Craving Chinese takeout but worried about your keto goals? You’re not alone. Many of us love the rich flavors of Chinese cuisine but fear the hidden carbs lurking in sauces and sides. The good news? With a little know-how, you can enjoy delicious Chinese dishes without breaking ketosis. Let’s dive into the world of keto-friendly Chinese food and uncover the best options for your next meal

Table of Contents

1. Understanding the Keto Diet

The ketogenic (keto) diet is a low-carb, high-fat eating plan designed to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Typically, this means consuming less than 50 grams of carbs per day. The focus is on healthy fats, moderate protein, and minimal carbs.​

2. Common High-Carb Chinese Dishes to Avoid

While Chinese cuisine offers a variety of flavors, some dishes are carb-heavy and best avoided on a keto diet:​

• Fried Rice: Loaded with rice and often sweet sauces.

• Lo Mein and Chow Mein: Noodle-based dishes high in carbs.

• Sweet and Sour Chicken: Breaded meat with sugary sauce.

• General Tso’s Chicken: Deep-fried and coated in sweet sauce.

• Egg Rolls and Spring Rolls: Wrapped in carb-rich dough

3. Top Keto-Friendly Chinese Dishes

Fortunately, there are plenty of Chinese dishes that can fit into a keto lifestyle

• Egg Foo Young: A Chinese omelet with vegetables and meat.

• Beef with Broccoli: Opt for light sauce or sauce on the side.

• Moo Shu Pork: Skip the pancakes; enjoy the stir-fried pork and veggies.

• Kung Pao Chicken: Request less sauce and no added sugar.

• Steamed Fish or Seafood: Avoid sauces; enjoy with steamed veggies.​

4. Keto-Friendly Proteins in Chinese Cuisine

Protein is a key component of the keto diet. Chinese cuisine offers several protein-rich options:​

• Chicken: Grilled, steamed, or stir-fried without breading.

• Beef: Choose lean cuts; avoid sugary marinades.

• Pork: Opt for roasted or stir-fried versions.

• Shrimp and Other Seafood: Steamed or sautéed without sauces.

• Tofu: A vegetarian option; ensure it’s not deep-fried.​

5. Low-Carb Vegetables in Chinese Dishes

Vegetables add fiber and nutrients. Choose these low-carb options:​

• Bok Choy: Mild flavor; great in stir-fries.

• Broccoli: Common in many dishes; low in carbs.

• Mushrooms: Add umami flavor; low-carb.

• Snow Peas: Use sparingly; slightly higher in carbs.

• Cabbage: Versatile and keto-friendly.​

6. Sauces and Condiments: What to Choose and Avoid

Sauces can be hidden sources of carbs. Here’s a quick guide

• Soy Sauce: Low in carbs; use in moderation.

• Oyster Sauce: Contains sugar; use sparingly.

• Hoisin Sauce: High in sugar; best avoided.

• Black Bean Sauce: Moderate carbs; use cautiously.

• Chili Oil: Low in carbs; adds heat and flavor.

7. Tips for Ordering Keto at Chinese Restaurants

Dining out? Keep these tips in mind:​

• Customize Your Order: Ask for dishes without sauce or with sauce on the side.

• Avoid Breaded Items: Choose grilled or steamed proteins.

• Skip the Rice and Noodles: Request extra vegetables instead.

• Watch Portion Sizes: Share dishes or take leftovers home.

• Communicate Clearly: Don’t hesitate to ask about ingredients.