Chinese Take Out on Keto Diet: Superb Meals to Eat Healthy

Chinese Take Out on Keto Diet

Meta desc: Ordering Chinese take out on a keto diet? Avoid carb heavy food. Opt for seafood, beef, chicken, eggs, and low-carb veggies. Stay on track with our tips.

As someone who follows a keto diet, ordering Chinese take out can be a bit daunting.

Between the carb-heavy noodles and rice and the sauces filled with sugar and starch, it can seem like there are no options for staying on track with your diet.

However, with some careful planning and knowledge of what to order, you can still enjoy delicious Chinese food without breaking your keto diet.

In this article, I’ll share some tips for ordering keto-friendly Chinese take out as well as some alternatives for making your own healthy versions at home.

From avoiding soy-based ingredients to finding low-carb garnishes and seasonings, we’ll cover everything you need to know to indulge in your favorite Chinese dishes while staying true to your dietary goals.

So grab your chopsticks and get ready to learn how to navigate the world of Keto Chinese Take Out!


What to know about Chinese take out on keto diet?

When ordering Chinese take out on a keto diet, it’s important to avoid rice, noodles, breaded/fried foods, and thick sauces. (1)

Stick to protein sources like seafood, shellfish, beef, chicken, eggs, duck, and pork, along with low-carb vegetables and keto-friendly seasonings.

Check menus ahead of time or order a la carte to ensure you’re staying within your diet.

What are some keto-friendly options for Chinese take out?

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Source: Naomi Whittel

If you’re trying to stick to your low-carb lifestyle while indulging in some tasty Asian cuisine, there are a few keto-friendly picks on the menu that will satisfy your cravings.

One option is steamed vegetables with your choice of protein.

Ask for extra veggies and hold the rice or noodles.

Another great choice is stir-fried dishes without sauce, such as beef and broccoli or chicken and snow peas.

Egg drop soup and hot and sour soup are also good choices because they’re typically low in carbs.

Be mindful of other soups like wonton or egg drop soup that may contain hidden carbs from ingredients like cornstarch or flour.

Opt for vegetable-based soups instead.

Lastly, try ordering appetizers like edamame or shrimp cocktail to start off your meal.

These options are high in protein but low in carbs, making them perfect for keto dieters.

Just make sure to avoid anything deep-fried or coated in batter as these items will be high in carbs.

Is it possible to eat Chinese take out while on a keto diet?

Can you indulge in a delicious Chinese meal while sticking to your low-carb eating plan? Yes, it’s possible! With careful planning and smart choices, you can enjoy Chinese takeout without breaking your keto diet.

Here are some tips to help you stay on track:

– Stick to protein-rich dishes: Choose dishes with plenty of meat or seafood as their main ingredient. This will help you get the protein you need while avoiding carb-heavy options like rice and noodles.

– Avoid sugary sauces: Many Chinese dishes are coated in sweet sauces loaded with carbs. Instead, opt for steamed or stir-fried dishes that use light sauces made from soy sauce, vinegar, or garlic.

– Load up on veggies: Vegetables like broccoli, bok choy, and mushrooms are low in carbs but high in fiber and nutrients. Add them to your meal for a healthy dose of vitamins and minerals.

When ordering Chinese takeout on keto, it’s crucial to be mindful of what you’re putting into your body.

By following these tips, you can enjoy a satisfying meal while staying within your dietary limits.

However, there are still some common mistakes to avoid when ordering Chinese takeout on keto.

One mistake is assuming that all meat-based dishes are carb-free – many restaurants add sugar or starches to their marinades and coatings.

Another mistake is neglecting the importance of portion control – even if a dish is technically keto-friendly, overeating can still lead to weight gain.

By being aware of these potential pitfalls, you can make informed choices when ordering Chinese food on keto and maintain your progress toward better health.

What are some common mistakes to avoid when ordering Chinese take out on keto?

When it comes to indulging in your favorite Chinese cuisine, some easily overlooked missteps can throw off your healthy eating plan and leave you feeling discouraged.

One common mistake is ordering dishes with sugary sauces or fried ingredients.

These additions can add unnecessary carbs and calories to your meal, sabotaging your keto diet efforts.

Another mistake to avoid is not paying attention to portion sizes.

Chinese take out often comes in large portions, encouraging overeating and derailing progress on a weight loss journey.

It’s important to be mindful of how much you’re consuming and consider dividing the meal into smaller servings or saving leftovers for later.

Lastly, it’s crucial to be aware of hidden carbs in certain foods like rice, noodles, and dumplings.

These staples of traditional Chinese dishes may be tempting but can quickly add up in carb count.

Opt for vegetable-based dishes or those made with low-carb substitutes such as zucchini noodles or cauliflower ‘rice’ instead.

Looking for a way to enjoy Chinese cuisine without compromising your keto diet? The solution may lie in making your own keto-friendly Chinese food at home!

How can I make my own keto-friendly Chinese food at home?

Chinese Take Out on Keto Diet

Making your own low-carb versions of your favorite Chinese dishes at home can be a fun and delicious way to stick to your healthy eating plan.

One of the easiest ways to make keto-friendly Chinese food is by swapping out high carb ingredients for low-carb alternatives.

For example, instead of using rice or noodles, you can use cauliflower rice or zucchini noodles.

Another simple way to make keto-friendly Chinese food is by making your own sauces and marinades.

Many store-bought sauces are loaded with sugar and other unhealthy ingredients that can derail your diet.

By making your own sauces at home, you can control what goes into them and ensure that they are low in carbs.

Finally, it’s important to remember that not all Chinese dishes are created equal when it comes to their carb content.

Some dishes like stir-fries with lots of vegetables or protein are naturally low in carbs and can easily fit into a keto diet.

Other dishes like sweet and sour chicken or General Tso’s chicken tend to be higher in carbs due to their sugary sauces.

So when making your own keto-friendly Chinese food at home, be sure to choose recipes that are naturally lower in carbs.

Now that you know how to make your own keto-friendly Chinese food at home, let’s talk about what other options you have besides rice and noodles on a keto diet.

What are some good alternatives to rice and noodles on a keto diet?

You won’t believe the amazing alternatives to rice and noodles that you can enjoy while sticking to your low-carb eating plan!

One great option is cauliflower rice, which has a similar texture to regular rice but with fewer carbs.

You can easily make it at home by grating or pulsing cauliflower florets in a food processor until they resemble rice grains.

Another tasty alternative is zucchini noodles, also known as zoodles.

These are made by spiralizing fresh zucchini into thin strands that can be used as a base for stir-fries or noodle dishes.

If you’re looking for something heartier than vegetables, try using shirataki noodles instead of traditional wheat-based noodles.

Shirataki noodles are made from konjac yam and have barely any carbs or calories while still providing a satisfying chewy texture.

They can be found in most grocery stores’ health food sections or online.

Just be sure to rinse them thoroughly before cooking since they have an unusual smell straight out of the package.

Incorporating these low-carb alternatives into your meals will not only help keep you in ketosis but also add variety and flavor to your diet.

So next time you’re craving Chinese takeout, consider asking for one of these options instead of rice or noodles! And if you prefer making your own dishes at home, feel free to experiment with different recipes and ingredients until you find what works best for you.

Next up: how can I ensure I’m avoiding soy-based ingredients in my Chinese takeout order?

How can I ensure I’m avoiding soy-based ingredients in my Chinese take out order?

If you’re trying to avoid soy-based ingredients in your stir-fry, ask the restaurant if they can substitute the sauce for something else or leave it out altogether. (2)

Most Chinese take-out places use soy sauce as a base for their sauces, but some may have alternatives like coconut aminos or tamari that are lower in carbs and free of soy.

Be sure to clarify that you want a sauce without any added sugar or corn syrup.

Another way to avoid soy in your order is to choose dishes that don’t typically contain it.

This includes options like steamed vegetables with shrimp, hot and sour soup (as long as it doesn’t contain tofu), and roasted meats like Peking duck or char siu pork.

Additionally, many Chinese restaurants offer seafood dishes that are cooked simply with garlic and ginger, which are keto-friendly seasonings.

If you’re unsure about whether an ingredient contains soy, don’t be afraid to ask the server or chef.

It’s better to be safe than sorry when it comes to avoiding ingredients that could derail your diet.

And remember, there are plenty of delicious options available at most Chinese restaurants that won’t kick you out of ketosis – all it takes is a little bit of research and creativity! Next up: what’re some keto-friendly seasonings and garnishes for Chinese food?

What are some keto-friendly seasonings and garnishes for Chinese food?

Looking for ways to add flavor to your favorite Chinese dishes while staying on track with your low-carb diet? Here are some tasty seasonings and garnishes that will take your meal to the next level.

1. Spices: Chinese cuisine is known for its bold and spicy flavors, making it an excellent choice for keto dieters. You can use spices like ginger, garlic, chili flakes, Sichuan peppercorns, and five-spice powder to add a kick of flavor to your dish without adding any extra carbs.

2. Fresh Herbs: Adding fresh herbs like cilantro or parsley can also bring a burst of freshness to any Chinese dish. These herbs not only add flavor but also contain essential vitamins and minerals that are beneficial for health.

3. Nuts: Many traditional Chinese dishes include nuts as a garnish or ingredient. Almonds, cashews, peanuts, and walnuts are all great options that offer healthy fats and protein while keeping carb count low.

4. Low-Carb Sauces: Most traditional Chinese sauces are high in sugar and carbs but there are still some keto-friendly options available such as soy sauce (in moderation), sesame oil, vinegar-based dressings or dipping sauces like hot mustard.

By incorporating these seasonings and garnishes into your next Chinese takeout order, you can enhance the flavor profile of your meal without compromising on taste or nutrition.

Ready to make an informed decision about what you order from the menu? Stay tuned for our next section where we’ll explore which specific types of Chinese cuisine are more keto-friendly than others!

Are there any specific Chinese cuisines that are more keto-friendly than others?

When it comes to indulging in Chinese cuisine while keeping your low-carb diet on track, some dishes are more friendly to your goals than others, so it’s important to do your homework and not judge a book by its cover.

Generally speaking, Chinese cuisines that involve stir-frying or steaming tend to be more keto-friendly compared to those that involve breading and deep frying.

For instance, Szechuan-style dishes are often spicy and flavorful without relying on sugar-laden sauces, making them ideal for those who want to stick with their keto diet.

Another Chinese cuisine that is perfect for keto enthusiasts is Cantonese-style cooking.

This style of cooking emphasizes the natural flavors of ingredients and avoids using heavy sauces or sweeteners.

Cantonese dishes like roasted duck or steamed fish with ginger and scallions can be great choices when you’re trying to keep carbs at bay.

Additionally, many Cantonese restaurants offer vegetable-heavy options like stir-fried bok choy or sautéed asparagus that can add flavor and variety to your meal.

If you’re unsure about which particular dish fits best into your keto lifestyle, don’t hesitate to ask the restaurant staff for guidance.

Many establishments understand their customers’ dietary needs and can provide helpful suggestions.

Moreover, don’t forget that you can also customize orders according to your preferences by requesting extra vegetables instead of rice or noodles.

With these tips in mind, you’ll soon realize that enjoying healthy Chinese take-out meals while staying true to the principles of a low-carb diet is easier than you think!

More on keto Asian food restaurant.


After researching and experimenting with keto-friendly Chinese take out options, I can confidently say that it’s possible to indulge in this cuisine while staying on track with your diet.

It’s important to prioritize protein and healthy fats, while avoiding high-carb ingredients like rice and noodles.

Additionally, being mindful of soy-based sauces and opting for seasonings like ginger and garlic can help you stay on track.

But if you’re still feeling unsure about ordering Chinese take out, why not try making your own keto-friendly versions at home? With a little creativity and some simple substitutions (like using cauliflower rice instead of regular rice), you can enjoy all the flavors of your favorite dishes without compromising your health goals.

So go ahead and satisfy those cravings – just remember to make smart choices!

Frequently Asked Questions

Can I have soy sauce on a keto diet?

As a lover of authentic Chinese food and a follower of the keto diet, you may wonder if soy sauce is allowed on a keto diet.

The good news is that soy sauce is low in carbs and can be enjoyed in moderation on a keto diet.

However, be sure to choose a brand that does not contain added sugars or wheat, as these can increase the carb count.

Are there any Chinese take out sauces that are keto-friendly?

When it comes to Chinese take-out sauces, many of them are loaded with sugar and cornstarch, making them high in carbs and not keto-friendly.

But don’t worry, there are some keto-friendly options such as steamed dishes with no sauce or sauces that are made with vinegar, soy sauce, and sesame oil, which are low in carbs and high in flavor.

Some examples include Szechuan shrimp, moo shu chicken, and kung pao beef.

Can I order Chinese take out with a specific keto-friendly request?

If you are ordering Chinese take-out and want to make a keto-friendly request, be sure to ask for no rice, no noodles, and no breading on meat dishes.

You can also request extra vegetables or a side of steamed broccoli to replace the carb-laden rice or noodles.

It’s essential to communicate with the restaurant and ask for keto-friendly options, as they may be able to accommodate your request.

What are some keto-friendly Chinese take out desserts?

As for keto-friendly Chinese take-out desserts, unfortunately, there aren’t many options.

Most Chinese desserts are high in sugar and carbs, such as mooncakes and sweet red bean soup.

However, you can end your meal with a cup of hot tea, which is a traditional Chinese custom and a perfect way to aid digestion after a meal.

In conclusion, with a little knowledge and communication with the restaurant, you can enjoy delicious Chinese take-out while staying on a keto diet.

Remember to choose sauces wisely, ask for keto-friendly options, and skip the rice and noodles.

Enjoy your meal!



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