What Can You Eat at a Chinese Restaurant on Keto?
Being on a keto diet doesn't mean you have to miss out on eating out at your favorite Chinese restaurant. As someone who loves Chinese cuisine but also follows a strict keto lifestyle, I've learned how to enjoy delicious meals without breaking my diet. If you're wondering what you can eat at a Chinese restaurant on keto, you're in luck—there are plenty of options that fit into your low-carb, high-fat plan. Here's how I navigate the menu when I go out for Chinese food while keeping my keto diet in check.
1. The Basics of Keto and Chinese Cuisine
First, let’s quickly review the principles of the keto diet. The keto diet is high in fats, moderate in protein, and very low in carbohydrates. The goal is to enter a state called ketosis, where your body burns fat for fuel instead of carbohydrates. This means that traditional Chinese dishes, which often rely on rice, noodles, and sugary sauces, can be a challenge to navigate. However, with the right knowledge, it’s entirely possible to find satisfying keto-friendly options at Chinese restaurants.
1.1 Avoiding Carbs in Chinese Cuisine
When you're on keto, the main foods to avoid are anything with refined carbs. That means rice, noodles, and any dishes that are battered or fried in a way that uses flour. The key is to focus on protein-based dishes and those that feature lots of vegetables—just be mindful of any hidden sugars in sauces. I’ve found that it's important to ask the waiter about how dishes are prepared, especially when it comes to the sauces, as many Chinese sauces can be sweetened with sugar or corn starch.
2. Best Keto-Friendly Options at Chinese Restaurants
Now that we understand the basic principles, let’s look at the best options available at Chinese restaurants for those following a keto diet. I’ve had many great experiences finding dishes that fit my keto plan, and I’m happy to share my favorites with you. These meals are low-carb and full of flavor, so you won’t feel like you're missing out on anything.
2.1 Stir-Fried Vegetables and Protein
One of my go-to keto-friendly choices is stir-fried vegetables with a protein source, such as chicken, beef, or shrimp. These dishes are typically made with a variety of low-carb vegetables like bok choy, mushrooms, bell peppers, and zucchini, which are sautéed in healthy oils like sesame oil. You can ask the chef to skip any rice or noodles and add extra vegetables instead. Just make sure to request that the sauce be served on the side so you can control how much you use, or ask for a low-carb alternative to the usual sweet soy sauce.
2.2 Egg Drop Soup
When I’m in the mood for something warm and comforting, egg drop soup is an excellent choice. This simple yet flavorful soup is made with eggs, broth, and seasonings—without any carbs or added sugar. I love that it’s a light option that still feels satisfying, and it’s perfect as an appetizer or a starter to any meal. Just check with the server to ensure the broth doesn’t contain any added sugar or starch, as some restaurants may add cornstarch to thicken it.
3. Dishes to Avoid When on Keto at Chinese Restaurants
While there are plenty of keto-friendly options at Chinese restaurants, there are also dishes that you should avoid to keep your carb intake low. I’ve made these mistakes in the past, and now I know to steer clear of certain items that might seem harmless but are packed with hidden carbs. Here’s what to watch out for.
3.1 Rice and Noodles
Rice and noodles are staples of Chinese cuisine, but they are off-limits on keto due to their high carb content. Whether it’s fried rice, steamed rice, or lo mein, all these dishes contain way too many carbs to fit into a keto diet. I used to love getting fried rice with my meals, but I’ve learned to substitute it with extra stir-fried veggies or protein. The good news is that most restaurants are happy to accommodate this request, so don't hesitate to ask for a low-carb substitute.
3.2 Sweet and Sour Sauces
Sweet and sour sauce is a classic, but unfortunately, it’s not keto-friendly. It’s typically made with sugar, ketchup, and sometimes cornstarch, which can quickly add up in carbs. If you love the flavor, try asking for a small amount of sauce on the side or request a sugar-free version. I’ve also discovered that many Chinese restaurants offer alternatives like garlic or ginger sauce, which tend to be much lower in carbs.
4. How to Customize Your Chinese Meal for Keto
One of the best things about Chinese restaurants is that they are highly customizable. I’ve found that by being open with the restaurant staff about my dietary preferences, I can create a meal that fits perfectly into my keto lifestyle. If you’re unsure about whether a dish is keto-friendly, don’t hesitate to ask about the ingredients or preparation methods. Most servers are willing to make adjustments, like replacing rice with extra vegetables or modifying the sauce to be less sugary.
4.1 Ask for No Rice or Noodles
If you’re ordering a dish that typically comes with rice or noodles, simply ask for it to be served without. I’ve done this many times, and it’s never been an issue. Instead of the carb-heavy sides, I usually ask for extra vegetables or even a side of steamed bok choy or broccoli. It’s a great way to enjoy a filling meal without the carbs.
4.2 Request Sauces on the Side
Chinese sauces can often contain hidden sugars or starches that will kick you out of ketosis. To avoid this, I always request that my sauces be served on the side. This way, I can control how much I use. If you prefer a more flavorful meal, you can even ask for a sugar-free sauce or a sauce made with lower-carb ingredients.
5. Special Keto-Friendly Chinese Dishes to Try
Over the years, I’ve found several keto-friendly dishes that are perfect for anyone on a low-carb diet. Here are a few of my favorites that I’ve enjoyed at Chinese restaurants. These dishes are flavorful, satisfying, and fit perfectly into a keto lifestyle.
5.1 Kung Pao Chicken (Without Rice)
Kung Pao chicken is a delicious dish that typically includes chicken, peanuts, and vegetables stir-fried in a flavorful sauce. To make it keto-friendly, simply ask for it without the rice. I personally enjoy the mix of savory flavors, and the peanuts add a nice crunch without too many carbs.
5.2 Lemon Chicken
Lemon chicken is another great option for keto dieters. The tangy, citrusy flavor of the sauce is refreshing, and the chicken is a great protein source. Just ask for the sauce to be served on the side to avoid any hidden sugars, and enjoy the dish with extra vegetables instead of rice.
