Low Carb Chicken Chow Mein is a keto-friendly weeknight meal made with chicken, low-carb noodles, and fresh vegetables. Unlike traditional chow mein, it delivers 8.6g net carbs per serving. It provides 37g protein per serving and takes 30 minutes to make.
🎧 Listen to this recipe
This low carb chicken chow mein delivers the rich, savory flavor and satisfying texture of your favorite takeout, perfectly adapted for a low-carb lifestyle. The secret is properly preparing the shirataki noodles and balancing the umami-rich sauce, giving you 37g protein and a stir-fry that avoids the common watery texture of many low-carb versions. Get the full Low Carb Chicken Chow Mein recipe at Recipebo and make it tonight.
What Is Low Carb Chicken Chow Mein?
Low Carb Chicken Chow Mein is a ketogenic take on the classic Chinese-American stir-fry, featuring tender chicken, crisp vegetables, and a savory sauce, all served over a low-carb noodle alternative. This version significantly reduces the carbohydrate count from typical chow mein, which can have upwards of 60g net carbs per serving, down to just 8.6g net carbs. The key technique involves selecting and preparing the right low-carb noodles to mimic the texture of traditional chow mein noodles without the starch. This dish is best suited for individuals following a keto or low-carb diet seeking a flavorful, satisfying Asian-inspired meal.
🧂 Ingredients
👩🍳 Cooking Instructions
📝 Additional Notes
Ensure your wok is smoking hot before adding ingredients to achieve a proper stir-fry, not a steam.
Dry-frying the shirataki noodles is crucial for preventing a watery dish and improving their texture.
Taste the sauce before adding it to the wok and adjust sweetness or saltiness to your preference.
🥗 Nutrition Facts
How to Make This
Prepare the Chicken and Marinade8 mins
Ingredients for this step
Begin by slicing your chicken breast into thin, bite-sized pieces. I find that cutting against the grain helps keep the chicken tender during the quick cooking process. In a medium bowl, combine the sliced chicken with 1 tablespoon of soy sauce, 1 teaspoon of sesame oil, and 1 teaspoon of cornstarch (or arrowroot powder for strict keto).
The cornstarch creates a light coating that protects the chicken from drying out and helps the sauce cling better. Mix thoroughly until each piece is well coated. Let this marinate for at least 10 minutes while you prepare the other ingredients; this brief marinade makes a noticeable difference in flavor and tenderness.
Prep the Low-Carb Noodles4 mins
Ingredients for this step
For this recipe, I prefer shirataki noodles for their neutral flavor and excellent texture when prepared correctly. Drain the shirataki noodles from their package and rinse them thoroughly under cold water for 1-2 minutes. This step is critical to remove the distinct odor they sometimes have.
After rinsing, boil them in fresh water for 2-3 minutes, then drain again. My personal discovery is to then dry-fry them in a hot, dry pan for 5-7 minutes, stirring constantly, until most of the moisture has evaporated and they develop a slightly chewy texture. This prevents a watery stir-fry, which is a common issue with these noodles.
Chop the Vegetables and Aromatics6 mins
Ingredients for this step
A good stir-fry relies on uniform cuts for even cooking. Slice your vegetables-cabbage, bell peppers, carrots, and snap peas-into thin strips or bite-sized pieces. Mince your ginger and garlic finely; I aim for about 1 tablespoon of each to ensure a potent aromatic base.
Having all your ingredients prepped and ready, a technique known as ‘mise en place,’ is essential for stir-frying, as the cooking process is very fast. This ensures you are not scrambling for ingredients while the wok is screaming hot.
Whip Up the Chow Mein Sauce2 mins
Ingredients for this step
In a small bowl, whisk together the remaining 3 tablespoons of soy sauce, 1 tablespoon of rice vinegar, 1 tablespoon of erythritol (or other low-carb sweetener), 1 teaspoon of sesame oil, and 1/2 teaspoon of white pepper. I sometimes add a pinch of red pepper flakes for a subtle kick. This sauce is the heart of your low carb stir-fry; taste it and adjust the sweetness or saltiness to your preference. Having the sauce ready to pour in ensures a smooth cooking process and prevents overcooking the vegetables while you measure.
Stir-Fry the Chicken and Vegetables7 mins
Ingredients for this step
Heat 1 tablespoon of avocado oil in a large wok or skillet over high heat until it just begins to smoke. Add the marinated chicken and stir-fry for 2-3 minutes until it is cooked through and lightly browned. According to the FDA Safe Food Handling Guidelines, chicken should reach an internal temperature of 165°F (74°C).
Remove the chicken and set it aside. Add another tablespoon of oil to the wok, then add the minced ginger and garlic. Stir-fry for 30 seconds until fragrant, then add the carrots, bell pepper, and snap peas.
Stir-fry for 2-3 minutes until crisp-tender. I always add the cabbage last, cooking it for just 1 minute, to maintain its slight crunch.
Combine and Finish3 mins
Ingredients for this step
Return the cooked chicken to the wok with the vegetables. Add the prepared shirataki noodles. Pour the chow mein sauce over everything.
Toss vigorously for 1-2 minutes, ensuring all ingredients are evenly coated and heated through. You will see the sauce thicken slightly and coat the noodles and vegetables beautifully. The aroma of the ginger, garlic, and sesame oil will be quite pronounced at this stage.
Serve immediately, garnished with chopped green onions or a sprinkle of sesame seeds. This dish holds its texture for 4 days refrigerated in an airtight container, making it a great meal prep friendly option.
Carb Comparison: This Recipe vs Traditional Version
Understanding the nutritional differences between this low-carb version and traditional chow mein highlights why it’s a superior choice for a ketogenic diet. This table provides a clear comparison of key macronutrients.
| Version | Total Carbs | Net Carbs | Fiber | Sugar | Calories |
|---|---|---|---|---|---|
| This Low Carb Recipe | 12.5g | 8.6g | 3.9g | 6g | 324 kcal |
| Traditional Chow Mein (approx.) | 65g | 60g | 5g | 15g | 324 kcal |
As shown, this recipe dramatically reduces total and net carbohydrates, making it suitable for low-carb and keto diets, while also offering a lower calorie count. The significant reduction in sugar is also a key benefit for blood sugar management.
How This Supports Your Keto Goals?
This Low Carb Chicken Chow Mein recipe is an excellent choice for supporting your keto goals by providing a high-protein, moderate-fat meal with significantly reduced carbohydrates. It delivers only 8.6g net carbs per serving, which is well within the typical daily carb limit for maintaining ketosis, often set at 20-50g net carbs. Research from Harvard Health shows that low-carb diets can help stabilize blood sugar levels and promote fat burning for energy.
My experience tracking macros shows that keeping net carbs low is paramount for staying in ketosis. Traditional chow mein, laden with wheat noodles and often sugary sauces, causes a rapid spike in blood glucose. This version, using shirataki noodles and a sugar-free sauce, prevents that spike, helping to maintain stable energy levels throughout the day. I find that meals like this keep me feeling full and satisfied for hours, preventing unnecessary snacking.
The 37g of protein per serving also contributes to satiety and supports muscle maintenance, which is crucial on a fat-adapted diet. This makes it a perfect keto-friendly dinner or weeknight meal for anyone looking to enjoy Asian flavors without derailing their low-carb progress. It’s particularly beneficial for those managing blood sugar or aiming for weight management.
- Supports ketosis by limiting net carbs.
- Stabilizes blood sugar, preventing energy crashes.
- High protein content promotes satiety.
- Provides essential nutrients from vegetables without excess starch.
Does Bone-In or Boneless Chicken Work Better for This Recipe?
For this Low Carb Chicken Chow Mein, boneless, skinless chicken breast or thighs work best. Their quick-cooking nature is ideal for stir-frying, ensuring the chicken cooks through without overcooking the vegetables. Boneless cuts also make for easier, more uniform slicing, which is crucial for even cooking in a wok.
I’ve experimented with both bone-in and boneless chicken in stir-fries. While bone-in chicken offers more flavor, it requires a much longer cooking time and makes it difficult to achieve the quick, high-heat sear characteristic of a proper stir-fry. When I tried bone-in, the chicken either didn’t cook through, or the vegetables became mushy. Boneless chicken, especially breast, cooks in just 2-3 minutes when sliced thinly, allowing the vegetables to remain crisp-tender.
Boneless thighs also work wonderfully, offering a bit more fat and moisture, which some prefer. I find that organic, free-range chicken breasts tend to have better texture and flavor, though conventional works perfectly well. The key is to slice them uniformly, about 1/4-inch thick, to ensure every piece cooks at the same rate.
How Many Net Carbs Are in This Recipe?
This Low Carb Chicken Chow Mein contains 8.6g net carbs per serving. Net carbs are calculated by subtracting dietary fiber from total carbohydrates. For this recipe, the total carbohydrates are 12.5g, and the dietary fiber is 3.9g. The primary sources of carbohydrates come from the vegetables and a small amount from the soy sauce. * Shredded cabbage: ~3g net carbs
* Red bell pepper: ~2g net carbs
* Carrot: ~1.5g net carbs
Tracking net carbs is a cornerstone of the keto diet, as these are the carbohydrates that impact blood sugar and can potentially kick you out of ketosis. My personal tracking with a blood glucose monitor confirms that this recipe has a minimal impact on blood sugar levels. The USDA FoodData Central emphasizes the importance of fiber, which largely passes through the digestive system without being absorbed, hence its exclusion from net carb calculations. The shirataki noodles themselves contribute almost zero net carbs, making them an excellent base.
To stay within daily carb limits, I often pair this dish with a simple side salad or extra steamed greens. For those who want to reduce carbs even further, consider increasing the amount of non-starchy vegetables like bok choy or mushrooms, or slightly reducing the carrots.
- Prioritize non-starchy vegetables.
- Use tamari or coconut aminos for lower-carb soy sauce alternatives.
- Always check labels for hidden sugars in sauces and marinades.
Trusted Sources
This recipe follows guidelines from these authoritative sources:
Frequently Asked Questions
What are the best low carb noodle substitutes for chicken chow mein?
Shirataki noodles are excellent for their neutral flavor and texture, but zucchini noodles or thinly sliced cabbage also work well.
Is chicken chow mein keto friendly?
Yes, this specific recipe is keto-friendly, providing only 8.6g net carbs and 37g protein per serving. This keto chicken chow mein is designed to be keto-friendly by replacing high-carb noodles with shirataki and using a sugar-free sauce. It fits well within daily macro targets for ketosis, making it a great option for a keto-friendly dinner.
How can I make chicken chow mein low carb at home?
Use low-carb noodle alternatives like shirataki, zucchini, or cabbage, and ensure your sauce is sugar-free with tamari or coconut aminos. Making low carb chicken chow mein at home involves three key changes: swapping traditional noodles for low-carb options, using a soy sauce alternative like tamari or coconut aminos, and sweetening the sauce with erythritol instead of sugar. This approach maintains authentic flavors while keeping carbs low.
Can I meal prep low carb chicken chow mein for the week?
Yes, this recipe is excellent for meal prep and maintains its quality when stored in an airtight container for up to 4 days. This meal prep friendly recipe holds up beautifully in the refrigerator. The shirataki noodles retain their texture well, and the flavors deepen overnight. Store individual portions in airtight containers for quick, healthy lunches or dinners throughout your week.
