The Best Diabetes-Friendly Takeout Orders When You Don’t Want to Cook

On days when you just don’t feel like cooking, it’s helpful to have a list of healthier takeout picks on hand, especially if you have diabetes.

“Takeout can be part of a healthy diabetes meal plan, and I actually encourage it on occasion,” says Erin Palinski-Wade, RD, CDE, a dietitian in private practice in Franklin, New Jersey. “If you avoid eating out altogether, you may become bored with your meal plan or even resentful. Then when you do actually eat a meal away from home, you’re more likely to splurge and make a poor choice that may significantly spike your blood glucose levels.”

While these orders are specifically handpicked for people with diabetes, they’re also smart selections for anyone else who is looking to keep calories in check or simply be healthier.

The great thing about Chinese food is that most takeout joints allow you to order a variety of steamed dishes. Some places even offer meat cooked in flavored water rather than oil, which removes significant calories and fat from your meal. You can also order sauces on the side, helping you enjoy bold flavor without overdoing it.

“Focus on dishes packed full of lean proteins and vegetables, with limited rice and noodles,” says Palinski-Wade, who suggests ordering steamed chicken and broccoli with the sauce on the side. “By dipping each bite into the sauce, versus pouring it on, you can significantly cut down on the carbohydrate, sodium, and calorie content of the meal.”

While Greek restaurant menus often feature fried cheese and phyllo dough pastries, they also offer a range of dishes featuring grilled vegetables and meat, as well as other lean protein selections. If you have diabetes, consider ordering souvlaki: skewered grilled meat or vegetables marinated in oil and spices. Request a small Greek salad with dressing on the side to add even more vegetables to your plate.

Another excellent main dish choice: a plate of gigante beans. “These deliciously flavorful white beans are traditionally simmered in a rich tomato and oregano sauce,” says Lisa Stollman, RDN, CDE, a restaurant consultant in New York City. “They offer plant protein and fiber, both of which help keep blood sugar stable.”

“When we think Italian, we think pizza!” says Shahzadi Devje, RD, CDE, a dietitian in private practice in Toronto. “People with diabetes often steer clear of pizza, concerned that such a choice will not only throw their blood sugars out of whack — but also that it’s also loaded with calories, fat, and salt. These are valid concerns, but it really depends on the crust and the toppings of the pizza you select.”

Choose a thin-crust pizza, and get the higher-fiber whole-wheat variety when available. “Fiber helps slow the rise in blood sugar, helps improve cholesterol levels, and keeps you feeling fuller for longer,” says Devje. “When it comes to selecting toppings, load up on fresh vegetables, which are light in calories and rich in vitamins and minerals.”

Fajitas are another good option. You may think it’s an oily dish to be avoided, but you have control over how your order is made and how you eat it. Fajitas typically come with multiple tortillas and large portions of rice, so consider asking the restaurant to either hold the tortillas or rice, or eat a smaller portion and save the extras for leftovers. The rest of the plate is packed with protein in the form of meat, as well as sautéed vegetables, both of which are great choices for keeping blood glucose levels in check.

For an extra boost of fiber-rich vegetables, pair your miso soup and sushi with a seaweed salad or a side salad with dressing on the side.

“When ordering Indian, go with a bean or lentil curry,” says Devje. “Compared with other items on the menu, they are more nutrient dense, have a lower glycemic index, and are higher in fiber, helping to control the spike in your blood sugar and keep you full.”

Curries can be prepared very differently from restaurant to restaurant, so ask which bean or lentil curry contains the least amount of oil. If there isn’t a low-oil standout, see if you can have your dish made with less than the usual amount.

While some Indian restaurants are strictly vegetarian, others offer meat dishes as well. “If you’re after a meat-based takeout option, choose tandoori chicken with half a whole-wheat roti or naan and a large helping of salad with raita, a yogurt-based dressing,” says Devje.

• Takeout can be a healthy part of a diabetes-friendly meal plan when you choose dishes that focus on lean proteins and fiber-rich vegetables, while limiting refined carbohydrates.
• Smart options for Asian cuisines include choosing steamed meat and broccoli with sauce on the side for Chinese food; pairing miso soup with brown rice sushi rolls and a seaweed salad for Japanese food; and ordering a protein-rich bean curry or tandoori chicken and whole-wheat roti for Indian food.
• For Mediterranean, a Greek souvlaki with a side salad is a nutrient-dense, blood-sugar-stabilizing alternative.
• For Italian and Mexican cravings, selecting thin-crust, vegetable-loaded pizzas or high-fiber dishes like chili con carne and fajitas can satisfy hunger without significantly spiking blood glucose levels.