Keto Chinese foods

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Keto Chinese foods
Keto-friendly beef with broccoli
can be prepared
without sugar or cornstarch.
File:Cuisine ( in China) 11.jpg
Chinese cuisine includes
many dishes that can be
adapted for a ketogenic diet.
Egg drop soup is often easy
to adapt for a keto meal plan.

Keto Chinese foods are Chinese foods and Chinese-inspired dishes adapted to fit a ketogenic diet, a low-carbohydrate, moderate-protein, and higher-fat eating pattern. Traditional Chinese cuisine includes many keto-friendly ingredients such as pork, chicken, beef, duck, fish, shrimp, eggs, tofu, bok choy, Chinese broccoli, cabbage, mushroom, seaweed, ginger, garlic, scallion, sesame oil, and soy sauce. However, many common Chinese staples, including rice, noodles, dumplings, wontons, spring rolls, sweet sauces, and cornstarch-thickened gravies, are high in carbohydrates and usually need to be avoided or modified on a strict keto diet.

Overview[edit]

Chinese cuisine is known for its regional diversity, including Cantonese cuisine, Sichuan cuisine, Hunan cuisine, Shandong cuisine, Jiangsu cuisine, Fujian cuisine, Zhejiang cuisine, and Anhui cuisine. Many Chinese dishes are naturally rich in protein, vegetables, seafood, and savory seasonings, making them adaptable for low-carbohydrate and ketogenic eating.

The main challenge for keto Chinese meals is avoiding high-carbohydrate staples such as white rice, fried rice, lo mein, chow mein, rice noodles, wheat noodles, baozi, mantou, dumplings, wontons, and sweetened sauces. These can be replaced with cauliflower rice, shirataki noodles, zucchini noodles, shredded cabbage, bok choy, bean sprouts in moderate amounts, or extra low-carb vegetables.

A keto-friendly Chinese meal usually includes:

Keto principles in Chinese cooking[edit]

To make Chinese dishes keto-friendly, the main goal is to reduce net carbohydrates while preserving flavor and texture.

Important principles include:

Common keto-friendly Chinese ingredients[edit]

Meats and poultry[edit]

Many Chinese meat dishes can be keto-friendly when they are not breaded, battered, or coated in sweet sauce.

Good options include:

Fish and seafood[edit]

Fish and seafood are common in many regions of China and are generally very suitable for keto.

Good options include:

Avoid seafood dishes that are breaded, battered, or served in sweet sauces.

Eggs and tofu[edit]

Eggs and tofu are useful keto-friendly Chinese ingredients.

Examples include:

Although tofu is lower in carbohydrates than many plant foods, portion size should still be considered for strict keto plans.

Low-carbohydrate vegetables[edit]

Keto Chinese meals often use non-starchy vegetables.

Good choices include:

Fats, oils, and flavorings[edit]

Keto Chinese cooking can use flavorful fats and seasonings.

Good options include:

Chinese foods to avoid or limit on keto[edit]

Many traditional and restaurant-style Chinese foods are high in carbohydrates.

Avoid or limit:

Keto Chinese substitutions[edit]

Keto substitutions for Chinese foods
Traditional ingredient or dish Keto-friendly substitute
White rice Cauliflower rice
Fried rice Cauliflower fried rice with egg, scallion, and sesame oil
Lo mein Shirataki noodles, zucchini noodles, or cabbage noodles
Wonton wrapper Wonton-style soup without wrappers, or cabbage-wrapped filling
Dumpling wrapper Lettuce wrap, cabbage wrap, or meatball filling without wrapper
Cornstarch Xanthan gum, reduced sauce, or no thickener
Hoisin sauce Sugar-free hoisin-style sauce made with soy sauce, sesame paste, vinegar, garlic, and keto sweetener
Sweet-and-sour sauce Rice vinegar, soy sauce, ginger, garlic, chili, and keto sweetener
Orange chicken Grilled or stir-fried chicken with orange zest, soy sauce, ginger, garlic, and no sugar
Egg roll Egg roll in a bowl with cabbage, pork, ginger, garlic, and sesame oil

Keto Chinese breakfast options[edit]

Although many people associate Chinese cuisine with lunch and dinner, there are several Chinese-inspired keto breakfast options.

Egg drop soup breakfast bowl[edit]

Egg drop soup can be made with chicken broth, beaten eggs, ginger, scallion, white pepper, and a small amount of sesame oil. To keep it keto, avoid cornstarch.

Optional additions include:

Chinese steamed eggs[edit]

Chinese steamed eggs are soft, custard-like eggs steamed with water or broth. They can be topped with soy sauce, sesame oil, and scallion.

Keto additions include:

Tea eggs[edit]

Tea eggs are boiled eggs simmered with tea, soy sauce, star anise, cinnamon, and spices. They are naturally low in carbohydrates when no sugar is added.

Keto congee alternative[edit]

Traditional congee is made from rice and is high in carbohydrates. A keto version may use finely chopped cauliflower, chicken broth, ginger, egg, and shredded chicken.

Breakfast menu ideas[edit]

Keto Chinese lunch options[edit]

Lunch can be built around stir-fries, soups, lettuce wraps, and cauliflower rice bowls.

Beef and broccoli[edit]

Beef and broccoli can be keto-friendly when prepared without sugar and without cornstarch. Use sliced beef, broccoli, garlic, ginger, soy sauce, sesame oil, and a small amount of xanthan gum if thickening is needed.

Kung Pao chicken[edit]

Kung Pao chicken can be adapted by using chicken, peanuts, chili pepper, scallion, soy sauce, rice vinegar, and a keto sweetener instead of sugar. Avoid cornstarch coating.

Lettuce wraps[edit]

Chinese-style lettuce wraps can be made with:

Use lettuce leaves instead of pancakes or wrappers.

Mapo tofu[edit]

Mapo tofu can be keto-friendly when prepared with tofu, ground pork, Sichuan pepper, chili bean paste in moderation, garlic, ginger, and no sugar or starch thickener.

Lunch menu ideas[edit]

Keto Chinese dinner options[edit]

Dinner can include richer Chinese-style meals with protein, vegetables, and low-carb sides.

Peking duck-style plate[edit]

Traditional Peking duck is often served with pancakes and sweet hoisin sauce. A keto version uses crispy duck served with cucumber, scallion, lettuce leaves, and sugar-free hoisin-style sauce.

Salt and pepper shrimp[edit]

Salt and pepper shrimp can be keto-friendly if it is not coated in flour or starch. Use shrimp, salt, white pepper, garlic, chili pepper, and scallion.

Ginger scallion fish[edit]

Steamed or pan-seared fish with ginger, scallion, soy sauce, and sesame oil is naturally low in carbohydrates.

Pork belly with cabbage[edit]

Pork belly can be stir-fried with cabbage, garlic, ginger, chili pepper, and soy sauce for a high-fat keto Chinese dinner.

Hot pot[edit]

Chinese hot pot can be keto-friendly when choosing low-carb ingredients.

Good hot pot choices include:

Avoid:

Dinner menu ideas[edit]

Keto Chinese snacks[edit]

Keto Chinese-inspired snacks can be savory, protein-rich, and low in carbohydrates.

Good options include:

  • Tea eggs
  • Seaweed snacks without sugar
  • Roasted peanuts, in moderate portions
  • Almonds
  • Macadamia nuts
  • Pork rinds with five-spice seasoning
  • Cucumber slices with chili oil and vinegar
  • Tofu cubes with soy sauce and sesame oil
  • Cold sliced chicken with ginger scallion sauce
  • Lettuce cups with minced pork
  • Small bowl of egg drop soup
  • Celery with sesame paste dip
  • Pickled cabbage without added sugar

Keto Chinese desserts[edit]

Traditional Chinese desserts often contain sugar, rice flour, red bean paste, lotus seed paste, or glutinous rice. Keto versions use low-carb sweeteners and keto flours.

Keto-friendly Chinese-inspired dessert ideas include:

  • Unsweetened almond tofu made with almond milk, gelatin, and keto sweetener
  • Coconut jelly made with coconut milk, gelatin, and keto sweetener
  • Sesame chia pudding with unsweetened sesame paste
  • Matcha cream pudding with matcha, cream, and keto sweetener
  • Sugar-free egg custard
  • Low-carb almond cookies made with almond flour
  • Coconut flour sesame cookies
  • Unsweetened green tea

Sample one-day keto Chinese menu[edit]

Breakfast

Lunch

Dinner

Snacks

Sample three-day keto Chinese menu[edit]

Sample 3-day keto Chinese menu
Day Breakfast Lunch Dinner Snack
Day 1 Egg drop soup with spinach and mushroom Beef and broccoli with cauliflower rice Salt and pepper shrimp with bok choy Tea eggs
Day 2 Chinese steamed eggs with scallion and sesame oil Kung Pao chicken with shredded cabbage Pork belly with Chinese broccoli Cucumber with chili oil and vinegar
Day 3 Keto cauliflower congee with chicken and ginger Mapo tofu with steamed bok choy Hot pot with sliced beef, mushroom, tofu, and spinach Seaweed snacks and almonds

Sample seven-day keto Chinese menu[edit]

Sample 7-day keto Chinese menu
Day Breakfast Lunch Dinner Snack
Monday Tea eggs with cucumber and unsweetened green tea Beef and broccoli with cauliflower rice Ginger scallion fish with stir-fried bok choy Seaweed snacks
Tuesday Egg drop soup with mushroom and spinach Chicken lettuce wraps with sesame oil Pork belly and cabbage stir-fry Roasted peanuts in small portions
Wednesday Chinese steamed eggs with shrimp Mapo tofu with Chinese broccoli Salt and pepper shrimp with zucchini Tea eggs
Thursday Keto cauliflower congee with shredded chicken Kung Pao chicken with cabbage Hot pot with beef, tofu, mushroom, and bok choy Cucumber with vinegar and chili oil
Friday Scrambled eggs with garlic chives Egg roll in a bowl with ground pork Peking duck-style lettuce wraps Pork rinds with five-spice seasoning
Saturday Omelette with mushroom, scallion, and bok choy Shrimp and broccoli stir-fry Sichuan beef with eggplant Almonds
Sunday Egg drop soup with seaweed Chicken and Chinese cabbage stir-fry Steamed fish with ginger, scallion, and sesame oil Tofu cubes with soy sauce

Keto Chinese restaurant ordering guide[edit]

When eating at a Chinese restaurant, choose simple dishes and request no sugar, no cornstarch, and no rice or noodles.

Better choices include:

  • Steamed fish
  • Steamed shrimp
  • Roast duck without sweet sauce
  • Beef with broccoli
  • Chicken with mushroom
  • Pork with cabbage
  • Egg drop soup without cornstarch
  • Hot and sour soup without cornstarch
  • Stir-fried bok choy
  • Chinese broccoli with garlic
  • Lettuce wraps without sweet sauce
  • Hot pot with meats, seafood, tofu, and greens

Ask for:

  • Sauce on the side
  • No cornstarch
  • No sugar
  • No rice
  • No noodles
  • Extra vegetables
  • Extra protein
  • Steamed or stir-fried dishes rather than battered dishes

Avoid ordering:

Carb awareness for common Chinese foods[edit]

Approximate keto suitability of common Chinese foods
Food or ingredient Keto suitability Notes
Soy sauce Keto-friendly Usually low in carbohydrates; check labels for added sugar
Tamari Keto-friendly Often gluten-free; check carbohydrate content
Fish sauce Keto-friendly Usually low-carb; some brands contain sugar
Sesame oil Keto-friendly Used for flavor and fat
Egg drop soup Usually keto-friendly Avoid cornstarch-thickened versions
Hot and sour soup Sometimes keto-friendly Avoid cornstarch and sugar
Beef and broccoli Can be keto-friendly Avoid sugar and cornstarch
Mapo tofu Can be keto-friendly Avoid sugar and starch thickeners
Hoisin sauce Usually not keto-friendly Often high in sugar
Sweet and sour sauce Not keto-friendly Usually high in sugar
Rice Not keto-friendly Replace with cauliflower rice
Noodles Not keto-friendly Replace with shirataki noodles or vegetables
Dumplings Not keto-friendly Wrappers are high in carbohydrates
Spring rolls Not keto-friendly Wrappers and fillings may be high-carb

Practical keto Chinese plate method[edit]

A simple keto Chinese plate can be built using the following formula:

Common mistakes[edit]

Common mistakes when adapting Chinese foods to a keto diet include:

  • Eating keto-friendly meat dishes with rice or noodles
  • Assuming all stir-fries are keto-friendly
  • Forgetting that many sauces contain sugar
  • Using cornstarch as a thickener
  • Choosing battered or breaded meats
  • Eating too many peanuts or cashew nuts
  • Ordering tofu dishes with sweet sauces
  • Eating dumpling fillings with the wrappers
  • Drinking sweetened tea, bubble tea, or sugary beverages

Health considerations[edit]

A keto Chinese diet can be rich in protein, healthy fats, fiber, and micronutrients when well planned. However, people with diabetes mellitus, kidney disease, liver disease, heart disease, pregnancy, eating disorder, or those taking medication should consult a qualified healthcare provider before starting a strict ketogenic diet.

Important considerations include:

Related recipes and food pages[edit]

Gallery[edit]

See also[edit]


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