Navigating Chinese Takeout on a Keto Diet
Chinese cuisine is famous for its bold flavors and diverse textures, but many American-style takeout staples are loaded with carbohydrates from rice, noodles, starchy vegetables, and sugary sauces. However, a ketogenic diet and Chinese food are not mutually exclusive. With a few smart ordering strategies and an understanding of what to look for, you can enjoy flavorful meals without breaking ketosis.
Keto-Friendly Chinese Dishes to Order
When ordering, focus on dishes that are protein-heavy and vegetable-rich, asking for specific modifications to cut the carbs. The best options often involve simple preparations like steaming or light stir-frying.
Classic Low-Carb Choices
- Egg Foo Young: This Chinese omelet is a fantastic keto option, featuring eggs whisked with vegetables like bean sprouts and onions, and often a choice of meat like pork, chicken, or shrimp. The gravy, however, can be high in carbs, so ask for it on the side or avoid it entirely.
- Beef and Broccoli: A popular stir-fry of beef and broccoli, typically in a savory brown sauce. Request that the sauce is made without cornstarch, or ask for a very light sauce and no rice.
- Moo Shu Pork: This stir-fry of sliced pork, scrambled eggs, and vegetables like cabbage and mushrooms is a great choice. Skip the high-carb flour pancakes it's usually served with and enjoy it as is, or in lettuce wraps instead.
- Pork Belly: Often served roasted or braised, crispy pork belly is high in fat and protein and naturally low in carbs. Just be mindful of any accompanying glazes or sauces.
- Steamed Meats and Vegetables: Many restaurants offer steamed chicken, fish, or shrimp with a side of steamed vegetables like bok choy or broccoli. This is one of the safest and cleanest keto options. Ask for a simple seasoning of soy sauce on the side.
Soups and Appetizers (with Caution)
- Egg Drop Soup: A simple broth-based soup with ribbons of egg is often low-carb. However, some restaurants use cornstarch to thicken it, so it's wise to confirm or ask if a thinner, non-starchy version is possible.
- Hot and Sour Soup: Like egg drop, this can be keto if not thickened with cornstarch. Some places also add sugar, so ask about the recipe or opt for a simple egg drop instead.
- Lettuce Wraps: Some restaurants offer chicken or tofu fillings served with lettuce cups, which are a great low-carb alternative to traditional wraps. Always check on the sauce ingredients.
The Chinese Takeout Minefield: What to Avoid
To successfully stick to your diet, you must become a savvy food detective. Here are the main culprits to steer clear of at most Chinese restaurants:
- Rice and Noodles: These are obvious high-carb items that will quickly throw you out of ketosis. This includes white rice, brown rice, fried rice, and any noodle-based dishes like lo mein or chow mein.
- Sweet and Sticky Sauces: Sauces are a major source of hidden sugars and starches. Avoid dishes with General Tso's, orange chicken, sweet and sour, hoisin, plum, and duck sauces. These are typically loaded with sugar and cornstarch.
- Breaded and Fried Meats: Any meat that has been breaded and deep-fried should be avoided. This includes classic favorites like sweet and sour chicken, General Tso's, and sesame chicken, as the breading contains significant carbs.
- Thick Soups and Gravies: Thick consistency in soups and gravies usually comes from cornstarch or other starchy thickeners, so proceed with caution.
- Wontons and Dumplings: The wrappers for these are made from carb-heavy dough and should be avoided.
Comparison Table: Keto vs. High-Carb Chinese Food
| Category | Keto-Friendly Option | High-Carb Option to Avoid |
|---|---|---|
| Main Dish | Moo Shu Pork (no pancakes) | Sweet and Sour Chicken |
| Soup | Egg Drop Soup (no starch) | Wonton Soup |
| Stir-fry | Beef and Broccoli (light sauce) | Lo Mein (noodle dish) |
| Appetizer | Chicken Lettuce Wraps | Egg Rolls |
| Sides | Extra steamed vegetables, riced cauliflower | Fried Rice, Steamed Rice |
Advanced Ordering Strategies for Keto Success
When dining out, being proactive with your order can make all the difference. Many restaurants are accommodating and will make substitutions upon request.
- Ask for Steamed: For dishes that are typically stir-fried, ask for them to be steamed instead. This eliminates excess oil and sugary sauces. You can then add a light, keto-friendly sauce yourself.
- Sauce on the Side: Always ask for any sauce to be served on the side. This gives you full control over how much, if any, you use. Opt for soy sauce, vinegar, or hot oil for flavor.
- Substitute Sides: Instead of rice or noodles, ask for a side of extra steamed vegetables like bok choy, cabbage, or green beans. Some modern restaurants may even offer cauliflower rice.
- Try a Chinese Buffet or Hot Pot: Buffets often feature a 'build-your-own' stir-fry bar, allowing you to select your own meat and low-carb vegetables. Hot pot restaurants are also excellent, as the base is typically a clear, keto-friendly broth where you cook your own fresh proteins and vegetables.
Making Keto-Friendly Chinese Food at Home
For ultimate control over ingredients and macros, making Chinese food at home is your best bet. You can create your own low-carb versions of classic dishes with a few simple swaps.
- Cauliflower Rice: Replace traditional rice with riced cauliflower for a side dish that soaks up flavors just as well.
- Keto Sauces: Create your own sauces using tamari or liquid aminos instead of regular soy sauce, a keto-friendly sweetener, and a dash of sesame oil and ginger. Thicken with xanthan gum instead of cornstarch if needed.
- Vegetable Noodles: Use spiralized zucchini, shirataki noodles, or thinly shredded cabbage as a noodle substitute.
- Try a recipe: Many websites feature specific keto-friendly versions of dishes like Beef and Broccoli, General Tso's Chicken, and more.
Conclusion
While many standard Chinese takeout items are off-limits, a wealth of delicious and satisfying keto-friendly options are available with a little knowledge and preparation. By focusing on simple, steamed or lightly stir-fried proteins and vegetables, avoiding sugary sauces and carby fillers like rice and noodles, and knowing what substitutions to ask for, you can enjoy the rich and complex flavors of Chinese cuisine on a ketogenic diet. For even more control, consider preparing your favorite dishes at home using keto-friendly ingredients and substitutes. The key is to be an active participant in your food choices, whether at a restaurant or in your own kitchen.
Resources
For more information on keto-friendly dining, check out Healthline's detailed guide:.
