The 18 Healthiest Chinese Food Choices in 2024
The variety of clean protein, hearty grains and fresh vegetables that comprise your healthiest Chinese food provide feel-good satisfaction in nourishing dishes filled with flavor. Whether you frequent a family-owned eatery or make reservations at any of the better-known Chinese restaurant chains around the U.S., you’ll find an intriguing array of the healthiest Chinese food that uphold tradition while maintaining nutritional value.
With so many selections on the average Chinese food menu, which dishes are the healthiest Chinese food for keeping you on your path to wellness? Can you still enjoy a bowl of wonton noodle soup without compromising the principles of mindful eating? The following selections represent some of the healthiest Chinese food available, savory options that let you eat out or dine in while staying on the straight and narrow.
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- Is Chinese Food Healthy?
- The 18 Healthiest Chinese Takeout Dishes
- Learn To Cook Healthy Chinese Food
Is Chinese Food Healthy?
Many popular Chinese restaurant chains offer takeout orders centered around greasy fried chicken or pork, which may lead you to wonder “Is Chinese food healthy for you?” Though many dishes feature heavy ingredients in savory sauces with high sodium content, the healthiest Chinese foods contain a few fresh ingredients prepared with minimal processing.
A variety of lighter combinations that make use of fish, noodles and vegetables provide you with the healthiest Chinese food choices. This whole-food approach makes it simple to identify the most nutritious Chinese options wherever you dine and lets you indulge in the richer options in moderation.
What Is the Healthiest Chinese Food Takeout?
Finding the healthiest Chinese food from the takeout menu means finding wholesome ingredients prepared with as little processing as possible. Clean proteins, rice and extra veggies to provide filling fiber and additional nutrients are your best bets. Choose steamed seafood, chicken, fish and tofu for your healthiest Chinese food.
To make your takeout adventures even more nutritionally beneficial, be sure to check the saturated fat, sugar and sodium content in any dish that catches your eye. Substitute white rice for brown rice whenever possible for a grain with denser nutrient content, and always ask for your sauces on the side to control your portion size and intake.
So, what is the healthiest Chinese food takeout? How do you identify the dishes to choose which will give you a satisfying, yet balanced meal? Here are some of the healthiest Chinese food choices for your next takeout.
The 18 Healthiest Chinese Takeout Dishes
1. Chinese Eggplant
Eggplant may not be a veggie that comes to mind first when considering your healthiest Chinese takeout options. But Chinese eggplant is a fiber-rich superstar, flavored with zesty vinegars and aromatic seasonings. Resting on a bed of rice and sprinkled with sesame seeds, it’s an ideal stand-in for the carbohydrate-dense entrées you may be used to.
2. Beef and Broccoli
The simplest combinations often result in the healthiest Chinese food, and a partnership like beef and broccoli tops the list. The timeless pairing of a satisfying protein with a leafy vegetable is a nourishing dish that delivers all the right macros, especially when served steamed and with minimal sauce. It’s easy to conjure up your own keto beef and broccoli at home to fine-tune the nutritional profile.
3. Kung Pao Chicken
White meat in a recipe like kung pao chicken offers a naturally lean protein source when steamed or lightly stir-fried in a healthy oil. Peanuts and vegetables are on hand to ramp up the flavor, plus fiber and macronutrient content. Not only is this one of the healthiest Chinese foods you can opt for, it’s one of the most popular possibilities around, available in just about any Chinese restaurant you frequent.
4. Lettuce Wraps
Chopped chicken, pork or lean beef and a spring veggie mix rolled up in a crispy garden-fresh lettuce leaf is a fun finger food that also happens to be among the healthiest Chinese food options. Request mushroom filling to replace the meat for a vegan-friendly take and to personalize your menu to your tastes.
5. Shrimp
In addition to being a protein-dense choice for one of your healthiest Chinese food choices, shrimp is also high in iodine, a trace mineral that helps promote healthy thyroid activity for a balanced metabolism. Order sautéed or steamed shrimp over noodles with a side of veggies — minus any heavy or sodium-rich sauces — and you’ll have a nourishing feast.
6. Buddha’s Delight
As a plant-based blend of tofu and lightly steamed veggies, Buddha’s Delight — or Lo Hon Jai — is not only one of the healthiest Chinese takeout choices on the menu, it’s also one that takes advantage of cruelty-free protein as a centerpiece. Mushrooms, peapods and water chestnuts often accent the softer ingredients with a nutritious, vitamin-filled crunch that gives you a satisfying blend of textures.
7. Chop Suey
Though chop suey often appears to be dressed in a heavy gravy-like sauce, this comforting stew-like combination is actually among the healthiest Chinese food. The secret is an even blend of noodles, veggies, protein and sauce that creates flavor without becoming too fatty. Cashews add even more fiber and protein while contributing crunch and a smooth umami element.
8. Stir-Fry Vegetables
When your order features vegetables in the name, you know you’ll be digging into one of the healthiest Chinese foods available! Light stir-frying adds flavor to the veggies while keeping them crisp, which prevents potential vitamin loss from the steaming process. Resting on a nest of brown rice and drizzled with soy sauce, it’s the right dish for keeping nutrition front of mind.
9. Moo Goo Gai Pan
The obvious nutrition in moo goo gai pan can be seen in the mix of ingredients on the plate. With chicken as protein and a mélange of pea pods, mushrooms and water chestnuts for texture and nutrients, this is by far one of the healthiest Chinese food choices you can make, whether you’re dining out, ordering delivery or making your own homespun Asian dinner.
10. Steamed Potstickers
Skip the deep-fried egg rolls and go for potstickers instead to make your Chinese meal a nutritious one. Even with a thin dough-based wrapper, hearty fillings cooked with steam instead of oil result in the healthiest traditional Chinese food choice of all. Little dumplings stuffed with chicken, cabbage and mushrooms, they make a thoughtful traditional meal that satisfies your hunger without derailing your fitness goals.
11. Egg Drop Soup
Soup is a great candidate for the healthiest Chinese food, filling you up without piling on the fat and calories. A mixture like egg drop soup goes even further, adding protein-dense egg to the recipe. If you’re going the homemade route, make your version even healthier by using low-sodium chicken broth and tossing in pieces of tofu for added protein and fiber.
12. Cashew Chicken
By far one of the simplest and most flavorful answers to the question “What is the healthiest Chinese takeout?” is cashew chicken. Pieces of skinless white meat are nestled among steamed rice with crunchy cashews: a naturally satisfying blend of taste and texture. Modest preparation and minimal ingredients help make this a top pick among the healthiest Chinese foods. A drop or two of teriyaki sauce will add a touch of sweetness.
13. Mapo Tofu
Learning how to start eating healthy is much easier when you begin with a dish like mapo tofu. This Sichuan specialty tosses together tofu and minced beef in a fiery sauce that can be ordered on the side to manage your personal spice preferences. Aside from a bit of green onion for garnish, there are no veggies in this one, so be sure to balance your meal with a side order of fresh, steamed greens.
14. Bean Sprouts
Lightly stir-fried bean sprouts turn out to be a straightforward yet viable candidate for the healthiest Chinese food option. The subtle flavor allows these mung bean sprouts to pick up the essence of your favorite seasonings and sauces easily. You can spice them up in a number of ways that keep the nutrition content high while giving you a crispy plate of deliciousness.
15. Steamed Rice
Need an easy-to-assemble meal when you aren’t certain of the nutritional content in other menu options? Go with an order of steamed rice topped with veggies and nuts, plus a little soy sauce for flavor. It’s a nourishing combination that makes choosing the healthiest Chinese food easy and quick.
16. Hot and Sour Soup
Who says the healthiest Chinese takeout options on the menu have to be tame? With hot and sour soup as a selection, your taste buds will have plenty of excitement. Chicken stock seasoned with spicy ginger, tangy vinegar and warming pepper provides a broth you can fill with egg and tofu for protein. Corn starch thickens the concoction until it’s hearty enough to satisfy without sacrificing nutrition.
17. Egg Foo Young
Egg foo young is essentially a Chinese-style veggie omelette, though it’s important to know how the dish is prepared. Ask if it’s fried in oil to know whether you’re ordering one of the healthiest Chinese foods or making a more calorific choice. Creating your own egg foo young at home may be an easier way to sustain the nutrition of these delicious ingredients.
18. General Tso Tofu
Some of the healthiest Chinese food around, General Tso tofu adds the sizzling sauce from less-healthy fried chicken to cubes of versatile soy curd for dazzling flavor and formidable spice. Request your sauce on the side so you can adjust the heat incrementally to avoid overwhelming your taste buds.
Learn To Cook Healthy Chinese Food
It’s easy to top your table with the healthiest Chinese food options once you know the secrets. With cooking classes near you led by expert local chefs, you can pick up time-tested techniques, professional tricks and mouth-watering recipes for some of the healthiest Chinese food anywhere. Reinvent your home dining routine with step-by-step instructions on how to recreate your favorite dishes. And if you can’t make one in person, try online cooking classes and tune in from home.
Join 200,000+ Culinary Enthusiasts
Having the healthiest Chinese food in mind before heading to your favorite restaurant is your best strategy for making prime picks. Consider your options for the healthiest Chinese food wherever you eat by checking the menu online before heading out or highlighting items you know will be suitable on your takeout menu for easy reference.
The more familiar you become with the healthiest Chinese food choices available to you, the easier it will be to stick to your health goals without sacrificing enjoyment. Thankfully, with the dishes outlined in this guide, it's never been easier to enjoy a guilt-free fix of your favorite takeout.
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