Low-Calorie Chinese Food Options for Everyday Lunch and Dinner

"I love Chinese food, but I never know which dishes are low in calories. I want to eat something tasty without feeling bad later, yet it is hard to choose the right options when the menu has so many heavy meals."

Chinese food offers flavors that are bold and comforting, available at all tables. The majority believe it is a high-calorie and savory dish, yet some options are both delicious and healthy. Thus, this guide will discuss ideas for rich-tasting, low-calorie Chinese food. Whether it's lunch, dinner, or takeout, readers discover what pleases their taste buds.

Part 1. 15 Healthy Chinese Takeaway Options for Breakfast, Lunch, and Dinner

If you're looking for healthy options from a Chinese takeaway, this section has got you covered. Review the 15 simple Chinese takeaway options that you can consider for breakfast, lunch, and dinner.

For Breakfast

Have a look at healthy options from Chinese takeaway that are nutritious, light, and commonly found on Chinese menus:

1. Congee (Rice Porridge)

Best for: Older adults, pregnant individuals, and those with digestive issues.

It is a simple rice porridge cooked until it turns soft and smooth. People make it in many different ways, often adding lean options like shredded chicken, tofu, or a boiled egg. Moreover, fresh vegetables and green onions add more flavor and nutrition, while using brown rice or mixed grains makes the meal healthier and more satisfying.

2. Jianbing (Savory Chinese Crepes)

Best for: athletes, students, and individuals in need of energy.

Among the healthy Chinese takeaway options, Jianbing is a savory crepe made with egg, scallions, and fresh greens. So, when you choose whole-grain flour and light sauces, it makes it healthier and lower in calories. This dish provides protein, stays portable, and allows personal customization with different fillings.

3. Steamed Dumplings

Best for: General audiences, young kids, and Weight Watchers.

If you are a momo or dumpling lover, choose steamed dumplings instead of fried ones to make them healthier. Moreover, fill them with lean meat, seafood, tofu, or a mix of vegetables so that they can stay light and provide a good source of protein and fiber. Options with more vegetables or vegetarian fillings usually have fewer calories and less fat.

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4. Tea Eggs

Best for: Diabetics, young adults, fitness enthusiasts.

As the least calorie-dense Chinese food option, Tea Eggs can be a healthy choice since they are hard-boiled eggs cooked in a mixture of tea, soy sauce, and spices. They provide a flavorful, high-protein, and portable breakfast option. Above all, they go well with a small bowl of rice or congee for a balanced meal.

5. Baozi (Steamed Buns) with Vegetable or Lean Meat Fillings

Best for: Vegetarians, weight watchers, and those concerned with general health.

This meal features steamed buns filled with vegetables or lean meat, providing a balanced combination of protein, fiber, and carbohydrates. So, when you choose whole wheat buns and fillings like mushrooms, greens, or lean poultry, make them healthier. For an enhanced taste experience, serve with a side of pickled vegetables for added flavor and nutrition.

For Lunch

If you look for the lunch-based low-calorie Chinese takeout, review the five listed options with calorie count and best for:

1. Steamed Chicken with Broccoli

Best for: Weight loss, diabetes management, heart health, and overall adult nutrition.

Steamed chicken with broccoli provides a perfect balance of lean protein and fiber. The chicken remains tender and flavorful without the need for extra oil, while the broccoli adds crunch and valuable nutrients. Additionally, this dish stays light on calories and supports a healthy, filling lunch. It works well with a small serving of brown rice for a complete meal.

2. Shrimp with Mixed Vegetables

Best for: athletes, immune support, seniors, and overall health.

Unlike other meals, shrimp with mixed vegetables delivers a light and protein-rich meal. Fresh vegetables such as bell peppers, snow peas, and carrots add vitamins, fiber, and color to the plate. Moreover, shrimp provides essential nutrients without heavy calories. Hence, this combination keeps meals satisfying, healthy, and ideal for a balanced diet.

3. Buddha's Delight (Vegetarian Stir-Fry)

Best for: Vegetarians, digestion, weight management, and older adults.

Within the low-calorie options from the Chinese takeaway for launch, do try Buddha's Delight, AKA Vegetarian Stir-Fry. Buddha's Delight contains a variety of fresh vegetables and tofu. Hence, it provides fiber, vitamins, and minerals while remaining low in calories and fat. Also, this vegetarian option feels filling and flavorful without the need for heavy sauces.

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4. Hot and Sour Soup

Best for: People with low appetite, older adults, general health, and weight management.

Hot and sour soup gives a bold flavor without adding excess calories. The light broth contains tofu, mushrooms, and vegetables, providing protein and essential nutrients. Its tangy and slightly spicy taste makes it comforting and satisfying. This soup also works well as a starter or a complete light lunch.

5. Moo Goo Gai Pan (Chicken with Mushrooms and Vegetables)

Best for: Seniors, pregnant women, athletes, and a general adult diet.

Just like its unique name, Moo Goo Gai Pan combines tender chicken with fresh mushrooms and crisp vegetables for a light and flavorful meal. The dish uses a simple, light sauce that adds taste without extra calories. It also provides lean protein, fiber, and essential vitamins, making it a healthy option for lunch or dinner.

For Dinner

When it comes to dinner, healthy Chinese food takeaway, glance at the five given ideas, each with a calorie table and recommendations for who they suit best:

1. Steamed Fish with Vegetables

Best for: individuals with heart health concerns, seniors, pregnant women, and adults in general.

Steamed fish with vegetables provides a light and nutritious dinner option. Fresh fish offers lean protein and omega-3 fatty acids, while vegetables like bok choy, carrots, and snow peas provide fiber and essential vitamins. Additionally, a light soy or ginger sauce adds flavor without extra calories.

2. Szechuan Tofu

Best for: Vegetarians, athletes, weight management, and young adults.

Compared to other dinner ideas, Szechuan tofu delivers bold flavors with minimal calories. Firm tofu offers a rich source of protein and a smooth texture, complemented by vibrant vegetables like bell peppers and broccoli. Plus, a small amount of chili and garlic adds taste without heaviness.

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3. Shrimp with Broccoli in Garlic Sauce

Best for: immune support, weight loss, seniors, and overall health.

This low-calorie Chinese dish features shrimp with broccoli in a garlic sauce, combining lean protein with fiber-rich vegetables. Shrimp provides essential nutrients, while broccoli adds vitamins and a crunchy texture. Additionally, a light garlic sauce adds flavor without making the dish too heavy.

4. Moo Shu Vegetables

Best for: Vegetarians, digestion, kids, and general adult diet.

Moo Shu vegetables offer a colorful mix of cabbage, mushrooms, and carrots with a light sauce. It provides fiber, vitamins, and antioxidants while remaining low in calories. Served with thin pancakes or a small portion of rice, it becomes a balanced and satisfying vegetarian dinner.

5. Chicken and Bok Choy Stir-Fry

Best for: athletes, pregnant women, weight loss, and overall health.

A chicken and bok choy stir-fry offers a healthy combination of lean protein and fresh vegetables. The dish features a light sauce that adds flavor without extra calories. Bok choy adds crunch and nutrients, while chicken provides a sense of satiety.

Part 2. Low Calorie Chinese Takeout: How to Order Smart - 6 Tips

As you have healthy Chinese food takeaway ideas for each meal, follow the given tips to order smart:

1. Choose Steamed over Fried

Choose steamed dishes instead of fried ones to reduce calories and fat. Steamed chicken, fish, or vegetables remain flavorful without adding heaviness. This choice keeps meals lighter and healthier while maintaining taste.

2. Use Apps to Track Healthy Chinese Takeout

Order takeout with the help of apps that calculate calories and nutrients. This will help you make informed decisions and maintain a balanced diet. Additionally, you can rely on CalBye, an AI-based application that enables real-time calorie tracking. You can take a picture of the meal from the Chinese menu and scan the barcode once you receive it to obtain a comprehensive calorie report.

To ensure you choose healthy options from a Chinese takeaway, the app also features an AI that you can interact with to receive detailed insights. You can categorize the type of meal you want to consult, and you can also thoroughly scan the Nutrition label. With all these aspects, you can get a detailed report along with AI-based suggestions and alternative meals to try.

Key Features

1. My Achievements: You can track your weekly progress and determine if you are nearing the set goal.
2. Highly Secure: The app is safe because it requires no personal details and collects only Body Information, such as gender, age, and weight.

CalBye

Track Calories Everywhere & Anytime

Available on:

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Track Calories Everywhere & Anytime

Guide to Track Calories of Healthy Chinese Takeaway Options via CalBye

Step 1. Access the App and Choose the Meal to Scan

Choose the type of meal you want to scan, then select the "Scan Meal" option.

Step 2. Save or Log the Report After Scanning

Capture the image of the Chinese takeaway using the "Scan Meal" tool and wait for the AI to process it. Once you receive the detailed report, tap the "Log It" button to save it.

3. Prioritize Lean Proteins

Focus on lean proteins such as chicken, shrimp, fish, or tofu. They provide essential nutrients and keep you full longer without excess calories.

4. Emphasize Vegetables

Include plenty of vegetables in your order for fiber, vitamins, and minerals. Vegetables add color, texture, and nutrition while keeping meals low in calories.

5. Request Light Sauces

Ask for light or reduced-sodium sauces to lower your calorie and sodium intake. Sauces like soy, ginger, or garlic can enhance flavor without adding heaviness.

6. Watch the Rice and Noodles

Control the portion sizes of rice and noodles to avoid extra calories. Opt for brown rice or smaller servings, or replace part with vegetables.

Conclusion

Summing up, review the 15 low-calorie Chinese food takeaway ideas given in this guide to maintain a healthy diet. Moreover, it is recommended to use the CalBye app to make informed choices and maintain a balanced diet. With these smarter choices, you can enjoy your favorite Chinese meals without worrying about excess calories.

CalBye

Track Calories Everywhere & Anytime

Available on:

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Track Calories Everywhere & Anytime