When you’re preparing your own Chinese meal at home, there are plenty of fantastic traditional ingredients used in Chinese food, which are completely keto-friendly. Most establishments will be happy to accommodate you, and will likely be able to make a few recommendations about which meals you could try. Now you have a perfect, keto-friendly alternative to noodles in Chinese cooking. This site uses Akismet to reduce spam. Mix it with fried rice, keto noodles or in lettuce cups. Bok Choy. People following a keto diet dramatically reduce their intake of carbs and replace them with dietary fats. To cook your zucchini noodles, we recommend stir-frying them for 1-2 minutes in a small amount of oil. Low in Net Carbs Chinese Broccoli is good for keto because it is low in net carbs (1.31g of net carbs per 100g serving). Any sort of healthier menu is a great choice on the ketogenic diet, as you may see low-carb options like cabbage rolls here. Both meat and vegetable-based soups are popular across all Chinese cuisine, some of which make a perfect appetizer for those on a keto diet. Ok, so you know what you’re not eating. No matter the variety, rice, and noodles are always off the menu when you’re sticking to a low-carb diet. Whether you’re dieting to lose fat or build muscle, eating the same meals day after day can take its toll, and becoming bored with your diet is usually followed by giving up altogether not long after. Soy sauce is high in salt and full of flavor, it’s perfect for adding to keto Chinese food. Beef and Broccoli a Keto Asian recipe favorite. Home » Collections » Keto Asian Recipes – Low Carb “Exotic Flavors” to Make at Home! What to Order From Chinese Restaurants and Takeout on a Keto Diet. This Korean stir fry is another favorite keto Asian dish. (Don’t forget to consider the carb … Whole fish, tofu, and vegetables are all low in sugar and carbs while offering keto-positive proteins and fats. Try ordering a stir fry without the added carbohydrates, you could ask for additional vegetables instead. The keto diet is similar to the Atkins diet and other nutritional plans which rely heavily on reducing carbohydrate intake substantially. It’s in our Asian style shredded beef and is great for marinating meats or using as a stir fry sauce. These hacks and principles will save you time and stress, so keep them in mind when you order Chinese food. That’s why we came up with the Low-carb recipe versions below. Eating out is as simple as making a few substitutions, and your server will always be available to assist you in your decision. If your menu has the option, try to order cabbage rolls instead; they’re just as delicious and are still within your diet. It's certainly one to avoid for the sake of ketosis. … If you explain the simple parameters (as little carbohydrate and sugar as possible), finding some tasty Chinese dishes for you to enjoy should be easy. RESULTS ARE NOT GUARANTEED AND VARY DEPENDING UPON STARTING POINT, GOALS, AND EFFORT. Gluten-free, vegan and easily Whole30, paleo, low carb and keto. San Choy Bau is very low-carb and easy to make. Sometimes the cheaper cuts of meat are just better due to the connective tissues high collagen content. Low Carb Keto Vegetables. This low carb pork stir fry is one of the favorites meals in my family made with cheap ingredients that you probably have stocked in your cabinet already. https://www.ketomealsandrecipes.com/recipe/beef-broccoli-stir-fry The theory is that this change puts your body into the metabolic state of ketosis, becoming more efficient at burning fat. Eating keto friendly vegetables is considered a foundation of Atkins. Be careful to watch out for soups containing noodles, or thickened with cornstarch, as these aren’t within the confines of your diet plan. It is important to limit your net carb consumption to 20g - 30g per day to stay in ketosis. When selecting a dish, watch out for sauces high in sugar (such as plum sauce), soy sauce is a great low-carb option. To heat the rice, simply saute with a small amount of oil, and cover with a lid to steam until it’s ready. It’s a hearty vegan dinner that tastes so good, you won’t miss the meat! In addition to protein and healthy natural fats, it is essential to consume certain veggies when living a low carb lifestyle; but eating too many veggies, especially starchy ones such as peas and potatoes, can undermine weight-loss and low carb efforts. We make this Keto Asian dish with low-carb flour alternatives for the batter. https://www.rudymawer.com/blog/10-low-carb-vegetables-keto-diet Chop Suey: Chop Suey is another classic Chinese dish that, when the carbs are removed, is ideal for a keto diet. Chop Suey is another classic Chinese dish that, when the carbs are removed, is ideal for a keto diet. For example, some great low-carb stir fry vegetables are zucchini, green beans, spinach, and cauliflower. 3. If using a food processor, you’ll need to cut the cauliflower into smaller pieces, and use the grater attachment to blitz it. This noodles recipe is one of our most shared Keto Asian Recipes. Once you’ve reached the restaurant, have a quick word with your server about your dietary restrictions. 3. https://drdavinahseats.com/keto-blog/low-carb-keto-chinese-food-recipes It’s similar to a stir fry, and can feature all sorts of different vegetables and meat, so why not try chop suey on your next meal out. It comes with vegetables and a gravy-like sauce, so all you need to do to make this meal keto-friendly is ask to replace the gravy with a soy sauce instead. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT DISEASE. The perfect meaty blend of spice, saltiness, and sweetness. 1. If you’re using a box grater, cut the cauliflower up into large chunks. Use peanut oil in your stir-fries for a nutty keto-friendly flavor. Our Keto version is very low-carb and sugar-free using our low-carb Sweet Soy Sauce (further down the page). Prepare the sauce: In another bowl, whisk together the soy sauce, corn starch, garlic, ginger and red … With the information we’ve provided already, plus these extra helpful tips, your next trip to a Chinese restaurant should be easy and delicious! Here are some of the most popular foods you can order from a Chinese restaurant without destroying your ketogenic diet. Whether they’re fried or steamed, dumplings of any kind are made from flour and therefore are not carb-free. Keto Cottage Pie Recipe – Cauliflower Top & Hearty Beef Filling, Keto Beef Tagine – Low Carb Moroccan Stew Recipe. Chinese Broccoli is excellent for keto because it is low in net carbs It is also minimally processed and free of harmful ingredients. Use these in your home cooking and your meals will taste as delicious as from the restaurant. Of course, you’ll need to hold the noodles when ordering this dish on a keto diet, but the protein and vegetables offer excellent nutrition. We’ve made a version that tastes just like the original with natural sweeteners to keep it low-carb. Add the onions and bell peppers. It is … Any of these dishes will completely derail your nutrition plan, and take your body out of a state of ketosis. *EXERCISE AND PROPER DIET ARE NECESSARY TO MAINTAIN RESULTS. It’s always best to avoid sauces at any restaurant … This dish is usually made using ginger, garlic, and soy sauce as a flavoring, creating a deliciously healthy dish. If your restaurant has a diet menu, this is an excellent place to look for low-carb food options. Saute for 7 to 10 minutes, until onions are translucent and browned. … – Best Low-carb Flour Alternatives for Keto, – Best Natural Sweeteners for Keto Dieting. Usually dried, flavorful shiitake mushrooms are used in a lot of Chinese dishes. Of course, you’ll need to hold the noodles when ordering this dish on a keto diet, but the protein and vegetables offer excellent nutrition. However, there are still plenty of options for those on a keto diet. Depending on the size of zucchini, one serving of vegetable noodles equates to 7 grams of net carbohydrates. Here are some keto-friendly options that you can order at almost any Chinese restaurant: Whether you’re dieting to. Eggplant is incredibly versatile and can be easily incorporated into your KETO diet. Now you can use this cauliflower rice recipe with any Chinese meal you make. If your local Chinese restaurant has a more modern approach, you might be able to substitute the carbohydrates in a meal for more keto-friendly options. Preparation: Mince a clove of garlic. Chicken and Broccoli. A ketogenic diet (called keto) is based on a low-carb, high-fat approach, and offers many health benefits. https://www.food.com/recipe/chinese-vegetable-stir-fry-95571 These popular appetizers are battered and deep-fried, and completely loaded with the carbs you want to avoid. When selecting a dish, watch out for sauces high in sugar (such as plum sauce), soy sauce is a great low-carb option. Normal Sweet and Sour Sauce is so high in sugar you could not possibly use it on a Keto Diet. This Korean stir fry is another favorite keto Asian dish. At first glance, a Chinese menu is not very keto-friendly. Next on the 5 Keto Vegetable dishes list are Green Beans with an Asian twist, Salty and Sweet Green Beans. Keto hoisin is a very handy sauce for many low-carb Asian recipes. However, cauliflower rice is easy to make at home and can be enjoyed in a huge range of different Chinese dishes. We’ve covered the basic food groups included in a ketogenic diet, so now let’s apply this to the menu of your favorite Chinese restaurant. This Keto Asian style shredded beef is a versatile recipe that gives you a base for many low-carb dishes. Sadly noodles are a part of the recipe in these two Chinese dishes, so you won’t be able to order without. However, clear soups such as hot and sour soup or egg drop soup are perfect low-carb options. Introducing variation into the food you eat is difficult when following specialized diets, as it’s in their nature to be restrictive. 1. 2. One of the most famous Asian take-out recipes in the western world is Sweet and Sour Pork. Be careful to watch out for soups containing noodles, or thickened with cornstarch, as these aren’t within the confines of your diet plan. Ginger should be used in low amounts to be keto-friendly, but you don’t need to add much for a tasty flavor. 4. Cut a 1 inch piece of ginger and peel the thin skin with a spoon. You’ve completed the steps necessary to make cauliflower rice, and you can eat it raw if you’d prefer. Chicken is probably the safest option as far as Keto friendly … The easiest way to ensure you stay true to your keto diet is including as much variety as possible, including one of the nation’s favorite cuisines; Chinese food. It tastes just like the classic noodle stir fry except it’s very low-carb, thanks to shirataki! , eating the same meals day after day can take its toll, and becoming bored with your diet is usually followed by giving up altogether not long after. Cook for 5-8 minutes, and season with soy sauce for a Chinese flavor. 10 min read. Stir Fry: Stir fry dishes in Chinese food are often served with rice or noodles, but if you remove the carbs, there’s still all the delicious meat and vegetables. – How long does it take to get into ketosis? This Vegetable Stir Fry is full of fresh vegetables like bok choy and broccoli with tender-crisp tofu all perfectly seasoned with a sweet and savory sauce and served over cauliflower rice. Chinese food is hard to find completely carb-free, however, there are plenty of low-carb options that you can enjoy within your allowance. Ask for the Nutritional Information. Avoiding carbohydrates earlier in the day can leave you with more options for your evening meal, so you can enjoy some delicious Chinese food and still stick to your ketogenic diet. Cauliflower rice is a great food to substitute in any diet, but it’s absolutely perfect for ketogenic Chinese cooking. This is an optional step, but it helps in preventing your food from getting soggy. BY SUBMITTING YOUR INFORMATION, YOU HAVE RECEIVED, READ AND AGREE WITH THE TERMS OF THIS PROMOTION AND CONSENT AND REQUEST TO BE CONTACTED,INCLUDING BY AUTO-DIALED TELEMARKETING CALLS, SMS, AND/OR EMAILS, BY OR ON BEHALF OF STEEL SUPPLEMENTS, AND THEIR AFFILIATES AND VENDORS AT MY PHONE NUMBER(S) AND EMAIL ADDRESS(ES) REGARDING THEIR PRODUCTS AND SERVICES. Read on to find out which Chinese foods you could be enjoying soon without endangering your diet whatsoever. 20-Minute Egg Roll Bowls. If you look more closely at the options at a Chinese restaurant, you should notice that there are actually several different keto meals available for your enjoyment. https://omnivorescookbook.com/best-chinese-vegetable-stir-fry-recipes Clean your zucchini, and cut off each end. Introducing variation into the food you eat is difficult when following specialized diets, as it’s in their nature to be restrictive. Eggplant recipes can be baked, roasted, grilled or sautéed. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. Whether it’s pork, chicken, beef, or vegetables, sweet and sour dishes are almost always battered, deep-fried, and drenched in a sugary sauce. Pair this recipe with Roasted Chicken Drummies, Ketchup Chicken or Fried Caulifower rice. Most dishes come with noodles, or rice, or are simply covered in flour and deep-fried. 2 cups Zucchini (sliced into 1/4 inch thick circles; ~8 ounces) When you’re finished, use a clean towel to press out extra moisture from the rice. BBQ Pork is an Asian food specialty, the problem with the traditional version is the sugar and honey used in the marinade. The base to many Keto Asian Recipes make it in bulk and keep it ready to roll. However, clear soups such as hot and sour soup or egg drop soup are perfect low-carb options. This vegetable can reduce your carbohydrate and calorie intake and increase the fiber – nutrient content of your meal on a KETO diet. Enjoying Keto Chinese Food is Easier Than You Think. Egg, wheat, and rice noodles are all popular in Chinese cooking, however, none of these options are keto-friendly. Whip up this keto-friendly, egg roll-inspired stir-fry in 20 … Egg Foo Young: Egg foo young is an omelet dish based on egg rather than the usual carbs. Mixing an Asian shirataki fried rice with Shredded beef gives you a variety of tastes and textures. Learn how your comment data is processed. Of course, many following a keto diet get around this issue by cooking their meals at home, however, most of these people could also benefit from a few new interesting recipes. Foods to Avoid Ordering When Eating Chinese on a Keto Diet. Clear Soups: Both meat and vegetable-based soups are popular across all Chinese cuisine, some of which make a perfect appetizer for those on a keto diet. Chicken/Beef and Broccoli: This Chinese takeout staple is the perfect example of keto-friendly food. Plenty of vegetables and healthy proteins are involved, so all you need to do is get around the carbs! Chinese cooking at home is even easier for those on a keto diet, as super healthy Chinese foods are fun and delicious to make. https://www.onceuponachef.com/recipes/chinese-vegetable-stir-fry.html It isn’t completely carb-free, as each half-cup portion has approximately 5.3g net carbs, however, this is still within the confines of a keto diet, and is way better in comparison to the 23g of net carbs in a half cup of regular rice. One tip is to avoid chain restaurants in favor of smaller, family-owned Chinese eateries, as here the food is less likely to be processed and contain unhealthy additives. 6. There are many foods that are restricted or completely eliminated when following a keto diet, namely anything high in carbs. This is an essential ingredient in Chinese food, and can really take your keto cooking to the next level. For more options, check out our list of keto-friendly vegetables. Add the Napa cabbage and the Chinese broccoli leaves, along with about 1/3 cup of the hot stock and the reserved aromatics. For example, cauliflower rice or vegetable noodles would be perfect with a stir fry, allowing you to enjoy the whole meal but with a low-carb option. This list of our best Keto Asian Recipes are all easy to make at home from readily available ingredients. 4. When ordering from a Chinese restaurant on a keto diet, make sure to stay far away from these foods: We’d love to share a few additional pieces of advice for the next time you’re ordering Chinese food on a keto diet. make a great addition to your ketogenic diet. So many Chinese sauces use cornstarch as a thickener, but when cooking at home coconut flour is an easy substitution. They’re ideal for adding into any Chinese recipe! Just prepare some vegetable noodles or cauliflower rice to use in your low-carb Chinese cooking, and you can enjoy fantastic Chinese food just like everyone else. 2. A super easy keto cauliflower fried rice cooked traditionally in a wok. Getting takeout or going for meals in restaurants can be extremely daunting when your diet is restrictive, but that doesn’t mean it’s impossible. When cooking at home, you can easily make substitutions for common carbohydrates. Keto Sticky Korean Stir Fry. It’s best to avoid the most common sugary sauces completely, including oyster sauce, crispy duck sauce, and hoisin as well. This dish is usually made using ginger, garlic, and soy sauce as a flavoring, creating a deliciously healthy dish. 2. Dishes like egg fried rice are Chinese staples, but they’re inaccessible to those on a keto diet. The easiest way to ensure you stay true to your keto diet is including as much variety as possible, including one of the nation’s favorite cuisines; Chinese food. All you need is an appropriate appliance to help you cut it into strips. If you’re lucky, your local Chinese might offer a carbohydrate-free option such as cauliflower rice or veggie noodles. Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that’s keto-friendly. It’s similar to a stir fry, and can feature all sorts of different vegetables and meat, so why not try chop suey on your next meal out. Just like most people we love Asian food but struggle to buy take-out because of the carbohydrate content. This keto-friendly addition will help you create more authentic feeling Chinese dishes, without adding unwanted carbohydrates to your meal. All types of sesame oil are allowed on a keto diet, but toasted is used most often in Chinese cooking. There are plenty of other options, so try one of our previously mentioned low-carb options instead. March 27, 2020 It makes a great Keto side as it goes well with so many meats and fish and can be a great way to encourage picky eaters to eat This includes the sugars which make up a lot of sauces in Chinese food. You can serve it as a site to other Keto Asian dishes but we eat it alone. https://steelsupplements.com/.../the-ultimate-keto-chinese-food-diet China's most popular vegetable, bok choy, has a light, sweet flavor and crisp texture. Steamed Dishes: Many foods from Chinese restaurants are steamed, which is a super healthy option to start off with. Try ordering a stir fry without the added carbohydrates, you could ask for additional vegetables instead. Another keto friendly Chinese food, chicken or beef with broccoli is usually made with ginger, soy sauce, and garlic Subscribe for Free Recipes to Your Inbox! A spiralizer, mandoline, or julienne peeler, Delicious Keto-Friendly Ingredients for Chinese Food. The next … It’s an easy, simple, low carb and paleo whole family meal! 5. Unfortunately, some of our favorite Chinese foods are just incredibly unsuitable for a ketogenic diet. Wash and dry your cauliflower, and remove all the green leaves. Today I’m bringing you this quick keto pork sit fry recipe using fresh vegetables like green beans, mushroom and cherry tomatoes. If you have any suggestions for some other Keto Asian recipes we’d love to hear them. 3. Egg foo young is an omelet dish based on egg rather than the usual carbs. There are any number of reasons why someone might choose to follow a ketogenic diet, but most simplify to a desire to be healthier. This Chinese takeout staple is the perfect example of keto-friendly food. © 2021 Steel Supplements. At a regular Chinese food restaurant, try asking for the sauce on the side, which will help you control the amount of sugar added to your food. 1. You can make your own low-carb option at home from vegetables, which are just as delicious and make your dish even more nutritious. Looking at a large list of foods to avoid like that, it might seem impossible to eat Chinese food. Cooking this Asian Keto Beef Cheek Recipe low and slow makes the collagen tissue break down, it’s the most tender low-carb beef dish around. Why not try using this recipe to create your own chow mein dish? The great thing about Chinese food is that when you remove the deep-fried and sugary options, what remains is actually quite healthy. https://www.tasteaholics.com/recipes/low-carb-keto/low-carb-sesame-chicken Eggplant is considered a KETO vegetable. Use your spiralizer, julienne peeler, or mandoline to cut the zucchini into thin, even, vegetable noodles. Yes, but only if you keep it keto-friendly. Your first impression of Chinese menus might be that they’re just not an option for ketogenic eaters, but a brief glance beneath the surface shows that there are actually plenty of options here! Use one of these recipes in the place of rice or noodles, and enjoy all your favorite Chinese dishes at home. A good steak is always a great option anytime. We’ve put together this comprehensive guide to tell you everything you need to know about eating Chinese food on a keto diet, so you can keep your nutrition interesting! Many foods from Chinese restaurants are steamed, which is a super healthy option to start off with. However, there are still plenty of delicious healthy foods you can enjoy while staying on track on your ketogenic diet: As you can see, following a keto diet might leave you with more options than you think. Whole fish, tofu, and vegetables are all low in sugar and carbs while offering keto-positive proteins and fats. It comes with vegetables and a gravy-like sauce, so all you need to do to make this meal keto-friendly is ask to replace the gravy with a soy sauce instead. If you’re eating at an Asian buffet such as PF Changs, load up on protein and veggies. You should also avoid anything deep-fried, and dishes with a very sweet sauce, as this likely means a high serving of sugar. Stir fry dishes in Chinese food are often served with rice or noodles, but if you remove the carbs, there’s still all the delicious meat and vegetables. Then, use the cheese side of the grater to shred the cauliflower into rice. Firstly, if you know you’re planning to eat a Chinese meal, limit your intake of carbs for the rest of the day. Chicken With Ginger Garlic Sauce. If possible, look out for dishes with a thinner sauce, as thicker sauces usually mean a cornstarch thickener was used. In our recipe we’re using zucchini, however, you could use any vegetable you can imagine in the place of noodles in a Chinese recipe. Not only delicious you get all the fiber and goodness from broccoli, essential for a healthy low-carb diet. So keep them in mind when you order Chinese food and sugary options, you. 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