If you're keen on enjoying Chinese cuisine while adhering to your keto diet, prioritize proteins and opt for dishes that are free from hidden carbohydrates. Additionally, it's crucial to be vigilant about sauces that are laden with sugars. Navigating through a Chinese buffet or takeout menu can pose a significant challenge for those committed to a low-carb, high-fat lifestyle. Despite being rich in vegetables, numerous Chinese dishes are often accompanied by noodles and rice , sugary sauces, or battered and fried meats that can substantially increase carb content.

These elements can make it quite challenging to align with a keto diet, which generally limits your daily carbohydrate intake to a maximum of 50 grams of total carbs or 25 grams of net carbs, which is calculated as total carbs minus fiber. Fortunately, there are several Chinese dishes that are particularly well-suited for those following a keto lifestyle. While it can be difficult to provide exact carbohydrate counts due to variations in preparation methods across different restaurants, these options will likely serve you well whether you're opting for takeout, a buffet, or dining in at a Chinese restaurant. Moreover, consider preparing these dishes at home; this allows you greater control over the ingredients and the overall carbohydrate content. 

Here are 15 keto-friendly Chinese dishes, along with practical tips to help you minimize carbohydrates in Chinese cuisine.

1. Egg Foo Young

Egg Foo Young is a delightful Chinese omelet, generously stuffed with an array of vegetables such as cabbage, bean sprouts, and onions. For those looking to elevate their meal, adding meats like beef, pork, chicken, or shrimp can enhance both flavor and protein content. This dish is particularly appealing to health-conscious diners as it is typically low in carbohydrates, comprising mainly of eggs, fresh vegetables, and protein-rich meat fillings, along with a modest amount of oil used during frying.

2. Boiled or Steamed Seafood

In many Chinese buffets, you will commonly find an array of boiled or steamed seafood, including shrimp, crawfish, or even crab legs. These delectable seafood choices are entirely devoid of carbohydrates and are abundant in high-quality protein. When you pair them with a side of steamed or stir-fried vegetables, you can effortlessly maintain a keto lifestyle while enjoying your meal at a Chinese buffet. The vibrant flavors of the seafood complemented by fresh vegetables make for a satisfying and nutritious dining experience.

3. Egg Drop Soup

For those seeking keto-friendly options to prepare at home, egg drop soup stands out as a simple and delightful choice. This dish primarily consists of just a few ingredients, such as eggs, a rich broth, and a low-carb thickener like xanthan gum. It’s a versatile recipe that can be tailored to your taste. However, it’s crucial to note that many egg drop soups available at Chinese restaurants are often pre-packaged or thickened with cornstarch, which tends to elevate the carb content, making them unsuitable for anyone strictly adhering to a keto diet. You can enhance your homemade egg drop soup by adding finely chopped scallions (hara pyaz), but it’s best to steer clear of high-carb accompaniments like fried wonton strips, which can significantly increase the overall carbohydrate count of your meal.

4. Moo Shu Pork

Moo Shu Pork is a delightful stir-fried dish that combines tender slices of pork with fluffy scrambled eggs and an array of vegetables, usually including cabbage and mushrooms. This vibrant mix is enhanced by a light sauce that brings all the flavors together beautifully. Traditionally, it is served with rice, but if you're following a keto diet, you can easily omit the rice or substitute it with a low-carb alternative. This dish is perfect for preparing at home, allowing you to have complete control over the carbohydrate content by crafting the sauce from scratch. Moreover, when dining out, it stands out as a healthier choice since it typically avoids the sweet, thick, and carbohydrate-heavy sauces found in many other dishes.

5. Beef and Broccoli

Beef and broccoli is a beloved dish originating from Chinese cuisine, typically enjoyed as a convenient takeout option. This delightful meal features tender beef and crisp broccoli, both stir-fried in a flavorful yet light sauce that enhances their natural tastes.

While it’s common for the beef to undergo a process known as water-velveting, where it is marinated in a cornstarch slurry—this technique not only tenderizes the meat but also introduces additional carbohydrates—it remains a preferable selection compared to other high-carb offerings often found in Chinese takeout menus. Interestingly, many restaurants opt for an alternative method, using baking soda instead of cornstarch for velveting the meat, which eliminates the carbohydrate content altogether. For those who enjoy cooking at home, replicating beef and broccoli is quite simple, and you can achieve that tender texture using the baking soda method as well.

6. Pork Belly

For those eager to explore the rich flavors of traditional Chinese cuisine, sourcing pork belly from your nearby butcher is a fantastic option. This particular cut is not only the foundation for delicious bacon but is also renowned for its substantial fat content, which contributes to a delectably crisp texture when prepared. In countries like India, this cut is referred to as 'pork ka pet, showcasing its global culinary appeal. While numerous Chinese pork belly dishes are known for their sweet glazes, there exists a variety of straightforward, low-carb recipes that highlight the natural flavors of the meat without overwhelming it with sugar.

7. Stir-Fried Mushrooms

When visiting various Chinese buffets, one is often greeted with a delectable stir-fried mushroom dish that showcases whole or halved mushrooms enveloped in a rich, savory brown sauce. This dish not only tantalizes the taste buds but also offers numerous health benefits. Mushrooms are remarkably low in calories and carbohydrates, making them an excellent choice for those following a ketogenic diet. Nonetheless, it is advisable to limit your serving size to no more than 1/2 to 1 cup (approximately 55 to 110 grams), as the brown sauce might be enhanced with cornstarch, which could add unnecessary carbs.

8. Sautéed Green Beans

A beloved staple often spotted at Chinese buffets is the delightful sautéed whole green beans. The preparation can vary from one restaurant to another; sometimes, these vibrant beans are presented with a rich sauce, while at other times, they are simply sautéed in oil with fragrant garlic for added flavor. For those following a keto diet, pairing sautéed green beans with protein-rich options such as boiled shrimp or baked fish is a fantastic strategy to maintain your dietary goals while enjoying a delicious meal at a Chinese buffet.

9. Chicken and Broccoli

Much like the popular combination of beef and broccoli, chicken and broccoli offers a delightful blend of stir-fried broccoli paired with water-velveted pieces of chicken. In various dining establishments, this dish might also feature a medley of other vegetables such as carrots and onions to enhance its flavor and nutritional value.

While restaurant versions of chicken and broccoli might contain carbohydrates from the sauce or the velveting process, it is generally a healthier option compared to meals that include breaded meats or overly sweet sauces. This makes it a favorable choice for those mindful of their dietary intake. When prepared at home, you have the advantage of tailoring the recipe to be virtually devoid of carbohydrates, aside from the natural carbs found in the broccoli. This allows you to enjoy a nutritious meal while maintaining your dietary preferences.

10. Steamed Vegetables

Steaming is a quintessential cooking technique widely embraced in traditional Chinese cuisine. This method not only preserves the vibrant colors and nutrients of the ingredients but also enhances their natural flavors. Renowned dishes such as steamed dumplings and steamed greens beautifully exemplify this technique. For a healthy and simple side, consider steaming greens like bok choy or Chinese broccoli, which can be easily found in most Asian markets. Just add a drizzle of oil, a pinch of salt, and a sprinkle of pepper for a delightful, low-carb accompaniment to your Chinese feast.

11. Hot and Sour Soup

Hot and sour soup is a delightful dish that, similar to egg drop soup, begins with a flavorful broth and eggs. This comforting soup often includes an array of ingredients such as bamboo shoots (banslochan), various types of mushrooms, tofu (bean curd), vinegar, and a blend of spices that enhance its flavor profile. True to its name, the soup delivers a perfect balance of spiciness and sourness. While many restaurant versions might use cornstarch to thicken the broth, preparing this dish at home allows you to create a healthier alternative without unnecessary carbohydrates.

12. Kung Pao Shrimp

Kung Pao Shrimp is a delightful stir-fry dish that features succulent shrimp, crunchy peanuts, vibrant bell peppers, and fiery chilies, all enveloped in a spicy sauce. The preparation of this dish can vary widely among different restaurants, showcasing a range of styles and flavors. Some establishments may opt for a rich, gravy-like sauce, while others might incorporate an array of vegetables or alternate proteins such as chicken. This dish is particularly appealing to those following a keto diet, provided you forgo the typical serving of rice or noodles. Preparing Kung Pao Shrimp or Chicken at home allows you to easily tailor it to be keto-friendly, ensuring you can enjoy this flavorful dish without compromising your dietary goals.

13. Chop Suey

Chop suey is a delightful dish that bears resemblance to moo shu pork, as it combines stir-fried meat, eggs, and an array of vibrant vegetables all coated in a light, savory sauce. While chicken is the traditional protein used, this dish is versatile and can also be prepared with other meats or tofu, making it suitable for various dietary preferences. Typically, it is served over rice, but for those looking for alternatives, it can also be enjoyed atop noodles.

When dining at a restaurant, consider requesting to have your dish served without rice or noodles, and if possible, ask for additional vegetables to enhance its nutritional value. For a homemade version, you might want to prepare a heartier batch of chop suey or pair it with low-carb options like riced cauliflower or zucchini noodles, which are popular choices in many health-conscious kitchens across cultures, including Indian (gobhi rice) and Australian cuisine.

14. Baked Fish

Baked salmon stands out as a beloved dish on Chinese buffet tables. Typically, this fish is seasoned simply, without the addition of sauces, allowing the natural flavors to shine through. Often, you'll find the entire fillet displayed on the serving line, enabling diners to select their preferred portion size.

The health advantages of salmon are numerous; it is rich in omega-3 fatty acids and high-quality protein, making baked salmon not only delicious but also a nutritious choice. This method of preparation is also carbohydrate-free, making it an ideal option for those following a keto diet, such as those in Australia and Canada who are increasingly adopting low-carb lifestyles.

15. Stir-fries

Creating delicious keto-friendly Chinese cuisine at home is a breeze when you choose to stir-fry meats and low-carb vegetables in your preferred oil. Some delectable options to consider are shrimp, chicken, beef, or pork paired with nutrient-rich vegetables like zucchini (courgette), summer squash, broccoli, cauliflower, cabbage (patta gobi), mushrooms, or bean sprouts (moong sprouts).

To enhance the flavors of your homemade stir-fry, incorporate low-carb ingredients such as soy sauce, freshly grated ginger, minced garlic, vibrant fresh chili, crushed peanuts, red pepper flakes, and aromatic sesame oil. These ingredients not only add depth to your dish but also make it more exciting. The beauty of stir-fries lies in their incredible versatility; you can easily whip one up using any keto-friendly ingredients you have available in your kitchen.

Transforming Chinese Cuisine into Keto Delights

Here are four effective strategies to create or order Chinese dishes that align with a keto lifestyle.

Craft Your Own Creation

Many Chinese buffets feature a build-your-own stir-fry bar, allowing you to customize your meal to fit your dietary needs. Look for establishments that include a hibachi grill or Mongolian barbecue option for an even greater selection. You might also discover standalone Mongolian barbecue restaurants, which usually provide a more extensive array of meats and vegetables compared to typical buffet-style venues.

To keep your meal low in carbohydrates, focus on loading your plate with an abundance of vegetables, eggs, and a variety of meats. Opting for oils, soy sauce, and hot sauce as seasonings is a wise choice, steering clear of premade sauces such as hoisin or teriyaki that are often high in carbohydrates.

Say Goodbye to Rice and Noodles

When ordering from a restaurant or preparing Chinese food at home, broaden your meal options by eliminating traditional rice and noodles from classic recipes. A great keto-friendly substitution includes zucchini noodles, riced cauliflower, shredded cabbage, or additional steamed vegetables that will keep your dish satisfying without the carb overload.

Steer Clear of Dense, Sugary Sauces

As a general guideline, the sweeter, thicker, and less transparent a sauce appears, the higher its carbohydrate content tends to be. For instance, the rich, dark red sauce used in General Tso’s chicken is often packed with sugars and starches. Other high-carb culprits include sweet and sour sauce, along with the thick white sauce typically found in coconut shrimp and coconut chicken.

Avoid Breaded and Velveted Proteins

Breaded and fried meats are commonly featured at Chinese buffets, especially in dishes like General Tso’s chicken, butterfly shrimp, and sweet and sour chicken. The combination of thick breading and sweet sauces renders these options unsuitable for a keto diet. When dining out, be cautious of water-velveted meats as well, particularly if they have been marinated using cornstarch instead of baking soda.

The Bottom Line

Chinese cuisine often boasts high carbohydrate content due to staples like rice and noodles, along with sugary sauces and battered, fried proteins. However, there are numerous options that cater to those following a keto diet, making it easy to indulge without compromising your dietary goals. The 15 alternatives highlighted here provide an excellent reference for maintaining a keto lifestyle, whether you’re visiting a Chinese buffet or ordering takeout. When eating out, consider seeking out Mongolian barbecue establishments or Chinese buffets that feature a customizable stir-fry bar. This allows you to craft your own keto-friendly meals tailored to your preferences. Additionally, you can significantly lower the carbohydrate content of both homemade and restaurant dishes by steering clear of rice (chaawal), noodles, thick sweet sauces, and meats that are battered with flour or cornstarch. With these strategies in mind, enjoying Chinese food while adhering to a keto diet is entirely feasible.