Hey there foodies! Are you a Chinese food fan that’s currently on a keto diet? Trust me, I know how you feel.
As a food enthusiast, I’ve always been drawn to the delicious flavors and unique ingredients of Chinese cuisine.
But when I started my keto journey, I was unsure whether I could still enjoy my favorite Chinese dishes without breaking my diet.
That’s why I’m here to share my first-hand experience and answer the burning question on everyone’s mind: can you eat Chinese food on a keto diet?
Can you eat Chinese food on a keto diet?
Chinese food can be enjoyed on a keto diet, but it’s important to choose low-carb options such as stir-fries with non-starchy vegetables and lean meats and avoid high-carb dishes and sauces. (1)
What Chinese dishes can you eat on a keto diet?
Are you a keto enthusiast who loves Chinese food but is worried about the high carb content? Fear not! You can still enjoy some of your favorite Chinese dishes while sticking to a keto diet.
With a few modifications and substitutions, you can make your meal keto-friendly.
One of the most popular Chinese dishes, stir-fry, is a keto-friendly option.
You can choose ingredients like chicken, beef, shrimp, or tofu as your protein source.
Add in some low-carb vegetables like broccoli, cabbage, and bok choy.
Instead of using cornstarch to thicken the sauce, use xanthan gum or coconut flour.
With these substitutions, you can enjoy a flavorful stir-fry without breaking your keto diet.
Another Chinese dish that can be modified for keto is a hot pot.
You can choose a broth that is low in carbs and high in flavor, like chicken or beef bone broth.
Add in some thinly sliced meats, seafood, and vegetables like mushrooms, spinach, and zucchini.
Dip your cooked ingredients in a low-carb sauce made with soy sauce, sesame oil, and chili oil.
Hot pot is a great option for a satisfying and keto-friendly meal.
If you’re craving noodles, you can still enjoy them on a keto diet with the right substitutions.
Swap out traditional wheat noodles for shirataki noodles made from konjac root.
These noodles are low in carbs and high in fiber, making them a great option for a keto-friendly noodle dish.
You can use them in dishes like lo mein or pad thai and still enjoy your favorite Chinese flavors.
In conclusion, you don’t have to give up your love for Chinese food while on a keto diet.
With some small modifications and substitutions, you can still indulge in your favorite dishes.
Remember to choose low-carb vegetables and protein sources, use low-carb thickening agents, and substitute high-carb items like noodles with keto-friendly options.
Are there any keto-friendly options at Chinese restaurants?
Chinese food is often associated with carb-heavy dishes like noodles, rice, and fried foods that are not ideal for those on a keto diet.
However, there are some keto-friendly options available at Chinese restaurants if you know what to look for.
One option is steamed dishes, which are often made with fresh vegetables and lean proteins like chicken, beef, or seafood. (2)
These dishes are low in carbs and high in nutrients, making them a great choice for anyone on a keto diet.
Some popular steamed dishes include steamed shrimp with broccoli, steamed chicken with vegetables, and steamed fish with ginger and scallions.
Another option is stir-fry dishes, which can also be made with fresh vegetables and lean proteins.
However, it is important to ask for these dishes to be cooked without any added sugar or cornstarch, which are often used to thicken sauces.
You can also ask for the dish to be cooked in olive oil or coconut oil instead of vegetable oil, which is often used in Chinese cooking.
Finally, many Chinese restaurants now offer cauliflower rice as a substitute for traditional rice.
This is a great option for anyone on a keto diet, as cauliflower is low in carbs and high in fiber.
You can also ask for your dish to be served with a side of steamed vegetables instead of rice or noodles.
In conclusion, it is possible to enjoy Chinese food on a keto diet if you choose the right dishes and make some modifications.
By opting for steamed or stir-fry dishes made with fresh vegetables and lean proteins, and requesting that the dish be cooked without added sugar or cornstarch, you can still enjoy the delicious flavors of Chinese cuisine while sticking to your keto diet.
Can you have Chinese food condiments like soy sauce on keto?
Chinese food is synonymous with bold flavors that pack a punch.
However, when it comes to the keto diet, it can be challenging to navigate what condiments you can and can’t have.
One of the most popular condiments used in Chinese cooking is soy sauce, but can you have it on a keto diet?
The answer is yes and no.
Ordinary soy sauce is not keto-friendly because it is loaded with sugar and carbs.
However, there are alternatives to soy sauce that you can use to add flavor to your keto Chinese dishes.
One of the best replacements for soy sauce is coconut aminos.
It is a low-carb and low-sodium substitute for soy sauce that can add a similar umami flavor to your dishes.
Another great option for keto-friendly Chinese condiments is liquid aminos.
It is made from soy protein and is gluten-free, low in sodium, and low in carbs.
The taste is similar to soy sauce, and it can be used in marinades, stir-fries, and dipping sauces.
If you’re on a keto diet, you don’t have to give up Chinese food altogether.
By using alternatives like coconut aminos or liquid aminos, you can still enjoy the bold and exciting flavors that Chinese cuisine has to offer.
Just remember to read the labels and choose condiments that are low in sugar and carbs.
Is sushi a good keto option at Chinese restaurants?
Sushi is a popular Japanese dish that has become a favorite in Asian restaurants as well.
It consists of vinegared rice that is usually mixed with seafood and vegetables.
While sushi can be a healthy and low-carb option, not all types of sushi are keto-friendly.
When ordering sushi at an Asian restaurant, it’s important to avoid sushi rolls that contain rice, as rice is high in carbs and can spike your blood sugar levels.
Instead, opt for sushi rolls that are wrapped in cucumber or seaweed.
These types of rolls are known as naruto rolls or hand rolls, and they are a great keto-friendly option.
Another important thing to consider when ordering sushi is the type of fish used in the rolls.
Some types of fish, such as salmon and tuna, are high in healthy fats and are a great source of protein for those on a keto diet.
On the other hand, some types of fish, such as eel, may contain added sugars in the sauce.
Be sure to ask the server about the ingredients in the rolls before ordering.
Lastly, it’s important to keep in mind portion sizes when eating sushi on a keto diet.
While sushi can be a healthy and low-carb option, overeating can easily lead to consuming too many carbs and calories.
Stick to small portion sizes and pair your sushi with a side dish that is keto-friendly, such as a salad or steamed veggies.
In conclusion, sushi can be a good keto option at Asian restaurants if you know what to look for.
Avoid rolls with rice and opt for cucumber or seaweed-wrapped rolls instead.
Choose fish that are high in healthy fats and protein, and be mindful of portion sizes.
With a little bit of knowledge and planning, you can enjoy a delicious and healthy sushi meal while sticking to your keto diet.
What are the healthiest low-carb Chinese dishes to order?
As a food enthusiast, I understand the struggle of finding healthy food options in various cuisines.
Chinese food is no different, but certain dishes can easily fit into a low-carb or keto diet.
Here are some of the healthiest low-carb Chinese dishes you can order without worrying about breaking your diet.
First on the list is steamed fish.
This dish is packed with protein and healthy fats, making it an excellent low-carb option.
The fish is usually steamed with soy sauce, ginger, and scallions, giving it a flavorful taste without any added carbs.
You can also add some steamed vegetables on the side for an extra boost of nutrients.
Another great option is stir-fried vegetables.
Most Chinese restaurants offer an array of vegetable dishes, such as bok choy, broccoli, and mushrooms, that are stir-fried with garlic and ginger.
These dishes are low in carbs and high in fiber, making them a perfect choice for a keto diet.
Just make sure to ask the restaurant to skip the cornstarch or any other thickening agents.
Lastly, you can opt for a hot and sour soup or egg drop soup.
These soups are low in carbs and high in protein, making them a perfect appetizer on a low-carb diet.
Just make sure to avoid any soups that contain noodles or cornstarch.
In conclusion, Chinese cuisine offers a variety of healthy low-carb options that you can enjoy while on a keto diet.
Just keep in mind to avoid dishes that contain sugar, cornstarch, or any other high-carb ingredients.
You can always ask the restaurant to customize your order to fit your dietary needs.
What should you avoid when eating Chinese food on a keto diet?
Chinese cuisine is known for its rich flavors and delicious dishes, but if you’re following a keto diet, you may need to be more mindful of what you eat.
While there are many keto-friendly options when it comes to Chinese food, there are also some things you should avoid if you want to stay in ketosis.
One of the first things you should avoid when eating Chinese food on a keto diet is rice.
Rice is a staple in many Chinese dishes, but it’s high in carbs and can quickly kick you out of ketosis.
Instead of rice, consider swapping it out for cauliflower rice, which is low in carbs and a great alternative for those on a keto diet.
Another thing to avoid is noodle dishes.
Noodles are often made from wheat flour and are high in carbs.
There are low-carb noodle options available, such as shirataki noodles, but be sure to check the nutrition information before ordering.
Additionally, sweet sauces like hoisin or sweet and sour sauce should be avoided as they contain sugar and can add up to your carbohydrate limit quickly.
Lastly, be cautious of dishes that are breaded or deep-fried.
Breading is typically made from flour, which is high in carbs and can quickly add up your carb intake.
Deep-fried foods are also high in calories and can be detrimental to your health if consumed in excess.
Instead, opt for dishes like stir-fried vegetables or meats, which are typically cooked in oil and are lower in carbs.
In conclusion, while Chinese food may seem like a challenge when following a keto diet, there are still plenty of options available.
By avoiding rice, noodle dishes, sweet sauces, and breaded or deep-fried foods, you can enjoy a delicious and satisfying meal without compromising your keto diet.
How can you order keto-friendly Chinese food?
Are you a keto lover and can’t give up Chinese food? Don’t worry! You can still enjoy Chinese cuisine while following your keto diet.
Chinese food is known for its delicious flavors and unique spices, and with a few modifications, you can still enjoy it without compromising your diet.
Firstly, look out for dishes that are high in protein and low in carbs.
Dishes like stir-fry meats or seafood with vegetables are perfect keto-friendly options.
Avoid dishes that contain sugar or sweet sauces, as they can spike your blood sugar levels and kick you out of ketosis.
Secondly, ask for the sauces and dressings on the side.
Many Chinese dishes are served with a sauce or dressing that contains added sugars or carbs.
Ask for it on the side, and don’t pour it over your meal.
This way, you can control the amount you consume, and avoid any hidden sugars.
Thirdly, opt for steamed or boiled dishes.
Chinese cuisine offers a variety of steamed or boiled dishes that are low in carbs and high in nutrients.
You can try steamed fish or vegetables, and add your own seasonings like garlic or ginger for extra flavor.
In conclusion, eating Chinese food on a keto diet is possible with a few modifications.
Look for dishes that are low in carbs, ask for sauces on the side, and opt for steamed or boiled dishes.
With these tips, you can still enjoy the delicious flavors of Chinese cuisine while staying on track with your diet.
Are there any keto-friendly Chinese food recipes?
Are you on a keto diet and craving some delicious Chinese food? Don’t worry, there are plenty of keto-friendly Chinese food options out there.
Chinese cuisine is all about spices and flavors, which means you can still enjoy some of your favorite dishes without compromising your keto diet.
One of the most popular keto-friendly Chinese food recipes is stir-fry.
You can use a variety of low-carb vegetables such as bell peppers, broccoli, and mushrooms, and add in some protein such as chicken, beef, or shrimp.
To make the stir-fry sauce keto-friendly, use tamari or coconut aminos instead of soy sauce, and add in some ginger and garlic for extra flavor.
Serve it over some cauliflower rice, and you have a delicious and healthy keto meal.
Another great option is lettuce wraps.
Instead of using the traditional pancakes or noodles, use lettuce leaves to wrap up your favorite stir-fry or meat filling.
You can also add in some chopped nuts or sesame seeds for some crunch and extra flavor.
Another keto-friendly Chinese food recipe is egg drop soup.
Made with just a few simple ingredients such as chicken broth, eggs, and green onions, it’s a quick and easy way to satisfy your Chinese food cravings.
If you’re dining out, some keto-friendly options include steamed vegetables, stir-fry dishes with low-carb vegetables and protein, and hot and sour soup.
Just make sure to ask for no added sugar or cornstarch in your sauces.
With a little creativity and some simple ingredient swaps, you can enjoy delicious Chinese food while staying on track with your keto diet.
– Experiment with different spices and seasonings to add flavor to your keto-friendly Chinese food recipes.
– Use a high-quality non-stick wok or skillet for stir-frying to prevent sticking and burning.
– Look for low-carb alternatives to traditional Chinese food ingredients, such as cauliflower rice, lettuce leaves, and tamari or coconut aminos.
In conclusion, the answer is yes, you can definitely enjoy Chinese food while on a keto diet! With a little bit of planning and knowledge, you can make smart choices and still indulge in your favorite Chinese dishes without going over your carb limit.
From steamed vegetables to protein-packed meats, there are plenty of keto-friendly options that will satisfy your cravings.
So don’t let your diet hold you back from enjoying the delicious flavors of Chinese cuisine.
With a little bit of creativity and some helpful tips, you can have your kung pao chicken and eat it too!
Frequently Asked Questions
Can you eat rice or noodles at a Chinese restaurant on a keto diet?
Are you a Chinese food lover on a keto diet? Do you often find yourself wondering what options you have when dining out at a Chinese restaurant? Well, the good news is that Chinese cuisine offers a wide variety of dishes that can be enjoyed on a keto diet.
However, when it comes to rice and noodles, it’s best to avoid them as they are high in carbs and can kick you out of ketosis.
Instead of rice or noodles, opt for dishes that are stir-fried with vegetables and protein.
Some great keto-friendly options include Kung Pao chicken, beef with broccoli, and Szechuan shrimp.
These dishes are not only low in carbs but also packed with flavor and nutrients.
Are there any keto-friendly appetizers at Chinese restaurants?
Yes, there are several keto-friendly appetizers that you can enjoy at a Chinese restaurant.
To start, you can order steamed or grilled meat skewers such as chicken or beef satay.
Another great option is to order a soup, such as hot and sour soup or egg drop soup, which is low in carbs and high in protein.
Another keto-friendly appetizer is Chinese-style roasted meats, such as Peking duck or roasted pork belly.
These meats are typically seasoned with spices and herbs, and are a great source of protein and healthy fats.
In conclusion, when dining out at a Chinese restaurant while on a keto diet, it’s important to choose dishes that are low in carbs and high in protein and healthy fats.
Avoid rice and noodles and instead opt for stir-fried dishes with vegetables and protein, roasted meats, and soups.
By being mindful of your choices, you can still enjoy the delicious flavors of Chinese cuisine while maintaining a keto lifestyle.
Can you have hot and sour soup on a keto diet?
As a keto enthusiast and Chinese food lover, one of the biggest challenges I have faced is finding keto-friendly options on a Chinese restaurant menu.
Hot and sour soup is a popular Chinese dish, but can you have it on a keto diet? The answer is, it depends on the recipe.
Typically, hot and sour soup contains ingredients like tofu, mushrooms, bamboo shoots, vinegar, and chili paste.
These ingredients are low in carbs and can be enjoyed on a keto diet.
However, some recipes may contain added sugars or cornstarch to thicken the soup, which can increase the carb count and kick you out of ketosis.
If you are ordering hot and sour soup at a restaurant, it’s important to ask the server about the ingredients and preparation method.
You can also try making the soup at home using keto-friendly ingredients and substitutes for thickening agents.
What should you look for on a Chinese restaurant menu when trying to eat keto?
When trying to eat keto at a Chinese restaurant, it’s important to look for dishes that are high in protein and healthy fats, and low in carbs.
Some great options include stir-fry dishes with vegetables and meat, like beef and broccoli, or chicken with mushrooms.
You can also opt for steamed or roasted meats, like roasted duck or steamed fish, and pair them with a side of stir-fried greens.
Avoid dishes that are breaded or fried, as they are typically high in carbs.
Noodle and rice dishes should also be avoided, as they are high in carbs and can quickly kick you out of ketosis.
It’s also a good idea to ask the server about the preparation method and ingredients used in each dish.
Some sauces may contain added sugars or cornstarch, which can increase the carb count.
You can ask for sauces on the side or opt for dishes that are cooked with minimal sauce.
In conclusion, with a little bit of creativity and careful consideration, it is possible to enjoy Chinese food on a keto diet.
Just remember to choose dishes that are high in protein and healthy fats, and low in carbs, and ask the server about the ingredients and preparation method.
Happy keto eating!
I am a skilled chef assistant with a passion for Asian cuisine, I have honed my craft through formal training at At-Sunrice GlobalChef Academy and years of experience in the culinary industry. I have extensive knowledge of cooking techniques and herbs and spices, with a particular focus on traditional Chinese dishes. I’m also an author of the book “Delicious Keto Low Carb Chinese Food for Busy Moms and Fitness Enthusiasts” which is sold on Amazon. On my blog, bowlakechinese.com, I share my expertise in Asian cuisine and provide tips and recipes for those interested in low carb Chinese cuisine.