Keto-Friendly Chinese Food | Easy Low Carb Options Keto-Friendly Chinese Food – Ketogenic Supplement Reviews

Keto-Friendly Chinese Food
Is There Even Such a Thing?

Keto friendly chinese foods

While the ketogenic diet is a great way to lose weight and keep it off the idea of cutting out carbs almost completely leaves some people less than thrilled. No more pizza? No more footlong subs? No more piles of piping hot spaghetti smothered in sauce? When you think of it that way it can seem as though you’re not just leaving your excess weight behind, you’re also leaving flavor and enjoyment behind too. But such is not the case. The fact is you have a lot of options when it comes to food that is low carb including many varieties of fast food and of course everyone’s favorite, keto Chinese food.

Exploring Keto-Friendly Chinese Food

Chinese food on keto is not something that immediately comes to mind for people on the diet looking for a bit of variety. But we’re here to tell you Chinese food while on keto is one of the real pleasures of the lifestyle and just to drive our point home we’re going to provide you with 3 of our favorite asian low carb meals and follow that up with a short primer on what to look for and look out for next time you make the trek to your favorite Chinese restaurant.

  • Egg Foo Young - Egg Foo Young features bean sprouts, bamboo shoots, sumptuous sliced cabbage, mushrooms, onions and more. Toss in some lean chicken and you have keto-friendly Chinese food worthy of an emperor. Egg Foo Young is not only low carb; it's loaded with protein as well so if you're into bodybuilding on a diet, this is one meal you'll want to keep in mind. The entire dish usually tips the scales at around 12g of carbohydrates and perhaps 50g of protein, depending on how much chicken you get.
Egg Foo Young
Moo Shu Pork
  • Moo Shu Pork - While Moo Shu Pork typically comes with a pancake in tow for lowest carb Chinese food, you'll have to opt out of that particular embellishment and concentrate on all the delectable items included in the main dish. Those would include bok choy, snow peas, bell peppers, shiitake mushrooms, celery and more. Some places will make it with rice wine or sake but you can substitute chicken broth if you like. Moo Shu Pork is a typical northern Chinese stir-fry dish that will really add some zip to your ketogenic diet.
  • Chicken and Broccoli - This is a standard, simple meat and vegetable low carb Chinese dish that will really get the ketones buzzin'. There's plenty of protein here in case you're into exercising while the broccoli is low in carbs and a decent source of fiber as well. You may have to ask if they put sugar or a sugar substitute in the brown sauce. Some do, some don't. In addition, some of the more health-conscious Chinese restaurants will steam the chicken which makes it an even more desirable low carb asian dish.
Chicken Broccoli

Have a Plan for Keto Friendly Chinese Food

Before you head to the Chinese restaurant, you'll need to steel yourself against temptation and/or determine just how strictly you're going to adhere to your diet plan. Some folks plan regular deviations from keto orthodoxy on a weekly or bi-weekly basis. We're not going to encourage anyone to do that but if that sort of thing is part of your routine there probably isn't a better place to have a planned "slip" than in your favorite asian restaurant.

Let’s say on the other hand that you are not one to veer from the straight and narrow and adhere to your diet the way a fish adheres to water. Here are some things you’ll want to keep in mind before you open the red door of the asian restaurant.

Foods You Should Always Avoid 

Here are some typically high carb menu items you’ll want to avoid in your quest for keto Chinese food.

  • Egg rolls
  • Wontons, and that includes deep fried ones
  • Rice. Kind of a no-brainer but it needs to be said anyway
  • Any of the breaded meat dishes (and there are typically quite a few)
  • Chow mein, lo mein, chow fun and other noodles
avoid these foods

Sweet Sauce Are No-nos...

It’s a pretty safe bet to assume that most of the sauces in a typical Chinese restaurant have sugar or a sugar substitute in them. As such you’ll want to give most of them a wide berth in your quest for low carb at the Chinese restaurant. That includes:

sweet sauce
  • Duck sauce
  • Oyster sauce
  • Hoisin sauce
  • Sweet and sour sauce
  • Plum sauce

You may have ordered a dish that normally calls for one of the above problematic condiments but we’d urge you to resist the temptation to give in. If you are unable to resist try and exercise restraint regarding how much you use. Just getting a hint of the flavor is often enough to satisfy the taste buds and may not screw up your no carb Chinese food diet plan.

Hidden Carbs in some Chinese Food

  • Most of the thickened soups and sauces you'll find in a typical asian restaurant got that way via cornstarch. Since a single tablespoon of cornstarch contains about 7g of carbohydrates, you can see how that adds up quickly. Your thick sauce could actually contain more carbs than the entire rest of your meal. A lot of buffet items use thick sauces so you'll want to steer clear of them.
  • Sometimes meat is dusted with cornstarch before it is stir-fried. You may have a hard time detecting the coating, so it's best to ask if they use this method. They might be willing to skip the cornstarch for you if you ask nice.
hidden carbs
  • Other dishes that are not really low carb asian include Lemon Chicken, General Tso's chicken, water chestnuts and sweet and sour dishes of all types. Sometimes even hot and sour soup will have cornstarch in it.

The Bottom Line

For the most part, your safest choices for keto-friendly Chinese food will be things like egg drop soup, anything steamed and stir-fry dishes. Get one of the dishes that utilizes a thin, savory sauce like Moo Goo Gai Pan or curry chicken. Don't forget our three favorites noted above too. They're always one of the good keto Chinese food items.

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