5 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.

What is a healthy takeaway?

1. Indian

Tandoori dishes are one of the easiest ways to enjoy a healthier takeaway, as the meat is normally grilled rather than fried, which reduces the calories and saturated fat.

Stick to tomato-based sauces and choose something with a bit of spice, guaranteed to quickly satisfy your taste buds. Swap your naan for a couple of poppadoms topped with raita or tomato sambal, and choose plain over pilau rice, which is cooked with extra oil.

Healthier options:
Tomato-based or dry curries like tandoori, madras, jalfrezi, rogan and bhuna dishes. Plain rice, roti, poppadoms.

Cut down on:
Creamy curries like masala, pasanda or korma. Naan, pilau rice, bhajis.

Make it yourself:
Give it a go with our lighter tandoori chicken recipe. Try using a small amount of rapeseed oil when cooking Indian dishes at home, and use wholemeal flour and brown rice rather than white to make your dishes even healthier. 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. Over-eating when you get a takeaway is common, so opt for a broth or soup starter while looking to steamed and stir-fried options for your main.

Healthier options:
Steamed/boiled rice, plain noodles, crab & sweetcorn soup, steamed dumplings, steamed fish, chicken chop suey, Szechuan prawns, vegetable stir-fry.

Cut down on:
Fried rice, crispy duck, sticky sauces like sweet & sour, battered chicken/prawn/pork balls, prawn crackers, wontons, spring rolls, sesame toast, spare ribs.

Make it yourself:
Cooking your own Chinese favourites means you can cut down on salt. Check out our healthy Chinese recipes for more ideas, including this sweet & sour pork.

3. Italian

Bowls piled high with creamy pasta and cheesy deep-pan pizzas might be delicious, but they're not the most nutritious dishes. The good news is that there are still lots of lovely lower-fat Italian alternatives. Opt for thin-based pizzas and pastas with a tomato or vegetable sauce, and ditch the garlic bread in favour of better-for-you ciabatta – or, even better, a green salad.

Healthier options:
Thin-crust pizzas, lean meats, vegetable and seafood toppings, bruschetta, ciabatta, Italian soups such as pasta fagioli or minestrone.

Cut down on:
Deep-pan or thick/stuffed-crust pizza bases, pepperoni or extra cheese toppings, creamy pasta sauces, garlic bread, lasagne, fried calamari, ravioli.

Make it yourself:
Try our easy, low-calorie barbecue pizza. If you're rustling up your own Italian feast, carbonara and lasagne needn't be off the menu. Use less oil when cooking and stick to lean meats and lower-fat soft cheeses to make your sauces creamy. Try our healthy Italian recipes and discover the best healthy pizzas you can make at home.

4. Fish & chips

It may be a quintessentially British takeaway, but 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 don't forget 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. And finally, while white fish is a good source of protein, after it’s been battered and cooked in the deep-fat fryer, it’s no longer lean. Breadcrumbed fish may be a lower-fat option, or simply leave some of the batter behind.

Healthier options:
Breadcrumbed or plain grilled fish, mushy peas, baked beans, thick-cut chips (they absorb less oil than thin-cut chips).

Cut down on:
Thin-cut or triple-cooked chips, pies such as steak and kidney, jumbo battered sausages, onion rings.

Make it yourself:
Bake breadcrumbed fillets of fish and homemade chips in the oven for a crispy finish, with no deep-fat fryer required. Our classic recipes for crispy fish & chips with mushy peas or fish fingers & mushy peas are a great place to start. 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. If you want to add sauce, tomato salsa is a good choice. Portion sizes can be large, so try splitting a starter or side dish between two, or save leftovers for another meal.

Healthier options:
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, salads (served without deep-fried taco bowls).

Cut down on:
Deep-fried dishes such as chimichangas, chalupas and taquitos, refried beans, cheese dips, salty tortilla chips, loaded nachos, soured cream, salads served in deep-fried taco bowls.

Make it yourself:
Fajitas are a great way to pack in plenty of protein and vegetables, and you can use wholemeal tortillas to increase fibre intake. Homemade chilli con carne is another good option – try our classic chunky chilli or black bean burritos for a filling dinner. Browse our healthy Mexican collection for more inspiration.

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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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