Healthy Chinese Food

Chinese food doesn't have to be all greasy. Here are some healthy Chinese dishes you can choose from when you don't feel like cooking.

'The problem is often not that the food itself is unhealthy, but that the ratio of carbs to protein and vegetables is not balanced, ' says Laura Iu, RD, a New York City-based nutrition consultant. Basically, if you eat too many carbs (especially refined carbs like ultra-processed pasta) compared to the amount of protein and vegetables on your plate, you're likely to experience a blood sugar crash (and lack of energy!) later.

If you love Chinese food, here are some of the healthiest options for you.

Moo Goo Gai Pan (Chinese style stir-fried chicken with mushrooms)

Although the name implies mushrooms and sliced chicken, you'll also find plenty of other vegetables like water chestnuts, snow peas, and bamboo shoots. Water chestnuts, a popular ingredient, are a water vegetable that provide the same amount of heart-healthy potassium as a small banana in each 1/4 cup. The sauce is also lighter than many other sauces in Chinese cuisine, as it's made with chicken stock, a little soy sauce, garlic, and ginger.

Steamed fish and vegetables

Steaming is a key cooking technique that is deeply rooted in Chinese culinary culture. You have many options, such as mild-flavored protein-rich white fish such as flounder, combined with mixed vegetables. Vegetables add fiber, an important nutrient for digestion and heart health. If you can add Chinese eggplant to your vegetable dish, do so. Chinese eggplants have fewer seeds than Western varieties and provide fiber and anthocyanins (powerful antioxidants).

Sichuan Tofu

This vegan Sichuan dish is spicy—and not just because it's spicy. The crispy tofu pieces provide plant-based protein, while the sauce is made with anti-inflammatory ingredients like garlic, ginger, and chili. It all adds up to a heart-healthy combination your taste buds will love. At many restaurants, you can even customize your level of spiciness. Mapo tofu is a similar version, often featuring ground meat like pork.

Szechuan tofu is often low in vegetables, so add a side of steamed veggies—a smart strategy that should apply to most main courses. Protein and plenty of veggies are a recipe for a nutrient-dense meal.

Shrimp with broccoli and garlic sauce

Shrimp with broccoli in garlic sauce is a popular Chinese dish. Low in calories but high in lean protein, shrimp provides plenty of immune-supporting selenium. Meanwhile, broccoli provides fiber and contains compounds that may help fight inflammation and even some cancers.

You may have heard the advice to order sauce on the side when ordering this or similar dishes like chicken and broccoli—but unless it's an option on the menu, don't do it. This can be considered culturally insensitive.

Beef and broccoli

Nutritionists leave beef out of this dish—steak is a great source of protein and contains more iron than chicken, so you'll get plenty of this essential mineral, which helps keep your energy levels steady and your red blood cells oxygen-rich. This dish is typically made with a lean cut of beef, such as sirloin or top sirloin, and is served with plenty of broccoli, which adds fiber to the meal.

Chicken stir-fried with bok choy

Tender, lean, protein-rich chicken breast slices are paired with stir-fried bok choy, a leafy green vegetable also known as Chinese cabbage, which provides vitamins C and A.

Egg Soup

Hungry at a Chinese restaurant? Order this as an appetizer. It's actually made with eggs, so it's a pretty good source of protein . You'll also benefit from anti-inflammatory ingredients like ginger, scallions, and garlic. Try to avoid the complimentary noodles in the soup, though—while delicious, they're deep-fried (and often extremely processed), meaning they're loaded with unhealthy fats and other bad stuff.

Lesley Montoya

Update 12 July 2025