Did you know there’s a delicious selection of keto Chinese food choices to be enjoyed from your favorite Chinese food restaurant — you just need to know what to get and how to order it!
Sure, your order may be a little different than the traditional fried rice or chow mein — but you can still eat flavorful keto Chinese food like a champ, and love every second of it with these five tips! Because sticking to keto foods doesn’t mean kissing your social life good-bye.
Enjoy eating out at not-so keto restaurants with these tips to get started.
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Let’s be honest, it’s hard to find low carb recipes on most Chinese food menus. In fact Chinese restaurants are typically a place of accidental splurges and meals “we’ll just pretend didn’t happen”. But the truth is, they don’t have to be! Because Chinese food restaurants are full of the same low carb shopping list items we stock our fridges and pantries with. And with these keto Chinese food ordering tips, I know you can stay on track and love what you eat!
Here are my top tips for order keto Chinese food like a champion:
Planning Keto Chinese Food Ahead
Planning ahead when eating at any restaurant will help you to stay on track — keto Chinese food included. That way you’re less tempted by every smell or dish that pass by! Know the number of carbs you’d like to eat in a meal, and the number of carbs in the food placed in front of you. When you make a plan you’re much more likely to stick to it!
Nowadays most restaurants have online menus to help you decide on a meal and calculate the carbs before getting there. You can also call the restaurant to see if substitutions are available, or if they have any keto Chinese food recommendations.
To get a general idea, or for a carb counter Chinese food, pre- substitutions or swaps, check out the USDA Nutritional Database, PF Changs, or Pick up Stix.
Ask About Low Carb Chinese Food Preparations
When ordering, be sure to ask your server if what you chose is in fact low carb Chinese food — as all restaurants will prepare dishes differently. Aside from the obvious, here are some keto Chinese food precautionary questions to ask:
- Is cornstarch used in the egg drop soup?
- Can you leave out the cornstarch in the stirfry?
- Does this sauce have sugar or cornstarch added to it?
- What veggies are used in the stir fry?
- Can I get the sauce on the side?
- Can I substitute the rice for steamed veggies?
- Instead of what chinese food can you eat on the atkins diet? Try asking what would you recommend for a low carb order?
As you can see, cornstarch is a frequently used ingredient in not-so keto Chinese food! It’s used to tenderize meat in stir fries and to thicken sauces, but can easily be eliminated if you ask your server (usually not from the sauce).
1 tablespoon of cornstarch has 7 grams of carbs, and I have a feeling you’d rather enjoy those carbs on something other than a tasteless coating for your meat. To give you an idea, there are 13 grams of carbs in chinese food beef and broccoli and only 9 grams of protein, thanks to the cornstarch!
If you’re embarrassed to ask all these questions in person, call ahead! Servers will typically be loaded with suggestions, swaps, and recommendations that can make your keto Chinese food meal that much tastier!
Avoid Carbs in Chinese Food Violations!
Unfortunately, there are a ton of carbs in Chinese food based on a traditional order. Some items to avoid include:
- Pot stickers
- Anything Fried/Breaded
- Egg Rolls
- Sauces (for the most part)
As a general rule of thumb, order your sauce on the side. Most not-so keto Chinese food sauces are filled with sugar (hence why we like them so much) and cornstarch (as a thickener). To give you an idea: duck sauce has 10 grams of carbs and sweet and sour has 6 grams of carbs, per tablespoon!
Keto Chinese Best Orders
The safest bet when ordering low carb Chinese is to go with a simple steamed protein and veggies — Low carb chicken and yummy vegetables are tasty and always on the menu! Some other keto Chinese food choices include:
- Lettuce wraps. Ask for the sauce on the side, and make sure the meat wasn’t cooked in cornstarch. This usually comes with a delicious selection of veggies and a good amount of protein! I sprinkle some soy sauce on top for a keto Chinese food win!
- Egg drop soup, sometimes. Often this soup is made with cornstarch, if not, it makes for a delicious low carb appetizer! Ask your server how it is prepared. Egg drop soup sans cornstarch tends to be thinner and more clear.
- Stir Fries, with veggies and protein. No cornstarch. Ask your server to leave the cornstarch out for a tasty stir fry!
- Thin/savory sauces with veggies and protein. Aside from asking your server, your tastebuds can often tell you which sauces are better than others. Stick to thin and savory over thick and sweet sauces.
- Try another type of Asian food, such as sushi (sashimi is a great choice), Mongolian BBQ (where you can make your own bowl and monitor what is in it), or keto Thai food!
Cook Keto Chinese Food Recipes at Homes
This may not be the tip you were hoping for, but cooking keto chinese food recipes at home, gives you way more options! Instead of skipping the rice, swap the rice with cauliflower or miracle rice! Instead of leaving out the noodles, opt for veggie noodles. Try making your own sauces, spicing things up with a fancy oil. Your options are endless!
My favorite keto Chinese food recipe is Hunan Beef served over a bed of cauliflower rice, how can you go wrong?
Next time you’re in a hurry and search for keto fast food, give keto Chinese food a try! With these 5 tips and order suggestions, you can’t go wrong. Hope you enjoy, what are you favorite keto chinese food orders? Let me know in the comments below!