Craving Chinese food but don’t want to derail your keto diet? I feel you. After much tasty research, I uncovered the most deliciously low-carb dishes to order for guilt-free takeout. Get ready to enjoy all the flavors without the carb crash.
This ex-carb addict will show you the light with tips to ‘keto-ify’ any menu. Stay tuned, foodie friends!
KEY TAKEAWAY
Lowest carb Chinese takeout, what to know?
When craving low-carb Chinese takeout, opt for dishes like stir-fried vegetables or steamed seafood, and be mindful of sugary sauces. Balancing flavor and nutrition is key to enjoying a carb-conscious meal from your local Chinese restaurant.
Which Chinese Takeout Dishes Always Fit My Keto Diet?
When it comes to Chinese takeout on a low-carb keto diet, fear not! There are some tasty options worth considering if you pay attention. As someone who has tried various restaurants over the years, here are some dishes I’ve found always fit my macros.
First up is steamed veggies and meat. Pile ’em high with chicken or shrimp. Not only is this simple plate satisfying, it tends to be low in carbs and high in protein. That makes it an easy choice when carb counts are a concern.
Next, beef and broccoli without sauce. This classic combo really shines with the sauce set aside. By skipping the sugar-laden varieties, you significantly cut the carbs while still savoring the bold flavors. I like to request the sauce on the side so I can control how much, if any, gets added.
Szechuan chicken or shrimp packs a punch without packing on the carbs. The peppers and tender meat or seafood simmer in a zesty but light sauce. It satisfies the taste for heat without overdoing the carbs.
One underrated option is egg foo young. This fluffy omelet prepared with various fillings like chicken, veggies or pork hits the spot. As long as toppings are chosen wisely, it makes a satisfying low-carb meal.
The key with any of these dishes is moderation and checking ingredients. Ask about sugar content in sauces or in ingredients like broth. Stick with meats, veggies, eggs and whole foods as the star players. With some menu savvy, Chinese takeout doesn’t have to derail your keto diet and goals. Keep carbs and portions in check to stay on track.
Low-Carb Hacks: How to Keto-fy Any Chinese Menu Item
Folks following a keto diet sometimes think they have to miss out on Chinese food. Not so fast! With a few simple swaps and adjustments, you can enjoy those flavors without ditching your low-carb plans. As someone who has explored the Chinese menu extensively, let me share some tips.
Steamed dishes work better than fried ones. All that oil and breading really drives up the carbs. Opting for steaming keeps the natural taste without extras. Going heavy on veggies is also a smart move since they’re low in carbs and high in fiber.
Sauces can really bump up the numbers too. I always ask for them on the side rather than poured over the whole dish. Then I can control how much extra beef and broccoli gets a splash of oyster sauce, just enough to add flavor without going overboard on sugar.
Thickening agents like cornstarch in egg drop soup or sour soup add carbs too. Look out for hidden sources and go easy on them. Speaking of soup, make sure stock isn’t sweetened.
Cut the carb content by swapping rice and noodles for cauliflower rice or zoodles. The texture hits a similar note without all the starch. Have you ever tried using bean sprouts as a substitute for noodles in dishes like Chow Mein?
These onion filled swaps take Chinese to a whole new delicious level without ditching your diet at a buffet.
The Ultimate Guide to Carb-Counting Chinese Sauces
Folks following a low-carb or keto diet must pay attention to more than just what foods they choose from the Chinese takeout menu. The various sauces can also play a big part in the total carb tally. So let me tell you what I’ve found in my experiments over the years.
Some sauces like soy sauce and garlic sauce tend to contain a lower number of grams of carbs on average. Their small pinch of flavor adds up in taste without majorly affecting your daily intake. Another option is oyster sauce, which works magic on dishes like pork belly and peppers for just a few carbs per portion.
On the flip side, sweet sauces like plum and sweet and sour varieties stack up the sugar grams fast. Just one hefty serving of that sticky-sweet stuff can easily exceed your daily carb limit. I usually steer clear or use just a tiny minute amount for flavor.
Here’s a tip – ask about sauce ingredients and modifications. Can they whip up your order with less cornstarch thickener or no added sugar? Sometimes just tweaking the recipe a tad goes a long way.
Instead of filler foods like white rice that add bulk but not benefits, loading up on low-starch proteins and vegetables provides satisfaction for fewer carbs. Opt for steamed veggies over starchy sides and you stay on track without missing out on Chinese meals. With smart choices and extras, takeout can absolutely fit into a healthy low-carb diet!
Are Hot Pots and Buffets Keto-Friendly? I Put Them to the Test
Going to hot pot restaurants and Chinese buffets is always so much fun. However, staying low-carb or keto-friendly at these meals can seem impossible with all the tempting noodles and rice dishes. But don’t worry, with some strategic planning you can still enjoy these meals without sabotaging your diet.
Let me tell you what I’ve learned from my own experiences. First, opt for plain broths instead of ones mixed with sugary sauces like hoisin or duck sauce (1). Both are packed with sugars that add up fast. Stick with chicken or seafood broths for cleaner flavors.
When selecting ingredients, load up on non-starchy veggies instead of high-carb fillings. Broccoli, mushrooms, bell peppers, mixed veggies are all splendid low-carb swaps for noodles or rice.
Portion control can also be challenging amidst unlimited options. Be mindful of your carb macro and avoid piling your plate high. Instead, consider taking two plates with modest portions to prevent overeating.
Speaking of plates, bring your own low-sugar sauces for added flavor. Things like gluten-free hoisin or homemade kung pao chicken sauce allow customizing dishes to your specific taste and nutrition needs.
On top of dish selection, hot pot restaurants rarely provide nutrition information. This can make carb counting difficult. Some key stats – one cup of white rice contains around 45g net carbs! By contrast, a cup of broccoli has only 3g net carbs.
Sticking to green veggies, seafood, chicken and limiting noodles or rice helps decrease carb intake without sacrificing flavor. With careful choices, you can easily enjoy Chinese buffets and hot pots while staying keto or low-carb. Bon appétit!
I Tried It: The Best and Worst Chinese Places for Low-Carb Takeout
When sticking to a low-carb diet, Chinese food can seem off limits. But did you know with smart choices, you can eat Chinese cuisine while staying low-carb? As an expert in healthy eating, I’m sharing my best finds for low-carb Chinese takeout.
For a low-carb main, grilled protein is your best bet. Opt for dishes with chicken, beef, or shrimp—just don’t pick breaded versions. Research shows grilling produces fewer new carbs than frying.
Dishes like orange chicken and sour chicken can work if made with care. Both can easily exceed 20g carbs per serving if coated in sugary sauces and corn starch. Always ask about ingredients to find cleaner preparations.
Soups also provide protein without the carbs of rice or noodles. Clear broth soups like hot and sour or egg drop soup average 3-5g carbs per cup. That’s versus cream-based soups like corn chowder packing nearly 20g per cup from its corn and coconut milk base. When ordering soup, inquire about starches.
As for veggies, many Chinese sides fit well in a low-carb diet. Broccoli, cabbage, spinach provide fiber and nutrients for only 3-5g net carbs per half cup serving.
But beware “mixed vegetables” containing starchy fillers like carrots or corn. Always scrutinize veggie ingredients to avoid hidden carbs.
With some sleuthing, Chinese cuisine can become low-carb cuisine. With a bit of question-asking you too can indulge your craving while staying on your healthy carb diet. Enjoy!
5 Delicious Chinese Recipes with Fewer than 5g Net Carbs Per Serving
Many believe sticking to a low-carb diet means giving up their favorite Chinese dishes. But as a longtime healthy eating advocate, I’m here to share scrumptious Chinese recipes with fewer than 5g net carbs per serving. You’ll be surprised at the variety of options!
A popular starter is egg drop soup. Made with only chicken broth, eggs and green onions, one cup contains a mere 3g carbs.
It’s comforting and satisfying. Another favorite is stir fried shrimp with mixed vegetables.Bell peppers, broccoli and snow peas pack flavor and nutrients for around 5g net carbs per serving. The array of colors make it pleasing to the eye too!
Beef and broccoli (2) is a classic enjoyed by many. By using a sugar-free sauce, tender beef and broccoli florets result in a dish with net carbs of 4g per serving.
And did you know kung pao chicken can fit a low-carb lifestyle as well? Peanuts, chili peppers and zucchini provide crunch and spice, with chicken as the star at only 3g net carbs for a full plate.
Have you tried cauliflower fried “rice” yet? This healthier twist on takeout grants all the flavors of the real thing. Replacing grainy rice with delicious grated cauliflower allows indulgence with a mere 3g net carbs per meal. These gourmet simulacra prove low-carb eating doesn’t mean missing out on enjoyment.
So whether you fancy noodle soups in the winter or fried rice in the summer, these low-carb Chinese meals have something for everyone. Enjoy authentic taste with added nutrients from non-starchy veggies like green beans.
Or pad dishes with extra steamed broccoli or zucchini for a filling, delicious plate aligned with any healthy carb intake level. Chinese cuisine tastes even better at home when customized to nourish your goals!
Beyond Beef and Broccoli: 3 Unconventional Keto Chinese Combos
Sticking to a keto diet when eating Chinese food can seem difficult. But as someone who loves Chinese cuisine, I’m sharing my best low-carb swaps to make Chinese staples more ketogenic. My favorite unconventional combo is “Beyond Beef and Broccoli.”
Replace beef with plant-based Beyond Meat strips for similar texture and taste. Paired with steamed broccoli, ginger and soy sauce, it provides protein without the carbs. Research shows pea protein helps manage blood sugar too.
“Cauliflower Fried Rice” is another go-to. Swapping rice for cauli-rice drastically cuts carbs. I add chicken or shrimp along with veggies like carrots and peas. Then season with coconut aminos or soy sauce for authentic taste. One cup of this fried “rice” has a mere 5g net carbs versus 54g for white rice! You’ll love the texture.
Lastly, try “Zoodles” Lo Mein, with zucchini noodles replacing regular pasta. I toss thin zoodles with Asian veggies like peppers, mushrooms and snap peas in a light sesame oil and tamari sauce. It’s delicious and satisfying with just 3.5g net carbs per serving compared to regular wheat lo mein at 26g.
With these keto-friendly swaps, Chinese food can still be enjoyed in a low-carb lifestyle. Experiment with meat and veggie combos that work for your carb intake goals.
Remember to limit sauces high in sugar and starch too, like black bean sauce or gravy-like sauces.
Instead try light garlic or hot pepper sauces for maximum flavor with minimal carbs. Now you can indulge your Chinese food cravings guilt-free while staying on your nutritional regimen.
Conclusion
Finding low-carb Chinese takeout options can truly seem impossible at first glance. However, after many years of dedication to my health, I’ve learned that staying on your diet plan while indulging in Chinese cuisine is totally doable! You just need to know a few tips.
First off, focus on protein-rich mains like chicken, shrimp or beef. Look for steamed or grilled preparations and avoid saucy versions.
Then load up on non-starchy veggies like bok choy, broccoli and peppers instead of rice or noodles. Be sure to ask about any hidden carbs in sauces too. With some careful selection of dishes, you can dine at Chinese restaurants (3) without messing with your goals.
But you don’t need to limit enjoyment to just takeout. My favorite Chinese recipes like cauliflower fried “rice” prove homemade options exist as well. With the right swaps like cauli in place of grains, you’ll get all the taste with vastly reduced carbs.
So whether dining in or taking out, prioritizing protein and low-carb ingredients keeps options open. With a little research, low-carb Chinese is totally possible and delicious!
Reference
- https://realbalanced.com/blog/keto/keto-chinese-food-guide/
- https://www.ketoasap.com/chinese-restaurants-low-carb-options/
- https://www.verywellfit.com/low-carb-eating-in-a-chinese-restaurant-2241931
Related Articles
- https://bowlakechinese.com/lowest-carb-chinese-takeout/
- https://bowlakechinese.com/keto-from-chinese-restaurant/
- https://bowlakechinese.com/lowest-carb-chinese-takeout-2/
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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.