Are you a lover of Chinese cuisine and currently following the ketogenic diet?
If yes, then you might be wondering with this question ‘can I eat anything Chinese on keto?’
Well, the good news is that you don’t have to give up your favorite Chinese food while on a keto diet.
You just need to know what to look for and what to avoid.
As a registered dietitian, I understand how challenging it can be to follow a keto diet while eating out.
Many restaurants offer high-carb and high-sugar meals that are not suitable for those on a low-carb, high-fat diet.
However, with some knowledge about ingredients and preparation methods, you can still enjoy delicious Chinese food without sabotaging your keto goals.
In this article, we will explore some popular Chinese dishes that are low in carbs and high in healthy fats, along with tips on how to order them at restaurants or prepare them at home.
Can I eat anything Chinese on keto?
It is possible to enjoy Chinese food while following a keto diet (1).
By making smart choices and being mindful of ingredients, you can still indulge in your favorite dishes without derailing your diet.
Opt for dishes with plenty of non-starchy vegetables, lean protein, and healthy fats, and avoid carb-heavy options like rice and noodles.
Best Chinese Dishes For A Keto Diet
If you’re on the keto diet, you may be wondering if any Chinese dishes fit into your meal plan.
The good news is that there are plenty of options! However, you’ll need to be mindful of certain ingredients commonly found in Chinese cuisines, such as rice and noodles.
Luckily, many Chinese dishes can easily be modified to make them keto-friendly.
One great option is stir-fried dishes.
These typically feature meat or tofu and plenty of low-carb vegetables like broccoli, peppers, and mushrooms (2).
Just make sure to request that the sauce be made without sugar or cornstarch.
Another option is a steamed protein with veggies on the side.
For example, you might order steamed fish with a side of bok choy or mixed greens.
Avoid anything that’s breaded or fried, such as General Tso’s chicken or egg rolls.
More on is chow mein keto friendly.
Keto-Friendly Chinese Restaurant Options
When dining out at a Chinese restaurant, it can be challenging to stay on track with your keto diet.
However, there are plenty of keto-friendly options available at many Chinese restaurants that you can enjoy without feeling guilty or derailing your progress.
One great option is steamed seafood or vegetable dishes.
These dishes are typically low in carbs, high in protein, and loaded with vital nutrients.
Steamed fish, shrimp, scallops, or veggies may be served with ginger, garlic, or soy sauce for added flavor.
You can also opt for stir-fried dishes that feature non-starchy vegetables such as broccoli, bok choy, or spinach.
Just be sure to ask for no added cornstarch or sugar in the sauce and request that the dish be cooked in healthy fats like coconut oil or olive oil instead of vegetable oils like soybean oil which may contain harmful trans fats.
More on beef and broccoli.
Tips For Ordering Chinese Food On Keto
Now that you know what to look for when ordering Chinese food on keto, here are some tips to help make the process easier.
First, don’t be afraid to ask questions or make modifications to your order.
Many restaurants are willing to accommodate special requests, such as substituting rice for steamed vegetables or omitting sugary sauces.
Additionally, consider ordering dishes that are naturally low in carbohydrates and high in protein, such as stir-fried meats with non-starchy vegetables.
It’s also important to keep portion sizes in mind.
Chinese food portions can be quite large, so consider sharing dishes with friends or taking leftovers home for another meal.
And don’t forget about drinks – opt for water or unsweetened tea instead of sugary beverages like soda or juice.
By following these tips, you can still enjoy delicious Chinese food while staying on track with your keto diet.
Transitioning into making Chinese food at home on a keto diet, it’s a great way to have more control over the ingredients and nutritional content of your meals.
In the next section, we’ll discuss some easy keto-friendly recipes that you can try out in your kitchen.
Making Chinese Food At Home On A Keto Diet
Okay, I get it.
Sometimes you just want to enjoy a warm bowl of Chinese food without worrying about whether or not it fits into your keto diet.
But did you know that making Chinese food at home can be just as satisfying and delicious? Not to mention, it gives you complete control over ingredients and macros.
Start by swapping out the traditional high-carb rice for cauliflower rice or shirataki noodles.
You can also use coconut aminos instead of soy sauce, which is lower in sodium and carbs.
Load up on protein-rich meats like chicken, beef, or shrimp, and add plenty of low-carb veggies like broccoli, bell peppers, and bok choy.
With a little creativity and experimentation, you can create keto-friendly Chinese dishes that’ll rival any takeout joint.
While making Chinese food at home on keto can be fun and rewarding, there are still some common mistakes to avoid when eating out at restaurants or ordering takeout.
Let’s take a closer look at how to navigate these challenges in the next section.
Common Mistakes To Avoid When Eating Chinese Food On Keto
When it comes to eating Chinese food on keto, there are a few common mistakes that people tend to make.
One of the biggest mistakes is assuming that all stir-fried dishes are automatically keto-friendly.
While stir-fry can be a healthy option, many Chinese restaurants use sauces and marinades that are loaded with sugar and carbs.
To avoid this mistake, always check the ingredients list or ask your server about the sauce used in your dish.
Another mistake is forgetting about portion control.
Chinese food is notoriously high in sodium, which can lead to bloating and water retention if consumed in excess.
It’s important to pay attention to serving sizes and not overindulge, even if the dish seems healthy at first glance.
A good rule of thumb is to aim for a balance of protein and vegetables in each meal while limiting starchy sides like rice or noodles.
By avoiding these common mistakes, you can enjoy delicious Chinese food without derailing your keto diet progress.
In conclusion, as someone who is on a keto diet, I understand the struggle of finding compatible Chinese food options.
However, with some research and knowledge about ingredients and cooking methods, it is possible to enjoy Chinese cuisine while sticking to your keto goals.
Remember to look for protein-rich dishes and avoid starchy carbohydrates like rice or noodles.
Stick to non-breaded meats and vegetables cooked in healthy oils like sesame or coconut oil.
And don’t forget that soy sauce can be high in sodium and carbs, so use it sparingly or opt for low-sodium alternatives.
With these tips in mind, you can still indulge in a hot pot with friends or enjoy dim sum with family while staying true to your keto lifestyle.
Just remember to communicate with your server or chef about your dietary needs and make sure they are accommodating.
With a little effort and creativity, eating Chinese on a keto diet can be both satisfying and delicious!
Frequently Asked Questions
Can I Still Enjoy Chinese Hot Pot On A Keto Diet?
Oh my goodness, let me tell you about the wonders of enjoying a Chinese hot pot on a keto diet!
As a nutrition writer, I can confidently say that hot pot is one of the best ways to indulge in some delicious Chinese cuisine while staying true to your keto lifestyle.
Not only is it incredibly satisfying and flavorful, but it also allows you to customize your meal with a variety of keto-friendly ingredients such as thinly sliced meats, seafood, low-carb vegetables like bok choy and mushrooms, and even tofu for a plant-based option.
Plus, the communal aspect of sharing a hot pot with friends or family makes for an enjoyable and memorable dining experience.
So if you’re wondering whether or not you can still enjoy Chinese hot pot on a keto diet – the answer is an absolute yes!
Are There Any Keto-Friendly Dim Sum Options?
Are you a dim sum lover trying to stay on track with your keto diet? The good news is that there are some keto-friendly options available.
Steamed dishes like shrimp dumplings, steamed chicken feet, and vegetable stuffed buns are all great choices.
However, it’s important to be cautious of fried or breaded options like spring rolls and sesame balls.
These can be high in carbs and will quickly kick you out of ketosis.
Stick with steamed dishes and make sure to ask for sauces on the side to control your intake.
With a little bit of planning, you can still enjoy dim sum while staying on track with your keto goals!
Can I Have Soy Sauce On A Keto Diet?
Yes, you can have soy sauce on a keto diet! However, it’s important to be mindful of the amount you’re consuming.
Soy sauce is low in carbs, but high in sodium which can cause water retention and bloating if consumed in excess.
To make sure you’re staying within your daily carb and sodium limits, opt for reduced-sodium soy sauce or use it sparingly as a condiment rather than a main ingredient in your dishes.
Additionally, be cautious of other sauces commonly used in Chinese cuisine such as sweet and sour or hoisin sauce which often contain added sugar.
Overall, incorporating soy sauce into your keto-friendly Chinese meals can add delicious flavor without compromising your health goals.
How Can I Make Sure My Chinese Food Is Cooked In A Keto-Friendly Way?
Hey there! If you’re on a keto diet and craving some Chinese food, you might be wondering how to make sure your meal is keto-friendly.
One way to do this is by asking if the restaurant can cook your dish with low-carb options like cauliflower rice or zucchini noodles instead of traditional rice or noodles.
Another tip is to opt for dishes that are stir-fried or steamed rather than deep-fried, as this can significantly reduce the carb count.
And finally, it’s important to watch out for sugary sauces and marinades, like sweet and sour sauce or hoisin sauce, which can be high in carbs.
By making these simple swaps and choices, you can enjoy delicious Chinese cuisine while still sticking to your keto goals!
Can I Still Have Chinese Desserts On A Keto Diet?
When it comes to Chinese desserts, it’s important to remember that most of them are loaded with sugar and carbs.
This can make them a no-go for those following a keto diet.
However, some options can satisfy your sweet tooth without throwing you out of ketosis.
For example, fresh fruit is always a great choice.
You can also try making your keto-friendly desserts at home using low-carb sweeteners like stevia or erythritol.
Just be sure to enjoy these treats in moderation as they still contain calories and should be factored into your daily macros.
I’m a culinary expert who has been trained by some of the world’s top chefs. I love blending classic Chinese culinary techniques with modern influences that I’ve picked up during my travels. In my free time, I enjoy writing, and you can find my musings on the bowlakechinese.com blog.