Keto diet in Chinese restaurants: what to order?

Although this type of Asian diet is loaded with vegetables, many Chinese dishes are usually prepared with noodles and rice, sauces with starch and sugar, or battered and fried meats that can contain carbohydrates. These foods are difficult to include on a ketogenic diet, as it involves restricting carbohydrate intake to no more than 50 grams of total carbohydrates or 25 grams of net carbohydrates, which is total carbohydrates minus fiber, per day.

Luckily, there are several Chinese dishes that are ideal for everyone on the keto diet. You can also try preparing these dishes at home, which will give more control over the ingredients used and the final carb count.

Chinese dishes of animal origin

Chinese restaurants base most of their diet on greens and vegetables, but they also have animal protein sources. Whether you eat fish or meat on the keto diet, you can find these options on any Chinese menu:

• Beef and broccoli. This is a classic Chinese takeout dish made by sautéing beef and broccoli in a light sauce. Although this meat is usually velvety with water, or marinated in a cornstarch mixture that adds carbohydrates while tenderizing the meat, it is still a better Chinese food option than other high-carbohydrate options.
• Boiled or steamed seafood . Chinese buffets typically include boiled or steamed prawns, crabs, or crab legs. These seafood options are completely carbohydrate-free and high in protein. Combined with steamed or sautéed vegetables, they can help you maintain your ketosis level.
• Mu Shu meat . Moo shu pork is a stir-fry dish that includes sliced pork, scrambled eggs, and vegetables, usually cabbage and mushrooms, in a light sauce. It is usually served with rice, which can be easily avoided or replaced if you are on a keto diet.
• Chicken and broccoli. Like beef and broccoli, chicken and broccoli are made with sautéed broccoli and pieces of chicken boiled in water. In some restaurants, the plate may include additional vegetables such as carrots and onions. Although chicken and broccoli from a restaurant may contain carbohydrates in the sauce, it is a better option than dishes that contain breaded meats or sugary sauces.
• Chop suey . Chop suey is similar to moo shu pork in that it features meat, eggs, and vegetables sautéed in a light sauce. It is usually made with chicken and served over rice, but it can also be served over noodles. When ordering in a restaurant, it is recommended to avoid rice and noodles, and add vegetables if possible.

Vegetarian Chinese dishes for keto diet

Also, for those who prefer more vegetable alternatives and with some presence of eggs, there are ideal Chinese dishes for this:

• Foo young eggs . This is a Chinese omelette filled with vegetables like cabbage, bean sprouts, and onions. You can also add meats like beef, pork, chicken or shrimp when you go out to dinner. They are generally low in carbohydrates because they contain only eggs, vegetables, and meat fillings, as well as the oil used to fry them.
• Sauteed mushrooms . In most Chinese restaurants, we are likely to find a plate of mushrooms sautéed with mushrooms whole or cut in half in a tasty brown sauce. Mushrooms are low in calories and carbohydrates, making them a perfect addition to a keto meal.
• Steamed vegetables . In traditional Chinese cuisine, steaming is a common cooking method. The most common examples are steamed meatballs and steamed vegetables. Try steamed vegetables like bok choy or Chinese broccoli, with oil, salt and pepper to add a simple, low carb content to Chinese food.
• Sweet and sour soup. Like egg soup, it starts with a broth and egg base. It can also contain bamboo shoots, various mushrooms, tofu, vinegar, and spices. As the name suggests, it is spicy and bitter. Restaurant versions are likely to be thickened with carbohydrate-containing cornstarch, but we can avoid this by preparing the dish at home.