Before I started keto, I loved Chinese food. Well, I loved Americanized Chinese food. The sweet and sour chicken, honey garlic spareribs, and lemon chicken. So sweet, so yummy. We would go to a buffet to celebrate our birthdays. I would eat 2 plates of the main dishes and then a plate (or two) of the desserts. So, once we started this lifestyle, I needed to do some research to find out what Chinese food keto options were available.
Americanized Chinese Food Keto Options
Here’s the issue – we have created a food option that is all about sugary sauces. Pretty much everything you get that is labeled Chinese food in Canada or the United States is layered in sauce. Pineapple sauce, lemon sauce, honey garlic sauce, sweet and sour sauce – all filled with sugar and very much not keto. Of course, everything comes with rice, which is also not keto-friendly. So, to go to an Americanized Chinese restaurant, you’re not going to have many options.
Rice as a Component of the Chinese Culture
It’s important to note when talking about Chinese food that rice plays an important part in their food and their culture. Rice, in and of itself, is not a bad thing. It has carbs, so we don’t eat it on keto, but it can be a part of a healthy lifestyle IF you don’t slather sugary sauces over it. According to the International Rice Research Institute, China is the largest producer of rice in the world. The Chinese people have been producing rice since before 8000 B.C. It’s an important component to the culture.
Traditional Chinese Food Keto Options
Traditional Chinese food is based a lot in meats and seafood. You can often find shrimp, crawfish, crab legs and fatty fish, such as salmon. Pork belly, which is high is fat, is also a staple for Chinese food. One of my favourite options is almond chicken, as long as it is not breaded first.
Stir-fried vegetables are also a staple of Chinese food that can be enjoyed on keto. Low carb steamed or fried vegetables in olive oil are great and delicious. We often enjoy sauteed green beans or mushrooms. Beef and broccoli can be a good option as well, as long as it is not covered in any kind of sauce. Brown sauce is often used, and may be thickened with cornstarch. Egg foo yung is also sometimes a good option, as it is made with eggs, vegetables, and meat. Again, just make sure it’s not covered in sauce.
Chinese Food Keto Options at Home
We can make Chinese food at home and be sure that we are not taking in extra carbs. Egg drop soup can be made easily keto if you don’t use cornstarch to thicken it. Try instead Xanthan gum. Honestly, I have never experimented with the Xanthan gum. It intimidates me a little bit. But, lots of people use it and swear by it.
We often make egg foo yung and beef and broccoli at home. I don’t have a recipe yet for almond chicken, but I’m thinking that’s the next bit of research I’m doing. I used to love it! Maybe with a cheese sauce? One of our favourite recipes is for egg roll in a bowl. It’s the egg roll ingredients without the wrap. Delicious! Check out our recipe on the website and try it yourself!
A Final Thought
Like most cultural foods, the original options tend to be much better for you than what we Americanize. You may not get the sweet and sour sauce on keto, but you can still have flavourful, delicious food that is native to China. And, truly, once you are off sugar for a while, you won’t crave those sugary sauces anymore. You’ll find a new appreciation for the subtle spices and flavours that are in the traditional dishes.
Wendy
