On those nights when you’re fresh out of meal-prepped food, too tired to cook anything, and hungry for something hand-delivered, takeout is often the only conceivable notion. Sure, classic options are known for being high in sodium, fat, calories, and the like, but just because you’re ordering in doesn’t automatically mean you’ll be stuck eating greasy grub.
Take Thai food, for example. Registered dietitians are big fans of this takeout choice because alongside famously indulgent options like fried rice and pad Thai, many restaurants serve dishes packed with lean cuts of meat and lots and lots of veggies. Heck, some of them even offer healthier spins on those indulgent options, too.
Not sure what to order off the cuff? These are the eight healthy Thai food menu items R.D.s always spring for.
1. Pad Thai with extra vegetables
“For an entrée, I’ll often order the pad Thai with extra vegetables, which is usually made with delicate rice noodles and sautéed with tofu, bean sprouts, chicken, shrimp, and plenty of spices. Although the ingredients in pad Thai are generally pretty healthy, the calories can still add up fast. Just one cup of a typical pad Thai has about 400 calories and 17 grams of fat, as well as loads of sodium. To balance it out, I always order mine with an extra serving of steamed vegetables to mix in.”
—Patricia Bannan, M.S., R.D.N., author ofEat Right When the Time Is Tight
2. Tom yum soup
“I love tom yum soup because it is packed with flavor from lime, chiles, galangal, and lemongrass. You can also add chicken or shrimp to the soup for extra protein.It’s a great item to order to help fill you up so you don’t eat as much of less healthy options.”
—Lindsey Pine, M.S., R.D., owner ofTasty Balance Nutrition
3. Vegetable curry with tofu
“My go-to Thai takeout order is vegetable curry. Not only is it rich in flavor, but the tofu packs in loads of plant-based protein. I like to add extra veggies to help reach my daily fiber goal of 30 grams. Bonus: spices like turmeric—which are often used in Thai curry—contain anti-inflammatory properties.
—Nora Minno, R.D., and certified personal trainer
4. Red snapper with veggies
“Whenever I order Thai food, I keep it light by ordering a fish and veggie dish. I love dishes like steamed fillet of red snapper with veggies or pan-seared fillet of salmon with veggies.By filling up on lean protein and veggies first, all I need is a little taste of what everyone else is having, and I am completely satisfied. If I’m eating alone, I’ll still get the fish and veggies but add a veggie spring roll as well. Spring rolls are wrapped in rice paper and aren't fried, so they are a great option to pair with an entrée.”
—Chelsea Elkin, M.S., R.D., C.D.N.
5. Vegetarian spicy basil fried brown rice
“I do Thai takeout maybe once a month at most. So when I do, I like to indulge a little. One of my favorites is a vegetarian spicy basil fried rice with bell peppers, onions, chili, and eggs. Or if I’m craving a touch of sweetness, I’ll instead opt for a pineapple fried rice with roasted cashews, onions, scallions, raisins, tomatoes, carrots, and eggs.”
