What Can I Order From a Chinese Restaurant on Keto?
As someone who enjoys Chinese food but follows a keto diet, I’ve often found myself wondering what I can safely order without derailing my low-carb lifestyle. The good news is that it’s definitely possible to enjoy a meal from a Chinese restaurant while sticking to keto. Over the years, I’ve learned some clever tips for navigating a Chinese menu and making the best choices for my health and taste buds. In this article, I’m going to share my experiences and help you figure out what keto-friendly dishes to order the next time you find yourself craving Chinese food.
1. The Basics of Keto-Friendly Chinese Food
Before diving into specific dishes, it's essential to understand the principles of the keto diet. The ketogenic diet is a low-carb, high-fat diet designed to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This means avoiding foods that are high in carbs, such as rice, noodles, and sugary sauces. While Chinese food is often known for its rice and noodles, there are still plenty of delicious options that fit perfectly within the confines of the keto diet. The trick is to focus on meat, vegetables, and sauces that are low in sugar and carbs.
1.1 What to Avoid
When ordering from a Chinese restaurant on keto, it's crucial to avoid a few common items that are carb-heavy. For instance, most traditional fried rice, lo mein noodles, and sweet and sour dishes contain high amounts of sugar and starch. These should be skipped entirely if you’re trying to stay within the keto guidelines. Instead, opt for grilled, stir-fried, or steamed dishes that focus on protein and vegetables.
2. The Best Keto-Friendly Dishes to Order at a Chinese Restaurant
Now that we’ve covered what to avoid, let’s talk about what you can enjoy when dining at a Chinese restaurant while on the keto diet. There are several delicious options that won’t break your carb bank and still let you indulge in your favorite flavors.
2.1 Steamed or Stir-Fried Meat Dishes
One of the best keto-friendly options at any Chinese restaurant is a simple stir-fry or steamed meat dish. Look for protein-rich dishes like beef, chicken, or shrimp stir-fried with vegetables such as bell peppers, broccoli, zucchini, and mushrooms. These dishes are typically low in carbs and can be prepared with a variety of healthy oils like sesame or coconut oil. Avoid ordering any dishes with heavy sauces unless you can verify that the sauce is low in sugar.
2.2 Egg Foo Young
Egg Foo Young is a classic Chinese dish that’s not only keto-friendly but also delicious and satisfying. This dish consists of omelets filled with vegetables, meat (usually chicken, shrimp, or pork), and sometimes mushrooms, all cooked in a light sauce. Since the primary ingredients are eggs and vegetables, Egg Foo Young is a great low-carb option. Just be cautious about the sauce—ask for it on the side or opt for a lighter version of the sauce to keep things keto-friendly.
2.3 Hot and Sour Soup
If you’re in the mood for soup, Hot and Sour Soup is another fantastic option. This soup typically contains a combination of mushrooms, tofu, and sometimes meat, with a rich broth that’s both spicy and tangy. The soup is usually low in carbs, making it a great starter for a keto meal. However, like any soup, you should avoid the sweetened versions or any thickening agents (like cornstarch) that can add hidden carbs. It's always a good idea to ask the restaurant if the soup contains any flour or cornstarch to ensure it's keto-friendly.
3. Sauces: What to Look Out For
One of the trickiest parts of eating Chinese food on keto is the sauces. Many sauces—especially ones like sweet and sour or teriyaki—are packed with sugar, which can quickly throw you off track. That being said, there are a few sauces that are safer for keto dieters. Soy sauce, for example, is low in carbs, though it should be used sparingly due to its high sodium content. Another good choice is hoisin sauce, but it’s best to ask for it on the side so you can control the amount you use. If you’re not sure about a particular sauce, always ask your server if they can make the dish with a lighter or sugar-free version.
3.1 Using Sauces Sparingly
Even though soy sauce and other low-carb options are available, I’ve found that it’s often best to ask for the sauce on the side. This allows you to control the amount of sauce that goes on your dish and ensures you don’t consume too many carbs. Another great option is to ask if the restaurant offers any sugar-free or specially-made sauces to cater to dietary restrictions. These can be a great alternative for making your meal even more keto-friendly.
4. Low-Carb Side Dishes
While rice and noodles are staples of Chinese cuisine, there are still some great low-carb alternatives you can enjoy. One of my favorite keto-friendly side dishes to order is sautéed or steamed vegetables. Many Chinese restaurants offer stir-fried veggies as a side dish, and they’re an excellent low-carb choice. Opt for leafy greens like spinach or bok choy, which are not only low in carbs but also packed with nutrients. Another great side is a simple cucumber salad with a light dressing—refreshing and low in carbs!
4.1 Substitute Rice with Cauliflower Rice
Cauliflower rice has become a popular low-carb substitute for regular rice, and many Chinese restaurants are catching on to this trend. If you’re craving rice with your meal, ask if they offer cauliflower rice as an option. I’ve found that it pairs well with stir-fry dishes and adds a satisfying texture without the carbs. Some restaurants may not have cauliflower rice on the menu, but it’s always worth asking, as they may be willing to prepare it for you if you request it.
5. Special Requests: Making Your Meal More Keto-Friendly
Many Chinese restaurants are happy to accommodate special dietary needs, so don’t hesitate to make specific requests when placing your order. Ask for dishes to be made without sugar or cornstarch, or request that the meal be steamed instead of fried. You can also inquire about any low-carb options that may not be on the standard menu. I’ve always had success by explaining my keto diet restrictions and asking for modifications. In most cases, the restaurant staff is more than happy to assist in making your meal suitable for your dietary needs.
5.1 Ask for Customization
If you find a dish you like but it includes high-carb ingredients (like rice or noodles), ask if the chef can replace them with vegetables or a protein of your choice. Customization is key when ordering from a Chinese restaurant on keto, and many places will be happy to work with you to ensure that your meal fits your dietary preferences.
