20 Delicious Healthy Chinese Food Dishes that are Low-carb and Nutritious

Healthy Chinese Food

Chinese food lovers always yearn to order healthy Chinese takeout dishes. However, some of the healthy Chinese food options that might look nutritious can be heavy in salt, sugar, oil, and processed chemicals. For instance, American Chinese meals are sweeter and saltier than traditional Chinese food, and they often have their flavor character. Have you ever wondered why, after eating at a Chinese restaurant, you feel so hungry even though you choose healthy Chinese food options? Well, the carbohydrates in rice and noodles, as well as the additional sugar in the sauces, are to blame. The Chinese food calories are thus a major hindrance to those who love Chinese food.

Ordering the healthiest Chinese food takeaway is also not simple. It takes a bit more consideration when you want to get the healthiest takeaway dishes. Furthermore, American versions are not the healthiest takeaway as they are generally high in carbohydrates, leading to an insulin spike followed by a dip in blood sugar. However, if you prepare your own low-carb Chinese food dishes, you can prevent this. Making low calorie Chinese food dishes is not that complex; you can even prepare gluten free Chinese food dishes if you know where to start!

Having said that, it is not difficult choosing the most nutritious cuisine from your favorite Chinese restaurant if you decide to dine outside. So we’ve put up a cheat sheet of healthy Chinese food alternatives for you in this post. 

When you cook healthy Chinese food at home, you may simply replace the traditional white rice in your favorite takeaway recipes with cauliflower rice. Replace the noodles with keto-friendly alternatives like zoodles or shiratake noodles to create healthy Chinese food. Also, There’s no reason to be afraid of Asian-inspired comfort cuisine. To cut the calories in Chinese food and prepare low carb Chinese food dishes, just swap a few basic ingredients. This will not only reduce the Chinese food calories but also keep the taste and flavors intact.

Moreover, a gluten-free diet is followed by a majority of the population in this day and age. Being gluten-free should not prevent you from enjoying your favorite healthy Chinese takeout dishes, whether it’s Chinese New Year or simply another Friday night. No, it’s not just the bland alternatives available, but also the foods you truly miss. Sweet and sour chicken, prawn toast, chow mein, crispy chili beef… it’s all here, and it’s all gluten free Chinese food and one of the healthiest takeaway dishes. 

Furthermore, if you adopt a gluten-free diet and cut the calories in Chinese food, you may find it rather simple to purchase gluten-free goods at your local grocery store. You may also notice that some restaurants label gluten-free foods on their menus. If you’re lucky, your neighborhood Chinese restaurant will carry gluten-free products to make things easy for you.

If you want to have healthy Chinese food then most soups, noodle meals, fried or battered items, and anything cooked with soy sauce should be avoided while dining out at your favorite Chinese restaurant. Most Chinese meals made with dark sauces should be avoided as they typically include gluten and wheat. The healthiest Chinese food dishes are those which contain the least amount of carbs and fats.

Unless gluten-free products are used, fish sauce, duck sauce, oyster sauce, teriyaki sauce, and other sauces contain gluten. Instead, request simple cooked meat and veggies, rice and rice noodles, or a meal with a cornstarch-based “white sauce,” but no soy or black sauces if you want to go for the healthiest Chinese food options. Any thickening agents used in a sauce might include gluten. 

If you’re following a gluten free Chinese food diet, here’s a list of foods to stay away from: 

Sauces

Sauces containing gluten, such as hoisin sauce, oyster sauce, soy sauce, and wheat noodles, should be avoided. 

Noodles

Noodles, such as egg noodles or ramen noodles, contain wheat and are therefore unsuitable for coeliacs and are not the healthiest takeaway options. Rice noodles are a good healthy Chinese food option!

Mock meats  

Seitan is a gluten-containing protein that is commonly used to produce imitation meat recipes. Tempeh frequently contains gluten-containing grains, therefore it’s better to avoid imitation meat recipes. 

Sides 

Fortune cookies, as well as anything prepared with wonton wrappers, are not gluten-free. The Chinese food calories are huge in these simple-looking sauces. There are several strategies to ensure that your dining-out experiences are safe, pleasant, and consist of healthy Chinese food dishes. Always read the menu carefully, make specific requests, and ask questions of the wait staff. 

What are some typical menu items at Chinese restaurants, and how can you request them gluten-free? 

Steamed Chicken/Shrimp or Seafood: Usually steamed with aromatics or other ingredients, chicken, shrimp, or seafood can be ordered. Ascertain that the chicken or seafood has been cooked in freshwater (not water used to cook wheat noodles). Check to see if the other components in the water are gluten-free. If not, request that it be steamed simply in water. Soy sauce should be avoided (unless labeled gluten-free).

Egg Drop Soup:

Another healthy Chinese food is this soup made with scrambled eggs in a boiling chicken broth with a variety of toppings (pepper, scallions). Make sure it’s made using corn or potato starch rather than wheat flour. Make sure the soup’s chicken stock is fresh rather than tinned. Request that the fried wontons or fried noodles (frequently used as a garnish) be removed. 

Fried rice: This is made with white rice, an egg, scallions, carrots, and beef, pig, or tofu. To cut the calories in Chinese food and make it gluten-free, request that it be prepared using gluten-free soy sauce that is clearly labeled. Tofu that has been fried should be avoided. 

Vegetables (Steamed): Vegetables, mushrooms, bamboo, maize, pea pods, water chestnuts, and other items Ensure that the veggies are cooked or steamed in freshwater before serving (not water used to cook wheat noodles). 

Steamed Rice: Steamed white or brown rice Make sure the rice is cooked in a clean saucepan and the water used to steam it is fresh.

Overall, following a gluten-free diet might make eating out more difficult. You can acquire gluten free Chinese food with a little forethought on your part and assistance from the establishment. 

Let us now look at 20 low-carb and healthy Chinese food recipes that are great for you if you want to eat the healthiest Chinese food.

Love appetizers but dread the fat? Take a look at these:

Cucumber Salad

Salad isn’t a thing in the Chinese diet since they prefer to prepare their veggies. Cucumber salad, on the other hand, is a refreshing start to any dinner on any Chinese menu. It’s a cucumber that’s been pickled for 24 hours, marinated in vinegar, and seasoned with salt.

Wood Ear Mushroom Salad

Wood ear mushroom, a black and wavy fungus, is used in another cold appetizer. Wood ear is crisp and refreshing when served cold with a simple garlic sauce. This unique fungus is also high in antioxidants, iron, vitamins, and other nutrients. These nutrients may aid in the prevention of cancer and cardiovascular disease. 

Egg Drop Soup

To begin your meal with a healthy Chinese food option, try this hearty egg drop soup that is high in protein but low in calories. It’s a standard in most Chinese restaurants. 

Winter Melon Soup

As the name indicates, winter melon soup keeps us warm on frigid winter nights. This meal can be made using pork ribs, bamboo shoots, or even meatballs. Winter melons, or ash gourds, are high in dietary fiber, potassium, and vitamin C while being low in calories and saturated fat. Even though soups are usually a Cantonese specialty, winter melon soup may be found in numerous regional Chinese restaurants.

Try these for the main course: 

Gluten-Free Chicken Chow Mein

A delicious and healthy Chinese food, chicken chow mein recipe that is gluten-free? No, you’re not hallucinating. It’s possible and is also possibly one of the simplest to create since it only calls for five ingredients. ONE OF THE INGREDIENTS, ON THE OTHER HAND, IS VERY SPECIFIC, as regular egg noodles are not gluten-free. 

You may make this with Oomi noodles to cut calories in Chinese food. They’re gluten-free and look much like the egg noodles you’d get in a chow mein dish. However, the fact that they’re made of fish, turned us off a little. Unfortunately, this is neither vegan nor full of veggies. Instead, I’d suggest using ribbon rice noodles. The fact that these noodles are not dairy-free — they include milk protein – has also deterred us from trying them sooner. Boneless chicken thighs, carrots, beansprouts, and gluten-free soy sauce are the remaining components.

Gluten-free Sweet and Sour Chicken 

This gluten-free sweet and sour chicken recipe tastes just like the Cantonese-style meal you may recall eating from your neighborhood takeout joint. Normal ingredients are used, but you must use gluten-free self-rising flour, and for the sauce, you must use gluten-free ketchup, white rice vinegar, pineapple rings, pineapple juice, sugar, green and red pepper, and cornflour combined with water. 

Buddha’s Delight 

Buddha’s Delight is a plant-based alternative that is a rather healthy Chinese food. This may be a good choice for people seeking a healthy Chinese takeout which is a plant-based alternative. This dish includes steamed vegetables like broccoli, carrots, bean sprouts, and more, as well as tofu. 

Egg Foo Young

Egg foo young is a type of omelet that is served on a bed of rice. Egg foo young is typically prepared with vegetables like mushrooms, carrots, peas, bean sprouts, and green onion, and is high in protein and good carbohydrates.

Steamed Dumplings

Dumplings are dough pockets filled with seasoned meat and vegetables, usually pork and cabbage, at a Chinese restaurant. They’re commonly fried, but they may also be steamed to form a low calorie Chinese food. Although the soy sauce-based dipping sauce is low in calories, it is high in sodium, so use caution if you are sensitive to salt.

Hot and Sour Soup or Egg drop soup

In a deliciously cooked chicken broth, mushrooms, bamboo shoots, eggs, and ginger are mixed to make a hot and sour soup. It also contains vinegar and spices, which give the meal a spicy and sour flavor. Egg drop soup, on the other hand, is made simply with cooked egg ribbons in chicken broth. Both soups are low in calories thereby making them healthy Chinese food dishes. You can make them even healthier by skipping the fried lo mein noodles that are frequently served as a garnish.

Moo Goo Gai Pan

Moo goo gai pan is a lightly sauced stir-fried chicken and vegetable dish that includes mushrooms, broccoli, carrots, and water chestnuts. It’s low in calories thanks to the vegetables and lean chicken. Furthermore, the chicken provides a significant quantity of protein, making this a complete meal. If the sauce is high in salt and sugar, ask if it may be served on the side so you can keep track of how much you consume.

Beef and Broccoli

Beef and broccoli is a basic stir-fried meal with broccoli and a mild sauce. It’s a high-protein low carb Chinese food dish that’s reasonably healthful. It is, however, frequently prepared using fatty beef slices. Request steamed broccoli instead of stir-fried broccoli and ask if the sauce may be served on the side to cut down on fat.

Chop Suey

Another stir-fry meal is chop suey, which is made with pork, eggs, and thinly sliced veggies in a light sauce. It’s usually cooked with pork, although it may also be made with chicken, beef, or tofu. It’s one of the healthy Chinese food options, like other stir-fries, because it’s created with a protein source and veggies. It also has a larger fat content, with extra fat added during the stir-frying process in a restaurant version. Choose a mild sauce to reduce the amount of salt and sugar in your meal. 

Chicken and Broccoli

Chicken and broccoli are similar to beef and broccoli in that it consists of stir-fried chicken and broccoli in a mild sauce. It is, however, a leaner alternative to beef and broccoli that still provides enough protein thereby making it one of the healthiest Chinese food dishes. If at all feasible, request that the meal be steamed. You’ll lose the oil that it’s usually cooked in, lowering the fat and making it a low-calorie content.

Baked Salmon

Many Chinese restaurants provide baked salmon, which is one of the most delicious and healthy Chinese food dishes. Baked salmon is high in protein, low in carbohydrates, and high in beneficial omega-3 fats. Baked salmon is a great low-carb or keto entrée when served with a side of steamed veggies. 

Steamed Anything

Anything that is steamed reduces the amount of oil in the meal, making it lower in calories and maybe simpler to digest. Almost any meal can be steamed. This method works for vegetables, lean protein, grains, and anything else you can think of. 

Spring Rolls

Steamed spring rolls, unlike fried spring rolls, are made using rice paper and pre-cooked contents such as shrimp or veggies. While the crispness of a fried spring roll or egg roll may be missed, steaming spring rolls or Vietnamese spring rolls are a little healthier. Stemmed spring rolls are a low carb Chinese food option.

Mongolian Barbecue 

Mongolian barbeque offers a unique twist on Asian cuisine, allowing you to select your meats and veggies and have them prepared to order without the use of sugar or starch thereby making it a good low calorie Chinese food.

Dry Stir-Fried Green Beans

This is one of the healthiest takeaway foods that you can cook at home. When green beans are coated with oil and cooked in a hot wok, they form a characteristic crispy outer coating. Because of the high heat of the pan roasting them, you need less oil and cook them for longer. After that, the beans are mixed and stir-fried with Sichuan pepper, scallions, garlic, ginger, and chili-flavored oil. This is probably one of the most delicious healthy Chinese food dishes.

Happy Family

Happy family, also known as triple delight, is a stir-fry consisting of vegetables, meat (chicken or pig), fish, and veggies. It’s generally served with rice and a rich brown sauce. A happy family is a healthy Chinese food that is high in protein since it contains both meat and fish, as well as veggies, which contribute fiber.

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