Is Keto Chinese Food Curry Sauce Allowed? Superb Guide

Is Keto Chinese Food Curry Sauce

Hey there, fellow foodies! As a registered dietitian, I am always on the lookout for new ways to enjoy delicious meals without compromising on my health goals.

And let’s be real, who doesn’t love some good Chinese takeout now and then?

But if you’re following a keto or low-carb diet, navigating through the menu options can be tricky – especially when it comes to sauces like curry.

So, is keto Chinese food curry sauce allowed? Let’s dive into this guide to low-carb options.

Firstly, let’s understand what makes a typical Chinese curry sauce high in carbs.

Most traditional recipes use cornstarch as a thickening agent which can add up to 7 grams of carbs per tablespoon.

Additionally, sugar is often added for sweetness which contributes to even more carb count.

However, don’t lose hope just yet! Several alternatives and modifications can make your favorite dish keto-friendly without sacrificing flavor.

In this article, we’ll explore some of these options so you can indulge guilt-free while staying true to your dietary needs.


Is keto Chinese food curry sauce allowed?

Keto Chinese food (1) can be a delicious and healthy option for those on a low-carb diet.

With some creativity and substitutions, you can enjoy your favorite Chinese dishes without sacrificing taste.

What Chinese Food Can You Eat On A Keto Diet?

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Source: Thomas DeLauer

Imagine walking into a Chinese restaurant and feeling overwhelmed by the enticing aroma of fried rice, noodles, dumplings, and other delicious dishes.

Your stomach grumbles with hunger as you scan the menu for keto-friendly options.

Fear not! There are plenty of low-carb Chinese food choices that won’t derail your diet.

When following a ketogenic diet, it’s important to focus on high-protein and high-fat foods while limiting carbohydrates.

Fortunately, many traditional Chinese dishes can be modified to fit within these guidelines.

Opt for protein-rich meals like steamed fish or chicken stir-fry with vegetables instead of carb-heavy noodle dishes.

And don’t forget about the power of veggies – order a side of sautéed spinach or broccoli to add fiber and nutrients to your meal.

With a little creativity and some strategic ordering, you can enjoy flavorful Chinese cuisine without compromising your health goals.

Speaking of flavor, let’s dive deeper into one popular Chinese sauce: curry.

Is curry sauce keto-friendly? Keep reading to find out more about this aromatic condiment and how it fits into a low-carb lifestyle.

Is Curry Sauce Keto-Friendly?

Now that we know what Chinese food options are available on a keto diet (2), let’s dive into the question of whether curry sauce is keto-friendly.

The answer to this question depends on the ingredients used in the curry sauce recipe.

Some traditional curry sauces may contain high amounts of sugar and cornstarch, making them unsuitable for a low-carb diet.

However, there are ways to make curry sauce keto-friendly by using alternative ingredients such as coconut cream instead of regular cream or milk, and xanthan gum instead of cornstarch.

Here are three tips to keep in mind when ordering or making curry sauce on a low-carb diet:

1. Ask about the ingredients: Whether you’re eating out or buying pre-made curry sauces at the grocery store, always check the ingredient list for hidden sugars or starches.

2. Make it yourself: If possible, try making your homemade curry sauce with keto-friendly ingredients so you can control exactly what goes into it.

3. Watch portion sizes: Even if your curry sauce is made with keto-friendly ingredients, be mindful of how much you consume as too much can still add up in terms of carbohydrates.

So now that we know how to make or order a keto-friendly curry sauce, let’s explore another popular dish – chicken curry! Can you eat chicken curry on a low-carb diet?

Can You Eat Chicken Curry On A Low-Carb Diet?

Oh boy, if you’re a fan of curry chicken like I am, then you’ll be happy to know that it’s possible to enjoy this delicious dish while on a low-carb diet!

With a few simple tweaks and ingredient substitutions, you can satisfy your cravings without derailing your progress.

Firstly, let’s talk about rice.

As we all know, rice is one of the main components in any traditional curry dish.

However, as someone who follows a low-carb lifestyle myself, I’ve found that cauliflower rice makes for an excellent substitute.

It has virtually no carbs and still provides the same texture and mouthfeel as regular rice.

Additionally, make sure to use coconut milk instead of cream or dairy-based products to keep things keto-friendly.

Finally, load up on non-starchy vegetables such as broccoli or green beans to increase the nutritional value of your meal.

So there you have it – with some smart ingredient swaps and careful planning, you can indulge in some delicious chicken curry without sacrificing your health goals.

But wait – before we wrap things up here, why not take things one step further? In the next section, we’ll explore some more keto-friendly Chinese recipes that are sure to tickle your taste buds!

What Are Some Keto-Friendly Chinese Recipes?

So, can you eat chicken curry on a low-carb diet? The answer is yes! However, it depends on the ingredients and how the dish is prepared.

Traditional Indian or Thai chicken curries may contain high-carb ingredients such as potatoes, rice, or noodles.

But by making some simple swaps and modifications, you can still enjoy this flavorful dish while staying within your carb goals.

Now that we’ve established that chicken curry can be low-carb friendly, let’s explore some keto-friendly Chinese recipes to add variety to your meal plan.

Here are four delicious options to try:

1. Egg Drop Soup: Made with just a few basic ingredients like eggs, broth, and seasonings, this soup is easy to make and low in carbs.

2. Stir-Fry Veggies and Meat: A classic Chinese dish that can easily fit into a low-carb diet by swapping out high-carb veggies for lower-carb options like broccoli, cauliflower, or zucchini.

3. Kung Pao Chicken: This spicy stir-fry dish typically contains peanuts which provide healthy fats while keeping the carbs in check.

4. Sesame Beef: Another popular Chinese takeout option made with tender beef strips coated in a savory sesame sauce. By omitting any added sugars and using alternative flour for breading (like almond flour), this dish also becomes low-carb friendly.

Looking for more ways to satisfy your cravings for Chinese food without derailing your low-carb efforts? In the next section, we’ll show you how to make low-carb chicken curry sauce from scratch so you can indulge guilt-free at home!

How To Make Low-Carb Chicken Curry Sauce?

Is Keto Chinese Food Curry Sauce Allowed? Superb Guide

So now that we’ve established that keto Chinese food curry sauce is allowed on a low-carb diet, let’s talk about how to make your low-carb chicken curry sauce.

This is a great option for those who want to control the quality of ingredients and adjust flavors according to their preference.

To start, you’ll need boneless chicken thighs or breasts as your protein source.

Other necessary ingredients include coconut milk, onion, garlic, ginger, turmeric powder, cumin powder, coriander powder, and salt.

Begin by sautéing the onions until they’re translucent before adding in minced garlic and grated ginger.

Then add in the spices followed by diced chicken pieces and cook thoroughly.

Lastly, pour in the coconut milk and bring it to a simmer for 10-15 minutes until the sauce thickens up slightly.

Serve over cauliflower rice or zucchini noodles for an even lower-carb option!

Now that you know how easy it is to make your low-carb chicken curry sauce at home, you may be wondering which other Chinese dishes are keto-friendly. 

Well, don’t worry because, in the next section, we’ll go over some delicious options so you can still enjoy your favorite Chinese cuisine while staying within your daily carb limit!

If you need more tools or ingredients, check out this article about Chinese keto kitchen tools and ingredients.

Which Chinese Food Is Keto-Friendly?

Just like that low-carb chicken curry sauce we talked about earlier, there are plenty of keto-friendly Chinese food options out there.

As they say, variety is the spice of life and it’s important to mix things up when you’re trying to stick to a specific diet.

So if you’re in the mood for some delicious Chinese cuisine while on your ketogenic journey, here are three options that will satisfy both your taste buds and your dietary needs:

1. Stir-fry dishes: Look for stir-fried meats and vegetables without any added sauces or starches.

2. Egg drop soup: This classic soup is made with eggs, broth, and seasonings – all low-carb ingredients!

3. Lettuce wraps: Skip the carb-heavy rice or noodles and opt for lettuce as a wrap instead. Fill them with protein-rich meats or tofu and flavorful veggies.

As a registered dietitian/nutritionist, I always recommend choosing whole foods over processed ones whenever possible.

While traditional Chinese takeout may be loaded with sugars and unhealthy fats, by sticking to simple ingredients such as meat, seafood, leafy greens, eggs, nuts/seeds, or oils (like sesame oil), it’s easy to make any meal from this type of restaurant keto-compliant!

So what are the best keto Chinese food options? Keep reading to find out!

What Are The Best Keto Chinese Food Options?

As a registered dietitian, I get asked frequently about the best keto Chinese food options.

The good news is that there are plenty of dishes you can enjoy while sticking to your low-carb diet.

Some great options include stir-fried vegetables with protein such as chicken or beef, steamed fish with ginger and scallions, and hot and sour soup without added flour or cornstarch.

Another favorite among my clients is lettuce wraps filled with ground pork or shrimp.

Remember to ask for sauces on the side so you can control the amount used and opt for lower carb options like garlic sauce or black bean sauce instead of sweet and sour sauce.

With these choices in mind, you can still indulge in your love for Chinese cuisine while keeping within your dietary goals.

And speaking of sauces, one popular question is whether curry sauce is allowed on a keto diet. The answer: it depends on how it’s made! Many traditional curries contain high amounts of sugar and starchy thickening agents which make them less than ideal for keto dieters.

However, by making some simple swaps like using coconut cream instead of milk and reducing sugar content through natural sweeteners like monk fruit extract or erythritol, it’s possible to create a delicious curry sauce that fits perfectly into your low-carb lifestyle.

Stay tuned for our next section where we’ll share tips on how to make curry sauce that is keto-approved without sacrificing flavor.

How To Make Curry Sauce That Is Keto-Approved

Now that we know what keto-approved Chinese food options are available, let’s dive into how to make a delicious curry sauce that fits within the low-carb guidelines.

Traditional curry sauces often contain ingredients like flour or sugar, but with a few simple substitutions, you can create a flavorful and healthy alternative.

To start, gather your ingredients: coconut milk (full fat for added creaminess), curry powder or paste (check labels for added sugars), garlic, ginger, salt, and pepper.

In a pan over medium heat, add minced garlic and grated ginger until fragrant.

Then stir in the curry powder or paste and cook for another minute.

Next, pour in the full-fat coconut milk and bring to a simmer.

Let it cook for 5-10 minutes until slightly thickened.

Add salt and pepper to taste, and voila! You have a homemade keto-friendly curry sauce ready to pair with your favorite protein or vegetables.

Creating keto-friendly meals doesn’t mean sacrificing flavor or enjoyment – it just requires some creativity and knowledge of ingredient swaps.

With this easy-to-follow recipe for curry sauce, you can enjoy Chinese-inspired dishes while staying on track with your low-carb lifestyle.

Experiment with different proteins like chicken or shrimp, or try adding in some low-carb veggies such as cauliflower rice or zucchini noodles for an even more nutritious meal option.


In conclusion, Chinese cuisine offers a diverse range of dishes that can be enjoyed on a keto diet.

While some sauces may contain hidden carbs and sugars, it’s important to make informed choices when ordering or preparing your meals.

As someone who follows the keto lifestyle, I understand how challenging it can be to find low-carb options while dining out or cooking at home.

As a registered dietitian/nutritionist, my advice is to opt for stir-fried meats and vegetables with simple seasonings like garlic and ginger, rather than heavy sauces.

However, if you’re craving something more flavorful, making your keto-approved curry sauce using coconut milk and spices is an excellent option.

Remember, being mindful of ingredients and portion sizes is key when following any dietary plan.

In the end, finding keto-friendly Chinese food may take some trial and error but don’t give up! With creativity in the kitchen and careful consideration, while dining out, you can enjoy delicious Chinese cuisine without compromising your health goals.

Just like exploring new flavors is similar to discovering new places as we travel – both fill us with joyous excitement!

Frequently Asked Questions

Can you have soy sauce on a keto diet?

Are you following a keto diet and wondering whether or not you can still enjoy soy sauce? Well, I’ve got some good news for you! You can have soy sauce on a keto diet, but you just need to be careful about which type you choose.

Traditional soy sauce is made with soybeans and wheat, which can be high in carbohydrates and therefore not keto-friendly.

However, you can opt for tamari, which is made with little to no wheat and is a great low-carb alternative to traditional soy sauce.

Tamari has a rich, savory flavor that’s perfect for adding depth to your favorite keto dishes.

Another great option is coconut aminos, which are made from the sap of coconut trees and have a sweet and salty flavor similar to soy sauce.

Coconut aminos are also gluten-free and lower in sodium than traditional soy sauce, making them a healthier choice overall.

When it comes to keto cooking, be sure to read the labels carefully and choose soy sauce alternatives that are low in carbs and high in flavor.

And don’t be afraid to experiment with different flavors and ingredients to create your delicious keto-friendly dishes!

I hope this helps answer your question about soy sauce on a keto diet.

Happy cooking!

Is it possible to eat low-carb at a Chinese restaurant?

Are you someone who is trying to stick to a low-carb diet but also loves Chinese food? Well, don’t worry, because it is possible to eat low-carb at a Chinese restaurant! As a food enthusiast, I have learned some tips and tricks that will help you enjoy your favorite Chinese dishes without breaking your low-carb diet.

Firstly, it’s important to understand that Chinese cuisine is not just about rice and noodles.

Many dishes are naturally low-carb, such as stir-fried vegetables, steamed fish or chicken, and hot and sour soup.

Be sure to ask your server about the ingredients and preparation methods of the dishes you are interested in, as some sauces and marinades can contain hidden carbs.

Another tip is to avoid dishes that are breaded or fried, as these can be loaded with carbs.

Instead, opt for dishes that are sautéed, steamed, or boiled.

You can also ask for sauces and dressings on the side so that you can control the amount you consume.

Finally, don’t be afraid to get creative with your order! Many Chinese restaurants are happy to make modifications to their dishes to accommodate dietary restrictions.

For example, you can ask for extra vegetables instead of rice or noodles, or ask for a dish to be cooked without sugar or cornstarch.

Eating low-carb at a Chinese restaurant may seem daunting at first, but with these tips and a little bit of planning, you can enjoy a delicious and satisfying meal without compromising your dietary goals.

So go ahead and indulge in some lo mein or dumplings, just remember to make some smart choices along the way!

What are some keto-friendly alternatives to rice in Chinese dishes?

Are you on a keto diet and looking for alternatives to rice in your Chinese dishes? Don’t fret! There are plenty of delicious and healthy options to choose from that will satisfy your cravings and keep you on track with your diet.

Cauliflower rice is a popular and tasty substitute for rice in many keto Chinese dishes.

You can easily make it at home by pulsing raw cauliflower in a food processor until it reaches a rice-like consistency.

Then, simply sauté it in a pan with some oil and seasonings of your choice, such as soy sauce and garlic, for a quick and easy low-carb side dish.

Another keto-friendly option is shirataki noodles, which are made from the root of the konjac yam plant.

These noodles are virtually carb-free and can be used in place of regular noodles in many Chinese dishes, such as stir-fries and soups.

They have a slightly chewy texture and absorb the flavors of the dish they are cooked in, making them a great low-carb alternative.

If you’re looking for a heartier substitute for rice, try using riced broccoli or riced cabbage.

These vegetables have a similar texture to rice and can be used in any dish that calls for rice, such as fried rice or rice bowls.

They are also packed with nutrients and fiber, making them a healthy choice for any meal.

In conclusion, there are many keto-friendly alternatives to rice in Chinese dishes, such as cauliflower rice, shirataki noodles, riced broccoli, and riced cabbage.

Don’t be afraid to get creative and experiment with different ingredients to find what works best for you.

With these tasty and healthy options, you can still enjoy your favorite Chinese dishes while staying on track with your keto goals.

More on is keto Chinese food cravings possible.

How do you make a low-carb version of egg drop soup?

If you’re looking for a low-carb version of egg drop soup, you’re in luck! With just a few simple modifications, you can enjoy this classic Chinese dish without all the carbs.

First off, let’s talk about the main ingredient in egg drop soup: eggs.

Eggs are a great source of protein, but they do contain some carbs.

To make a low-carb version of egg drop soup, you’ll want to use fewer eggs than a traditional recipe calls for.

Instead of using four or five eggs, try using just two or three.

You’ll still get that silky texture and rich flavor but with fewer carbs.

Next up, let’s talk about the broth.

Traditional egg drop soup is made with chicken broth, which is relatively low in carbs.

However, some store-bought broths can contain added sugars and other high-carb ingredients.

To keep your egg drop soup low-carb, try making your chicken broth from scratch.

That way, you can control the ingredients and avoid any unnecessary carbs.

Finally, let’s talk about the cornstarch that’s often used to thicken egg drop soup.

Cornstarch is high in carbs, so it’s best to avoid it if you’re trying to keep your carb intake in check.

Instead, try using xanthan gum or arrowroot powder as a thickener.

Both of these ingredients are low in carbs and work just as well as cornstarch.

In conclusion, making a low-carb version of egg drop soup is easy and delicious.

By using fewer eggs, making your broth, and using a low-carb thickener, you can enjoy this classic Chinese dish without any guilt.

So go ahead and slurp up that soup – your taste buds and your waistline will thank you!



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