Your Ultimate Guide: How to order Chinese on keto?

October 19, 2025 •

4 min read

Many Chinese-American dishes are loaded with hidden carbs in sauces, breading, and starches. However, staying in ketosis doesn't mean you have to give up your favorite cuisine entirely. With a little knowledge and some smart ordering, you can learn exactly how to order Chinese on keto and enjoy a delicious, low-carb meal.

Quick Summary

This guide provides practical strategies for navigating Chinese restaurant menus while on a ketogenic diet. The key is to focus on steamed, protein-based options, customize your sauces, and avoid starchy sides like rice, noodles, and sugary glazes.

Key Points

Avoid Sugary Sauces: Steer clear of sweet and sour, orange, hoisin, and even thickened brown sauces due to high sugar and starch content.
Choose Steamed or Sautéed Proteins: Opt for steamed, roasted, or sautéed meats like chicken, beef, shrimp, or pork belly instead of breaded, deep-fried dishes.
Replace Starchy Carbs: Ask to swap rice and noodles for extra steamed vegetables, such as broccoli, bok choy, or cabbage.
Order Sauce on the Side: This gives you complete control over how much sauce you consume, allowing you to use low-carb options like soy sauce or chili oil sparingly.
Know Your Safe Dishes: Menu items like Beef and Broccoli (modified), Egg Drop Soup (modified), and Egg Foo Young (no gravy) are often good choices.

Navigating the Menu: The Hidden Carb Traps

One of the biggest challenges for keto dieters when ordering Chinese food is identifying hidden carbohydrates. While the base ingredients of meat and vegetables are often fine, many traditional preparations use carb-heavy components that can quickly derail your diet. Understanding where these carbs hide is the first step to a successful keto meal.

The Sneaky Sauces

Many popular Chinese sauces are loaded with sugar, cornstarch, or other thickeners. Sweet and sour, General Tso's, hoisin, and orange sauces are high in sugar and should be avoided. Even seemingly savory brown sauces often contain cornstarch for thickening, adding an unexpected carb count.

Breading, Coating, and Frying

Most deep-fried items, such as General Tso's chicken, sesame chicken, and egg rolls, are breaded with flour or starch. This breading dramatically increases the carbohydrate content. Opt for steamed, sautéed, or roasted preparations instead. Some restaurants even use a cornstarch slurry to 'velvet' the meat before stir-frying, so it's wise to ask for this to be omitted.

Starchy Sides and Fillers

Rice and noodles are staples in Chinese cuisine, but are off-limits on a strict keto diet. This includes steamed white rice, fried rice, and noodle dishes like chow mein or lo mein. Instead, ask for extra steamed vegetables or bring your own cauliflower rice to enjoy with your main dish. Other starchy vegetables to watch out for include water chestnuts and corn.

Your Keto-Friendly Chinese Menu

By focusing on the right dishes and making simple modifications, you can find a variety of keto-friendly options.

Appetizers

Egg Drop Soup: A simple, savory broth with wisps of egg. Be sure to ask if they use cornstarch to thicken the soup and request they omit it. Thin, clear broths are a safer bet than thick, gelatinous ones.
Hot and Sour Soup: A good option, but again, check on the thickeners. Vinegar and spice are generally low-carb, but watch out for added starches.
Lettuce Wraps (Modified): Request the meat and vegetable filling without the sugary sauce. You can use a bit of soy sauce or bring your own keto-friendly sauce instead.

Main Courses

Beef and Broccoli: A classic for a reason. Order this dish with a request for 'no sugar' and 'sauce on the side'. The beef and broccoli itself are excellent keto choices.
Moo Shu Pork: Typically includes pork, eggs, and vegetables. Ask for no pancakes and sauce on the side.
Chop Suey: A stir-fry with meat, eggs, and assorted vegetables, it can be very keto-friendly. Request no starchy sides.
Steamed Meats with Vegetables: A foolproof option. Order steamed chicken, fish, or shrimp with a side of steamed vegetables. You control the seasoning with soy sauce or chili oil.
Mongolian Beef: Thinly sliced beef and scallions are a great start. Request a soy-based sauce on the side and avoid sweet alternatives like hoisin.
Egg Foo Young: A Chinese omelet made with eggs, bean sprouts, and protein. Ask for the gravy on the side or omit it entirely.

Customization is Key: How to Order

When ordering, communication is your most powerful tool. Here are the magic words to use:

"No sugar, please." This is crucial for controlling carbs in sauces.
"Sauce on the side." This allows you to control exactly how much sauce you use.
"No breading/no cornstarch." Specify that the meat should not be breaded or dredged in cornstarch.
"Steamed only." For simple dishes with no sauce, this is the safest bet.
"Extra vegetables instead of rice/noodles." A common and easy substitution that many restaurants can accommodate.

Keto vs. High-Carb Chinese Dishes

This table summarizes some common menu items to help you make informed decisions.


Keto-Friendly Options (Requesting modifications)	High-Carb Options (To Avoid)
Beef & Broccoli (Sauce on side)	General Tso's Chicken
Moo Shu Pork (No pancakes/sauce)	Sweet and Sour Chicken
Egg Drop Soup (No cornstarch)	Fried Rice
Steamed Chicken & Mixed Veggies	Lo Mein / Chow Mein
Mongolian Beef (Sauce on side)	Egg Rolls & Spring Rolls
Egg Foo Young (No gravy)	Crispy Honey Chicken

Ordering at a Buffet or Mongolian Grill

Buffets can be challenging, but a Mongolian grill or build-your-own stir-fry bar offers more control. Load up on fresh vegetables, meat, and eggs. Use plain soy sauce, garlic, and hot oil instead of premade, sugary sauces. For buffets, stick to the protein and vegetable sections, avoiding anything with a thick or sticky glaze.

Conclusion: Savor the Flavor, Not the Carbs

With some preparation and smart choices, you don't have to miss out on Chinese food while on a keto diet. By avoiding the typical carb bombs like rice, noodles, breaded meats, and sugary sauces, you can enjoy delicious, flavorful meals that keep you on track. The best strategy is to favor steamed and stir-fried options centered around protein and vegetables, and always ask for your sauce on the side. With these tips, you can satisfy your craving without compromising your keto goals. For more in-depth information on managing restaurant meals, resources like Virta Health offer excellent guidance on navigating different cuisines while on a ketogenic diet.

Frequently Asked Questions

Yes, standard soy sauce is very low in carbs. However, use it in moderation due to its high sodium content. For those avoiding soy, coconut aminos is a sweeter, though slightly higher-carb, alternative.

Egg drop soup is generally keto-friendly, but you must ask the restaurant to make it without cornstarch, which is often used as a thickener. Clear, thin soups are the safest appetizer choice.

Traditional fried rice and noodle dishes like chow mein and lo mein are not keto-friendly and should be avoided due to their high carbohydrate content. A good substitute is ordering extra steamed veggies or adding your own cauliflower rice at home.

No, traditional egg rolls are not keto-friendly. They are typically deep-fried and have a high-carb wrapper. A better, low-carb alternative is the lettuce wrap filling, ordered without sugary sauce.

The best strategy is to order dishes without sauce or ask for it on the side. When you do use sauce, stick to basic, low-carb options like soy sauce, garlic sauce, or chili oil. Avoid sweet, sugary sauces entirely.

Eating at a Chinese buffet is possible with careful choices. Focus on steamed meats and fresh, sautéed vegetables. Avoid anything with a thick, sticky sauce or breading. Mongolian grills offer more control, allowing you to select your own ingredients.

Excellent non-starchy options include broccoli, bok choy, cabbage, green beans, mushrooms, and snow peas. Avoid starchy vegetables like carrots (in large quantities), water chestnuts, and corn.