Chinese cuisine is known for its rich flavors, diverse ingredients, and satisfying dishes. However, many traditional Chinese dishes are high in carbohydrates, making them less suitable for those following a ketogenic (keto) diet. Fortunately, with some modifications and careful choices, you can still enjoy delicious Chinese food without compromising your keto lifestyle. This article will guide you through keto-friendly takeout options and provide some easy recipes to make at home.
Understanding the Keto Diet
Before diving into keto-friendly Chinese food options, let’s briefly review the fundamentals of the ketogenic diet. The keto diet is a low-carb, high-fat diet that aims to induce ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates. Typically, keto dieters limit their carb intake to about 20-50 grams per day, consume moderate amounts of protein, and significantly increase their intake of healthy fats.
Keto Challenges with Traditional Chinese Food
Traditional Chinese cuisine often relies on ingredients that are high in carbs, such as rice, noodles, and sugary sauces. Additionally, many dishes use cornstarch as a thickening agent, which can also add to the carb count. However, by making informed choices and requesting specific modifications, you can enjoy a variety of Chinese dishes that fit within your keto diet.
Keto-Friendly Takeout Options
Meat and Seafood Dishes
Stir-Fried Beef and Broccoli: A classic dish that’s naturally low in carbs. Request it without cornstarch and ask for extra vegetables like bell peppers or bok choy.
Kung Pao Chicken: This dish can be made keto-friendly by asking for no sugar and substituting the cornstarch with almond flour or coconut flour. Skip the rice and enjoy it with a side of sautéed spinach or other low-carb vegetables.
Moo Shu Pork: Typically served with pancakes, you can enjoy the filling on its own or wrapped in lettuce leaves for a low-carb alternative.
Szechuan Shrimp: A spicy and flavorful option that can be keto-friendly if you ask for no added sugar and avoid the accompanying rice.
Vegetable Dishes
Bok Choy with Garlic: A simple, nutritious dish that’s naturally low in carbs. Ensure it’s cooked with keto-friendly oils like olive oil or coconut oil.
Stir-Fried Green Beans: A delicious side dish, especially when cooked with garlic and a splash of soy sauce. Check that no sugar or cornstarch is added.
Eggplant with Garlic Sauce: Request the dish without sugar and cornstarch to keep it keto-compliant.
Soups and Starters
Egg Drop Soup: A light, low-carb option. Ensure it’s made without cornstarch and enjoy a comforting start to your meal.
Hot and Sour Soup: This can be keto-friendly if you request no sugar or cornstarch. It’s packed with flavor and a great way to begin your meal.
Steamed Dumplings: While traditional dumplings are made with flour, some restaurants may offer low-carb alternatives using almond flour or coconut flour. Otherwise, you can enjoy the filling alone.
Tips for Ordering Keto-Friendly Chinese Takeout
Customize Your Order: Don’t hesitate to ask for modifications. Most restaurants are accommodating and can prepare dishes without sugar, cornstarch, or high-carb sauces.
Skip the Rice and Noodles: These are significant sources of carbs. Opt for extra vegetables instead or bring your own cauliflower rice from home.
Check the Sauces: Many Chinese dishes rely on sauces that can be high in sugar and carbs. Ask for sauces on the side or inquire about low-carb alternatives.
Choose Grilled, Steamed, or Stir-Fried: These cooking methods are generally lower in carbs compared to breaded and fried options.
See Also: 11 Best Keto Diet Friendly Fast Foods in 2024
Homemade Keto-Friendly Chinese Recipes
Making Chinese food at home allows you to control the ingredients and ensure your meal stays keto-friendly. Here are some simple recipes to get you started.
Keto General Tso’s Chicken
Ingredients:
1 lb chicken breast, cut into bite-sized pieces
2 tbsp coconut flour
2 tbsp almond flour
1/4 cup soy sauce or tamari
2 tbsp rice vinegar
1 tbsp sesame oil
2 cloves garlic, minced
1 inch ginger, grated
1/4 cup chicken broth
1 tbsp swerve or erythritol (optional for sweetness)
1 tsp red pepper flakes (optional for heat)
2 green onions, chopped
Sesame seeds for garnish
Instructions:
In a bowl, mix the chicken pieces with coconut flour and almond flour until evenly coated.
Heat sesame oil in a large skillet over medium heat. Add the chicken and cook until browned and cooked through. Remove and set aside.
In the same skillet, add garlic and ginger and sauté until fragrant.
Add soy sauce, rice vinegar, chicken broth, sweetener, and red pepper flakes. Stir to combine and let it simmer for a few minutes.
Return the chicken to the skillet and toss to coat with the sauce. Cook for an additional 2-3 minutes.
Garnish with green onions and sesame seeds before serving. Enjoy with cauliflower rice or steamed vegetables.
Cauliflower Fried Rice
Ingredients:
1 medium head cauliflower, grated (or 4 cups pre-riced cauliflower)
2 tbsp coconut oil
2 eggs, beaten
1/2 cup onion, finely chopped
1/2 cup peas and carrots (optional, for a slight carb increase)
2 cloves garlic, minced
1 inch ginger, grated
3 tbsp soy sauce or tamari
1 tbsp sesame oil
2 green onions, chopped
Instructions:
Heat coconut oil in a large skillet or wok over medium heat.
Add the beaten eggs and scramble until fully cooked. Remove from the skillet and set aside.
In the same skillet, add onion, garlic, and ginger, and sauté until fragrant and onion is translucent.
Add the cauliflower rice and cook, stirring occasionally, until tender, about 5-7 minutes.
Stir in peas and carrots, if using, and cook for another 2-3 minutes.
Add soy sauce, sesame oil, and cooked eggs. Stir to combine and heat through.
Garnish with green onions and serve hot.
Keto Egg Roll in a Bowl
Ingredients:
1 lb ground pork or chicken
1 tbsp coconut oil
1 small head cabbage, thinly sliced
1 cup shredded carrots (optional for a slight carb increase)
3 cloves garlic, minced
1 inch ginger, grated
3 tbsp soy sauce or tamari
1 tbsp rice vinegar
1 tsp sesame oil
2 green onions, chopped
Sesame seeds for garnish
Instructions:
Heat coconut oil in a large skillet over medium heat. Add ground pork or chicken and cook until browned and cooked through.
Add garlic and ginger, and sauté until fragrant.
Add cabbage and carrots, if using, and cook until vegetables are tender, about 5-7 minutes.
Stir in soy sauce, rice vinegar, and sesame oil. Cook for an additional 2-3 minutes, until well combined.
Garnish with green onions and sesame seeds before serving.
Conclusion
Enjoying Chinese food while following a keto diet is entirely possible with a bit of knowledge and preparation. By choosing dishes wisely, requesting modifications, and making your own keto-friendly versions at home, you can savor the delicious flavors of Chinese cuisine without compromising your dietary goals. Whether you’re ordering takeout or cooking at home, these tips and recipes will help you stay on track and enjoy your meals. Happy eating!
