<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/chicken-jalfrezi–020ac52.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/chicken-jalfrezi–020ac52.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/chicken-jalfrezi–020ac52.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-406266 alignnone size-landscape_thumbnail" alt="Chicken curry with red chillies in a silver bowl on a wooden board" title="5 of the healthiest takeaway options" /> <p>Healthy eating and Friday night feasting rarely go hand in hand. Some of our favourite takeaway temptations pose particular problems, from cuisines such as Chinese, Italian, Indian and Mexican to dishes such as fish and chips.</p>
<h2 class="p1">What is the healthiest takeaway to have?</h2>
<p>Of course, it’s fine to enjoy a treat every now and then, but when it comes to ordering in, there are simple tricks to get more bang for your buck, nutritionally speaking. Can’t resist those old favourites? Making your own will mean you know exactly what goes into your dish of choice and will help you keep control of your recommended daily intakes. We have plenty of healthy recipe inspiration, including our <a href="/recipes/chicken-jalfrezi">chicken jalfrezi</a>, pictured above.</p>
<p>Some takeaways and restaurants now provide nutritional information on their menus or websites which is worth looking out for, as it can help you to make a healthier choice.</p>
<p><strong>Read on for our top tips to make a healthier takeaway order. Next, check out our <a href="/recipes/collection/healthy-takeaway-recipes" target="_blank" rel="noopener">our favourite healthy takeaway recipes</a>, as well as <a href="/recipes/collection/healthy-chinese-recipes" target="_blank" rel="noopener">healthy Chinese</a>, <a href="/recipes/collection/healthy-thai-recipes" target="_blank" rel="noopener">Thai</a> and <a href="/recipes/collection/healthy-indian-recipes" target="_blank" rel="noopener">Indian</a> dishes. </strong></p>
<h2>10 healthy takeaway ideas</h2>
<h3>1. Indian</h3>
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<p>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.</p>
<p>Try our lighter <a href="/recipes/tandoori-chicken" target="_blank" rel="noopener">tandoori chicken recipe</a>, <a href="/recipes/healthy-tikka-masala" target="_blank" rel="noopener">healthy tikka masala</a> and <a href="/recipes/south-indian-fish-curry-chickpeas" target="_blank" rel="noopener">South Indian fish curry with chickpeas</a>. For more inspiration, check out our <a href="/recipes/collection/healthy-curry-recipes" target="_blank" rel="noopener">healthy curries</a> and <a href="/recipes/collection/healthy-indian-recipes" target="_blank" rel="noopener">healthy Indian recipes</a>.</p>
<h3>2. Chinese</h3>
<p><a href="/recipes/lighter-sweet-sour-pork" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p>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.</p>
<p>Check out our <a href="/recipes/collection/healthy-chinese-recipes">healthy Chinese recipes</a> for more ideas, including this <a href="/recipes/lighter-sweet-sour-pork" target="_blank" rel="noopener">lighter sweet & sour pork</a>, <a href="/recipes/healthy-beef-chow-mein" target="_blank" rel="noopener">healthy beef chow mein</a>, <a href="/recipes/chinese-poached-chicken-rice" target="_blank" rel="noopener">poached chicken & rice</a> and <a href="/recipes/lighter-chinese-chilli-beef" target="_blank" rel="noopener">lighter Chinese chilli beef</a>. For sides, get inspired with our <a href="/recipes/thin-stemmed-broccoli-hoisin-sauce-fried-shallots" target="_blank" rel="noopener">broccoli with hoisin sauce & fried shallots</a> and <a href="/recipes/smacked-cucumber-pickles-0" target="_blank" rel="noopener">smacked cucumbers</a>.</p>
<h3>3. Italian</h3>
<p><a href="/recipes/healthy-lasagne" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p>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.</p>
<p>Explore our <a href="/recipes/collection/healthy-italian-recipes" target="_blank" rel="noopener">healthy Italian recipes</a> and discover <a href="/howto/guide/best-healthy-pizzas" target="_blank" rel="noopener">the best healthy pizzas</a> and <a href="/recipes/collection/healthy-pasta-recipes" target="_blank" rel="noopener">healthy pasta</a> dishes you can make at home, including this <a href="/recipes/bbq-chicken-pizza" target="_blank" rel="noopener">low-calorie barbecue pizza</a>, <a href="/recipes/ultimate-makeover-spaghetti-carbonara" target="_blank" rel="noopener">healthier spaghetti carbonara</a> and <a href="/recipes/healthy-lasagne" target="_blank" rel="noopener">healthy lasagne</a>.</p>
<h3>4. Fish & chips</h3>
<p><a href="/recipes/crispy-fish-chips-mushy-peas" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-434432 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/healthier-takeaway-fish-and-chips-700-350-b36fb3c.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Crispy fish & chips with mushy peas on a white plate" title="5 of the healthiest takeaway options">
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<p>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).</p>
<p>Enjoy our classic recipes for <a href="/recipes/crispy-fish-chips-mushy-peas" target="_blank" rel="noopener">crispy fish & chips with mushy peas</a> or <a href="/recipes/fish-fingers-mushy-peas" target="_blank" rel="noopener">fish fingers & mushy peas</a>. If you fancy something different, try our <a href="/recipes/lemon-pollock-sweet-potato-chips-broccoli-mash" target="_blank" rel="noopener">lemon pollock with sweet potato chips & broccoli mash</a>, or <a href="/recipes/salmon-ginger-fish-cakes" target="_blank" rel="noopener">salmon & ginger fish cakes</a>.</p>
<h3>5. Mexican</h3>
<p><a href="/recipes/chunky-chilli" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Chunky-chilli-c06af71.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-922004 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Chunky-chilli-c06af71.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Chunky chilli" title="10 of the healthiest takeaway options">
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<p>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.</p>
<p>See our healthy <a href="/recipes/collection/healthy-chilli-con-carne-recipes" target="_blank" rel="noopener">chilli con carne recipe collection</a>, <a href="/recipes/chunky-chilli" target="_blank" rel="noopener">classic chunky chilli</a>, <a href="/recipes/marathon-burritos" target="_blank" rel="noopener">black bean burritos</a> and <a href="/recipes/burrito-bowl-chipotle-black-beans" target="_blank" rel="noopener">burrito bowl with chipotle black beans</a> for a filling dinner. Browse our <a href="/recipes/collection/healthy-mexican-recipes" target="_blank" rel="noopener">healthy Mexican collection</a> for more inspiration.</p>
<h3>6. Poke bowls and sushi</h3>
<p><a href="/recipes/ponzu-tofu-poke-bowl" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/PonzuTofuPokeBowl-7cf631c.jpg?quality=90&resize=554%2C277" type="image/jpeg">
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/PonzuTofuPokeBowl-7cf631c.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/PonzuTofuPokeBowl-7cf631c.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/PonzuTofuPokeBowl-7cf631c.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-922003 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/PonzuTofuPokeBowl-7cf631c.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Ponz tofu poke bowl" title="10 of the healthiest takeaway options">
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<p class="p1">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.</p>
<p>Try our <a href="/recipes/ponzu-tofu-poke-bowl" target="_blank" rel="noopener">ponzu tofu poke bowl</a>, <a href="/recipes/sushi-burrito" target="_blank" rel="noopener">sushi burrito</a>, <a href="/recipes/easy-salmon-sushi-rice-bowl" target="_blank" rel="noopener">easy salmon sushi rice bowl</a>, <a href="/recipes/salmon-cucumber-sushi-rolls" target="_blank" rel="noopener">salmon & cucumber sushi rolls</a> and <a href="/recipes/sesame-ginger-sushi-bowls" target="_blank" rel="noopener">sesame & ginger sushi bowls</a>.</p>
<h3>7. Thai</h3>
<p><a href="/recipes/light-thai-green-curry" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Light-Thai-green-curry-d52d20a.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
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<img class="wp-image-922000 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Light-Thai-green-curry-d52d20a.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Thai green curry" title="10 of the healthiest takeaway options">
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<p class="p1">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.</p>
<p>Explore our <a href="/recipes/collection/healthy-thai-recipes" target="_blank" rel="noopener">healthy Thai</a> recipes, including <a href="/recipes/thai-prawn-ginger-noodles" target="_blank" rel="noopener">prawn & ginger noodles</a>, <a href="/recipes/pork-chilli-lettuce-cups" target="_blank" rel="noopener">pork & chilli lettuce cups</a>, <a href="/recipes/light-thai-green-curry" target="_blank" rel="noopener">light Thai green curry</a> and <a href="/recipes/lighter-massaman-chicken-curry" target="_blank" rel="noopener">lighter massaman chicken curry</a></p>
<h3>8. Burgers</h3>
<p><a href="/recipes/harissa-turkey-burgers" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/burger-abdc84d.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/burger-abdc84d.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-921998 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/burger-abdc84d.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="10 of the healthiest takeaway options" title="10 of the healthiest takeaway options">
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<p class="p1">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.</p>
<p class="p1"> Get inspired with our <a href="/recipes/collection/healthy-burger-recipes" target="_blank" rel="noopener">healthy burger recipe collection</a>, including <a href="/recipes/harissa-turkey-burgers" target="_blank" rel="noopener">harissa turkey burgers</a>, <a href="/recipes/jerk-chicken-burger" target="_blank" rel="noopener">jerk chicken burger</a>, <a href="/recipes/spiced-halloumi-pineapple-burger-zingy-slaw" target="_blank" rel="noopener">spiced halloumi & pineapple burger with zingy slaw</a>, <a href="/recipes/superhealthy-salmon-burgers" target="_blank" rel="noopener">superhealthy salmon burgers</a>, <a href="/recipes/easy-vegan-burgers" target="_blank" rel="noopener">easy vegan burgers</a> and <a href="/recipes/ultimate-makeover-burgers" target="_blank" rel="noopener">healthy beef burgers</a>.</p>
<h3>9. Ramen</h3>
<p><a href="/recipes/vegetarian-ramen" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p>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.</p>
<p>Get inspiration with this <a href="/recipes/vegetarian-ramen" target="_blank" rel="noopener">healthy vegetarian ramen</a>.</p>
<h3>10. Shish kebab</h3>
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<p class="p1">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.</p>
<p class="p1">Cook at home with these <a href="/recipes/traffic-light-chicken-shish-kebabs" target="_blank" rel="noopener">chicken shish kebabs</a>, <a href="/recipes/pulled-goat-kebabs-coriander-dressing" target="_blank" rel="noopener">pulled goat kebabs with coriander dressing</a> or <a href="/recipes/jerk-chicken-kebabs-mango-salsa" target="_blank" rel="noopener">jerk chicken kebabs with mango salsa</a>.</p>
<h3>Enjoyed this? Now try…</h3>
<p><a href="/recipes/collection/healthy-takeaway-recipes">Our favourite healthy takeaway recipes</a><br>
<a href="/recipes/collection/healthy-burger-recipes">The best healthy burger recipes</a><br>
<a href="/recipes/collection/healthy-kebab-recipes">Our top healthy kebab recipes</a><br>
<a href="/recipes/collection/healthy-thai-recipes">Our best ever healthy Thai recipes</a><br>
<a href="/recipes/category/healthy-eating-collections">All our healthy recipe collections</a></p>
<hr>
<p><em>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).</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
10 of the healthiest takeaway options
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