Keto Chinese Food: Takeout Guide & Recipes

Free Printable: Low Carb & Keto Food List

• Is Chinese Food Keto Friendly?
• How To Order Keto Chinese Food
• Best Keto Chinese Food Options
• What To Avoid
• Keto Chinese Food Recipes
• Conclusion: Can You Eat Chinese Food On Keto?
• Recipe Reviews

When it comes to ordering keto friendly Chinese food , you might think that there are too many high-carb options to stay on track with your macros. However, if you have ever ordered sushi on keto or low carb fast food , you’ll know that there is almost always a way to find delicious and keto choices on the menu! Let’s take a closer look at keto Chinese food : How to order it, which options have the lowest carbs, and which choices to avoid.

Is Chinese Food Keto Friendly?

Chinese cuisine is often not keto friendly because it includes large quantities of rice, wheat-based noodles, deep fried foods dredged with flour, and sauces made with cornstarch — all of which are high in carbs.

That said, Chinese restaurants also cook plenty of fresh ingredients that do align with a keto diet, so there are still ways to find dishes that avoid most of these ingredients.

How To Order Keto Chinese Food

Whether you dine in or get Chinese takeout, consider these tips:

• Avoid rice and noodles . These create volume in many Chinese dishes, but look primarily for menu items that do not include these ingredients, ask for them omitted, or remove them yourself.
• Steer clear of breaded or fried foods. Popular dishes like sweet and sour chicken use breadings made with flour and will be high in carbs.
• Avoid thick sauces and gravies. These usually contain sugar or thickeners like cornstarch that are not keto friendly.
• Watch out for soy. Many soy-based ingredients are low in carbs, but you may want to avoid it if you are sensitive to them (including tofu and soy sauce ).
• Order a la carte. Many restaurants will provide plain steamed meats and veggies on request. If you’re too overwhelmed with the menu options, keep it simple and order individual foods this way.
• Check menus ahead of time. It’s the safest way to check macros and understand which ingredients will likely go into your order.
• Consider a Chinese buffet. If you’re dining out with loved ones, everyone gets what they want! Plus, it’s easier to see at a glance how foods are cooked and whether they contain added rice, noodles, or sugary sauces.

Best Keto Chinese Food Options

If rice and noodles are off your plate, what Chinese food can you eat on keto? Look for these ingredients and menu options to plan your keto Chinese food order.

Proteins

• All seafood and shellfish (unbreaded with no sauces)
• Beef
• Chicken
• Eggs
• Duck
• Pork

Vegetables

• Bell peppers
• Broccoli
• Cabbage
• Eggplant
• Green beans
• Mushrooms
• Onions (including green onions)
• Tomatoes
• Zucchini
• Get the full keto vegetables list here !

Seasonings & Garnishes

• Almonds
• Cashews
• Chil i peppers
• Garlic
• Ginger
• Peanuts
• Sesame seeds
• Walnuts

Best Keto Chinese Food Menu Options

• Pork belly – Make sure this fatty cut of pork does not come with any sauces or glaze.
• Egg foo young – This egg, veggie, and meat dish usually comes with a starchy gravy — simply ask to have it omitted.
• Peking duck – If you feel fancy, this dish is only seasoned with a few spices and cooks up with a crispy skin. Order it with steamed veggies for a naturally low carb meal.
• Steamed or grilled meats – If they are plain, they are naturally keto.
• Steamed vegetables – Simply ask for low carb vegetables like broccoli or green beans steamed. Get a side of butter or oil for more fat and satiety.
• Stir fry – Some restaurants will stir fry plain meats and veggies of your choice to order — just ask!
• Lettuce wraps – Ask to have your meats or veggies in a lettuce wrap instead of rice.

What To Avoid

• Chow mein – These dishes are mostly made with noodles. Order stir fry instead.
• Fried rice – Rice is not keto, so ask for it omitted or substituted with steamed low carb veggies.
• Starchy vegetables – Including corn and peas. Use the lower carb veggies listed above as substitutions.
• Thick, sugary sauces – These almost always contain an added thickener such as cornstarch. Ask for sauces on the side, or omitted altogether. If you are low carb but not strictly keto, you can just ask if the sauce is sweet, and if it isn’t, know that it likely contains a tablespoon or so of cornstarch or flour to thicken it, but you might be okay with this on occasion.
• Wontons, dumplings, egg rolls, and spring rolls – These options all contain flours and starches you won’t be able to omit easily.

Keto Chinese Food Recipes

It’s easy to make homemade keto Chinese food that captures authentic flavor without the skyrocketing carbs. See for yourself with these faster-than-takeout recipes!

If you have another regular recipe that you want to make keto, you can replace rice or noodles with cauliflower rice , shirataki noodles , or zucchini noodles , and use a cornstarch substitute (such as xanthan gum) in the sauce and/or breading.

Keto Fried Rice

Cauliflower rice transform into a classic keto Chinese food dish! For a full meal, add proteins like shrimp or chicken.

Get The Cauliflower Fried Rice Recipe

Egg Drop Soup

This recipe skips the usual cornstarch, so it contains just 4 grams of carbs per bowlful.

Get The Keto Egg Drop Soup Recipe

Beef And Broccoli Stir Fry

Skip the starchy sauce at the restaurant and make this low carb version instead!

Get The Keto Beef and Broccoli Stir Fry Recipe

Keto Orange Chicken

The coating on this chicken dish is naturally crispy and gluten-free — without any flour!

Get The Keto Orange Chicken Recipe

Cauliflower Chicken Fried Rice

With tender chunks of chicken and veggies, this spin on fried rice is quick cooking and satisfying.

Get The Cauliflower Chicken Fried Rice Recipe

Crispy Pork Belly

It’s surprisingly easy to make this keto friendly Chinese food main at home.

Get The Pork Belly Recipe

Keto Mongolian Beef

No cornstarch here… just a low carb swap the creates the perfect thick and rich sauce, all in your slow cooker!

Get The Keto Mongolian Beef Recipe

Asian Turkey Meatballs

These flavorful meatballs come together faster than takeout!

Get The Keto Asian Turkey Meatballs Recipe

Vegetable Stir Fry

A keto Chinese food option you can make at home in minutes!

Get The Vegetable Stir Fry Recipe

Keto Hunan Beef

Another Chinese food classic, made totally keto. And it takes just 15 minutes!

Get The Hunan Beef Recipe

Asian Cabbage Salad

The perfect fast side dish that delivers crunch without the extra carbs.

Get The Asian Cabbage Salad Recipe

Almond Chicken

Crisp veggies, crunchy nuts, and tender chicken make the stir fry totally family friendly — and fast.

Get The almond chicken Recipe

Conclusion: Can You Eat Chinese Food On Keto?

Although Chinese cuisine often contains high-carb ingredients, it’s easy to find keto friendly Chinese food options that work with your macros. Look for plain meats and veggies whenever possible, and avoid rice and noodles at all times!

Keto Chinese Food Recipes

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)