Ordering Chinese takeout often feels like a treat, but navigating the menu for healthy choices can be challenging. Finding genuinely healthy food at your favorite Chinese restaurant shouldn’t be a struggle – after all, convenience is key when you’re opting for delivery! That’s why we’ve created this helpful guide to Healthy Chinese Food Options. We consulted registered dietitians to understand their strategies for making nutritious choices when cooking is simply not on the agenda. The recurring advice? Be mindful of sodium-heavy sauces, remember steamed dishes are generally healthier than fried, and prioritize loading up on vegetables.
What if your go-to dish isn’t featured on this list? Consider your motivations. If you’re ordering takeout primarily for convenience and are committed to making the healthiest choices possible, use this guide to stay aligned with your goals. However, if you’re ordering because you’re specifically craving a particular dish, then indulge in it and savor every bite without any guilt!
These 17 healthy Chinese food options are dietitian-approved selections. Just browsing this list might spark your appetite and inspire your next takeout order. You might even discover a new favorite healthy dish!
1. Shrimp and Vegetable Stir-Fry with Black Bean Sauce
“This dish is a winner because you get lean protein from the shrimp combined with a wealth of antioxidants, fiber, and hydration from the diverse vegetables,” explains Keri Glassman, M.S., R.D., C.D.N., founder of Nutritious Life in NYC. Her pro tip? Always request the black bean sauce on the side. This simple step allows you to control exactly how much sauce you add, significantly reducing your sodium intake.
2. Beef and Broccoli: A Protein-Packed Choice
Beef and broccoli is a classic dish that earns praise for its satisfying and filling nature. “I’m a fan of beef and broccoli served with brown rice,” says Rebecca Scritchfield, R.D. “You really don’t need a large portion of beef to feel full and satisfied.” Chicken and broccoli is another excellent, leaner protein alternative if you prefer poultry.
3. Steamed Mixed Vegetables: A Customizable Side
It’s likely no surprise that vegetables are a top recommendation for healthy Chinese food. Patricia Bannan, M.S., R.D., suggests ordering steamed or lightly stir-fried mixed vegetables as a side dish—and the more vegetables, the better! Steaming vegetables is a fantastic way to minimize added oils and fats while preserving their natural nutrients.
4. Vegetable Power-Up: Adding Extra Veggies to Your Meal
Instead of ordering a separate vegetable dish, consider asking your restaurant to enhance your chosen entree with extra vegetables. “Request additional broccoli, carrots, or snow peas in virtually any dish,” recommends Sarah-Jane Bedwell, R.D., L.D.N. “These are common vegetables that most Asian restaurants typically have readily available.” This strategy is one of her favorite ways to boost the vegetable content and nutritional value of her meal while increasing satiety.
