs, vegetables, and your choice of meat. Just be sure to request the gravy on the side or skip it entirely, as it's typically thickened with cornstarch and contains sugar.
- Mu Shu Pork: This flavorful mix of shredded pork, scrambled egg, and vegetables is served with thin pancakes. Simply skip the pancakes and use a light sauce to create a delicious, low-carb bowl.
- Steamed Meats and Vegetables: Many restaurants offer a "diet" or "spa" section featuring steamed chicken, shrimp, or beef with mixed vegetables. This is a very safe and healthy option, as the sauces are generally not pre-mixed with starches. You can add your own small amount of soy sauce for flavor.
- Pork Belly: A fantastic option due to its high fat content. Just ensure it's not served with a sweet or sugary glaze. Crispy-skin pork belly is a great choice.
- Egg Drop Soup: A simple, savory broth with egg ribbons. It’s a great appetizer, but you should ask if the restaurant uses cornstarch for thickening. A thin, clear broth is a good sign that it is low-carb.
- Lettuce Wraps: Create your own keto-friendly lettuce wraps using fillings like stir-fried chicken or pork with vegetables. Ask for the filling without a sweet sauce.
Crucial Modifications for Your Order
Always remember to customize your order to avoid hidden carbohydrates:
- Ask for no rice or noodles: The most important rule. Always specify that you don't want rice or noodles with your meal.
- Request sauce on the side: Many sauces are loaded with sugar and cornstarch. Getting the sauce on the side allows you to control the amount you use. Soy sauce is generally low-carb in small quantities.
- Avoid battered and fried items: Dishes like General Tso's chicken, sweet and sour chicken, and lemon chicken use flour-based coatings that are high in carbs. Opt for steamed, grilled, or pan-fried alternatives.
- Inquire about velveting: Some restaurants marinate meat in a cornstarch slurry to make it tender, a process known as velveting. If possible, ask for your meat to be prepared without this step.
Keto-Friendly vs. Carb-Loaded Chinese Dishes
| Feature | Keto-Friendly Choices | High-Carb Pitfalls |
|---|---|---|
| Dish Type | Stir-fried meats & low-carb vegetables, steamed dishes, brothy soups | Sweet & Sour Chicken, General Tso's, Egg Rolls, Fried Rice, Lo Mein |
| Sauce | Soy sauce (in moderation), thin garlic or brown sauce (request light) | Thick, sweet sauces like hoisin, duck sauce, plum sauce, and sweet & sour sauce |
| Cooking Method | Steamed, pan-fried, or grilled | Battered, deep-fried, or heavily glazed |
| Sides | Steamed broccoli, mixed greens, sautéed mushrooms | White rice, fried rice, noodles (all types) |
| Substitutions | Extra steamed vegetables, cauliflower rice (if available or homemade) | Standard rice, noodles, wonton wrappers, and dumplings |
Alternatives and Creative Options
If you find yourself at a buffet or a more traditional restaurant, there are still ways to make your meal work. Many buffets have a fresh stir-fry or Mongolian barbecue station where you can choose your own protein and low-carb vegetables, and season with just oil and soy sauce. Consider bringing a small, keto-friendly sauce from home if you want more flavor control. Some restaurants also offer specific diet menus, which may list steamed options you can easily adapt. For more delicious and creative options, check out keto recipe resources online.
Conclusion
Eating Chinese takeaway on a keto diet is not an impossible feat. By focusing on simple protein and vegetable-based dishes, carefully managing your sauce intake, and avoiding starchy sides, you can indulge your cravings without compromising your dietary goals. The key is to be an informed diner, asking specific questions about ingredients and preparation methods. With this knowledge, you can transform a carb-heavy experience into a satisfying and flavorful keto meal.
: https://www.healthline.com/nutrition/15-keto-chinese-foods
Frequently Asked Questions
Can I have beef and broccoli on keto?
Yes, beef and broccoli can be a keto-friendly option, but you should ask for a light sauce and no added cornstarch. Some restaurants use a cornstarch slurry to tenderize the meat, so it's best to confirm.
Is Egg Foo Young keto?
Egg Foo Young is typically a keto-friendly dish, being a protein and vegetable-filled omelet. However, you must ask for the gravy to be served on the side or omitted entirely, as it is usually high in carbs.
What should I avoid in Chinese takeaways on keto?
Avoid anything breaded or deep-fried (General Tso's, Sweet and Sour Chicken), noodles (Lo Mein, Chow Mein), rice (Fried Rice, White Rice), and anything with thick, sweet sauces.
Are Chinese sauces keto-friendly?
Most Chinese sauces, especially sweet and thick ones like hoisin and plum sauce, are high in sugar and cornstarch. It's best to use minimal soy sauce or ask for thin, savory sauces on the side to control your intake.
What is 'velveting' and does it affect my keto diet?
Velveting is a Chinese cooking technique where meat is coated in a cornstarch slurry before cooking to make it tender. This adds hidden carbs, so if possible, request that your meat is cooked without it.
What can I use instead of rice for my takeaway?
Instead of traditional rice, ask for extra steamed vegetables, such as broccoli or bok choy, to accompany your main dish. Some specialized restaurants might offer cauliflower rice as an alternative.
Is it okay to eat at a Chinese buffet on keto?
Yes, a Chinese buffet with a stir-fry or hibachi bar is a great option, as you can select your own low-carb ingredients like meat and vegetables. Be sure to stick to oil and soy sauce for flavor and avoid pre-made dishes with sweet sauces or breading.
