When you’re craving takeout, Chinese food is always a winner. And the good new is, there are plenty of healthier options to order when the craving hits.
“Often the issue isn’t that the food itself is unhealthy, it’s that the ratio of carbs to protein and veggies isn’t the most balanced,” says Laura Iu, RD, a certified intuitive eating counselor in New York City. Essentially, if you eat too many carbohydrates (especially refined ones like ultra-processed noodles in proportion to the amount of protein and vegetables on your plate, you may be setting yourself up for a blood sugar crash (as well as an energy one!) later on.
To help you stay on track with your nutrition goals, we asked registered dietitians for some of their favorite healthy Chinese food dishes as well as their best tips for hacking the menu for more nutritious options.
Moo Goo Gai Pan
This Cantonese dish has it all. While its name translates to mushrooms and sliced chicken, you’ll also score a variety of other beyond-the-basics veggies, like water chestnuts, snow peas and bamboo shoots. Water chestnuts, a popular ingredient, are an aquatic veggie that provides as much heart-healthy potassium per 1/4 cup serving as a small banana. The sauce is also “lighter than many others in Chinese cuisine because it’s made from chicken broth, a little soy sauce, garlic and ginger,” says Iu.
Steamed Fish and Vegetables
Steaming food is a primary cooking technique that’s culturally authentic to Chinese cuisine, explains Iu. “Choosing a steamed dish is more traditional than choosing General Tso’s Chicken,” Iu adds. Takeout menus tend to offer a mild-tasting variety of protein-rich white fish, such as sole, and it’s paired with mixed vegetables. The veggies add fiber, a key nutrient for digestion and heart health. If you can add Chinese eggplant as a veggie, go for it. It has fewer seeds than Western varieties and it supplies fiber and anthocyanins (powerful antioxidants).
Szechuan Tofu
This vegan szechuan dish is fire — and not just because it’s spicy. Crispy tofu cubes deliver plant-based protein while the sauce is made from anti-inflammatory ingredients such as garlic, ginger and chili peppers. Together they form a heart-healthy combo that your tastebuds will love. At many restaurants, you can even specify the level of spice you’d prefer (if you can handle the heat, kick it up to get even more of the anti-inflammatory capsein from the chilis). Mapo Tofu is a similar version that usually includes ground meat such as pork.
Szechuan tofu tends to be light on veggies, so add a side order of steamed vegetables — a strategy that would be smart to follow for most any entree. “Protein plus plenty of veggies is the recipe for ordering success,” says Jaclyn London, RD, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked).
Shrimp with Broccoli in Garlic Sauce
This popular takeout pick also happens to be one of the healthiest. “Shrimp with broccoli in garlic sauce is my go-to Chinese takeout dish,” says London. Low in calories but high in lean protein, shrimp supplies a boatload of immune-supporting selenium. Meanwhile, broccoli contributes fiber and contains compounds that may help fight inflammation and even some cancers.
You may have heard the advice to order sauce on the side when choosing this dish or similar ones such as chicken and broccoli — but unless that’s an option on the menu, don’t. This could come off as culturally insensitive, as ordering something like fettuccine with a side of Alfredo sauce at an Italian restaurant isn’t common, Iu says.
Beef and Broccoli
Nutrition experts have no beef with this dish — steak is a good source of protein and is higher in iron than chicken, so you’ll score more of this essential mineral that helps with maintaining steady energy and oxygen-rich red blood cells. “The dish is usually made with a lean cut of beef, such as flank steak or sirloin and is served with an abundance of broccoli that adds fiber to the meal,” adds London.
Since the broccoli sops up a lot of sauce, you could ask if the chef can make your order using reduced-sodium soy sauce. If that’s not available, just be sure to drink plenty of water with the meal to help your body remove the excess sodium.
Chicken with Bok Choy
In this underrated gem, thin, tender pieces of protein-rich lean chicken breast are paired with sauteed bok choy, a green leafy veggie also known as Chinese cabbage that delivers vitamins C and A. If you don’t spot this dish on the menu but notice bok choy as an ingredient in something else, see if you can DIY it. Ask if you can substitute bok choy (instead of, say, string beans) in another chicken and veg dish. Or, you may see bok choy and mushrooms as an option under the vegetarian section on some menus, and if this is the case, you could simply request that they add chicken to that dish.
Egg Drop Soup
Totally starving when you walk into a Chinese restaurant? Order this as an appetizer. “It’s really made with eggs, so it does offer quite a bit of protein,” says London. You’ll also benefit from anti-inflammatory ingredients such as ginger, scallions and garlic. Just try to resist eating your soup’s complimentary fried noodles — although delicious, they are deep-fried (and often ultra-processed), which means they contain unhealthy fats and other not-so-healthy stuff. “If you’re in the mood for noodles, it’s healthier to just order lo mein or chow fun as part of your meal,” says London.
Spring Rolls
When it comes to healthy choices, the appetizer selection at many Chinese restaurants is mostly a flop because it’s packed with fried items. “You’ll find far more gems in the entrees than the apps,” says London. One bright spot: Spring rolls. They’re a healthier alternative to egg rolls because they’re usually made with a light rice paper wrapper and more veggies. Share the order of spring rolls with your dining companions so you have more room for the healthier entrees, or save half and pack them up with the rest of your leftovers.
Cucumber Salad
Go ahead and order this dish as a starter. Compared to fried apps, sliced cukes tossed in a dressing made with vinegar, soy sauce, garlic and chili flakes is a refreshing and nutritious alternative. “This salad offers a flavorful way of promoting hydration, digestive health and immune function,” says Iu.
If this dish is becoming one of your favorites, use your Chinese food craving for good by trying other types of cucumber salad recipes at home — you may find new healthy dishes to add to your rotation, and kids who don’t like a lettuce salad might just discover that they enjoy a crunchy, juicy cucumber one instead.
Steamed Dumplings
Chinese restaurants usually offer a choice between pan-fried and steamed dumplings — and often you can select the filling, too. Here’s a good rule of thumb: Opt for steamed over fried, and go with the veggie or shrimp if you’re looking for the lightest filling option, and if ordering a meat filling, choose ones that specify a specific protein (such as pork or chicken) versus just “meat.” If you want to build a meal around dumplings, order a protein filling and pair them with a side of veggies.
Lo Mein of Chow Fun with Veggies or Protein
When a noodle craving hits, London approves of honoring it. After all, both of these noodle dishes contain vegetables and protein to provide nourishing satisfaction. To boost the nutrition of lo mein, you’ve got two options: Order it with a protein source (like chicken or pork) and mix in an extra side of veggies, or follow Iu’s lead and go for veggie lo mein with a protein-based entree (her go-to is honey walnut shrimp).
Satisfy any food craving (yes, even the less-than-healthy ones!) by eating family-style. That means you order a few better-for-you dishes, plus one delicious, less-healthy pick — that way, everyone can enjoy a few bites of everything and a variety of flavors.
White or Brown Rice
Surprise, nutrition experts say that you can pick your fave. “The nutrient density of white and brown rice is pretty similar so unless you feel like you’re not getting enough whole grains, it’s fine to opt for either,” says London. While rice helps balance veggie- or protein-heavy dishes, she cautions not to fill up on it. “The other foods on your plate have so much more flavor,” she says.
FAQ
What are some healthy Chinese food sauces?
“Sauces used in Chinese dishes tend to be high in sodium, but this isn’t unique to Chinese food — most restaurant meals, regardless of cuisine, are sodium-heavy,” says Samantha Cassetty, M.S., R.D., a nutrition and wellness expert, the founder of Sam’s Plate and co-author of Sugar Shock. “The key is to be mindful of your sodium intake across the day, so if you’re eating a meal out, try balancing it with lower-sodium choices at your other meals and snacks.”
That said, you should also be mindful of the sugar content in condiments and sauces. “In general, lighter sauces like garlic sauce, ginger scallion sauce or white sauce tend to be lower in added sugars and fat compared to sticky sauces like sweet and sour or General Tso’s,” says Cassetty. “Black bean sauce and oyster sauce are other options.”
What are some healthy Chinese food sides?
As with any other type of food, vegetables are one of the the smartests option when it comes to healthy side dishes. “Steamed or stir-fried vegetables like bok choy, broccoli or snow peas are often available,” says Cassetty. “Cucumber salad is another great option.”
Should I avoid MSG?
MSG or monosodium glutamate is added to some Chinese foods to enhance the flavor, but it’s got a bad rap. “There’s a lot of misunderstanding about MSG,” says Cassetty. “While some people believe they’re sensitive to it, scientific research hasn’t found consistent evidence linking MSG to serious health issues in the general population. It’s actually a compound that occurs naturally in foods like tomatoes, mushrooms, and Parmesan cheese, and it’s generally recognized as safe by the FDA.” She says that unless you think you are particularly sensitive to MSG, there’s no reason to go out of your way to avoid it.
The bottom line
As with any other takeout food, how nutritious your Chinese dinner is depends on what you order. By choosing dishes on this list and making a few adjustments (such as ordering steamed vegetables), you can have healthy Chinese food. And if you want to take things a step farther, use chopsticks to eat your meal. In one small study, participants had a lower blood sugar spike when they ate white rice from chopsticks rather than using a spoon, likely because it slowed down their consumption.
Valerie Agyeman (she/her) is a women’s health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of combined nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert in the media, regularly appearing on networks such as Fox 5 DC, PIX-11, and ABC’s Good Morning Washington. She is also a contributing expert to publications like Women’s Health Magazine, Prevention, Good Housekeeping, and The Everygirl.
