Enjoy Delicious Keto Safe Chinese Food – Top Tips

Keto Safe Chinese Food

Picture this: you’re sitting at your favorite Chinese restaurant, surrounded by the tantalizing aroma of sizzling meats and fragrant spices.

You can hear the clinking of chopsticks and the soft murmur of conversation around you.

But as a keto follower, you may feel like your options are limited to plain steamed broccoli or a bland chicken salad.

Fear not! With a little knowledge and creativity, you can indulge in delicious and healthy keto-safe Chinese food without sacrificing flavor.

Chinese cuisine is beloved for its bold flavors and diverse range of dishes, but many traditional dishes are high in carbs due to rice, noodles, and sugary sauces.

However, with some simple substitutions and careful menu choices, you can still enjoy the best that Chinese food has to offer while staying true to your keto lifestyle.

Whether you’re dining out with friends or family or ordering takeout for a cozy night in, there are plenty of tasty options available that won’t derail your progress.

So sit back, relax, and get ready to explore the world of keto-friendly Chinese cuisine!


Is it possible to enjoy keto safe Chinese food?

Keto-safe Chinese food is possible with simple swaps and modifications.

Choosing whole, unprocessed ingredients and avoiding high-carb options can make for a delicious and healthy meal.

What Can You Order at a Chinese Restaurant on Keto?

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Source: Keto Diet Advisor

Looking to stay in ketosis while dining out? Check out these keto-friendly options at your local Chinese joint – you won’t be disappointed! (1)

Start with an appetizer of steamed dumplings or egg drop soup.

Both are low-carb and full of protein, making them a great way to start your meal.

For your main course, opt for dishes that include meat and vegetables, like beef and broccoli or chicken stir-fry.

Skip the rice and noodles, and ask for extra veggies instead.

Most Chinese restaurants are happy to accommodate special requests like this.

Finally, don’t forget about sauces! Many traditional Chinese sauces are high in sugar, so stick to options like soy sauce or hot mustard.

And remember – moderation is key.

While you can enjoy delicious keto-friendly Chinese food at your favorite restaurant, it’s still important to keep an eye on portion sizes and overall calorie intake.

Ready to branch out beyond Chinese food? Give other Asian restaurants a try! Japanese sushi rolls made with cucumber instead of rice or Vietnamese pho with extra veggies make great keto meals as well.

With some creativity and a little bit of planning ahead, you can enjoy all kinds of delicious cuisine while staying true to your ketogenic diet.

Alternatively, if you are trying to recreate a Chinese dish with a keto diet in mind, you can check out keto Chinese tools and ingredients to help you out.

Try Other Asian Restaurants on Keto

For a diverse keto-friendly Asian culinary experience, explore other restaurant options beyond Chinese cuisine.

Many other Asian restaurants offer delicious and healthy food while still adhering to the keto diet.

Here are some examples:

* Japanese: Sashimi, sushi rolls wrapped in cucumber instead of rice, miso soup, edamame, grilled meats, and seafood with vegetables.

* Thai: Tom Yum Soup (without noodles), green papaya salad without sugar or peanuts, stir-fried chicken or beef with vegetables, and curry dishes made with coconut milk.

* Vietnamese: Pho (without noodles), spring rolls wrapped in lettuce instead of rice paper, bun cha (grilled pork with vermicelli noodles replaced by bean sprouts), grilled meats, and seafood with vegetables.

Each of these cuisines has its unique flavors but also offers plenty of keto-safe options.

Be sure to inform your server about your dietary restrictions before ordering so they can accommodate you.

Remember that no matter which Asian restaurant you choose, it’s important to be mindful of hidden ingredients such as added sugars or starches.

Stick to simple dishes made with fresh ingredients and avoid sauces that may contain added sugar.

Now that you know about different types of Asian cuisine that can fit into a keto diet, let’s discuss one common condiment found in most Asian restaurants – soy sauce.

Can you have soy sauce on keto?

Can You Have Soy Sauce on Keto?

Wondering if you can add soy sauce to your keto meal at an Asian restaurant? Let’s find out!

Soy sauce (2) is a common ingredient in many Chinese dishes, but it’s also high in sodium and carbs.

So the question is, can you have soy sauce on keto? The answer is yes, but with some precautions.

Firstly, not all soy sauces are created equal.

Some brands contain added sugar or other ingredients that may increase carb count.

It’s essential to read labels carefully when choosing a soy sauce brand for your keto meals.

Look for ones labeled low sodium and gluten-free as they tend to have fewer carbs.

Secondly, portion control is key when it comes to adding soy sauce to your meal.

A tablespoon of regular soy sauce contains around 1 gram of net carbs, while a tablespoon of low-sodium soy sauce has only about half a gram of net carbs.

Keep this in mind when adding it to your dish – don’t go overboard!

In conclusion, yes, you can have soy sauce on keto if you choose the right brand and keep an eye on portions.

Now that we’ve cleared up the confusion surrounding this condiment, let’s move on to another popular beverage at Asian restaurants – hot tea!

Can You Have Hot Tea on Keto?

Having hot tea at an Asian restaurant is a common practice, but is it keto-friendly? The answer is yes! Drinking hot tea can be a great way to stay hydrated while enjoying your meal.

However, there are a few things you should keep in mind when ordering hot tea on a keto diet.

Firstly, avoid sweetened teas or those with added syrups and flavors.

Stick to plain green or black tea, which contains zero carbs and has many health benefits.

Secondly, ask for no honey or sugar to be added to your tea.

Many restaurants will automatically add these sweeteners unless you request otherwise.

To make sure your tea stays keto-friendly, here are some tips:

1. Choose plain green or black tea.

2. Request no honey or sugar added.

3. Ask for lemon wedges instead of milk and sugar alternatives.

4. Steer clear of fruity herbal teas that may contain hidden sugars.

Now that you know how to order hot tea on a keto diet, let’s move on to the next question: Is sushi okay on keto?

Is Sushi OK on Keto?

Keto Safe Chinese Food

Sushi can be a tricky dish to navigate on a keto diet, but there are ways to make it work.

Traditional sushi rolls are typically made with rice, which is high in carbohydrates.

However, many sushi restaurants now offer low-carb options that replace the rice with either cucumber or avocado.

These alternatives not only reduce the carb count but also add healthy fats and nutrients.

When ordering sushi on keto, it’s important to pay attention to the type of fish used in your rolls.

Some types of fish like salmon and tuna are naturally low in carbs and high in protein, making them an ideal choice for keto dieters.

Other options like eel or crab may contain added sugars or starches as part of their preparation.

If you’re unsure about what to order at a sushi restaurant while on keto, don’t hesitate to ask your server for recommendations or modifications.

Many restaurants are happy to accommodate dietary restrictions and may even have specialty dishes designed specifically for customers following a low-carb lifestyle.

By being mindful of your choices and asking questions when needed, you can still enjoy delicious sushi while staying true to your health goals.

As you continue exploring healthy options at Chinese restaurants on keto, it’s worth noting that some dishes can be higher in carbs than others.

For example, stir-fried dishes often include starchy vegetables like carrots or potatoes that can quickly add up in carb counts.

Opt instead for steamed vegetables or protein-rich options like chicken skewers or beef stir-fry without any added sauce.

With some careful consideration and informed choices, you can enjoy delicious Chinese food without compromising your progress on keto!

What Is the Healthiest Low-Carb Chinese Food to Order?

If you’re looking for a low-carb option at a Chinese restaurant, there’s one dish that stands out as the healthiest and most satisfying: stir-fry with steamed vegetables and your choice of protein.

This dish is typically made with fresh ingredients like broccoli, bell peppers, onions, and mushrooms.

The protein can be chicken, beef, shrimp, or tofu.

It’s important to ask for no sauce or request a light amount of sauce on the side to keep carb count low.

Another great option is a hot pot.

With this dish, you get to cook your own meat and veggies in a simmering broth right at the table.

Just make sure to skip starchy options like noodles or dumplings that may come with it.

Instead, choose leafy greens like bok choy or spinach which are low in carbs but high in nutrients.

When dining at Chinese restaurants on a keto diet, it’s important to avoid dishes that are fried (like egg rolls), sweetened (like General Tso’s chicken), loaded with starches (like lo mein), and contain hidden sugars (like sauces).

Remember that many Chinese dishes are prepared with cornstarch which adds carbs to your meal without adding any nutritional value.

Stick to simple preparations like steaming or stir frying and ask if they have any ketogenic friendly menu options available – some restaurants may offer special menus catering towards dietary restrictions!

What to Avoid at Chinese Restaurants

You’ll want to steer clear of certain dishes when dining at Chinese restaurants if you’re watching your carb intake, as many popular options are loaded with starchy ingredients and hidden sugars that can quickly add up.

One dish to avoid is General Tso’s chicken, which is often coated in flour and deep-fried before being smothered in a sugary sauce.

Fried rice is another no-go, as it contains high amounts of carbohydrates from the rice and can also be cooked with added sugar.

Sweet and sour dishes may sound tempting, but they should also be avoided if you’re on a low-carb diet.

The sweet-and-sour sauce typically used in these dishes usually contains high levels of sugar or corn syrup, which can increase your carbohydrate intake significantly.

Additionally, many Chinese restaurants serve egg rolls or spring rolls as appetizers, but both are fried and contain high levels of carbohydrates from the wrapper.

By avoiding these carb-laden dishes at Chinese restaurants, you’ll be able to enjoy delicious meals while staying true to your low-carb lifestyle.

Instead, opt for keto-safe options like stir-fry dishes made with lean meats and plenty of non-starchy vegetables like broccoli or bok choy.

Eating whole foods will provide you with essential nutrients while keeping carbs under control so that you can enjoy all the flavors that Chinese cuisine has to offer without sacrificing your health goals.

More on best low carb Chinese food options.

Keto Chinese Food: Eat Whole Foods

If you’ve been following a keto diet, you know that eating out can be challenging.

Chinese restaurants aren’t typically the best place to find keto-friendly dishes on the menu.

In our previous subtopic, we talked about what to avoid at Chinese restaurants.

Now, let’s discuss how you can enjoy delicious and healthy Chinese food while still staying within your carb limit.

When it comes to keto Chinese food, the key is to eat whole foods.

That means choosing dishes made with fresh ingredients like vegetables, meats, and seafood.

Avoid sauces high in sugar or cornstarch thickener as they can quickly add up carbs without adding much nutrition.

One of the best options for keto Chinese food is hot pot or steamboat.

It’s a DIY-style meal where you cook raw meats and vegetables in a broth right at your table.

You have full control over what you put in your bowl, making it an ideal choice for those who want to stick to their dietary restrictions while enjoying a social dining experience.

Some popular hot pot ingredients include thinly sliced beef or lamb, seafood like shrimp or squid, leafy greens like bok choy or spinach, mushrooms, tofu cubes, and egg dumplings.

Just remember to skip starchy items like noodles or rice cakes.

By opting for whole foods instead of processed ones and avoiding sugary sauces and starchy sides like rice and noodles when eating out at Chinese restaurants on a keto diet, you can still enjoy delicious meals while sticking to your low-carb lifestyle goals!


So, there you have it! You can still enjoy delicious Chinese food while on keto, just make sure to avoid the carb-heavy dishes like rice and noodles.

And don’t worry about asking for substitutions or modifications – your server will likely be more than happy to accommodate your dietary needs.

But let’s be real here, if you’re committed to a strict keto diet, why bother going out to eat at all? Just stay home and cook up some plain chicken breast and steamed broccoli.

Who needs flavor and cultural experiences when you could just stick to the same bland meals every day?

But if you do decide to venture out into the world of Chinese cuisine on keto, remember: order wisely, ask questions, and enjoy every bite without any guilt or regret.

Happy eating!

Frequently Asked Questions

Can I have Chinese Food on the Keto Diet?

If you are on a keto diet, you may be wondering if you can still enjoy Chinese food.

The answer is yes, but you need to be mindful of the ingredients and dishes that you choose.

Many traditional Chinese dishes contain high amounts of carbohydrates, such as noodles, rice, and starchy sauces.

However, there are many keto-safe alternatives that you can choose from to ensure that you stick to your diet while still enjoying the flavors of Chinese cuisine.

What are some keto-safe alternatives for noodles and rice?

When it comes to Chinese food, noodles, and rice are staples in many dishes.

However, these carb-heavy ingredients can quickly knock you out of ketosis.

Luckily, there are many keto-friendly alternatives that you can choose from, such as zucchini noodles (also known as zoodles), spaghetti squash, or shirataki noodles.

These options are low in carbs and calories, and they can be used in a variety of Chinese dishes such as stir-fries and noodle soups.

Another area where you need to be careful is with sauces and seasonings.

Many traditional Chinese sauces are made with sugar or cornstarch, which can increase your carb intake.

Instead, opt for vinegar-based sauces, such as soy sauce or tamari, which are low in carbs and pack a punch of flavor.

You can also use spices and herbs, such as ginger, garlic, and Szechuan peppercorns, to add depth and complexity to your dishes.

In conclusion, you can enjoy Chinese food on the keto diet as long as you choose the right ingredients and dishes.

By opting for keto-safe alternatives and being mindful of the sauces and seasonings you use, you can still indulge in the flavors of Chinese cuisine while staying on track with your diet.

Remember to always check the nutritional information and ingredients list of any Chinese dishes you order or make at home to ensure that they fit within your daily carb limit.

Is there a healthier soy sauce alternative?

Are you a fan of soy sauce but worried about the high sodium content? Fear not, food enthusiasts! There are healthier alternatives to soy sauce that you can use in your Chinese dishes.

One such alternative is coconut aminos, which is made from the sap of coconut trees and has a lower sodium content.

Another alternative is liquid aminos, which is made from soybeans but has less sodium than traditional soy sauce.

Tamari sauce is also a great option as it is a gluten-free soy sauce with a milder flavor and less sodium.

If you are looking for a soy sauce alternative with a different flavor profile, try hoisin sauce.

This thick, sweet, and savory sauce is made from fermented soybeans, garlic, vinegar, and sugar.

It is commonly used as a dipping sauce for Peking duck and moo shu pork but can also be used as a marinade or glaze for other meats.

What are some easy homemade options for keto-safe Chinese food?

Are you on a keto diet but craving some Chinese food? Don’t fret, food enthusiasts! There are plenty of homemade options for keto-safe Chinese dishes.

One option is to use cauliflower rice instead of traditional rice.

You can also make your keto-friendly sauces using ingredients such as coconut aminos, sesame oil, ginger, and garlic.

Another easy homemade option is to make lettuce wraps instead of using traditional buns or wraps.

Simply fill lettuce leaves with your favorite protein and vegetables, and top with a keto-friendly sauce.

Some other easy keto-friendly Chinese dishes include stir-fried vegetables with tofu or meat, hot and sour soup with shirataki noodles, and egg drop soup.

When making Chinese dishes at home, it’s important to use fresh, natural ingredients to ensure the best flavor and nutritional value.

You can also experiment with different seasonings and spices to create unique flavor combinations.

Don’t be afraid to get creative and try new things – you might just discover your new favorite keto-friendly Chinese dish!


  1. https://realbalanced.com/blog/keto/keto-chinese-food-guide/
  2. https://www.wholesomeyum.com/is-soy-sauce-keto/

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