Healthy Takeaway Swaps: Nutritious Versions of Fast-Food Favourites
Healthy Takeaway Swaps for Fast-Food Favourites

If you are craving takeaway this long weekend, Sarah Di Lorenzo has a healthier way to satisfy those comfort food favourites without sacrificing flavour.

Healthy Homemade Fast-Food Alternatives

The Weekend Sunrise nutritionist shared homemade versions of popular fast-food staples, including high-protein breakfast muffins, cauliflower-base pizza and a lighter honey-garlic chicken. Packed with protein, fibre and vegetables, the recipes offer simple swaps designed to make takeaway classics a little more nutritious while still delivering on taste.

High-Protein Breakfast Muffin + Sweet Potato Hash Brown

Ingredients (serves 2)

—
Wide Pickt banner — collaborative shopping lists app for Telegram, phone mockup with grocery list
  • 2 wholemeal or wholegrain English muffins (or 4 thin slices wholegrain sourdough)
  • 2 large eggs
  • 150 g chicken mince formed into 2 patties
  • 2 slices cheese
  • 2 slices tomato
  • Handful baby spinach or rocket
  • 1 tsp olive oil or a light spray
  • Pinch salt and pepper
  • 1 medium sweet potato, coarsely grated (skin on if clean)
  • 1 small egg
  • 1 tbsp oat flour
  • 1 tbsp grated parmesan (optional, for crispness)
  • Pinch salt, pepper, ½ tsp smoked paprika or garlic powder

Method

  1. Preheat oven to 200°C (fan). Line a tray with baking paper.
  2. Squeeze excess moisture from grated sweet potato in a clean tea towel.
  3. Mix sweet potato, egg, flour, parmesan and seasonings.
  4. Shape into 4 flat patties, place on tray, spray lightly with olive oil.
  5. Bake 15–20 minutes, flipping once, until golden and crisp at edges.
  6. Heat a non-stick pan with 1 tsp olive oil or spray. Cook patties 3–4 minutes each side until cooked through and browned.
  7. For eggs: either fry or poach in the same pan with a lid (to set the tops) or crack into lightly oiled egg rings for the McMuffin look. Season.
  8. Toast muffins. Layer: spinach/rocket, sausage patty, egg, tomato slice, cheese if using.
  9. Serve each muffin with 1–2 sweet potato hash browns on the side.

Loaded Veggie Cauliflower-Base Pizza

Ingredients (serves 2–3)

Cauliflower base

  • 1 small cauliflower (about 500 g florets), riced (processor or grated)
  • 1 egg
  • ¼ cup grated parmesan or cheddar
  • 2 tbsp oat flour
  • ½ tsp dried oregano, ½ tsp garlic powder
  • Pinch salt and pepper
  • ⅓–½ cup passata or no-added-sugar tomato sauce
  • ½ cup grated mozzarella (or mix of mozzarella + parmesan)
  • 1 small red capsicum, thinly sliced
  • 1 small zucchini, thin ribbons or half-moons
  • ½ small red onion, thinly sliced
  • A few mushrooms, sliced
  • Handful baby spinach or rocket (added after baking)
  • Optional: ½ cup cooked shredded chicken or rinsed cannellini beans for a meat-free option
  • Dried oregano or chilli flakes to finish

Method

  1. Preheat oven to 220°C (fan). Line a pizza tray or baking tray with baking paper.
  2. Steam or microwave cauliflower rice 5–6 minutes until just tender. Cool slightly, then squeeze out as much moisture as possible in a clean tea towel.
  3. Mix cauliflower with egg, cheese, oat flour, herbs, salt and pepper.
  4. Press into a thin round (about 25–28 cm) on the lined tray.
  5. Bake 15–20 minutes until set, golden and starting to brown at the edges.
  6. Spread with a thin layer of tomato sauce.
  7. Sprinkle half the cheese, add veggies and optional chicken/beans, then the remaining cheese.
  8. Return to oven for 8–10 minutes until cheese melts and edges are crisp.
  9. Finish with rocket/spinach and a sprinkle of oregano or chilli.

Lighter Honey-Garlic Chicken

Ingredients (serves 4)

Pickt after-article banner — collaborative shopping lists app with family illustration
  • 600 g chicken breast or thigh, cut into bite-size pieces
  • 2 tbsp arrowroot flour
  • 1 tbsp tamari
  • 1 tbsp olive oil
  • 3 tbsp honey
  • 2 tbsp tamari
  • 2 tbsp rice vinegar or apple cider vinegar
  • 3 garlic cloves, minced
  • 2 tsp grated fresh ginger
  • ¼–½ cup water (to thin as needed)
  • 1 head broccoli, cut into florets
  • 1 red capsicum, sliced
  • 2–3 spring onions, sliced
  • 1 tbsp sesame seeds (optional)
  • Steamed brown rice or cauliflower rice

Method

  1. Toss chicken pieces with tamari and arrowroot flour so they are lightly coated.
  2. Heat oil in a large non-stick pan. Cook chicken in a single layer (in batches if needed) until golden and just cooked through. Remove to a plate.
  3. In the same pan, gently cook garlic and ginger for 30–60 seconds.
  4. Add honey, tamari, vinegar and water. Stir and simmer 2–3 minutes until slightly thickened.
  5. Steam or stir-fry broccoli and capsicum until just tender-crisp.
  6. Return chicken to the pan with the sauce, toss to coat, and simmer 1–2 minutes to glaze. If too thick, add a splash of water; if too thin, simmer a little longer.
  7. Serve over brown rice or cauliflower rice. Top with broccoli and capsicum, spring onions and sesame seeds.

Stream free on 7plus.