Restaurant-quality Keto Chinese meals. Under 10g net carbs. No sad takeout regret afterward.
If you think going keto means giving up Chinese food, think again. These four recipes — from tender steamed dumplings to a garlic shrimp stir-fry that’ll make you forget delivery exists — prove that low-carb Chinese cooking can be every bit as satisfying as the real thing. Actually, it is the real thing, just without the blood sugar roller coaster.
⏱️ Quick Stats (per recipe average)
🥑 Why These Recipes Work for Keto
Ultra-Low Net Carbs: Every recipe in this collection sits under 10g net carbs per serving — well within strict keto macros. We skip the cornstarch slurries, sugary sauces, and white rice that make traditional Chinese takeout a carb bomb.
Protein-Forward Cooking: Lean chicken, wild-caught shrimp, and plant-based tofu deliver 18–26g of protein per serving. That’s the kind of satiety that keeps you out of the office snack drawer all afternoon. For more high-protein keto ideas, try our Chicken and Broccoli Stir-Fry.
Healthy Fats from Real Ingredients: Sesame oil, fresh ginger, and garlic add fat-soluble flavor without relying on deep-frying. These natural fats help you hit your keto fat targets while adding genuine Chinese flavor.
Blood Sugar Stable: Non-starchy vegetables like bok choy, snow peas, broccoli, and cabbage provide fiber and volume without spiking blood sugar. Our Bok Choy and Mushroom Soup is another great example of this approach.
No Hidden Sugars: Traditional hoisin, sweet-and-sour, and orange sauces can pack 10–15g of sugar per tablespoon. These recipes use tamari, rice vinegar, ginger, and chili flakes instead — all the depth, none of the sugar crash.
Low-Carb Ingredients That Make Chinese Cooking Keto
The secret to great keto Chinese food isn’t complicated — it’s just knowing which ingredients to reach for and which to leave on the shelf. Here’s your cheat sheet.
Vegetables: Broccoli, bok choy, bell peppers, snow peas, mushrooms, cabbage, and spinach are all low in carbohydrates and rich in vitamins. These are the backbone of every recipe below, and they show up across our vegetable-centric Chinese lunch collection, too.
Protein: Chicken breast, shrimp, cod, salmon, tofu, and edamame provide sustained energy without affecting blood sugar. For a tofu deep-dive, check out our 6 Chinese Tofu Lunch Ideas.
Smart Swaps: Cauliflower rice instead of white rice. Shirataki noodles instead of lo mein. Coconut aminos or tamari instead of regular soy sauce (lower sodium, no wheat). These swaps keep the textures familiar while slashing the carb count. Our Szechuan Noodle Salad with Shirataki nails this approach.
Flavor Builders: Fresh ginger, garlic, sesame oil, rice vinegar, chili flakes, and five-spice powder add layers of flavor with virtually zero carbs. A little goes a long way.
Cooking Methods That Keep It Keto
How you cook matters just as much as what you cook. Three techniques dominate healthy Chinese cooking — and all of them are naturally keto-friendly.
Steaming: Locks in nutrients without adding fat. Perfect for dumplings, fish, and vegetables. Our Steamed Fish with Ginger and Scallions is a masterclass in this technique.
Stir-Frying: High heat, minimal oil, fast cooking. You get caramelization and wok hei flavor without drowning ingredients in fat. The Chicken and Vegetable Stir-Fry takes 35 minutes start to finish.
Broth-Based Cooking: Soups and broths let vegetables and proteins shine without added oils. Try our Egg Drop Soup for a classic example — minimal carbs, maximum comfort.
Chinese Takeout vs. Keto Homemade
| Nutrient | Typical Takeout | Keto Homemade | Difference |
|---|---|---|---|
| Net Carbs | 35–55g | 4–9g | -80% or more |
| Added Sugar | 12–20g | 0g | -100% |
| Protein | 14g | 22g | +57% |
| Sodium | 1,200mg+ | 450–600mg | -50% or more |
| Calories | 450–700 | 180–280 | -50% or more |
| Keto-Friendly? | ❌ Rarely | ✅ Yes | — |
Smart Tips for Ordering Keto Chinese at Restaurants
Can’t cook tonight? No problem. You can still eat keto-friendly Chinese at a restaurant — you just need to know what to ask for. Request sauces on the side so you control the sugar. Choose steamed or stir-fried dishes over battered and deep-fried options. Ask for extra steamed vegetables instead of rice. And if brown rice is on the menu, it’s a better option than white — but skipping rice entirely is the keto move. For more restaurant strategies, check out our 5 Healthy Chinese Takeout Choices guide.
The Recipes
Here are four keto Chinese recipes we return to again and again. Each is designed for easy weeknight cooking, meal-prep-friendly, and—most importantly—actually delicious.
1. Keto Steamed Dumplings
Tender, savory, and surprisingly easy to make at home. These use lean protein and fresh vegetables inside a thin wrapper — all the dim sum satisfaction, fraction of the carbs. If you’re serious about steaming, our roundup of the 5 Best Bamboo Steamers will help you pick the right one.
Steamed Dumplings With Lean Protein
Ingredients
Equipment
Method
- In a bowl, Mix ground turkey or chicken with ginger, garlic, and scallions
- Season with low sodium soy sauce and a dash of sesame oil.
- Wrap the filling in thin dough or wonton wrappers
- Steam until cooked through.
Nutrition
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Let us know how it was!2. Crisp Keto Cabbage Salad
Crunchy, tangy, and refreshing — this salad works as a side dish or a light standalone lunch. Cabbage is one of the most underrated keto vegetables: high in fiber, loaded with vitamin C, and practically zero net carbs. Perfect alongside any stir-fry in this collection.
Fresh and Crunchy Chinese Salad
Ingredients
Method
- Toss together shredded cabbage, carrots, bell peppers, and cucumbers
- Mix dressing ingredients: soy sauce, rice vinegar, sesame oil, garlic, and ginger
- Combine dressing with veggies.
Nutrition
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Let us know how it was!3. Broccoli, Tomato, Garlic & Pepper Stir-Fry
This is the weeknight workhorse. Fifteen minutes, one pan, and a pile of colorful vegetables tossed in garlic and a splash of tamari. Add some slow cooker beef or grilled chicken on top, and you’ve got a complete keto meal.
Garlic Ginger Broccoli: An Asian Delight
Ingredients
Equipment
Method
- Steam broccoli until tender-crisp.
- Sauté garlic and ginger in olive oil.
- Toss broccoli with garlic and ginger.
Nutrition
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Let us know how it was!4. Garlic Shrimp and Pea Pod Stir-Fry
This is the one that makes people say “this is healthier than takeout?” Wild-caught shrimp cooked fast and hot with garlic, ginger, and crisp snow peas. Done in under 20 minutes. For another shrimp-forward recipe, our Shrimp and Asparagus Stir-Fry is equally quick.
Citrus-infused Shrimp and Snow Peas
Ingredients
Equipment
Method
- stir fry shrimp and snow peas with citrus juice and soy sauce.
Nutrition
Notes
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Let us know how it was!Chef’s Tips for Perfect Keto Chinese Cooking
Get Your Wok Screaming Hot: The biggest mistake home cooks make with stir-fries is overcrowding a lukewarm pan. Heat your wok or skillet until it just barely starts to smoke, then add a thin film of avocado or sesame oil. You want sear, not steam.
Sauce on the Side — Always: Whether you’re cooking at home or ordering out, keep sauces separate until serving. Most Chinese sauces are where the hidden sugars live. A tablespoon of hoisin has 7g of sugar. Tamari with fresh ginger gives you the same depth for practically zero carbs.
Prep Everything Before You Start: Chinese cooking moves fast. Cut all your vegetables, measure your sauce ingredients, and have everything within arm’s reach before you turn on the heat. The French call it mise en place. We call it not burning your garlic.
Don’t Fear the Fat: A teaspoon of toasted sesame oil at the very end of a stir-fry adds more flavor than a tablespoon of neutral oil during cooking. Use it as a finishing oil, not a cooking oil.
Batch Your Proteins: Cook a double batch of chicken or shrimp on Sunday. Store it separately from vegetables and sauce. During the week, you can assemble a fresh keto Chinese bowl in under 10 minutes — just reheat the protein, toss with fresh veg, and dress.
📦 Storage & Meal Prep
Refrigerator Storage: All four recipes store well in airtight containers for 3–4 days. Keep sauces and dressings separate from vegetables to prevent sogginess — especially for the cabbage salad.
Freezer Storage: The dumplings freeze beautifully for up to 3 months. Freeze them flat on a baking sheet first, then transfer to a freezer bag. Steam from frozen — add 3–4 extra minutes to the cook time. The stir-fries are best eaten fresh or refrigerated rather than frozen.
Meal Prep Strategy: Sunday prep is your friend here. Make the dumplings, cook the shrimp, prep the stir-fry vegetables, and mix the cabbage salad dressing. Store everything separately. During the week, you can mix and match components for different lunches.
Pack for Work: The cabbage salad and garlic shrimp both travel well. Use a divided container — vegetables and protein in the main compartment, sauce in a small side cup. The stir-fry reheats perfectly in a microwave (90 seconds on medium).
Complete the Meal: Pair any recipe with cauliflower rice for a full keto Chinese bowl. Our Keto Kung Pao Chicken and Sautéed Bok Choy make excellent additions to the rotation.
Keto Chinese Meals FAQs
What Chinese food can I eat on a keto diet?
Focus on steamed or stir-fried dishes with lean protein and non-starchy vegetables. Steamed dumplings, chicken and broccoli stir-fry, egg drop soup, shrimp with snow peas, and moo goo gai pan are all excellent choices. Avoid anything battered, deep-fried, or served in sweet sauces, such as orange chicken or General Tso’s. Ask for sauces on the side, and skip the rice or replace it with cauliflower rice.
Is Chinese food bad for blood sugar?
Not all Chinese food spikes blood sugar. The problem is usually the sauces (loaded with sugar and cornstarch), the white rice, and the battered, deep-fried proteins. When you choose steamed or stir-fried dishes with vegetables and lean protein, and control the sauce, Chinese food can actually be very gentle on blood sugar. The recipes in this collection average just 4 to 9 grams of net carbs per serving.
Can I use tofu instead of meat in these recipes?
Firm or extra-firm tofu works well in all four recipes. Press it for 20 minutes first to remove excess moisture, then sear it in the pan. Tofu absorbs flavors beautifully, making it ideal for garlic-ginger sauces. It also adds plant-based protein while keeping carbs near zero.
What can I use instead of soy sauce on a keto diet?
Tamari is the best swap because it is naturally gluten-free and has a richer, less salty flavor than regular soy sauce. Coconut aminos are another option with slightly lower sodium and a touch of natural sweetness. Both can be used as one-to-one replacements in any recipe here.
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Four recipes. All keto. All genuinely delicious. The hardest part of making keto Chinese food at home isn’t the cooking — it’s explaining to your family why you’re not ordering takeout anymore.
Medical Disclaimer: The nutritional information and diabetic-friendly adaptations provided in this article are for informational purposes only. While we strive for accuracy, we are culinary experts, not medical doctors. Individual responses to foods vary, and you should always consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing diabetes or other health conditions. Always monitor your blood sugar as recommended by your healthcare team.
