Craving Chinese food but worried about all those calories?
Good news! You can enjoy your favorite cuisine without ruining your diet.
Many Chinese restaurants offer lighter options that still pack amazing flavor. Here’s my go-to list of healthier Chinese takeout choices that satisfy cravings without the guilt.
1. Steamed Vegetable Dumplings
Skip the fried pot stickers and go for these veggie-stuffed clouds of goodness! Steamed rather than fried, they deliver all the flavor with way fewer calories.
The thin wrapper and vegetable filling make these a protein-packed starter that won’t weigh you down before the main course arrives.
2. Wonton Soup
Nothing beats this comforting classic on a chilly night! The clear broth is light on calories but big on flavor, with delicate wontons floating like little treasure chests.
Most restaurants add fresh scallions and sometimes bok choy, giving you a veggie boost in each spoonful.
3. Hot And Sour Soup
Feeling under the weather? This spicy, tangy bowl might be just what the doctor ordered! The mushrooms, tofu, and egg ribbons provide texture and protein without excessive calories.
Fun fact: traditional Chinese medicine considers this soup healing, especially during cold season.
4. Moo Goo Gai Pan
Fancy name, simple goodness! This stir-fry combines tender chicken with mushrooms and other veggies in a light sauce. Unlike many Chinese dishes, it’s not deep-fried or coated in thick, sugary sauces.
Ask for extra vegetables to boost the nutrition factor even more!
5. Buddha’s Delight
Vegetarians, rejoice! This colorful medley features an assortment of vegetables, tofu, and sometimes glass noodles in a light sauce. The name comes from Buddhist traditions of vegetarian eating.
Each restaurant makes it differently, so you’ll get a unique mix of seasonal veggies every time.
6. Steamed Fish With Ginger And Scallions
Simple yet spectacular! This traditional preparation lets the fresh fish shine while adding just enough flavor from aromatic ginger and green onions.
Often served whole, it’s a protein powerhouse. The light soy-based sauce drizzled on top keeps calories down while maximizing taste.
7. Shrimp With Lobster Sauce
Surprise – no actual lobster here! The name refers to the egg-white and garlic sauce similar to what’s used in lobster dishes. Plump shrimp swim in this light, savory sauce.
Low in calories but high in protein, this dish feels indulgent without the guilt.
8. Chicken And Broccoli
Sometimes the simplest dishes are the smartest choices! Tender chicken pieces and crisp broccoli florets in a light brown sauce give you protein and veggies in one dish.
Ask for the sauce on the side to control how much you use – a classic dieter’s trick!
9. Kung Pao Chicken
Spice lovers, this one’s for you! The chili peppers in this Sichuan classic kick your metabolism into high gear. Traditional versions include peanuts, which add healthy fats and protein.
Just watch the portion size, as restaurants often serve enough for two or three people.
10. Beef And Broccoli
Craving red meat? This protein-packed option pairs tender beef slices with nutrient-rich broccoli. The oyster sauce-based gravy is more savory than sweet, making it lower in sugar than many Chinese sauces.
Pro tip: ask for extra broccoli to increase your veggie intake.
11. Moo Shu Vegetables
Love the pancake-wrapping fun of moo shu but watching calories? Go for the veggie version! Cabbage, mushrooms, and other veggies are stir-fried to perfection.
The thin pancakes are similar to tortillas in calories, and you control how much hoisin sauce you add.
12. Steamed Chicken With Mushrooms
Steaming is the unsung hero of healthy cooking methods! This preparation locks in moisture and flavor without added oils. The earthy mushrooms complement the tender chicken perfectly.
Many restaurants will customize this simple dish with your favorite veggies – just ask!
13. String Beans In Garlic Sauce
Green beans get the royal treatment in this garlicky side dish! Traditionally stir-fried until slightly blistered, they retain their crunch and color.
The sauce is mostly garlic and a touch of soy – much lighter than the sugary sauces on many menu items.
14. Stir-Fried Shanghai Bok Choy
Baby bok choy might be the perfect vegetable – tender stems, crisp leaves, and mild flavor that soaks up seasonings beautifully.
Usually stir-fried with just garlic and a touch of oil. This leafy green is packed with vitamins A and C but almost no calories!
15. Steamed Tofu With Vegetables
Tofu gets a bad rap sometimes, but when prepared well, it’s amazing! This gentle preparation lets the silky texture shine while vegetables add color and nutrients.
The light sauce typically contains ginger and scallions, adding flavor without many calories.
16. Velvet Corn And Egg White Soup
Velvety texture without the cream! This elegant soup gets its smooth consistency from corn and beaten egg whites. Sweet corn kernels add pops of flavor throughout.
Much lighter than cream-based Western soups, it’s gentle on the stomach while still feeling indulgent.
17. Brown Rice
Make one simple swap that nutritionists love – choose brown rice instead of white! With more fiber and nutrients, it keeps you fuller longer and stabilizes blood sugar.
Many Chinese restaurants now offer brown rice as an option – just ask when ordering.
18. Szechuan Shrimp
Seafood lovers, this spicy option delivers protein without excess calories! The fiery sauce features garlic, ginger, and chili peppers that wake up your taste buds.
Shrimp is naturally low in fat but high in protein, making it a smart choice for any diet.
19. Mu Shu Chicken
Think of these as Chinese-style tacos! Stir-fried chicken and vegetables wrapped in thin pancakes offers portion control in a fun, handheld package.
Unlike deep-fried dishes, the ingredients are simply stir-fried, keeping the calorie count reasonable.