Healthiest Chinese Food? Here are 15 Options for you

Photo by Wengang Zhai on Unsplash

Healthiest Chinese Food? Here are 15 Options for you

Chinese foods have been taken Take out to another whole level. Chinese food is delicious, easy to make, and fast, thus the best take-out food, and we all know fast food is not healthy. Many times when you decide to order Chinese, but weirdly, an hour later, you are hungry again. Many Chinese foods have been altered or watered to appeal to Americans. They have higher calories and lower nutrients, making them accessible and faster to digest.

Most Chinese foods available for takeouts are festival foods that the people of China only eat a few times a year during celebrations. Authentic Chinese food will not leave you hungry a moment later. Many Chinese food dishes are filling and nutrient-packed while being moderate in calories.  The list below guides you to the 15 healthiest Chinese food dishes, including appetizers and entrees.

When you take time to choose among the vast array of Chinese food, you will find food filled with muscle-building protein and filling, fiber-rich vegetables. Moreover, these foods can be a healthier alternative to many other fast foods like burgers and fries. Always choose vegetables over rice and carb-laden sides and stick to stir-fries instead of deep-fried dishes; you should be in the clear.

Read more on the 20 Most Popular Chinese Foods you should try

1. Stuffed green peppers with shrimp

Stuffed green peppers. Image by Roundhere44 – Wikimedia

Chinese stuffed green peppers differ from American ones with beef, rice, and cheese. Instead, they’re made with shrimp, fermented black beans, and oyster sauce. This entree ticks many significant nutrient boxes: protein from the shrimp and beans, fiber from the beans and green peppers, and carbohydrates from the beans. The oyster sauce ensures every bite is full of flavor.

2. Moo Goo Gai Pan

Moo Goo Gai Pan. Image by Charles Talen –Wikimedia

This one Chinese dish has fallen victim to Americanization. America is known for its non-healthy choices. Literally! So avoid the altered version and enjoy the traditional healthy Chinese Moo Goo Gai Pan made with lean chicken, mushrooms, snow peas, carrots, and bamboo shoots. It is loaded with veggies. Shiitake mushrooms are especially beneficial because they are a good source of vitamin D, supporting immune health. Moo goo gai pan is typically flavored with oyster sauce, which is lower in sodium than soy sauce.

3. Chicken with green peppers or garlic sauce

Hunan cuisine, stir-fried diced chicken with green pepper. Image by Huangdan2060 –Wikimedia

Chinese food mainly contains chicken as a source of protein. If you are health conscious, avoid General Tso’s chicken and instead go for this entrée which is steamed chicken with vegetables, green peppers, and broccoli.

Sometimes a good entree is all about the sauce. Garlic is very good for both immune health and cardiovascular health. A critical accompaniment is vegetables. They are a good source of fiber.

4. Steamed buns or dumplings

Steamed pork buns. Image by Neil Conway – Wikimedia

Steaming is one method that keeps the nutrients of the food intact. If you want to get the best of buns and dumplings, get them steamed. Dumplings and buns are mainly made with meat. Meat is a source of proteins. While veggie ones bring fiber and vitamins to the table.  With Jiaozi dumplings, you will hit the jackpot as they are dumplings with meat and vegetable fillings.

Read more on dumplings on 30 Best Chinese Food to try Before you Die

5. Shrimp or Beef And Broccoli

Broccoli beef. Image by jeffreyw – Wikimedia

Shrimp is already low-calorie, so it’s a good starting point for this takeout classic. The beef version often contains flank steak, which is very lean. These dishes usually come with garlic sauce, a healthier alternative than sweet and sour sesame or General Tso’s. If you’re not watching carbs, you can pair it with a side of steamed brown rice to wrap it all up into one delicious and satisfying meal.

Read more on low-calorie Chinese food on Top 15 Low-Carb Chinese Food

6. Hot and Sour Soup or Egg Drop Soup

A bowl of Chinese egg drop soup. Image by Stu Spivack – Wikimedia

Hot and sour soup is made with mushrooms, bamboo shoots, eggs, and ginger in chicken broth. It also contains vinegar and spices, which add hot and sour components to the dish. On the other hand, egg drop soup is made simply with ribbons of cooked egg in chicken broth. Both soups are low in calories, and you can make them even healthier by avoiding the fried lo mein noodles that are often offered as a topping. Egg dishes are especially beneficial as they provide protein and omega-3 fatty acids essential for heart and brain health. In egg drop soup, you’ll benefit from anti-inflammatory ingredients such as ginger, scallions, and garlic in addition to the eggs.

These soups replenish our bodies with water, salt, vitamins, and protein.

7. Chop Suey

Chop suey. Image by Obsidian Soul – Wikimedia

Chop suey is another stir-fry dish made from meat, eggs, and thinly sliced vegetables in a light sauce. It’s often made with pork, although some varieties may contain chicken, beef, or tofu. Like other stir-fries, it’s a healthier choice because it’s made from a protein source and vegetables. Ideally, choose a light sauce to limit the salt and sugar content further.

8. Moo Shu 

Moo Shu Pork Burritos. Image by Mark Mitchell – Wikimedia

Traditionally Moo Shu was made with pork. However, various variations have been made over time. It can be made with chicken, vegetables, beef, shrimp, or tofu. Authentic Chinese versions contain scallions, mushrooms, and scrambled eggs seasoned with ginger, garlic, and rice wine that you eat wrapped in thin pancakes.  Western recipes now have cabbage, water chestnuts, and other veggies. Skip the pancakes and hoisin sauce if you are looking to lose some of the extra carbs.

9. Lettuce wraps

Lettuce wraps. Image by City Foodsters – Wikimedia

Lettuce wraps with chicken, pork, shrimp, and loads of crunchy vegetables in a naturally sweet, creamy almond butter sauce. The best dishes to serve with lettuce wraps are crispy rice noodles, cauliflower fried rice, pico de gallo, and egg rolls. Try bean sprout salad, sauteed mushrooms, eggplant stir fry, and shrimp ceviche for healthier options. You can also serve kung pao chicken, wonton soup, and potstickers.

10. Skewed anything

Lamb skewers. Image by Guilhem Vellut – Wikimedia

Skewered proteins are protein-rich meals, like the beef or chicken found on a pupu platter. While they may marinate the chicken, pork, and beef in a sugary concoction at some places, the protein content you’ll get from ordering teriyaki skewers far outweighs your other choices. If you want to be savvy, get a side of stir-fried mixed vegetables, so you don’t miss the deep-fried snacks that often accompany a pupu platter, like egg rolls and fried wontons.

11. Roasted Peking duck

Roast Peking Duck. Image by Willis Lam – Wikimedia

This dish pairs well with steamed buns, crispy fried rice, and spring rolls. It also goes well with stir-fried vegetables, such as broccoli, snow peas, and green beans. Generally, a duck, including a Peking duck, is considered suitable for health and beauty. A duck contains vitamins A, B2, collagen, potassium, calcium, iron, etc. It also has the effect of beautifying your skin because it promotes the metabolism of fat.

12. Rainbow Stir Fry

Photo by Łukasz Rawa on Unsplash

Rainbow stir fry is loaded with fiber-rich veggies. It is often made with lentils packed with protein, fiber, iron, magnesium, and zinc. Lentils are becoming more popular as more people are health conscious. Some incorporate tofu in rainbow stir fry instead of lentils, ensuring your meal has adequate protein.

13. Miso soup

Example of typical Miso soup. （Tofu and seaweed. Image by Ocdp – Wikimedia

Miso is a thick, savory cooking paste famous for making miso soups. It is made from fermented soybeans, originating from China, before being developed and refined further in Japan. It can be used as a soup or noodle base, as a marinade or dressing, and even in desserts! Miso soup is a healthy appetizer or side. Miso contains probiotics, which are suitable for gut health. Some miso soup is made with seaweed, which contains many nutrients, including iron, calcium, and vitamin K.

14. Herbal soup with vegetables

It is common in Chinese cuisine to use bone broth, vegetables, and lots of herbs to make soup.  Adding all of these ingredients boosts the broth with more nutrients. Bone broth has protein and is anti-inflammatory, and the herbs used in the soup also have anti-inflammatory properties.

15. Cucumber Daikon Salad

Hanging Daikon. Image by rumpleteaser – Wikimedia

It is also common for cucumbers to be paired with daikon, a mild-flavored white radish. This is a simple salad which is another healthy appetizer to consider. The vegetables are pickled, and often, hemp seeds are sprinkled on top. There is no thick, sodium-loaded sauce, just simple, fresh ingredients. You’ll be hard to find a more refreshing item!