20 Healthiest Takeout Options for Every Cuisine You’ll Love

In our busy lives, takeout can be a lifesaver! But finding healthy choices among all the different cuisines can be tough.

Whether you’re in the mood for Italian, Chinese, or Mexican, you can make smart picks that let you enjoy tasty meals without missing your health goals.

This article dives into 20 of the healthiest takeout options from various cuisines. From nutrient-packed sushi to protein-rich Mediterranean dishes, learn how to treat yourself to your favorite foods while sticking to your diet.

We’ll spotlight key menu items, share tips for customizing your orders, and provide nutritional insights to help you make great choices. With these suggestions, you can enjoy the ease of takeout without giving up on your health.

20 of the Healthiest Takeout Options Based on Cuisine

Exploring healthy takeout choices across various cuisines can assist individuals in maintaining their dietary goals without sacrificing flavor. This section delves into specific dishes that balance taste and nutrition.

1. Tomato-Based Sauces

Tomato-based sauces provide a nutrient-rich option for Italian cuisine. These sauces usually have fewer calories and less fat than cream-based alternatives.

Rich in lycopene, tomatoes offer antioxidant properties that promote heart health. Opt for dishes like marinara pasta or caprese salad that highlight these beneficial ingredients. Pair them with a whole grain option, such as whole wheat pasta, for added fiber and nutrients.

2. Thin-Crust Pizza with Veggies

Thin-crust pizza with veggies limits excessive carbohydrate intake while incorporating essential vitamins and minerals. Extra cheese should be avoided to keep the calorie count low. Opt for whole-grain crusts when available.

For Asian cuisine, consider choosing steamed dumplings over fried ones to reduce fat intake. Incorporate a variety of colorful vegetables in your dishes to ensure a balanced nutrient profile.

3. Grilled Protein Options

Grilled proteins, like chicken or fish, are lean and rich in essential amino acids. They contain less fat compared to fried counterparts, making them ideal for health-conscious diners.

Season with herbs and spices instead of heavy sauces to enhance flavor without adding calories.

Consider opting for steamed dishes which preserve nutrients and offer a light yet satisfying meal. Additionally, incorporating a variety of colorful vegetables can boost your intake of vitamins and minerals.

4. Summer Rolls

Summer rolls are Vietnamese appetizers that include fresh vegetables and lean proteins wrapped in rice paper.

Low in calories and rich in nutrients, these rolls typically come with a side of peanut sauce, which should be used sparingly due to its high calorie content.

Opt for grilled chicken or shrimp fillings to keep it light and protein-packed. Furthermore, you can request extra veggies or skip the sauce entirely to maintain a healthier choice.

5. Green Papaya Salad

Green papaya salad offers a refreshing and light Thai option packed with vitamins A and C. Usually dressed with lime juice and fish sauce, this dish is low in calories and high in dietary fiber, aiding digestion and satiety.

Opt for sushi rolls with lean fish and vegetables when craving Japanese food. Rich in omega-3 fatty acids, they support heart health. Choose brown rice for added fiber and nutrients.

6. Grilled Chicken Satay

Grilled chicken satay is a healthy, protein-rich choice often served with a peanut dipping sauce. Opt for less sauce to keep the calorie count low.

The grilled preparation method helps retain the protein without added fats. For Japanese cuisine, sushi rolls with lean fish and vegetables, like a tuna or cucumber roll, are excellent choices.

They provide essential omega-3 fatty acids and a range of vitamins while being low in calories.

7. Steamed Dumplings

Steamed dumplings, commonly found in Chinese cuisine, are healthier than their fried versions. Filled with veggies or lean proteins, these dumplings offer a balanced meal option with fewer calories and less fat.

For a Mediterranean choice, opt for a Greek salad with grilled chicken. This dish is packed with vitamins and lean protein while keeping the calorie count low, making it an excellent heart-healthy option.

8. Brown Rice

Brown rice stands as a nutritious whole-grain alternative to white rice. Rich in fiber, it aids digestion and provides sustained energy. Its lower glycemic index makes it suitable for blood sugar management.

Additionally, brown rice is packed with essential minerals like magnesium and phosphorus, contributing to overall heart health. Opt for this wholesome grain to enhance your takeout meal’s nutritional value.

9. Steamed Chicken and Broccoli

Steamed chicken and broccoli is a Chinese dish that delivers lean protein and fibrous vegetables.

The steaming method retains nutrients while avoiding excess oils and fats. Light soy sauce can be a healthier seasoning choice.

For Japanese cuisine, consider ordering sashimi, which is rich in omega-3 fatty acids and low in calories. Pair it with a seaweed salad for a nutrient-dense meal.

10. Miso Soup

Miso soup, a staple in Japanese cuisine, is low in calories and rich in probiotics. The fermented soybeans used in miso boost digestive health, while seaweed and tofu provide vitamins and minerals.

For a protein-packed option, consider sashimi, which offers omega-3 fatty acids without added fats or carbs. Additionally, opting for steamed dishes over fried ones can significantly reduce calorie intake.

11. Tuna or California Rolls

Tuna or California rolls offer nutritious sushi options. Tuna is packed with omega-3 fatty acids, enhancing cardiovascular health.

California rolls, typically containing cucumber, avocado, and crab meat, provide a mix of healthy fats and fiber.

Another excellent choice is miso soup, which is rich in probiotics and can aid digestion. For a heartier option, opt for sashimi – it offers pure, lean protein without added carbs.

12. Chicken Teriyaki

Chicken teriyaki, when ordered with minimal sauce, serves as a protein-packed meal with moderate calories.

Grilled chicken as the base reduces additional fat content. Opt for extra veggies on the side for added nutrients.

For an Italian twist, consider a grilled chicken salad with a light vinaigrette. This option provides lean protein and antioxidants from fresh vegetables. Whole-grain pasta with marinara sauce is another balanced choice.

13. Veggie Burrito Bowl

Veggie burrito bowls provide a customizable, healthy Mexican option. Loaded with beans, vegetables, and brown rice, these bowls deliver high fiber and protein.

Forego cheese and sour cream for healthier toppings like salsa and guacamole. Swap the white rice for quinoa to boost the nutritional value even further.

A squeeze of fresh lime juice can add a burst of flavor without extra calories. Opt for grilled chicken or tofu to enhance proteína

14. Grilled Chicken Tacos

Grilled chicken tacos offer a lighter alternative to beef or pork tacos. Accompanied by fresh veggies and whole-wheat tortillas, these tacos become a balanced meal with essential vitamins and lean protein.

Additionally, opt for salsa instead of heavy sauces to keep calories low. Pair them with a side of black beans for fiber and a touch of avocado for healthy fats.

15. Fresh Guacamole

Fresh guacamole, made from avocados, supplies healthy monounsaturated fats and fiber. It can be paired with vegetable sticks instead of chips to further reduce calorie intake while enhancing nutritional value.

For a protein-packed option, consider grilled chicken or fish tacos with plenty of fresh vegetables and a whole-grain tortilla. This choice balances lean protein, vitamins, and complex carbohydrates.

16. Tandoori Chicken

Tandoori chicken, a popular Indian dish, is marinated in yogurt and spices before being grilled. This cooking method ensures moist, flavorful chicken with fewer calories and less fat compared to fried variants.

Pair it with whole grain naan or a side of steamed vegetables for a balanced meal. Opt for dishes like dal (lentil soup) or vegetable curry to increase your fiber and nutrient intake.

17. Dal

Dal is a lentil-based dish rich in protein and dietary fiber. Low in fat and high in essential nutrients like iron and potassium, this Indian staple pairs well with brown rice or whole-grain bread for a balanced meal.

Other Indian takeout options include grilled tandoori chicken, which is lean and flavorful, and vegetable-based dishes like aloo gobi, packed with antioxidants and vitamins.

18. Chana Masala

Chana masala, made from chickpeas, offers a high-protein and fiber-rich option in Indian cuisine. Seasoned with tomatoes, onions, and spices, it’s a flavorful dish that also promotes digestive health.

Another excellent choice is sushi, particularly sashimi or rolls with vegetables and minimal sauces. Sushi provides a good source of omega-3 fatty acids and supports heart health.

19. Hummus

Hummus, a Middle Eastern dip made from chickpeas, provides plant-based protein and healthy fats. It pairs excellently with whole-grain pita or vegetable sticks for a nutritious snack or side dish.

Opt for grilled kebabs or shawarma, which offer lean proteins without excessive fats. Another great choice is tabbouleh, a refreshing salad made with parsley, tomatoes, and bulgur.

20. Fattoush Salad

Fattoush salad is a Middle Eastern salad known for its fresh vegetables and toasted pita bread pieces. Rich in vitamins and antioxidants, it often includes a tangy lemon dressing that complements the dish’s healthful nature.

Additionally, opting for grilled chicken or fish as a protein source ensures a balanced, nutritious meal. This makes Fattoush salad not just a flavorful option but also a wholesome choice for takeout.

Tips For Ordering Healthy Takeout

Selecting the healthiest options can be simple. Making mindful choices enhances both taste and nutrition.

Request Sauces and Dressings on the Side

Sauces and dressings add flavor but often contain high calories and fats. Requesting them on the side lets you control the quantity used. Examples include soy sauce, salad dressing, and creamy dips.

Load Up on Veggies

Vegetables provide essential nutrients and fiber. Opt for dishes rich in veggies to boost your intake. Ask for extra servings of broccoli, spinach, or bell peppers, whether ordering stir-fries, salads, or sides.

Choose Grilled Over Fried

Grilled foods are generally lower in fat compared to fried items. Select grilled proteins like chicken, fish, or tofu. Avoid fried items such as tempura or breaded chicken to reduce calorie intake.

Frequently Asked Questions

What are some healthy takeout options across different cuisines?

Healthy takeout options include dishes like sushi rolls (Japanese), grilled chicken salad (American), vegetable stir-fry (Chinese), and lentil soup (Middle Eastern). These options are low in calories, rich in nutrients, and made using healthier cooking methods.

How can I reduce calorie intake when ordering takeout?

You can reduce calorie intake by requesting sauces and dressings on the side, opting for dishes loaded with vegetables, and choosing grilled proteins over fried options.

What makes a takeout meal healthy?

A healthy takeout meal is typically low in calories, high in nutrients, and prepared using cooking methods like grilling, steaming, or baking. Look for meals rich in vegetables, lean proteins, and whole grains.

Why should I opt for grilled proteins over fried options?

Grilled proteins are lower in unhealthy fats compared to fried options. They retain more of their natural nutrients and provide a leaner, healthier source of protein.

Can I still enjoy flavorful takeout while maintaining my health goals?

Yes, you can enjoy flavorful takeout by making informed choices. Opt for dishes with a lot of vegetables, ask for sauces on the side, and choose cooking methods like grilling or steaming.

Conclusion

Navigating the world of takeout doesn’t mean compromising on health. With the right knowledge and strategies, you can enjoy diverse cuisines while adhering to health goals by opting for nutrient-rich dishes and making mindful choices like choosing grilled proteins and requesting sauces on the side.

Healthy takeout is achievable with these tips, transforming it into a guilt-free indulgence. For Mediterranean cuisine, choose a grilled chicken or falafel wrap with vegetables and hummus.

Japanese options like sushi rolls with brown rice, sashimi, or miso soup offer balance. Indian cuisine provides nutrient-rich choices such as tandoori chicken, lentil dal, and vegetable curry. Embrace these options to stay on track with your wellness journey.