What Chinese Food Can You Eat On The Atkins Diet

What Chinese Food Can You Eat On The Atkins Diet? Incredible Study

To follow a low-carb diet, you don’t have to give up Chinese food, but you must choose your dishes carefully. A typical serving of a Chinese café staple, such as sesame chicken with white rice, may contain 76 grams of sugar. When you know what to eat – and what to avoid – Chinese cuisine, you can enjoy it while keeping your carb intake as low as possible. So the question arises, what Chinese food can you eat on the Atkins Diet?

There are several low carb Chinese food you can eat on the Atkins diet, including:

  • Clear soups
  • Grilled meat, poultry, and seafood
  • Chinese marbled tea egg
  • Egg foo young
  • Vegetarian mapu Tofu
  • Cantonese poached chicken
  • Chicken lettuce wraps

Besides these options, there is also a wide range of low-carb food Chinese food choices discussed below.

Every locale in China is believed to have its cuisine, and there are 34 of them. Unlike Chinese American food, which features vegetables as a side dish and is laden with sweet sauces, traditional Chinese cuisine involves verdant, low-sugar vegetables and uses numerous cooking methods that go well beyond sesame chicken.

Cantonese cuisine, for instance, is known for its faint aggregate and sweet taste from its main sauces: hoisin, clam, plum, and sweet and sour.

Although none of these sauces work for people on a low-carb diet, this location is also known for its assortment of soups and cooked meats, perfect for those avoiding self-evident and hidden sugars.

What Chinese Food Can You Eat On The Atkins Diet

Low Carb Chinese Food Recipes:

Some low-carb recipes include sugar and starch to achieve the plushness often associated with Chinese sauces. Prioritizing these ingredients when you cook changes the final result, but it should not change the dish’s overall flavor.

Clear Soups:

The low-carb Atkins diet prescribes the low-carb egg drop soup as an hors d’oeuvre rather than egg rolls, singed wontons, faint total, dumplings, prawn toast, or hitter seared shrimp.

As a rule, soups with a thicker consistency typically use corn-starch as a thickener, adding about 7 grams of carbs per tablespoon. Ask your worker to assist you in identifying which soups on the menu are available without corn-starch.


As long as you request them to be served without noodles or rice, pan-seared vegetables, lean meats, chicken, shrimp, or a mixture, for example, hamburgers with mushrooms can be low-carb Chinese course options.

There are many pan-fried food dishes prepared with plum, orange, hoisin, prepared or clam sauce. Ask for yours to be prepared without sauce or with a limited amount of sauce as an afterthought. Sugar is a key ingredient in these sauces, as is corn-starch.

Grilled Meat, Poultry, or Seafood:

If you eat a Chinese dish that contains breaded meat, poultry, fish, or shellfish, stay away from it. It also applies if the dish is served with a thick sauce.

Even without the addition of noodles or rice, a café serving of a hitter-covered, sauce-rich course, such as prepared pork, can contain over 70 grams of carbs.

If all things are equal, decide on barbecued foods such as barbecued fish, sticks of chicken, or lean hamburger. Look for steamed alternatives whenever barbecued dishes are unavailable.

What Chinese Food Can You Eat On The Atkins Diet

Egg Foo Young:

Egg foo young is an omelet-style hotcake made with minced vegetables, eggs, and meat or fish pieces. Whether you serve egg foo young at home or order it at an eatery, George Stella, the gourmet expert behind “low carb and loving’ it,” suggests including egg foo young in your low carb diet.

Egg foo young is traditionally served with an earthy sauce made from soy sauce, shellfish sauce, and corn-starch. Avoid excessive carbs by skipping the sauce.

What Chinese Food Can You Eat On The Atkins Diet

Chinese Marbled Tea Egg:

The tea eggs feature a marbling effect that looks wonderful. During stewing, star anise, cinnamon sticks, Sichuan peppercorns, and dark tea are combined until they are soaked in flavors and infused with a reviving tea aroma. Besides looking beautiful, they also taste wonderful! Marbling on the surface of the tea egg is excellent with this formula.

Star anise, cinnamon sticks, Sichuan peppercorns, and dark tea are infused into an enticing fluid before being stewed in a reviving tea aroma that combines their flavors. 

This Chinese tea formula works because: 

  • A real mix of egg whites is achieved with soaking fluid, creating a sweet, pungent taste that is fairly unpretentious.
  • The longer soak gives the taste a more grounded base, making the plan hazier. 
  • The result of breaking your eggs gently yet unquestionably is a good, confusing plan. 
  • Using the back of a teaspoon, gently break every part of the eggshell to make Chinese marbled tea eggs. If you break the eggshell more often, the more complex the marble’s plan will look. It is important to make those breaks deep, as the tea/soy blend will saturate the eggs.
What Chinese Food Can You Eat On The Atkins Diet

Healthy Chinese Food Options in Atkins Diet:

Instead of…Choose…
Egg rolls/Fried wontons 1 roll= 175 calorieSteamed Dumplings 1 veggie dumpling= 45 calorie
Wonton soup 1 cup= 180 calorieHot & sour soup 1 cup= 80 calories  
General TSO chicken 1 cup= 293 calorieChicken with broccoli 1 cup= 150 calorie
Beef with broccoli 1 cup= 340 calorieSeafood or vegan dish like scallop or baby shrimp with broccoli 1 cup= 230 calorie
Pork fried rice 1 cup= 390 calorieBrown rice 1 cup= 218 calorie

Shiitake Mushrooms with Baby Bok Choy:

It is easy and flavourful to sear child bok choy with shiitake mushrooms. Bringing a supper table to life with a Chinese sautéed food formula is a simple and fast option. 

Shiitake mushrooms are delicious and add a huge amount of umami flavor to this dish. Child bok choy is crunchy and exceptionally refreshing. The vegetable is also loaded with huge nutrients and is one of the top 10 anti-stress foods!

Vegetarian Mapo Tofu:

As the total side fixation to upgrade the character of mapo tofu, minced meat (pork or hamburger) is used. Tofu is a very plain and boring food. However, tofu dishes are fascinating due to their appearance and conflict than different fixings. The Shiitake mushroom is one of the essential elements of vegetarian stocks because of its high amino corrosive content. 

Nanjing Salted Duck:

Cuisine from Huaiyang is refined, in a word. Fixing choice and cooking methods are tied in with underscoring the fixings and keeping things fresh so that the flavors are thought-provoking, not too oily, but delicious nonetheless. Nanjing salted ducks are sold everywhere in Nanjing: in window displays, compressed for easy transportation, or gift-boxed as souvenirs.

Cantonese Poached Chicken (bai qi Ji):

The Cantonese poached chicken was one of the dishes people always had for supper growing up. It’s one of the most cherished chicken dishes in Chinese cuisine, particularly that of Cantonese cuisine.

  • Stir beef with black pepper
  • Combine all ingredients for the velveting blend in a bowl and blend well. Blend the meat in well. The marinade should be left for at least 20 minutes.
  • Combine all sauce fixings in a separate bowl.
  • Heat two tablespoons of vegetable oil in a wok or large skillet until it starts to sparkle, around 350 degrees F. Fry the hamburger quickly in the wok for around 1 minute until it is around 3/4 done or the outside is browned. Put the hamburger on a plate when you take it out of the wok.
  • Add one tablespoon of the leftover oil to the wok on high heat. You should add ginger, garlic, and onion. Frying food in a pan for 30 seconds or so until fragrant. Add the dark peppercorns to the meat and return it to work. After the food has been pan-fried for about 15 seconds, add the sauce mixture. Around 2 minutes is all it takes for the sauce to thicken. Trim with cilantro or scallions and serve.
What Chinese Food Can You Eat On The Atkins Diet

Red Braised Pork Belly (hong shao rou):

China is known for its red braised pork midsection, an exceedingly good dish. Across the regions, there are many varieties. However, the fixings are mostly the same. The most well-known styles are the Maoist style and the shanghai style.

A fatty and meaty pork midsection should be evenly layered. This dish typically uses rock sugar. Alternatively, you can use earthy-colored sugar if you do not have it. Most plans typically whiten pork guts. Not all of them do.

The technique that has not been whitened is preferable. This technique preserves the flavors of the pork while allowing the fat to be released when it is sautéed so that the meat is truly aromatic without being greasy.

Also, caramelization is a critical stage during cooking that requires a bit of persistence. Cooking the sugar allows the flavors to become more complex and the shading to tan. It provides a glossy finish to the pork.

What Chinese Food Can You Eat On The Atkins Diet

Best Sichuan Dish: Dry Stir-Fried Green Beans:

This dish uses green beans and a layer of oil to create a firm exterior layer once it hits a hot wok. As Lui clarifies, you don’t need as much oil and have to cook for a longer period since the hot skillet does most of the work. The beans are then tossed into stew-infused oil with chili peppers, scallions, garlic, ginger, and stew enhancers, where they are pan-seared.

What else should we note? Cooking with pan-searing uses less oil than deep-frying. The food is continually blended or moved so that it doesn’t simply sit in the oil.” So grab your skillet and prepare this hot green bean dish.

Best Min/Fujian Dish: Buddha Jumping Over The Wall:

A soup-stew is made with various ingredients, including scallops, fish throat, shark balance, Jinhua ham, and more. Do you like soups that are low-carb and rich in protein? It is the ideal soup for you.

Best Hunan Dish: Steamed Fish Head:

Steamed fish utilizing diced fiery red peppers and tons of hacked stews flavors this supper,” Lui says. Assuming you will need to add rice or other grains as an afterthought, consider this: most of the grains used in this cuisine are refined, which implies they have less fiber than other whole grains.

Atkins Diet Eating Out Guide:

If you’re following a low-carb diet for weight loss or to control your glucose levels, eating out can be challenging. In the house, you’re responsible for the supper and what goes into it.

You should choose your menu wisely and communicate your needs clearly with wait staff while dining outside the home. A low-carb option is usually available at most cafes.

Most cooks can accommodate unique dietary needs and substitute or modify a menu item to meet your low-carb diet needs.


A serving of mixed greens is one of the easiest low-carb dishes to prepare. Servings of mixed greens contain very low amounts of sugar, thanks to the greens and blended vegetables that make up the salad.

The addition of some barbecued meat, chicken, or fish to your mixed greens makes it more filling without adding starch. To keep carbs low, avoid bread garnishes, fresh Asian noodles, or bread as an afterthought. If you would like a salad dressing without sugar or low carb, ask for the plate of mixed greens dressing as an afterthought.

According to the USDA public supplement information base, your best bet is to choose a simple vinegar and oil dressing with under 1 gram of starch per tablespoon.

What Chinese Food Can You Eat On The Atkins Diet

Protein and Vegetable Entrees:

You can easily meet the low-carb diet requirements with hot dishes. Check the menu to see if there is a dish with a barbecued, prepared, cooked, or smoky meat, chicken, or fish.

You should avoid breaded or fried meats and those accompanied by sweet sauces. Pick courses that go well with no starchy vegetables, such as steamed or sautéed carrots, peppers, onions, Brussels sprouts, broccoli, and cauliflower.

Don’t eat potatoes, squash, rice, or any other starch-rich side. As a general rule, you can request an alternate side dish or request meat prepared with a different cooking method if nothing on the menu meets your needs.

What Chinese Food Can You Eat On The Atkins Diet

Breakfast Items:

Some foundations serve breakfast items throughout the day. If so, try eggs breakfast dishes like scrambles and omelets. Low-carb suppers with eggs, meat, vegetables, cheddar, and spices are delicious.

Avoid high-sugar foods like hash tans, home fries, toast, biscuits, flapjacks, waffles, cornmeal, and oats. You can add about 8-10 grams of carbs to your meal by adding a 1/2-cup portion of organic product to your egg course as an afterthought.

What Chinese Food Can You Eat On The Atkins Diet

Other Ideas:

For burgers, ask for the meat without a bun and mixed greens or steamed veggies instead of flat sides such as French fries, potato salad, or potato chips. Additionally, some restaurants offer low-carb options with a specific image on their menu. Selecting a meal becomes a lot easier in this way.

Most restaurant networks give nutrition information about their menu items on the web or in response to popular demand. Look at the menu online before you take off to make an educated choice when you arrive at your restaurant.

Eating Chinese Food on Atkins:

What to OrderWhat to Avoid
Egg drop soupcornstarch
Shrimp and veggie stir fryPlum, hoisin, or duck sauce
Steamed beef and veggiesRice
Mu Shu PorkNoodles
Egg foo youngAnything fried or breaded
Chicken lettuce wrapsDumplings

How to Choose a Chinese Restaurant While Maintaining Atkins Diet:

1. Think of the type of eatery: although most Chinese cafés serve meals from more than one district, the foundation’s name gives great insight into whether it is a good option for you.

For instance, you won’t have any problems adhering to keto at a hot pot café, but you could reconsider going to an eatery known for noodles and dumplings in Shandong. 

2. While it is likely not to be an option in chain restaurants, it is worthwhile to ask in advance if the food is Chinese-made, regardless of whether there will be an attempt to minimize the use of corn and potato starches often thicken sauces and soups.

The proprietors are not required to agree, but Chinese culture sees food as having a healing effect: so much so that amongst the most widely used descriptions of a feast is that it makes you feel shufu, which means comfort. 

3. Chinese eateries typically have two menus, so find out if the café offers a more extended menu. Check for a difference in contribution quantity if both are requested. Especially if the more extensive menu isn’t in English, your worker can be a huge asset.

You should request their proposals and make sure you specify that you don’t want anything sweet or southern and that you are not afraid of creature fat (if you are a meat-eater). 

4. Sauces with a sauce-like consistency and cleaned-up meat should be avoided: as mentioned above, thick sauces found on hamburgers and broccoli, for instance, get their smooth sheen from sugar and starch.

A similar process occurs with hacky sack meat, which regularly incorporates starch, sugar, and soy sauce into the marinade. Stick to sauces that are more slender and straightforward (such as garlic shrimp) or broiled meats, and avoid sauces, such as hoisin, shellfish, plum, duck, and sweet and sharp sauces.

If there is no other alternative to eat out, celebrate at home

Consider setting up your dinner at home if that works with your lifestyle if you want more control over what is being placed in your dinner. Additionally, you can create keto-friendly menus with foods from all over the country. 

If you adore dumplings, you presumably can’t imagine that they’re as tasty as egg dumplings, which are a traditional alternative to some other types of coverage, such as wheat or rice. As a family, we spend time making these things together. The meal isn’t just dinner, and it is family time.

You can use the positioned regional cuisines as a guide if you are interested in hunting (who knows, you may find your next favorite meal). The dishes given specific meaning during the Chinese New Year include oranges, ducks, and fish. They represent life’s pleasantness, thriving, wealth, and recovery.

Also Read:

How to Avoid Ketoacidosis on Keto Diet?
How Long Does It Take to Get Out of Ketosis After Eating Carbs? Incredible Findings

Frequently Asked Questions (FAQs):

What Chinese dishes are low carb? 

Some Chinese dishes that are most keto-friendly include:
Steamed fish and vegetables
Broccoli beef
Egg foo young
Clear soups
Mu shu pork
Kung pao chicken

What Chinese takeaway is keto?

Some steamed versions of dishes like steamed Asian broccoli with soy sauce and mustard are well-formulated ketogenic diets. Roast duck, roast pork, crispy-skin pork belly are good choices for protein.

What can you eat Chinese beef and broccoli on keto?

Stir-fry meats and low-carb veggies in oil easily cook Chinese keto-friendly foods. Tasty suggestions include broccoli, zucchini, cauliflower, mushrooms, and cabbage.

Do egg noodles have carbs?

Regular egg noodles are made up of egg yolks and flour, thus loaded with carbs. Swapping the few ingredients in noodles can make them low-carb. You can blend cream cheese with egg yolks to make low-carb egg noodles.

How bad is Chinese food for you? 

Chinese food is bad for your waistline, and blood pressure as sodium in Chinese foods contributes to hypertension.

Can eating Chinese food make you gain weight?

MSG, called monosodium glutamate, is used as a flavor enhancer in Chinese foods, leading to overweight and enhancing waistlines.

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