10 of the healthiest takeaway options

Read on for our top tips to make a healthier takeaway order. Next, check out our our favourite healthy takeaway recipes, as well as healthy Chinese, Thai and Indian dishes.

10 healthy takeaway ideas

1. Indian

Cut down on creamy curries like masala, pasanda or korma, and sides such as naan, pilau rice and bhajis. Instead, stick to tomato-based sauces or spicier dishes to quickly satisfy your taste buds. Swap naan for poppadoms topped with raita or tomato sambal, and choose plain over pilau rice. Try tandoori dishes as the meat is normally grilled rather than fried, which reduces the calories and saturated fat. When cooking Indian dishes at home, try using a small amount of rapeseed oil and use wholemeal flour and brown rice rather than white to make your dishes even healthier.

Try our lighter tandoori chicken recipe, healthy tikka masala and South Indian fish curry with chickpeas. For more inspiration, check out our healthy curries and healthy Indian recipes.

2. Chinese

In the UK, our favourite Chinese takeaway dishes tend to be battered, fried and crispy rather than more traditional dishes, which are usually lighter and lower in fat. Aim to cut down on dishes such as fried rice and crispy duck, sticky sauces like sweet & sour, prawn crackers and spring rolls. Instead, look to healthier steamed and stir-fried options such as steamed rice, plain noodles, crab & sweetcorn soup, steamed dumplings, steamed fish, chicken chop suey, Szechuan prawns and vegetable stir-fry.

Check out our healthy Chinese recipes for more ideas, including this lighter sweet & sour pork, healthy beef chow mein, poached chicken & rice and lighter Chinese chilli beef. For sides, get inspired with our broccoli with hoisin sauce & fried shallots and smacked cucumbers.

3. Italian

Bowls piled high with fried calamari, creamy pasta and cheesy deep-pan pizzas might be delicious, but they're not the most nutritious dishes. Instead, opt for thin-based pizzas with lean meats, vegetable and seafood toppings, and pastas with a tomato or vegetable sauce. Ditch the garlic bread in favour of ciabatta – or, even better, a green salad. Look out for healthier Italian soups too, such as pasta fagioli or minestrone. For healthier home-cooking, use less oil when cooking and stick to lean meats and lower-fat soft cheeses to make your sauces creamy.

Explore our healthy Italian recipes and discover the best healthy pizzas and healthy pasta dishes you can make at home, including this low-calorie barbecue pizza, healthier spaghetti carbonara and healthy lasagne.

4. Fish & chips

An order from your local chippy can be high in fat and salt. A portion of mushy peas will count towards your 5-a-day, but these can be high in salt too. Portion sizes are often on the generous side, so ask for fewer chips or share one portion between two. You can also add any condiments yourself, so you’re more in control of your salt intake. Breadcrumbed fish can be a lower fat option to battered fish, or simply leave some of the batter behind. Healthier options on a menu include mushy peas, baked beans and thick-cut chips (since they absorb less oil than thin-cut chips).

Enjoy our classic recipes for crispy fish & chips with mushy peas or fish fingers & mushy peas. If you fancy something different, try our lemon pollock with sweet potato chips & broccoli mash, or salmon & ginger fish cakes.

5. Mexican

Mexican food is full of flavour, but some items on the menu can be high in calories, saturated fats and salt. In general, steer clear of deep-fried options in favour of lean meats, fish or vegetables. Choose soft corn tortillas over crunchy, fried shells, and opt for brown rice instead of white if the restaurant offers it. Steer clear of adding lots of ‘extras’ to your dish, such as cheese, soured cream or mayonnaise. Healthier menu options include fajitas, burritos or burrito ‘bowls’ filled with lean meats, poultry, fish or beans, plus peppers and onions, tomato salsa, guacamole (in moderation), grilled chicken or fish, and salads.

See our healthy chilli con carne recipe collection, classic chunky chilli, black bean burritos and burrito bowl with chipotle black beans for a filling dinner. Browse our healthy Mexican collection for more inspiration.

6. Poke bowls and sushi

The raw fish contained in more traditional poke bowls and sushi contains omega-3 oils which are good for brain function and joints and provide valuable nutrition in a balanced diet. To make these dishes healthier, opt for a smaller portion of brown rice as your base rather than white sushi rice, which has a high GI. Leave out any mayonnaise and fried onions and choose a low salt soy sauce.

Try our ponzu tofu poke bowl, sushi burrito, easy salmon sushi rice bowl, salmon & cucumber sushi rolls and sesame & ginger sushi bowls.

7. Thai

Thai curries, such as green, yellow and red curries, contain coconut milk, which is high in saturated fat. You can find lighter versions to make these popular curries at home. In restaurants, look to stir-fried dishes or steamed dishes containing chicken, fish or veg for healthier options. Starters and side dishes can often be fried so be mindful of menu items such as fried rice, fishcakes, spring rolls and prawn crackers. Instead, choose clear soups such as tom yum, salads, and steamed rice.

Explore our healthy Thai recipes, including prawn & ginger noodles, pork & chilli lettuce cups, light Thai green curry and lighter massaman chicken curry

8. Burgers

When it comes to burgers, steer clear of battered or breaded chicken or fish patties, and avoid any calorific added extras, such as cheese, bacon and high-fat sauces such as mayonnaise and burger sauce. Choose a grilled single-patty burger, and in place of high-fat sides, opt for extra salad instead.

Get inspired with our healthy burger recipe collection, including harissa turkey burgers, jerk chicken burger, spiced halloumi & pineapple burger with zingy slaw, superhealthy salmon burgers, easy vegan burgers and healthy beef burgers.

9. Ramen

When choosing ramen from a menu, consider the ingredients and toppings of the dish to find a healthier option. Pork is common in ramen dishes, but it can be a fatty meat, so lean chicken, turkey or prawns would be a healthier protein. When making ramen at home, you can easily boost the vegetable quota in the dish along with choosing a lean protein to make the dish even healthier.

Get inspiration with this healthy vegetarian ramen.

10. Shish kebab

Doner kebabs are often high in saturated fat, and typically come accompanied with fried chips and high fat sauces such as mayonnaise. For a healthier option when you're eating out, opt for a shish kebab, which is usually a skewer with whole cuts of grilled meat or fish, plus pitta bread and a salad without dressings.

Cook at home with these chicken shish kebabs, pulled goat kebabs with coriander dressing or jerk chicken kebabs with mango salsa.

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A registered nutritionist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food magazine. Kerry is a member of the Royal Society of Medicine, the Complementary and Natural Healthcare Council (CNHC), and the British Association for Applied Nutrition and Nutritional Therapy (BANT).

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