What Can You Eat at a Chinese Restaurant on Keto?
When you're on a ketogenic (keto) diet, navigating a menu at a Chinese restaurant can be a bit tricky. With many dishes containing rice, noodles, and sugary sauces, it can seem like there aren’t many keto-friendly options. But don’t worry! I've been there and learned a few tricks to help you enjoy Chinese cuisine while staying within your carb limits. In this article, I’ll guide you through the best options to order at a Chinese restaurant while following a keto lifestyle.
1. Start with Soup – Choose Broth-Based Options
One of the easiest and healthiest choices you can make when dining at a Chinese restaurant on keto is opting for a broth-based soup. Popular options like hot and sour soup or egg drop soup are usually low in carbs, especially if you ask for them without any added corn starch or noodles. The hot and sour soup, in particular, offers a flavorful and filling choice without adding too many carbs to your meal. However, make sure to avoid sweet soups such as wonton soup, as these are likely to contain more carbs.
2. Skip the Rice – Go for Vegetables or Protein-Based Dishes
At a traditional Chinese restaurant, rice is a staple, but it’s a big no-no for those on a keto diet due to its high carbohydrate content. Instead of rice, consider ordering a stir-fried vegetable dish, such as stir-fried broccoli, cabbage, or spinach. These vegetables are not only delicious but also very low in carbs and can help fill you up without derailing your diet.
If you’re craving protein, you can always opt for a protein-heavy dish like kung pao chicken, beef with broccoli, or shrimp with garlic sauce. Just make sure the dish is prepared without any added sugary sauces or starch. Many Chinese restaurants will accommodate requests for less sauce or sauce on the side.
3. Stick to Meat or Seafood Dishes
When it comes to meat, Chinese cuisine offers several keto-friendly options. Dishes like Mongolian beef, chicken with black bean sauce, and shrimp with snow peas are great options to consider. Avoid breaded meats such as General Tso’s chicken or sweet and sour pork as they are often coated in sugary batters or sauces. Opt for simple grilled or stir-fried meats and seafood that are naturally low in carbs and high in protein.
4. Ask for Special Modifications
One of the best things about dining at a Chinese restaurant is the ability to request modifications to a dish. If you’re not sure about a specific dish, don’t hesitate to ask the server to hold certain ingredients like cornstarch, sugar, or rice. Some Chinese restaurants are very accommodating and can customize dishes to be keto-friendly by using healthier options or adjusting the sauce to be less sugary.
5. Be Careful with Sauces – Opt for the Right Ones
The sauces used in Chinese cooking can be packed with hidden sugars and starches. For instance, dishes like sweet and sour chicken or orange chicken are not suitable for keto due to their sugar content. Instead, look for dishes that are made with savory sauces such as soy sauce, garlic sauce, or black bean sauce. If you’re unsure, always ask if the sauce can be served on the side or replaced with a lower-carb option.
6. Drink Water or Unsweetened Tea
When you're eating keto, even your beverage choices matter. Stick to water, sparkling water, or unsweetened tea, as most traditional Chinese drinks like sweet tea or soda can quickly add hidden sugars to your meal. A hot cup of green tea is a great way to cleanse your palate and stay hydrated while keeping your carbs in check.
7. Watch Out for Hidden Carbs in Dishes
While most meat and vegetable-based dishes at Chinese restaurants are safe for keto, there are some potential hidden carbs to watch out for. For example, some dishes may be made with a small amount of sugar or cornstarch in the sauce, and stir-fries may be cooked with soy sauce that contains added sugar. Be mindful of these details and consider asking for sauce substitutions if needed. Also, be cautious with dishes that are labeled as “fried” because they often contain batter or breadcrumbs, which are high in carbs.
Conclusion: Enjoying Chinese Food on Keto
Dining at a Chinese restaurant while on a keto diet doesn’t have to be difficult. With a few smart choices and modifications, you can enjoy a delicious, satisfying meal that fits your dietary needs. Focus on protein-rich dishes, stir-fried vegetables, and savory sauces, and don’t be afraid to ask for modifications. The key to staying on track with keto is being aware of the ingredients and making informed choices when ordering.
So, next time you’re at a Chinese restaurant, you can confidently order your favorite dishes, knowing you’re sticking to your keto goals. Happy eating!
