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How To Eat Chinese Food On Keto

How To Eat Chinese Food On Keto

Chinese food is an incredibly tasty meal that almost everyone loves to splurge on. However, most of us know Chinese meals to be pretty unhealthy and not diet-friendly. This doesn’t have to be the reality, though. Finding foods and meals that are Keto-friendly isn’t necessarily easy, but finding low-carb options for your Keto diet can be done. Chinese food and recipes usually consist of a lot of fried chicken, rice, sauce, and some other recipes that can be high in carbs and that makes it tough to be Keto diet-friendly {1}. However, if you look at the recipes and limit the right types of foods, you can most certainly enjoy delicious Chinese food on a low-carb Keto diet.

The Keto diet is all about limiting your carb intake and finding recipes that are friendly to your new Keto lifestyle {2}. Once you establish this routine and gain an understanding of what you are able to eat and what you aren’t, the Keto diet isn’t all that difficult. However, when you want to enjoy things like Chinese food, you can struggle to find recipes that still enable you to stay in ketosis. Ketosis is the process that your body enters when you limit carb intake so that your body needs to burn fats instead of carbs. When your body burns fats instead of carbs, you lose weight and produce things called ketones, which are also a great source of energy and are used to treat a variety of neurological disorders and other issues that affect the health and function of the brain.

So how do you enjoy Chinese food on Keto and still stay in ketosis? The short answer is: it takes a bit of work and knowledge. We’re going to give you the tips, tricks, and education that you need to enjoy Chinese food on a low-carb Keto diet and also show you some great recipes along the way!


Is Chinese Food Keto Friendly?

chinese food

As with all foods—it depends. Chinese food and recipes often contain a lot of fried chicken, protein, sauce, rice, noodles, and other high-carb foods that aren’t very good for a Keto diet {1}. These foods can often also contain high amounts of cornstarch which is never good for a Keto diet—or for any diet, really. Eating Chinese food means that you are either ordering it from a Chinese restaurant or making your own Chinese food recipes at home. Either of these can be difficult on a Keto diet that stresses reduced carb consumption if you don’t know what you are doing. Eating Chinese food on a low-carb Keto diet requires intricate knowledge of the ingredients and extra care when ordering food or preparing recipes. Luckily for you, we’ve done hours of research into the topics and know the ins and outs of ordering or preparing Chinese food on a Keto diet.

To eat Chinese on a Keto diet, you’ll have to do a bit of work and make sure that what you are putting into your body isn’t going to damage your Keto diet or chance at ketosis. This is the life of a Ketogenic dieter, so you should probably get used to it and get some practice by ordering some Keto-friendly Chinese food. As with eating anything on Keto, just make sure that you know what’s in the ingredients and what the carb content is. Try to eliminate anything that is high in carbs and try to include ingredients in recipes that are high in protein or fats.

So, the answer is that Chinese food can be Keto-friendly, if done correctly. This is true for any type of food. There are definitely options out there for Chinese food for those on a low-carb Keto diet.

What Chinese Food Is Low In Carbs?

chinese food keto

There are several Chinese food options for a Ketogenic low-carb diet. Unfortunately, you’ll have to steer away from some of the favorite recipes that include fried chicken and rice. These recipes will have a lot of carbs that make it near impossible to include these recipes into a low-carb Keto diet {1}. They also tend to have sauce that has a lot of carbs or sugar that will really damage a low-carb Keto diet. The flip side is that there are some great Chinese food recipes that you can order or make at home that are low-carb and fit great into a Keto diet. You might also be able to discover some recipes that you’ve never tried when making or ordering Chinese food before, so the experience can be educational as well as healthy.

Here are some of the best categories of Chinese food that are low in carbs and can be fit into a Keto diet.

Clear Soups

Eating clear soups is one of the best ways that you can eat low-carb on a Keto diet and still enjoy Chinese food. These soup recipes are low in carbs and are perfect to enjoy as a substitute for the typically fried and carb-rich chicken and rice foods that you’ll find on a Chinese menu. One thing to watch out for when ordering Chinese clear soups is whether they are prepared with corn starch. Corn starch is a common ingredient in Chinese soup recipes and they add a lot of carb content to the soup. On a Keto diet, you want to limit carb intake as much as possible so you should always ask if the soup is prepared with corn starch. If it is, you should find out which soups are not prepared with corn starch and order those instead.

Stir Fried Food

Not everyone likes soups when ordering Chinese food, but almost everyone loves stir-fried food! Stir fry is really tasty and can be totally friendly to a Keto diet in which you are trying to limit your carb intake. Stir fried food is typically based on lean beef, chicken, shrimp, or a combination of those that includes mushrooms. Any of these proteins are fine and are Keto diet friendly. When ordering stir fried food, you should be excluding noodles and rice. As we know, noodles and rice are bad choices for Keto as they are high in carb content and not ideal for a low-carb diet. You should also skip the sauce on these recipes and instead ask for a small amount on the side. Sauces are typically high in sugar and carbs as they almost always have cornstarch in them.

Grilled Meat

It’s great to include protein in your Keto diet because it often has a low carb content and boosts your protein and fat intake. However, this doesn’t extend to every meat. You should avoid beef, chicken, or shrimp that is breaded or fried at all costs. You want to exclusively eat grilled meat in your Chinese food. Grilled meat gives you all the benefits of low-carb protein without all the carbs and other unhealthy stuff that can damage your Keto diet. If you can’t find any grilled meat on the menu or in your recipes, try looking for steamed dishes that also don’t include sauce, rice, noodles, or other ingredients that boost carb intake.

Egg Foo Young-Style Recipes

Egg Foo Young is a lesser known dish that is very Keto-friendly. It consists of vegetables, eggs, small pieces of meat like chicken or beef, and other low-carb ingredients that are all mixed together into a pancake-like final product. It excludes fried chicken and other foods that have a high carb content. These recipes often come with a sauce that is somewhat high in carbs and cornstarch. For added benefit, skip this sauce and eat the dish plain.

All these recipes can be eaten on Keto with some adjustments. The Keto diet is all about adapting your eating habits and that doesn’t change with Chinese food. Chinese food is delicious and popular but can be very bad for a low-carb Keto diet. You need to make sure you understand what foods have a low carb content and which ones are high in carbs so that you can exclude some ingredients from your favorite Chinese recipes.

Keto Chinese Meals At Home – Recipe Ideas

There are tons of benefits of eating Chinese food at home while on Keto instead of ordering these recipes from a Chinese restaurant. First off- it’s more fun! Keto is made a little bit more fun when you can learn new recipes and hone your cooking skills while preparing your favorite or new Chinese food recipes. This can be a really fun and educational opportunity and you should consider yourself lucky that your Keto diet has aimed you in that direction.

Second, it can be a lot cheaper. Ordering Chinese food takeout can be expensive, especially with all the modifications you’ll need to make while on a Keto diet and trying to keep extra carbs out of your recipes. By preparing at home, you’ll be able to purchase ingredients that will last you a long time and give you many meals instead of just a one-time thing. This is more cost-effective and will save you a lot of money, especially if you find yourself eating Chinese food pretty often. Another benefit of this is that you can meal prep your Chinese food recipes that you make to plan out your low-carb meals throughout the week. Meal prep is an awesome practice that should be utilized by all on the Keto diet. It helps keep carb content low and ensures that you won’t be always scrambling to find something to eat that is low-carb and Keto-friendly.

The final benefit is that it’s much easier to customize your Chinese food at home. By making your own recipes, you decide what goes in and what doesn’t. When you’re ordering Chinese food, you must ask and trust that they aren’t going to include unhealthy, high-carb items like fried chicken, rice, noodles, and high-carb sauce. You can include ingredients that are low-carb and you like rather than having to stick to a rigid menu and rely on the Chinese food restaurant to make your desired alterations.

The thing that can be tricky about eating low-carb Chinese food at home is that you may struggle to find recipes. Finding good recipes that you can easily customize is really the key to your success for eating Chinese food on a Keto diet. This is going to determine how much you enjoy your homemade Chinese food and how beneficial it is to your Keto diet as well.

Recipe Ideas

chinese keto recipes

We’ve prepared some great recipes ideas for you to enjoy Chinese food at home with on a Keto diet. Here are 6 recipes that you can make at home on a Keto diet that limit your carb intake and also enjoy the process of cooking the Chinese food recipes. You won’t find any high carb sauce, fried chicken, rice, or noodles in these recipes.

1. Egg Drop Soup

Egg drop soup is a really easy Keto Chinese food recipe and contains ingredients that are low in carbs and great for a Keto diet. The two staple ingredients of this dish are chicken broth and eggs. The rest is highly customizable and you can include what you see fit.

2. Stir Fried Beef With Broccoli

This is a timeless dish and fan favorite. Everyone loves a good stir fry. With a few modifications, it can be an awesome dish that has a low carb content and lots of value for a Keto diet. The main ingredients in these recipes are steak sirloin and broccoli. You can also include seasoning as you see fit. This dish is low in carbs and helps you meet your macro goals as well by being a great source of protein and even fats if you get the right cut of meat.

3. Braised Pork Belly

This recipe can be made in a variety of ways. Generally, you want to keep it simple to avoid confusion when tracking Macros. It’s a great source of protein, fat, and vitamin B12. It’s also a recipe that many haven’t ever had, so you are sure to learn something new in cooking this dish.

4. Faux Fried Rice

This is a vegetarian rice that is made from cauliflower to be Keto friendly. Instead of high carb traditional fried rice, try this out! Many people love the texture of fried rice and admittedly, it goes great with Chinese food. However, regular fried rice is high in carb content and can really mess your Keto diet up. Try this out and save the carbs while also enjoying rice!

5. Zucchini Chow Mein

This is a great low-carb substitute for noodles on the Keto diet. Many people love the stir-fried noodles that come with a lot of Chinese food, but it’s way too high in carbs to be properly enjoyed on a low-carb Keto diet. Instead, try this Zucchini Chow Mein that has a low carb content and pairs perfectly with a lot of Chinese food to make a Keto-friendly Chinese dish. Substitute this for traditional noodles in your homemade Chinese recipes.

6. Spicy Chicken Wings

Use Chinese five spice on your Chicken wings and bake them instead of frying them and you’ve got a Keto-friendly, low carb, and affordable Chinese dish. Among all the recipes, this is probably the easiest one to make and incredibly cheap. Chinese five spice is also known to have various health benefits.


These Chinese food recipes are a great start. It should also be noted that there aren’t a lot of recipes here that contain a sauce. This is because most sauces that are found in Chinese dishes or otherwise are high in carbs and unfortunately should be avoided on a low-carb Keto diet. You can branch out from here and explore more Chinese Keto dishes and recipes. Be sure to always be aware of what ingredients are in the recipes and avoid anything fried like chicken or rice. Meat that isn’t fried is a great substitute and can boost your protein and fat while keeping carb content way down.

How To Order Keto Chinese Food

Ordering Chinese food can be a little tricky because of the nutritional information {1}, so we organized a list of helpful tips that you can use while ordering from a Chinese food restaurant and keep the carb content low to be friendly to your Keto diet.

1. Stay Away From Fried Foods

This is going to include fried chicken, rice, wontons, rangoons, eggrolls, and things like that. These items are going to be very high in carbs and really endanger your Keto diet.

2. Substitute. A lot!

You should utilize substitutions to make a dish that is more Keto friendly and has less carbs. You can take out things like rice and other ingredients to make the dish much more friendly to your Keto diet. With Chinese food, this can sometimes be difficult so be sure to ask lots of questions and know what’s in the recipes that you are ordering.

3. Skip The Sauce

Most sauces are high in cornstarch and have a lot of carbs. You should skip the sauce for a better, lower carb experience.

4. Know What’s In The Recipes!

Your greatest tool is research. You should know what’s in the recipes that you are ordering when you order Chinese food so that you can more easily customize those dishes to meet your needs. Knowing the nutritional value of each ingredient is extremely helpful.


Ordering Chinese food on a low carb Keto diet can be more difficult than making it from home because of the mystery involved, but if you do your due diligence and the place you are ordering from has some Keto options, you can definitely enjoy Chinese food that is ordered out.

Can You Have Soy Sauce On The Keto Diet?

Soy Sauce can be fit into a Keto diet, but make sure you still monitor the nutritional facts of the soy sauce that you buy. Some brands can have a higher carb content than others. Obviously for a Keto diet, you want to buy soy sauce for your Chinese food that is low in carb content. Soy sauce is about 1 carb for each tablespoon so use it sparingly.


Eating Chinese food on a low-carb Keto diet can be slightly tricky and difficult to navigate, but it can certainly be done. You can enjoy tasty Chinese food recipes from home or order it out as long as you have done your research, skip the sauce, exclude fried rice and chicken, and always know what you are ordering.




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