Ordering takeaway is a part of modern life. Whether you are working late or just don’t feel like cooking, fast food offers quick and easy solutions. But does healthy takeaway exist?

The reality is that most traditional takeaway options are high in saturated fats, salt, and calories. They often lack the vegetables and nutrients your body needs.

However, there is good news! You don’t have to ditch convenience of fast food to stay healthy. With a little know-how, healthy takeaway is possible—and even satisfying.

In this guide, you’ll discover smart tips, meal swaps, and the best healthy takeaway options across popular cuisines. Find out how you can enjoy fast food without compromising your health.

What to Avoid in Fast Food

Not all fast foods are created equal. While some meals may appear healthy, they’re often loaded with processed ingredients, added sugars, and unhealthy fats. Common culprits include:

• Deep-fried items like fries, dim sims, and battered fish
• Large combo meals with sugary drinks
• Sauces high in sugar, sodium, and hidden fats
• Meals with little to no vegetables

Avoiding these options is key to making room for healthier takeaway meals that are nutrient-dense and better for your long-term health.

The Best Healthy Takeout Options by Cuisine

Focusing on eating home cooked meals allows you to know exactly what you’re putting into your body. However, you don’t have to miss out on your favourites—just choose smarter. Here are healthy fast food options across popular takeaway types:

Healthy Burgers

Nowadays, many burger joints offer healthier choices. Consider these options:

• Naked burgers (no bun) or wholemeal buns
• Grilled lean meats (chicken breast, turkey, or veggie patties)
• Add extra salad like tomato, lettuce, beetroot, or grilled mushrooms
• Avoid cheese-heavy combos, deep fried chicken, and fries
• Choose water or sparkling water instead of sugary soft drinks

Pro Tip: Ask for sauces on the side or skip them entirely to avoid hidden sugars and calories.

Healthy Chinese Takeaway

Chinese food is so tasty and it’s great for sharing with family and friends. Here are some suggestions to keep chinese takeaway healthy, and to keep the portion sizes down:

• Choose steamed dumplings, stir-fried vegetables, or steamed greens
• Pick lean proteins like tofu, chicken breast, or prawns
• Order plain steamed rice instead of fried rice
• Limit sweet sauces like honey chicken or sweet and sour pork

Portion Tip: Don’t eat straight from the container—use a small plate to portion the size, and save the leftovers.

Healthy Japanese Takeout

Japanese food offers many choices. Sushi and sashimi are great options on a busy day when you’re out of time to cook. Consider these options when ordering Japanese takeout:

• Go for sushi rolls with vegetables (e.g. cucumber, avocado) or sashimi
• Avoid tempura or deep-fried fillings
• Try teriyaki chicken with rice, grilled salmon, or soba noodle salads
• Healthy sides: edamame, seaweed salad, or steamed gyoza

Healthy Thai Takeaway

Vegetable-packed stir-fries or salads with lean protein are excellent choices when ordering Thai food. Consider ordering these options:

• Choose dishes like Thai beef salad, prawn stir-fry, or Larb Gai
• Go for steamed rice, and avoid coconut-rich or fried rice
• Ask for less oil when ordering stir-fries
• Avoid fatty meats like duck
• Stay away from creamy curries—opt for Jungle curry or light coconut versions

Healthy Mexican Takeaway

When you think of Mexican food, corn chips dripping with cheese might come to mind. However, Mexican cuisine is packed with vegetables and there are several healthy options on offer. Consider the following choices:

• Build your own burrito bowl with brown rice, black beans, lean meat, salsa, guacamole, and grilled veggies
• Skip the sour cream, full-fat cheese, and corn chips
• Try fajitas served with grilled chicken or beef, and use lettuce wraps instead of tortillas
• Add as many vegetables as possible for a nutrient and fibre boost

Healthy Fish and Chips

Gone are the days of greasy, deep fried fish and chips. Many fish and chip shops offer healthier options nowadays as a choice. Consider the following suggestions:

• Opt for grilled fish instead of battered fish
• Add a side salad or grilled vegetables, available at most fish and chip shops
• Avoid deep-fried extras like calamari rings, dim sims and potato cakes
• Skip the hot chips

Healthy Vietnamese Takeaway

Vietnamese is one of the better fast-food options, packed with fresh salad vegetables and herbs. Consider these tips when ordering Vietnames cuisine:

• Fresh rice paper rolls with prawns, vegetables, or tofu
• Choose noodle-free rolls for a lower-calorie alternative and extra salad
• Enjoy a bowl of Pho, but go easy on the broth if it’s salty
• Add extra herbs and vegetables for fibre and flavour

Tips for Ordering Healthy Takeaway

Food is essential for both enjoyment and meeting our nutritional needs, as outlined in the Australian Dietary Guidelines. When ordering takeout in-store or from a delivery app, follow these simple tips to keep your meal as healthy as possible:

1. Watch Portion Sizes

Restaurants often serve more than a standard portion. Share your meal, or save half for another time. Additionally, avoid eating directly from containers to help with portion control.

2. Add Extra Vegetables

Request a side salad or extra greens with your meal for added nutrition. Many outlets offer vegetable add-ons—use them! They help fill you up without the extra kilojoules. A side of greens or a leafy garden salad is a great alternative to these deep-fried sides.

3. Limit Fried and Creamy Foods

Grilled, steamed, or baked meals are lower in calories and fat than fried options. Avoid creamy sauces, butter-based dishes, as well as anything “loaded.”

4. Choose Lean Protein

Grilled chicken, tofu, fish, and legumes are your go-to options. Avoid processed or deep-fried meats like schnitzel, bacon, or salami.

5. Control Sauces and Dressings

So often, takeaway food gets topped with loads of sauces and dressings. Always ask for sauces on the side. This includes mayo, aioli, gravy, sweet chilli, or teriyaki sauces, which often contain excess sugar and sodium.  That way, you can control how much you add to your food, or you may choose to avoid them altogether.

6. Swap Simple Carbohydrates

Look for takeaway spots offering brown rice, wholemeal wraps, or quinoa instead of white rice, white bread, or tortillas. With so much competition in the market, there are plenty of shops that offer these healthier choices. If these aren’t available, ask if you can swap or remove less healthy options altogether. Also, stay away from the sugary drinks!

Final Thoughts on Healthy Takeaway Choices

Healthy takeaway is more accessible than ever—if you know what to look for. Be selective and plan your meals, allowing you to enjoy the convenience of takeaway without compromising your health goals.

Choose meals packed with vegetables, lean protein, and whole grains, and don’t be afraid to customise your order. Whether you’re in the mood for sushi, burgers, stir-fries, or rice paper rolls, healthy fast food is absolutely within reach.

Want low-calorie takeaway ideas? Check out these delicious takeaway meals under 500 calories.

Disclaimer: This article contains affiliate links. If you use these links to make a purchase, we may earn a small commission. This information is general and not medical advice. Consult your healthcare provider before making any dietary changes.