Hey there! As a registered dietitian, I often hear from clients who struggle with cravings for their favorite Chinese takeout dishes while following a keto diet.
Many assume that the high-carb content of traditional Chinese cuisine makes it impossible to indulge in these foods while adhering to a low-carb lifestyle (1).
But guess what? With some simple swaps and modifications, you can satisfy your cravings for savory, spicy, and sweet Chinese flavors without kicking yourself out of ketosis.
First things first: let’s talk about what makes traditional Chinese food so challenging when trying to maintain a ketogenic diet.
Most classic dishes are loaded with noodles, rice, breaded proteins, sugary sauces, and starchy vegetables like potatoes or corn.
These ingredients quickly add up in terms of carbs and calories, making them off-limits for anyone watching their carbohydrate intake.
However, by getting creative with ingredients like cauliflower rice, zucchini noodles, coconut aminos instead of soy sauce, and natural sugar substitutes like stevia or monk fruit extract – you can recreate many popular Chinese dishes at home that are both delicious AND keto-friendly.
So don’t give up on those tempting takeout menus just yet – keep reading for our top tips on how to make keto Chinese food cravings possible!
Is keto Chinese food cravings possible?
Enjoying delicious Chinese food while following a keto diet is possible with some creativity and planning. Simple swaps like using cauliflower rice instead of white rice and choosing stir-fry over deep-fried dishes can help you satisfy your cravings while staying on track with your diet goals.
Is It Possible To Eat Chinese Food On A Keto Diet?
Ever had cravings for Chinese food while on a keto diet? I know the feeling.
It’s like being stuck between a rock and a hard place – you want to indulge in delicious Chinese cuisine but don’t want to compromise your low-carb lifestyle.
Well, good news! It is possible to eat Chinese food on a keto diet without sabotaging your goals.
As a nutritionist, I often come across clients who struggle with sticking to their diets because they feel restricted from enjoying their favorite foods.
But here’s the thing: there are always alternatives that can satisfy those cravings while still keeping you on track.
The key is to make smart choices when ordering or cooking Chinese dishes and opting for ingredients that fit within your macros.
What Are Some Keto-Friendly Chinese Food Options?
Now that we know it’s possible to eat Chinese food on a keto diet, let’s explore some of the best options for those who want to indulge in their cravings without sabotaging their progress.
One great option is steamed or stir-fried veggies with protein like chicken or shrimp.
You can ask for your dish to be cooked with minimal oil and avoid any sauces that contain sugar or cornstarch.
Another delicious choice is hot pot, which allows you to customize your meal by choosing low-carb ingredients like mushrooms, bok choy, and sliced beef.
If you’re looking for something more familiar, try ordering dishes made with cauliflower rice instead of regular rice or noodles.
Some restaurants may even offer zucchini noodles as an alternative.
Additionally, many traditional Chinese appetizers like egg rolls and dumplings are off-limits due to the carb-heavy wrappers they typically come in.
However, you could opt for lettuce wraps filled with savory meat and veggie filling instead.
So now that we’ve covered what to look for when ordering keto-friendly Chinese food at restaurants, let’s dive into whether it’s possible to do so!
Additionally, if you have talent in cooking, you should try cooking and check out this article about Chinese keto kitchen tools and ingredients.
Can You Order Keto Chinese Food At Restaurants?
Let’s face it, sometimes we all crave Chinese food.
The savory flavors and satisfying textures can be irresistible.
But if you’re following a keto diet, you may think that Chinese food is off-limits.
Well, I’m here to tell you that with a little planning and some smart choices, you can enjoy keto-friendly Chinese food (2) at your favorite restaurant.
When dining out at a Chinese restaurant, the key is to focus on protein and vegetables while avoiding high-carb ingredients like rice and noodles.
Stick to dishes that are stir-fried or steamed instead of fried, and ask for sauces on the side so you can control how much you use.
Some great options include moo shu chicken or pork (without the pancake), kung pao shrimp or chicken (with no breading), hot and sour soup, beef and broccoli, and sautéed green beans with minced pork.
And don’t forget about appetizers! Egg drop soup, edamame, shrimp cocktail, and vegetable spring rolls (sans wrapper) are all excellent choices as well.
So now that you know what to order at the restaurant, how can you plan for those inevitable cravings? Stay tuned for my tips on how to make delicious keto-friendly Chinese meals right in your kitchen!
How Can You Plan Ahead For Keto Chinese Food Cravings?
When it comes to satisfying Chinese food cravings while on a keto diet, planning ahead is key.
As someone who has personally gone through the process of transitioning to a low-carb lifestyle, I understand how important it is to have strategies in place for those moments when you just can’t shake that craving.
Here are some tips for planning ahead and making sure your next keto Chinese food experience is both delicious and healthy:
– Research menus online before heading out to eat
– Opt for stir-fried dishes with lean protein like chicken or shrimp
– Ask for sauces on the side so you can control portions
– Swap high-carb sides like rice or noodles for steamed veggies
– Choose soups without added cornstarch or sugar
Egg drop soup, egg foo young, and hot and sour soup are all popular options at Chinese restaurants but can be loaded with hidden carbs.
In the next section, we’ll explore ways to enjoy these classic dishes while staying true to your keto goals.
Egg Drop Soup – Egg Foo Young – And Hot And Sour Soup
Oh, you’re back for more keto Chinese food cravings? Well, I’m glad to see that my previous suggestions hit the spot.
Now let me introduce you to three classic soups that can satisfy your taste buds while staying within your dietary restrictions.
First up is egg drop soup.
This savory and comforting dish consists of beaten eggs stirred into a broth flavored with ginger and scallions.
To make it keto-friendly, skip the cornstarch commonly used to thicken the soup and add some extra protein by incorporating cooked shrimp or chicken.
Egg foo young is another scrumptious option that features fluffy omelets filled with vegetables and meat in brown gravy.
Swap out any flour-based ingredients like soy sauce or wheat starch with coconut aminos and xanthan gum respectively to keep this dish low-carb.
Lastly, hot and sour soup provides a tangy kick with its combination of vinegar, chili paste, mushrooms, tofu, and bamboo shoots.
Make sure to use apple cider vinegar instead of rice vinegar as the latter contains sugar.
Now that we’ve warmed up our appetites with these delicious soups, let’s move on to some heartier options without compromising our healthy lifestyle choices.
Keto chicken dishes are always popular in Chinese cuisine because they offer lean protein without adding unnecessary carbs.
Try making Kung Pao Chicken using almond butter instead of peanut butter for added healthy fats or General Tso’s Chicken using arrowroot powder instead of cornstarch for thickening the sauce.
But if you’re looking for something indulgent yet still low-carb, go for pork belly dishes such as Braised Pork Belly or Twice Cooked Pork which only require simple seasoning but pack tons of flavor in each bite.
Trust me when I say that satisfying your cravings and sticking to your diet plan has never been easier!
Keto Chicken And Pork Belly Chinese Foods
Now that we’ve talked about some delicious keto-friendly soups, let’s move on to some heartier options.
When it comes to Chinese food, chicken and pork belly dishes are a staple.
Luckily, there are plenty of ways to enjoy these classic flavors while staying within your keto diet.
First up, try making a simple stir-fry with sliced chicken breast or diced pork belly along with low-carb veggies like broccoli, bell peppers, and mushrooms.
Season with soy sauce, ginger, garlic, and chili flakes for an extra kick.
Another option is to make lettuce wraps filled with ground chicken or pork seasoned with hoisin sauce (look for a sugar-free version) and topped with chopped scallions and cilantro.
These can be served as an appetizer or eaten as a light meal.
Looking for more flavor? Try adding in some five-spice powder or Szechuan peppercorns.
Craving something crispy? Use almond flour instead of regular flour when breading your meat before frying.
Wanting a noodle fix? Consider using zucchini noodles (‘zoodles’) in place of traditional wheat-based noodles.
Remember that planning ahead is key when trying to stick to any dietary restrictions.
By having healthy options readily available at home, you’ll be less tempted to order takeout or indulge in carb-heavy meals when eating out.
In the next section, we’ll provide some easy recipes for keto-friendly Chinese dishes that you can prepare at home – so get ready to impress your taste buds!
Keto Chinese Food Recipes: Plan Ahead For Success
As a dietitian, I understand the struggles of sticking to a specific diet while still craving your favorite foods.
It’s like trying to resist the smell of freshly baked cookies when you’re on a sugar-free diet – nearly impossible!
But fear not, my fellow keto warriors, because, with some planning ahead and creativity in the kitchen, you can enjoy Chinese food cravings without compromising your low-carb lifestyle.
The secret? Keto Chinese Food Recipes!
By substituting high-carb ingredients with keto-friendly options, you can easily whip up dishes that satisfy your taste buds while keeping your body in ketosis.
In this section, we’ll explore three popular Chinese dishes – beef and broccoli, cauliflower rice, and kung pao shrimp – and how to make them keto-approved.
So put on your apron and let’s get cooking!
Beef And Broccoli – Cauliflower Rice – And Kung Pao Shrimp
As a dietitian, I understand how challenging it can be to stick to a specific dietary plan or lifestyle.
Cravings can often get the best of us, especially when it comes to our favorite foods like Chinese takeout.
However, with some careful planning and preparation, enjoying keto-friendly Chinese food is possible!
In the previous section, we talked about the importance of planning ahead for success in creating keto Chinese dishes.
Now let’s dive into two delicious recipes that will satisfy your cravings while keeping you on track.
First up is Beef and Broccoli – Cauliflower Rice.
This classic dish is typically made with soy sauce and cornstarch as thickeners but in this recipe, we use coconut aminos and xanthan gum instead which are both low-carb options.
The cauliflower rice acts as an excellent substitute for regular rice making this meal perfect for those following a ketogenic diet.
Here’s what you’ll need:
– 1 lb flank steak
– 4 cups broccoli florets
– 1 cup beef broth
– 2 tbsp coconut oil
– 2 cloves garlic (minced)
– Salt & pepper
Next, try out Kung Pao Shrimp! With its bold flavors and crunchy peanuts, this dish is sure to become one of your new favorites.
Here’s what you’ll need:
– 1 lb large shrimp (peeled & deveined)
– 3 bell peppers (sliced)
– 1/2 cup roasted peanuts
– 2 tbsp avocado oil
– 2 cloves garlic (minced)
– Green onions (chopped)
With these two recipes under your belt, you’ll be able to enjoy delicious Chinese meals without compromising your health goals.
Remember to always plan ahead by stocking up on necessary ingredients so that you’re never caught off guard when hunger strikes!
As someone who has struggled with Chinese food cravings while on a keto diet, I can tell you that yes, it is possible to satisfy those cravings without ruining your progress.
By making smart choices and planning ahead, you can enjoy delicious and satisfying keto-friendly Chinese meals.
When it comes to ordering at restaurants, look for protein-based dishes like egg foo young or hot and sour soup.
Skip the rice and noodles in favor of steamed vegetables or cauliflower rice.
And don’t be afraid to ask for substitutions or modifications – most restaurants are happy to accommodate dietary preferences.
Planning ahead is key when it comes to staying on track with your keto goals.
Keep easy recipes like beef and broccoli or kung pao shrimp on hand for busy weeknights, and stock up on ingredients like coconut aminos and sesame oil so you’re always ready to whip up a tasty meal.
Think of your keto journey as a road trip – there may be some bumps along the way, but as long as you have a map (or in this case, a plan), you’ll reach your destination feeling satisfied and happy!
Frequently Asked Question
Can you make keto-friendly egg foo young?
Are you on a keto diet and wondering if you can still enjoy your favorite Chinese dish, egg foo young? Well, the answer is yes! You can make a keto-friendly version of this delicious and satisfying dish.
To start, you need to make sure that your egg foo young is low in carbs and high in healthy fats.
Instead of using flour to thicken the sauce, try using coconut flour or almond flour.
These flours are low in carbs and high in fiber, making them a great option for keto dieters.
You can also use coconut oil or avocado oil for cooking, as they are healthy sources of fat.
Another tip for making keto-friendly egg foo young is to add plenty of low-carb vegetables like mushrooms, broccoli, and bell peppers.
These veggies not only add flavor and nutrition, but they also help to fill you up and keep you satisfied.
You can also add some chopped cooked bacon or ham for an extra boost of protein and flavor.
Lastly, don’t forget to add some seasoning and spices to your egg foo young.
Soy sauce, garlic, ginger, and green onions are all great options for adding flavor without adding carbs.
And if you want to add a bit of heat, try adding some crushed red pepper flakes or sriracha sauce.
With these tips in mind, you can easily make a delicious and keto-friendly version of egg foo young at home.
So go ahead and give it a try – your taste buds (and your waistline) will thank you!
Is moo shu pork a good option for a low-carb Chinese meal?
If you’re trying to watch your carb intake but still want to enjoy some yummy Chinese food, you might be wondering if moo shu pork is a good option.
The answer is…
Moo shu pork typically consists of shredded pork, eggs, and vegetables like cabbage, carrots, and mushrooms, all wrapped up in a thin pancake.
While pork and eggs are great sources of protein, the pancake itself can be quite carb-heavy.
However, if you’re willing to make some adjustments, you can make moo shu pork work for a low-carb meal.
One tip is to skip the pancake altogether and enjoy the filling on its own or over some steamed veggies.
You could also try using a lettuce leaf or a low-carb tortilla as a wrap instead.
Another option is to make your low-carb pancake using ingredients like almond flour or coconut flour.
Ultimately, it’s important to pay attention to portion sizes and the sauce used in your moo shu pork.
Many Chinese sauces can be high in sugar and carbs, so look for options that are lighter or ask for the sauce on the side.
And as always, remember that moderation is key – enjoy your moo shu pork, but don’t overdo it!
In conclusion, moo shu pork can be a good option for a low-carb Chinese meal if you make some adjustments and watch your portion sizes.
With some creativity and a willingness to experiment, you can still enjoy the flavors of Chinese cuisine while sticking to your dietary goals.
How can you order keto Chinese food at a restaurant without feeling overwhelmed?
So, you’re on the keto diet and you’re planning to eat out in a Chinese restaurant.
You might be feeling overwhelmed and worried about what to order, but don’t sweat it! As a fellow food enthusiast, I’m here to help you out.
Firstly, don’t be afraid to ask questions.
Ask the waiter or waitress if they have any keto-friendly dishes or if they can make any adjustments to certain dishes to make them keto-friendly.
Most restaurants are willing to accommodate their customers’ dietary needs.
Secondly, stick to dishes that are stir-fried or steamed.
Avoid dishes that are deep-fried, breaded, or served with sweet sauces.
Dishes such as beef and broccoli, egg drop soup, and stir-fried vegetables are great options.
You can also ask for extra vegetables or protein to replace the carb-heavy ingredients.
Lastly, watch out for hidden carbs.
Some dishes may contain hidden carbs such as cornstarch or sugar.
Ask for sauces on the side so you can control how much you use.
Keep in mind that some sauces like hoisin sauce and sweet and sour sauce are high in sugar.
In conclusion, ordering keto-friendly Chinese food in a restaurant doesn’t have to be overwhelming.
Just remember to ask questions, stick to stir-fried or steamed dishes, and watch out for hidden carbs.
With these tips, you can enjoy delicious Chinese food while sticking to your keto diet.
What are some common ingredients to watch out for in Chinese food when following a keto diet?
Are you following a keto diet and craving some delicious Chinese food? Well, you’re in luck! Chinese cuisine offers a wide variety of options that fit perfectly into the keto diet.
However, there are some common ingredients that you should be aware of when ordering or cooking Chinese food.
First and foremost, be cautious of any dishes containing starchy sauces such as hoisin or oyster sauce.
These sauces are often high in sugar and can easily kick you out of ketosis.
Instead, opt for dishes that are stir-fried with sauces made from soy sauce or vinegar, as these are typically lower in carbs.
Another ingredient to watch out for is rice.
Rice is a staple in Chinese cuisine and can quickly add up in carbs.
If you’re dining out, try substituting rice for steamed vegetables or a side salad.
If you’re cooking at home, consider using cauliflower rice as a substitute.
Lastly, be mindful of dishes that are breaded or fried.
These dishes can be high in carbs and unhealthy fats.
Instead, opt for dishes that are steamed, boiled, or stir-fried with minimal oil.
You’ll still get all the delicious flavors without compromising your keto diet.
In summary, when ordering or cooking Chinese food on a keto diet, avoid starchy sauces, rice, and breaded or fried dishes.
Instead, opt for dishes that are stir-fried with low-carb sauces, substitute rice for veggies or salad, and choose dishes that are steamed, boiled, or stir-fried with minimal oil.
With these tips, you can satisfy your Chinese food cravings while staying on track with your keto lifestyle.
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.