Keto Friendly Chinese Food
Navigating a Chinese buffet or takeaway menu while on a keto diet might be difficult if you’re attempting to keep to the low carb, high fat keto diet. Looking for keto friendly Chinese food in the deliciousness of this cuisine is quite difficult.
You’ll generally consume 20 to 50 grams of carbohydrates per day if you’re on a ketogenic diet. While reducing carbohydrates is required, you may still consume lots of fats and proteins, as well as non-starchy vegetables. Many people on this diet tend to avoid Chinese restaurants as it’s not that easy trying to spot keto friendly Chinese food.
Fortunately, however, several delicious keto friendly Chinese food dishes are ideal for keto dieters. Foods like chop suey lettuce cups, peking duck, chicken are all keto Chinese food dishes that are equally tasty. Sauces like garlic, vinegar, and peanut sauces are Chinese food keto sauce versions.
On the keto diet, you can consume keto friendly Chinese food dishes. However, there are a few precautions you must take to prevent undermining your success and falling out of ketosis.
There’s no disputing that Chinese cuisine, like many other Asian cuisines, is both tasty and carb-heavy.
Some of the worst offenders are listed here:
Despite the abundance of vegetables, many Chinese recipes contain carbohydrates in the form of noodles and rice, starchy and sweet sauces, or battered and fried meats.
The obvious culprits are easy to spot (and avoid), but carbohydrates concealed in sauces and crunchy coatings are more difficult to avoid. Carbs can be found in even normally keto friendly Chinese food meals like meat and green vegetables.
We crave sugar and starch, which are abundant in Chinese cuisine (for obvious reasons of flavor and texture). Some of the common Chinese dishes that are very high in carbs are:
Roast Duck: The sauce for roast duck is generally sugary.
Brown Sauce: This is a texture and taste enhancer that contains sugar and cornstarch.
Soups: Corn starch is added toward the conclusion of a soup to make it thicker.
Meat: Before cooking, little pieces of meat are frequently covered in cornstarch (a process known as “velveting”). Sugar is a common glazing ingredient.
Sauces: Corn starch is commonly used to thicken sauces, and sugar is added for taste.
Even if you skip the rice, battered pork, or delectable scallion pancakes, it’s tough to keep the carbohydrates low when sugar and starch are included in just about everything from soups to sauces.
The good news is even though most Chinese restaurant menu items appear to be high in carbohydrates and sugars, there are a few keto friendly Chinese food alternatives that are consistently safe.
Keto Food Ordering Tips in a Chinese Restaurant
You’re not being difficult; instead, you’re being meticulous. As you prepare to place your order, keep this phrase in mind. Don’t be shy about inquiring about specific dishes or requesting modifications to your meal. To safeguard your health and stay put on eating keto Chinese food recipes, all you need is the correct information.
Let’s get started:
1. Stay away from the worst offenders
That means no sweet and sour pork, lemon chicken breaded, or anything else. It’s drenched in sugar and coated with cornstarch. Following that, there will be no prawn crackers, roast duck, or orange chicken. You’ll have to build keto friendly Chinese food equivalents at home if you want those (or have a cheat meal).
To stay on track with your Chinese food keto diet plan, restrict or eliminate the following foods commonly provided at Chinese restaurants:
Rice – Whether you consume plain rice or fried rice, rice includes a significant quantity of carbs. But don’t forget that cauliflower rice is available at some of your favorite Chinese eateries which is a keto friendly Chinese food option.
Noodles – Noodles are comparable to rice in terms of carbohydrate content, thus they’re best avoided on a Chinese food Keto diet.
Fried Foods – Fried foods, for the most part, have no place in anyone’s diet, whether they’re following a low-carb or a keto friendly Chinese food diet.
Most Sauces – While not all sauces are diet busters, most sauces and dressings should be served on the side. Sugar is used to sweeten sauces while cornstarch is used to thicken sauces, particularly in Chinese cuisine.
Many sauces are quite sweet, and cornstarch is frequently used to thicken them. So order the finest keto-friendly sauces on the side so you can keep track of how much you consume.
To prevent hidden carbohydrates, make your own keto friendly Chinese food sauces at home. Peanut sauce is simple to prepare using coconut milk, peanut butter, and curry paste, and it has a silky smooth texture that feels decadent.
2. Inquire about the ingredients used in food preparation.
Remember that carbohydrates may hide in the most inconvenient locations. Because many Chinese restaurants cook meals differently, it’s important to ask the proper questions to ensure that your meal isn’t overly carbohydrate-laden and is a keto friendly Chinese food dish.
The following are some good queries or requests to make to your server:
- Is cornstarch used in the egg drop soup?
- Is it possible to stir-fry without cornstarch?
- Is there any extra cornstarch or sugar in the sauces?
- Can steamed veggies be used instead of rice?
- What are the low-carb choices available?
3. Don’t Count on Gluten-Free Alternatives
Gluten-free alternatives aren’t usually keto, and keto Chinese food recipes are surely not one of them. Do you know what gluten-free means? Cornstarch with sugar.
4. Cook At Home Instead Of Going To A Restaurant
If you’re worried about blowing your keto diet by eating Chinese cuisine, consider cooking your keto friendly Chinese food at home. You gain control over what goes into your meals this way, and you won’t have to worry about hidden carbohydrates ruining your diet.
Cauliflower rice, for example, is a great substitute for white, brown, or fried rice. Vegetable noodles may simply be substituted with traditional noodles. Grilling, baking, or steaming lean protein, such as shrimp, fish, chicken breasts, pig, and cattle, without these additions will help you cut down on your cornstarch and MSG intake.
However, here are 6 Chinese meals that are keto-friendly:
Young egg foo
A Chinese omelette packed with vegetables such as cabbage, bean sprouts, and onions is known as egg foo young and is one of the healthiest keto friendly Chinese food options. When dining out, you can also add meats like beef, pig, chicken, or shrimp to your egg foo young.
Because they only include eggs, veggies, and meat fillings, as well as the oil required to cook them, they are usually low in carbohydrates.
Seafood that has been boiled or steamed
Boiled or steamed shrimp, crawfish, or crab legs are frequently served at Chinese buffets. These seafood alternatives are carb-free while still being high in protein. They can help you stay keto at a Chinese buffet when paired with steamed or stir-fried veggies.
Kung pao shrimp
The kung pao shrimp is amazing. Shrimp, bell peppers, chilies, and peanuts make up this spicy concoction. All of these items have a lot of flavor and are keto friendly Chinese food. To keep the carbohydrates down, opt for a light, less gravy-like sauce.
Salmon baked in the oven has a lot of protein and is high in omega-3 fatty acids and B vitamins and hence is a keto friendly Chinese food option. It’s frequently seasoned with Chinese herbs and spices. You’re in for a great treat if you sprinkle some sesame seeds on top.
Before you order, double-check that the restaurant doesn’t use a sweet sauce to coat the fish.
Broccoli and beef
Beef and broccoli is a traditional Chinese takeaway meal consisting of beef and broccoli stir-fried in a mild sauce.
Even though the beef is frequently water-velveted — or marinated in a cornstarch slurry to add carbohydrates while tenderizing the meat — it is still a healthier choice for Chinese takeout than other higher-carb alternatives.
Green beans, sautéed
Sautéed entire green beans are another popular item on Chinese buffets. These may be served with sauce or just sautéed in oil with garlic, depending on the establishment.
Sautéed green beans, along with keto-friendly meats like boiling shrimp or baked salmon, are a simple way to keep keto at a Chinese buffet.
Substitutes of Keto Chinese Food Recipes
Still haven’t figured out how to make keto friendly Chinese food? Other Asian cuisines that could be more tolerable include:
- Keto-friendly Japanese cuisine is a fantastic option. Sashimi with avocado and miso soup on the side is a good choice. Seaweed salad and tamagoyaki should be avoided since they typically include added sugar.
- Another fantastic keto option is Korean barbeque. You may select your meats and veggies to prepare. If you stay away from the sauces, you’ll have little trouble avoiding starch and sugar. You could even be able to eat kimchi if it doesn’t have a lot of sugar added to it!
- Vietnamese cuisine may be made keto-friendly. Choose a beef dish without sauce or pho without rice noodles and additional bean sprouts.